A weekly Mediterranean meal plan

Seven Mediterranean dinners, decided for you.

One grocery list, sorted by aisle and scaled to your table. You stop deciding. You still cook.

Get this week's plan $19 60-day guarantee. And keep the plan, on us.

Shrimp saganaki in tomato sauce with feta and charred bread

Routes around allergies and no-go foods
Everyday grocery-store ingredients
Scaled to your household
Yours to keep, forever

You have forty recipes saved, but at 5:37 dinner is still undecided.

Every month, 22,000 people Google "what is the Mediterranean diet." They have heard it is the healthiest way to eat. Then they open Pinterest, drown in thousands of recipes, and cook almost none of them.

That is not a discipline problem. Choosing seven dinners, making sure everyone will actually eat them, and turning it all into one grocery list is a real job, and you are doing it alone, every single week. Sofra does that job for you.

Your Mediterranean meal plan, built in three minutes.

Tell us your table

Household size, and anything you do not eat. Allergies, the kid who will not touch fish, no pork. Once.

Get your week

Seven dinners and the aisle-sorted grocery list, built around what you told us, delivered right away.

Shop once, cook, breathe

One grocery run. Seven nights you do not have to think about.

What lands in your inbox

Not another cookbook. A Mediterranean meal plan, already decided for you.

✓The exact seven dinners to make this week. No scrolling, no saving, no second-guessing. Open it and cook.
✓A full 7-day Mediterranean dinner plan of real, weeknight-simple meals. Every one is 35 minutes or less of hands-on cooking.
✓Scaled to your table. Two people or six. Every quantity is already right, so you are not doing fractions while you cook.
✓Built around your no-go foods. Allergies and the foods your household refuses, routed around automatically.
✓Normal-store ingredients only. Nothing exotic, nothing you buy once and abandon in the cabinet.

Your Mediterranean diet grocery list, sorted by aisle

Produce

Lemons, spinach, eggplant, cherry tomatoes, garlic, red onion

Proteins

Chicken thighs, shrimp, salmon, ground turkey, halloumi

Pantry

Couscous, orzo, chickpeas, white beans, olive oil, feta

Your Mediterranean week

Dinners, scaled for 4

MonSheet-pan Greek chicken and lemon potatoes
TueShrimp and white-bean skillet with spinach
WedHarissa salmon over herbed couscous
ThuChickpea and eggplant stew
FriTurkey-feta meatballs with orzo
SatCharred vegetable and halloumi bowls
SunTuscan white-bean and kale soup

These dishes are a sample. New menus are built every week.

Grocery list, scaled to your table

Chicken thighs3 lb

Large shrimp1 lb

Salmon fillets4

Lemons6

Real dinners, actually cooked in a normal kitchen.

No studio, no food stylist, no restaurant. Every plate here came off a weeknight stove, from the same kind of plan you get. This is the week, not a fantasy of it.

You do not need more recipes. You need the week decided.

Ninety thousand people look up Mediterranean recipes every month and still do not know what to make tonight. You are not short of recipes. You are short of a decision.

Get your Mediterranean diet meal plan

A dietitian charges $75 to $200 for a one-week meal plan. A meal-kit box runs $100 or more a week for a family. Your Sofra week is $19.

Closes Sunday

$19

Everything you need to cook a full Mediterranean week without deciding a thing.

This week closes Sunday at 10pm Eastern.

Order after 10pm Sunday and you will get next week's dinners instead.

✓ A full 7-day Mediterranean dinner plan, chosen and sequenced
✓ Grocery list sorted by aisle, scaled to your table
✓ Built around your allergies and no-go foods
✓ Printable PDF plus a private link on your phone
✓ Yours to keep and reprint, every week you cook it

Get this week's plan $19

The easiest-week guarantee

Cook one dinner. If it is not the easiest healthy week you have had, email us inside 60 days for a full refund, and keep the plan anyway.

The honest answers

Is this a good Mediterranean diet meal plan for beginners?

Yes, it is built for beginners. Every dinner is weeknight simple: 35 minutes or less of hands-on cooking, normal techniques, no special equipment. You do not need to know a thing about the Mediterranean diet to cook the week.

What is on the Mediterranean diet grocery list?

Real, everyday ingredients from a regular grocery store: produce, chicken, fish, beans, whole grains, olive oil, feta and fresh herbs. The list is grouped by aisle and scaled to your household, so one trip covers the whole week.

Can I use this Mediterranean meal plan for weight loss?

Many people eat Mediterranean-style for weight management, and having the week decided makes it far easier to stick to. It is not a medical or prescriptive weight-loss plan, though, and we will not pretend it is. If you have a health condition, your doctor is the authority.

I have allergies, and someone will not eat fish. Can you work around that?

Yes. Tell us once, and the week routes around it, using allergy and no-go handling built right into the plan, so nobody is stuck picking around their plate.

Do I have to eat only this?

No. It is your dinners, handled. Breakfast, lunch, and the night you order pizza anyway are all still yours. It removes the hardest decision, not your freedom.

Stop deciding dinner. Start this week.

Three minutes to set up. Seven nights you do not have to think about.

$19 for this week's plan. 60-day refund, and you keep the plan either way.

This week closes Sunday at 10pm Eastern.

Get this week's plan

P.S. You already know the Mediterranean diet is the healthiest way to eat. The only thing standing between you and it is deciding what to cook, night after night. That is the exact part we did for you. Nineteen dollars, a 60-day guarantee, and dinner tomorrow could already be handled.