Mediterranean meal prep planner
Get the olive oil, legumes, and fish ratio right without meal-by-meal math. Joeys plans your Mediterranean week in minutes.
The problem
- 'Mediterranean diet' online means the same Greek salad over and over
- You don't know what counts and what doesn't
- Fish 3x/week is hard to plan and buy fresh
- Family meals don't always fit the style
- It feels expensive when done wrong
Your 3-day sample plan
Mon
Breakfast: Greek yogurt + honey + walnuts + figs
Lunch: Lentil-tomato soup with sourdough and olive oil
Dinner: Pan-seared salmon with farro and roasted veg
Wed
Breakfast: Olive oil eggs + tomato + feta + bread
Lunch: White-bean tuna salad with lemon and parsley
Dinner: Chicken souvlaki with tzatziki, pita, and salad
Fri
Breakfast: Shakshuka with chickpeas and feta
Lunch: Mezze plate — hummus, olives, cucumber, bread
Dinner: Mussels with white wine, garlic, and crusty bread
Questions
- Is wine part of the plan?
- Optional. Tell Joeys 'occasional wine with dinner' and it accounts for the calories. Or leave it out entirely.
- Do I have to eat fish?
- No. Set 'vegetarian Mediterranean' and Joeys leans on legumes, eggs, dairy, and whole grains instead.
- Will this help with cholesterol?
- Mediterranean eating has good research behind it for cardiovascular markers, but Joeys can't promise outcomes — that's between you and your doctor.
- Is it expensive?
- Done right, no. Tinned fish, legumes, in-season produce, and good olive oil. Joeys keeps it grounded.
- Can I do this without specialty ingredients?
- Yes — Joeys defaults to ingredients available at any normal grocery store.