Mediterranean week, already planned
Olive oil, lemon, and pasta are allowed. Seven dinners so you are not staring at the fridge. Shop once. Cook tonight.
Seven dinners for the week
Lemon Garlic Shrimp Pasta
Pasta is on the plan. Bright, garlicky, done in 25 minutes.
Need one shopping list for the week?
Turn this plan into a grocery list, then shop it on Instacart when you are ready.
Generate Grocery ListExplore Spoon Simple
Get the Spoon Simple iPhone app
Cooking made simple on your phone — plan your week, save recipes, and build grocery lists.
Frequently asked questions
Where do I start with the Mediterranean diet?+
Start with one week of dinners, not a new identity. This plan is grocery-store food: chicken, salmon, beans, pasta, olive oil. Open the one-day menu if even a week feels like too much.
Can I eat pasta on a Mediterranean meal plan?+
Yes. Pasta with olive oil, garlic, and seafood or vegetables is normal Mediterranean home cooking — not a cheat meal.
Is this a 30-day weight-loss challenge?+
No. Spoon Simple does not sell diet PDFs. This is a week of family dinners plus a grocery list. Keep going in the planner if you want another week.
How do I shop for the whole week?+
Use the grocery list tool to combine these recipes into one list, then shop in store or send it to Instacart.