The Mediterranean Plan
Exclusive Mediterranean weeks — recipes developed for these books and not published anywhere on this site — planned to the meal with grocery lists, prep hours and estimated nutrition on every recipe.
- Exclusive recipes, one per spread, with photo and honest timing
- A 7-day grid for every week in the book
- Grocery list per week, organised by aisle, derived from the recipes
- One-hour Sunday prep guide per week
- Estimated nutrition per serving on every recipe
- US Letter & A4, print at home
from $9
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.
What the books are built on
- Every recipe is exclusive to the books — not on this site, not free anywhere
- Extra-virgin olive oil, fish and seafood, legumes, herbs and citrus throughout
- Estimated calories, protein, carbs and fat on every recipe, computed from the actual ingredients
- Each week: the 7-day grid, the derived grocery list and a one-hour prep guide
Pick your size
| 1 Week | 2 Weeks | 3 Weeks | The Full MonthBest value | |
|---|---|---|---|---|
| Weeks of eating | 1 | 2 | 3 | 4 |
| Exclusive recipes | 11 | 22 | 32 | 37 |
| Grocery lists & prep hours | 1 of each | 2 of each | 3 of each | 4 of each |
| Price | $9 one-time | $15 one-time | $19 one-time | $22 one-time |
| Get it | Get it | Get it | Get it |
Week one, exactly as you'd cook it
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Sunday | Turkish Poached Eggs on Garlicky Yogurt | Pork Souvlaki Skillet | Greek Baked Fish Plaki |
| Prep note — Cook the greek baked fish plaki double — it carries two weekday lunches. Prep the breakfasts. | |||
| Monday | Crackly Phyllo Pie | Greek Baked Fish Plakileftovers — already cooked | Pork Souvlaki Skillet |
| Tuesday | Turkish Poached Eggs on Garlicky Yogurt | Pork Souvlaki Skilletleftovers — already cooked | Seared Lemon Calamari over Herbed Couscous |
| Wednesday | Crackly Phyllo Pie | Whipped Smoked Mackerel Pâté | Hand-Chopped Salmon Cakes |
| Thursday | Turkish Poached Eggs on Garlicky Yogurt | Hand-Chopped Salmon Cakesleftovers — already cooked | Saffron-Orange Mussels in Tomato Broth |
| Friday | Crackly Phyllo Pie | Greek Baked Fish Plakileftovers — already cooked | Shrimp Saganaki |
| Saturday | Turkish Poached Eggs on Garlicky Yogurt | Charred Bread Panzanella | Crisp-Skinned Sea Bass |
Every recipe carries its numbers
Estimates, computed — not lab analyses. How we calculate.
The full month's table of contents
- Turkish Poached Eggs on Garlicky Yogurt with Aleppo Butter
- Crackly Phyllo Pie with Lemony Greens and Feta
- Pork Souvlaki Skillet with Charred Lemon Ladolemono
- Greek Baked Fish Plaki with Potatoes and Slow Onions
- Seared Lemon Calamari over Herbed Couscous
- Whipped Smoked Mackerel Pâté with Quick-Pickled Cucumber
- Hand-Chopped Salmon Cakes with Lemon-Caper Yogurt
- Saffron-Orange Mussels in Tomato Broth
- Shrimp Saganaki with Blistered Feta
- Charred Bread Panzanella with Blistered Tomatoes and Anchovy Dressing
- Crisp-Skinned Sea Bass with Ladolemono and Garlicky Chard
- Warm Barley Porridge with Honey-Roasted Apricots and Pistachios
- Whipped Ricotta Toasts with Warm Honeyed Figs and Walnuts
- Smoky Fish and Chickpea Stew with Orange and Paprika
- Salmon Parcels with Orange, Olives and Thyme
- Sicilian Swordfish with Olives, Capers and Pine Nuts
- Charred Pepper Gazpacho with Sherry Vinegar
- Slow-Cooker Greek Lamb with Lemon, Oregano and Baby Potatoes
- Olive-Oil-Poached Cod with Warm Olives and Citrus Gremolata
- Za'atar Chicken with Charred Lemon and Herbed Bulgur
- Sicilian Eggplant Caponata with Burrata and Grilled Bread
- One-Pan Chicken Farrotto with Burst Tomatoes and Basil
- Warm Hummus Bowls with Jammy Eggs and Za'atar Oil
- Proper Herb Tabbouleh with Whipped Feta
- Saffron Chickpea and Fennel Stew with Orange
- Spiced Lamb and Bulgur Pilaf with Pine Nuts and Mint
- Chicken Souvlaki Skewers with Blistered Peppers and Tzatziki
- Zucchini and Orzo Avgolemono
- Mujadara with Deeply Caramelized Onions and Garlic Yogurt
- Seared Chicken Cutlets with Five-Minute Romesco
- Lahmacun-Style Lamb Flatbreads with Parsley-Onion Salad
- Spiced Lamb over Smoky Eggplant Yogurt
- Santorini-Style Fava with Charred Tomatoes and Capers
- Braised Chicken with Peperonata, Capers and Basil
- Charred Cauliflower Steaks with Whipped Feta and Olive-Almond Salsa
- Cilbir-Style Poached Eggs over Garlic Yogurt with Chili Butter
- Charred Pepper and White Bean Panzanella
Questions, answered plainly
Are these the free recipes from this site?
No. Every recipe in the paid books is exclusive — developed for the books and not published on this site or anywhere else. The 78 recipes on the site stay free; the books are a different, paid collection.
Which size should I buy?
The 1-week book is the taste. The full month is the system — four weeks before anything repeats, and the most food for your money. Every price is a one-time purchase (no subscription), and every bigger book genuinely contains the smaller ones — week one is week one in all four sizes.
Where do the nutrition numbers come from?
They are computed from each recipe’s actual ingredient list using standard reference values, and they are labeled estimates — we publish no number we did not calculate. They are not lab analyses.
Is this personalised to me? Is it suitable for my health situation?
No and we cannot know — it is a well-built, fixed plan, which is what makes it affordable and immediate. Whether a way of eating suits your body is a conversation for a professional who knows you. See the disclaimer.
What if it’s not for me?
The 30-day refund applies to every size, no justification asked.
Or take all five months
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.