Four weeks of Mediterranean meals, planned and prepped for you
34 real recipes, four weekly menus with grocery lists by aisle, and a Sunday prep guide that sets up your breakfasts and lunches. Every recipe has a vegetarian and a dairy-free swap.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 59-page printable plan with the cooking, shopping and prep done for you.
Each with a photo, calories and protein per serving, a vegetarian and a dairy-free swap, and a coach’s note.
Breakfast, lunch and dinner for every day, with grocery lists sorted by aisle.
Step-by-step prep for your breakfast batch and lunch salad, so the week runs itself.
A Mediterranean food list, pantry list, snack add-ons, a 28-day tracker and weekly check-ins.
A look inside: the weekly plan, grocery list, Sunday prep guide, recipe pages and tracker.
How each week works
One prep session, real dinners and a night off.
Shop once from the aisle-sorted list, then make your breakfast batch and a big lunch salad.
Full dinners most nights and quick ones on busy days. Last night’s dinner becomes today’s lunch.
No cooking. Dinner comes from the fridge, and you start the next week fresh.
Made for you if…
- You want to eat the Mediterranean way without planning it yourself
- You like real food: fish, beans, vegetables and olive oil
- You want enough protein and fiber in your day
- You like to prep once and coast through the week
- You want a routine you can keep, not a crash diet
Daily coaching emails come with it
After you order, you get a short welcome email, then one note from me for each of the 28 days, with that day’s focus and one simple tip.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
28-Day Mediterranean Meal Plan
$9.99- 59-page printable meal plan
- 34 recipes with calories and protein
- US Letter and A4 versions
- 28 days of coaching emails
Get the meal plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
How much will I eat each day?
The three base meals come to about 1,130 to 1,660 calories and 80 to 135 g of protein a day. Page 7 shows simple snacks and add-ons for bigger appetites.
Will I lose weight?
I won’t promise a number on the scale. This is a way of eating, not a crash diet. What it does well is give you real food, plenty of protein and fiber, and a routine you can keep.
I’m vegetarian or dairy-free. Does it work?
Yes. Every recipe has a vegetarian and a dairy-free swap, and page 6 covers gluten-free and common allergy swaps too.
Do I need special ingredients?
No. Everything comes from a regular grocery store, and page 5 has a pantry list to stock once.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
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