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Week 1 Plan: Mediterranean

Download the full meal plan with shopping list, recipes, and nutrition breakdown here:

Week 1 Med_RENEW
Download PDF • 5.47MB

Recipe Quick Links:


Breakfast: PB&J Oats

Lunch: Arugula Quinoa Salad with Tuna

Snack: Greek Yogurt with Honey & Berries

Dinner: Chickpea Masala with Rice


Breakfast: Smoked Salmon Toast

Lunch: Chicken & Black Bean Lettuce Wraps

Snack: Chocolate Peanut Butter Smoothie

Dinner: Shrimp & Zucchini Noodle Bowl


  • Review the shopping list and check off any items you already have before going shopping. You can also find ingredient substitution ideas in many of the recipes.

  • This plan follows the 2:6 style of meal prep. This means 2 days of cooking (i.e. Sunday and Wednesday) for 6 days of food. Sundays are free days to do as you please.

  • Meal plans are a great jumping off point, but may not fit everyone's individual needs. If you feel it's not enough food, make larger portions. If it's too much food, skip the snack. If you're unsure, talk with your RENEW coach about how to adjust these meal plans to meet your goals.

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