July Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the July Mediterranean meal plan?
Welcome to July!
July is the perfect time to let the season’s best produce do the heavy lifting in your kitchen. With tomatoes, cucumbers, zucchini, peppers, peaches, and fresh herbs all at their peak, you don’t need to add much to create meals that are naturally flavorful and nutrient-dense. This is the essence of summer cooking—and it’s also the heart of the Mediterranean way of eating: fresh, colorful, nutrient-dense food meant to be shared.
Think simple salads with ripe tomatoes, olive oil, and basil, grilled or roasted vegetables drizzled with balsamic, or chilled pasta salads tossed with herbs and lemon. These easy, feel-good meals make the most of what’s in season, keeping cooking light and stress-free while delivering big on taste and nutrition. July is your invitation to slow down, gather around the table, and enjoy the best of summer—one beautiful, produce-filled plate at a time.
New Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Caprese Asparagus
A fresh twist on a classic! Tender asparagus is topped with a delicious mix of mozzarella, cherry tomatoes, garlic, basil, olive oil, and a splash of balsamic—our signature bruschetta-style topping. This simple, flavor-packed dish makes the perfect side or a light starter salad that celebrates the best of seasonal ingredients.
Chicken Kebabs and Peach Caprese Salad with Pistachio Pesto
Are you looking for an easy summer recipe that is easy to bring to any outdoor get-together? Well this is my new staple for the summertime. These kebabs are a great way to enjoy hands-on, barbecue cuisine without the extra calories. Pairing these chicken kebabs with this Peach Caprese salad adds fiber and nutrients. Not to mention that peaches this time of year are in their peak season and add delicious, sweet flavor to any summer dish.
Spicy Shrimp and White Bean Panzanella Salad
We are changing up the classic Tuscan Panzanella salad by adding shrimp, white beans and a little heat with a serrano pepper. This salad just gets better with time so making this salad in advance is always a good idea.
Farmer’s Market Pasta Salad
This colorful, easy-to-make summer salad is packed with fresh farmers market favorites like juicy tomatoes, crisp cucumbers, sweet peppers, red onion, olives, and creamy mozzarella balls—all tossed with pasta and a classic red wine vinaigrette. Full of fiber and healthy fats, it’s a nourishing dish that keeps you full and satisfied. Perfect for picnics, potlucks, or a quick weeknight meal!
Below you'll find:
The complete July 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!