January Week 4 Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the January Week 4 Mediterranean meal plan?
Welcome to the Week 4 Meal Plan of the Mediterranean Challenge!
For our last week, we’re focusing on mindful eating, movement, and the power of social connection—and let’s be honest, eating out and sharing meals with others is a big part of that.
In Thursday’s post, we’ll be sharing our top tips for dining out while still feeling good in your body. But in the meantime, this week’s meal plan brings the restaurant experience home, with some of your favorite meals, reimagined the Mediterranean way.
Dining in doesn’t have to feel boring or restrictive.
These restaurant-inspired recipes—like our Copycat Sweetgreen Harvest Bowl and Grilled or Baked Fajita Kebabs—deliver all the flavor you love, but with more fiber, heart-healthy fats, and a lot less stress (and cost!).
It’s easier than you think to create that “restaurant feel” at home. No long prep times or fancy ingredients required.
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 (1 cup).
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.
Featured Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Peanut Butter Baked Oatmeal
Love an on-the-go breakfast? These Peanut Butter Banana Baked Oatmeal Muffins are easy to meal prep and perfect for busy mornings. Full of potassium from the bananas and protein from the almond butter, these muffins keep me full all morning long.
Easy Shakshuka with Feta
Our delicious Shakshuka with Feta is made with a base of fire-roasted tomatoes, peppers, poached eggs, and topped with feta and herbs.All you have to do is pull out a cast iron pan and sauté those peppers and onions. Then just add in the tomatoes and spices, and finally crack your eggs in to cook. Scoop up the delicious sauce and runny eggs with your bread of choice. This Shakshuka with feta will become a staple recipe in no-time. Shakshuka is a versatile meal that can served for breakfast, lunch or dinner.
Copycat SweetGreen Harvest Bowl
This Copycat Sweetgreen Harvest Bowl is the perfect meal prep solution. Easy to make with refrigerator and pantry staples and customizable – everyone can choose what they like! This salad has all the delicious flavors of fall with wild rice, kale, and sweet potato combined with the sweetness of apples and the creaminess of goat cheese. Packed with whole grains, lean protein, and healthy fats. This will be your new favorite winter salad!
Chopped Jennifer Aniston Salad
Rumor has it that Jennifer Aniston ate this bulgur salad every day on the set of Friends. This copy-cat chopped Jennifer Aniston salad is made of so many healthy ingredients and its quick to meal prep for the week.
Grilled or Baked Fajita Kebabs
These fajita kebabs are loaded with flavor and nutrients making it one of my favorite Mexican staples. I love pairing chicken and shrimp with a variety of vegetables, and this is a great way to do it…
Dark Chocolate Date Bark
There is no better time than to try a new dessert with a loved one! I adore this Dark Chocolate Date Bark for a special treat – Valentine’s Day, a birthday or any special occasion.
Below you'll find:
The complete Week 4 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!
