January Week 2 Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the January Week 2 January Mediterranean meal plan?
Meal planning is at the heart of healthy eating, and it doesn’t have to be complicated — it’s simply a way to make everyday meals feel easier and more intentional. This Mediterranean-inspired meal plan is designed to help you cook once, use leftovers wisely, and enjoy nourishing meals all week long without spending extra time in the kitchen.
By choosing versatile recipes and shared ingredients, meal planning becomes flexible instead of restrictive. Think of this plan as a guide, not a rulebook — mix, match, and repeat what works for you. A little planning now means less stress later and more time to enjoy good food and real life.
How to Use This Meal Plan
Start by reviewing the whole week and choosing a day to prep key recipes.
Cook once when possible and enjoy leftovers for lunches or an extra dinner.
Swap meals as needed—this plan is meant to support you, not restrict you.
Focus on progress, not perfection. Even one or two planned meals make a difference.
Listen to your body and adjust portions or snacks based on your needs.
Portion Sizes - Each person’s portion needs are unique. This meal plan is a general guideline but adjust for your own family’s needs. Here are a few recommendations to keep in mind:
A serving size of whole grains is 1/2-1 cup of cooked grains.
A serving size of yogurt is 8 ounces.
A serving size of meat/poultry is 3-4 ounces, about the size of a card deck.
A serving size of fruit is 1 small piece of fruit or 1/2 cup of berries.
A serving size of vegetables is 1/2 cup cooked or 1 cup raw.
New Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Quick Pasta Toss (Pasta Fullenweider)
This Quick Pasta Toss, also known as Pasta Fullenweider, is on repeat at our house. It is the ultimate no-recipe recipe — simple, flexible, and made with everyday pantry and refrigerator staples. I just use whatever ingredients I have on hand. Whole-wheat pasta gets tossed with garlicky olive oil, marinara, leafy greens, and your protein of choice for a meal that comes together in minutes and never tastes the same twice.
Mediterranean Baked Fish
This Mediterranean Baked Fish is a true no-recipe recipe — pantry-friendly, forgiving, and perfect if cooking fish feels intimidating. I usually just use whatever I have on hand: a jar of marinara, a few cloves of garlic, and a firm white fish from the fridge or freezer.
Basic Overnight Oats
These basic overnight oats are one of my go-to breakfasts when mornings are busy. They’re easy to prep ahead, super filling, and keep me satisfied until lunch.
Shaved Brussel Sprouts Salad
If you’re looking for a colorful and nutritious meal that’s perfect for meal prep, this Shaved Brussels Sprouts Salad is a must-try. It’s a delightful mix of textures and flavors, combining crunchy Brussels sprouts, vibrant radicchio, crisp apples, and sweet dates with protein-packed roasted chicken. A tangy apple cider vinaigrette ties it all together with the perfect balance of sweetness and zing, while toasted almonds and shaved Parmesan add a satisfying crunch and a savory treat. This salad is as beautiful as it is delicious—perfect for entertaining too!
Turkey & Sweet Potato Chili
As soon as the weather begins to feel a little like fall, we make chili here in Houston. Growing up, one of the first things my mom would do was make chili or vegetable soup. So, of course, I do, too…
Below you'll find:
The complete Week 2 meal plan
Suggested meal prep tips
A handy grocery list
Scroll down to download & print the PDFs to get started on your Mediterranean meal-planning journey!
