Welcome to Week 1: Let's Reset Together
30-Day Challenge Starts Today!
Welcome to Week 1 of the 30-Day Mediterranean Challenge! We’re so glad you’re here.
This week is all about building your foundation and setting yourself up for long-term success.
Because the truth is:
Most diets start with restriction.
This is different. This “reset” starts with real food, flexible routines, and support.
You don’t need to be perfect — just present.
Let’s make this the week you start feeling more energized, confident, and in control.
Your Week 1 Focus:
Mediterranean Foundations + Pantry Reset
We’re easing in with the habits that help everything else click into place, from how you shop to how you build a balanced plate.
Week 1 Checklist
Here’s how to get the most out of your challenge this week:
Take the Mediterranean Lifestyle Assessment
This short quiz will help you see where you shine and where you can grow.Get moving today
Whether it’s 2, 15-minute walks, a strength workout, or stretching while your coffee brews, every bit counts.Join us LIVE this Tuesday, January 6, at 12:00 PM CT
Bring your questions and connect with Pam + our RD team. Replays will be available if you can’t make it live. Submit your questions here 👇🏻Review these quick-start resources:
Mediterranean Mindset
This week is all about awareness. What does your plate look like? Are you drinking water? Write down what you’re eating.
(We’ll be chatting more about these tomorrow in our live)
This Week’s Meal Plan
Starting next week, your meal plan + grocery list will be sent every Sunday morning, so you’ll have plenty of time to shop and prep before Monday.
This week’s meal plan is designed to help you reset with ease. Nothing fussy or fancy—just nourishing, flavorful meals that can be repurposed into leftovers for lunch or another dinner. Cooking once and eating twice is a simple, realistic way to start your week.
Use this plan as a guide - make it your own and tune into what you want to add or focus on based on your Mediterranean Diet Assessment. (If you haven’t taken it yet, now is a great time.)
How to Use This Meal Plan
Start by reviewing the entire week and selecting a day to prepare key recipes.
Pay attention to the composition of the meals: Lean proteins, half your plate veggies, whole grains and healthy fats.
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.
Whether you’re new here or have been part of the Fully Mediterranean family for a while, this lifestyle is about small, meaningful steps that fit your life—meals you enjoy, routines that feel doable, and support along the way.
You’re building habits one meal at a time—and this week is a great place to begin.
Featured Recipes:
Sheet Pan Lemon Garlic Salmon and Broccoli
Everyone needs a go-to salmon recipe you can throw together at a moment’s notice, and this one checks every box. Inspired by an Ina Garten classic, this sheet-pan lemon-garlic salmon comes together in a flash using simple pantry ingredients you likely already have on hand.
Thai Chopped Salad with Bang Bang Peanut Sauce
This crunchy, satisfying Thai chopped salad with bang bang peanut sauce is the perfect make-ahead lunch you’ll want all week long. Packed with colorful vegetables, protein-rich edamame, and hearty quinoa, it’s high in plant-based protein and fiber—making it incredibly filling without feeling heavy.
Easy Chicken and Veggie Stir Fry
This easy chicken and veggie stir-fry is the kind of quick and easy dinner every busy weeknight needs. Ready in 20 minutes or less and made all in one pan, it delivers big flavor with minimal effort—and hardly any cleanup.
Spinach Feta Chicken Burgers
If you love a great burger but want a lighter, healthier alternative, these spinach feta chicken burgers are the answer. They’re everything you want in a burger—juicy, flavorful, and satisfying—made with lean ground chicken and simple, wholesome ingredients.
Below you’ll find:
The complete Week 1 January 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!
