September Mediterranean Meal Plan + Suggested Meal Prep + Grocery List
Are you ready for the September Mediterranean meal plan?
This month, in honor of Family Meals Month and Fruits & Veggies Month, we are so excited to celebrate some of our favorite people behind the plates — the dietitians, cookbook authors, brain health experts, and other inspiring voices who bring fresh ideas to the table.
We love these recipes because they’re not only delicious, but they also help spark inspiration in the kitchen — encouraging you to cook more at home, gather with loved ones, and embrace the Mediterranean way of eating: simple, flavorful, and always rooted in connection. We can’t wait for you to try them!
New Recipes This Month:
Find these recipes under the “Recipes & Meal Plans” Tab
Sicilian Broccoli, Kale and Pistachio Pesto
Recipe By: Annie Fenn, MD: Brain Health Kitchen
This pesto is inspired by an unforgettable meal during the Brain Health Retreat in Sicily last October. After a morning of wine tasting near Mt. Etna, our host led us to a family-owned trattoria in Randazzo, where the meal began with a potato and olive salad dotted with giant capers and tender local greens...
Tuscan Chicken Salad
Recipe By: Barbie Boules, RDN, The Cognition Dietitian
This Herby Grilled Chicken and Roasted Vegetable Salad is a vibrant, nourishing dish that’s perfect for both meal prep and weeknight dinners. Juicy grilled chicken pairs beautifully with sweet cherry tomatoes, tender asparagus, and caramelized red onion, all tossed together with fresh baby spinach and a zesty lemon vinaigrette....
Layered Farro Salad
Recipe By: Ellie Krieger, RD
This farro salad is a lovely, layered, complete-meal salad made with tender, nutty farro, hearty kale, juicy grapes, walnuts, and feta cheese. You can layer it in one large dish, or in individual jars like this to take to work, or just to have in the fridge to grab whenever.
Greek Turkey Meatballs with Couscous and Dill Yogurt Sauce
Recipe By: "What to Cook When You Don’t Feel Like Cooking", Caroline Chambers
Greek flavors meet weeknight simplicity in these bright and springy turkey meatballs with couscous and a creamy dill yogurt sauce. Packed with fresh herbs, lemon, and Parmesan, the meatballs bake up tender and full of flavor, while roasted zucchini and fluffy couscous make this a complete one-pan meal....
Roasted Cauliflower Tacos with Chimichurri
These Roasted Cauliflower Tacos with fresh Chimichurri bring a vibrant, Mediterranean-inspired twist to taco night. The roasted cauliflower and zesty chimichurri are a perfect match, coming together for a flavor-packed bite that feels both fresh and comforting....
Cinnamon Apple Breakfast Cookies
These hearty breakfast cookies are the perfect balance of wholesome and satisfying—packed with oats, apples, bananas, dates, and cranberries, they feel like a sweet treat but are filled with Mediterranean-approved ingredients you can feel good about.....
Below you'll find:
The complete September 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!