January Week 3 Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the January Week 3 Mediterranean meal plan?
This week, we’re exploring the many benefits of the Mediterranean Diet and continuing to dive into what it means to eat in a truly plant-forward way. At its core, this pattern emphasizes whole plant foods—vegetables, fruits, beans, lentils, whole grains, nuts, and seeds—along with healthy, unsaturated fats like olive oil and avocados. Because plants are the foundation, this way of eating is naturally rich in fiber.
Fiber plays a powerful role in both short and long-term health. Over time, a fiber-rich, plant-forward pattern is linked to a lower risk of chronic disease and greater longevity.
The meal plan this week continues with our theme of versatile recipes and shared ingredients, making it easier to cook once, repurpose leftovers, and enjoy nourishing meals all week without added stress.
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
High-Protein Mediterranean Egg Cups
These High-Protein Mediterranean Egg Cups are the perfect way to start your morning—simple to make, packed with flavor, and full of the protein. They come together in minutes, bake beautifully, and are completely customizable, making them ideal for even the busiest schedules.
Greek Meatballs with Mediterranean Quinoa
We love making these Greek Turkey Meatballs—they’re full of bright, zesty flavor from oregano, garlic, and a splash of fresh lemon juice. Plus, they’re so practical: easy to prep ahead for the week and perfect for those extra busy days. Their versatility is another reason they’re a staple in our kitchen. Serve them as a tasty appetizer, or enjoy them as a main dish over a bed of greens, zucchini noodles, or paired with our Mediterranean quinoa salad.
Easy Baked Dijon Salmon
A simple and delicious way to fix seafood. You are going to love this easy, tasty (and of course, nutritious!) sheet pan meal – Easy Baked Dijon Salmon! Eating healthy food does not have to be complicated or boring – we promise!
Everyday Lentil Salad with Lemon Dressing
This Everyday Lentil Salad with Lemon Dressing is simple, nourishing, and endlessly versatile. Built around lentils, this salad delivers plant-based protein and plenty of fiber, making it satisfying enough to enjoy as a light meal or an easy side.
Mediterranean Lemon Chicken Orzo Soup with Dill
There's something so comforting about chicken soup—it’s my go-to whenever I need a warm, cozy pick-me-up. This Mediterranean Lemon Chicken Orzo Soup with a touch of fresh dill has quickly become a favorite. It’s incredibly simple to make, with a bright, zesty lemon broth that feels both refreshing and nourishing. The combination of tender chicken, hearty orzo, and fresh veggies creates a wholesome, satisfying meal that’s also budget-friendly. Whether you're craving something light yet filling or looking for a family-pleasing recipe, this soup checks all the boxes. It’s like a little bowl of sunshine on even the coldest days!
Below you'll find:
The complete Week 3 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!
