Build a Mediterranean-style day plan with a plate builder, food selector, plant & fiber targets, weekly pattern tracker, and auto grocery list.
Educational only — not medical advice.
Build your plan
Set goals, choose meals, and follow a Mediterranean pattern (plants + olive oil + seafood + legumes, with limited red meat and sweets).
Educational use only.
If you have diabetes, kidney disease, heart disease, food allergies, or take blood pressure / blood sugar medications,
consult a clinician before major changes.
Used to estimate calories (you can override).
Snacks are separate.
Filters food suggestions.
Used for fiber guidance.
Scales grocery list.
Mediterranean pattern targets
Calories
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Protein
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Fiber
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Plant servings
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Meal builder
Mediterranean foods
Grocery list
Weekly tracker
½ plate: Vegetables
Non-starchy vegetables most meals. Aim for color and variety.
¼ plate: Protein
Seafood often, legumes regularly, poultry sometimes, red meat rarely.
¼ plate: Whole grains or legumes
Whole grains, beans, lentils, or starchy veg in reasonable portions.
Click a meal to select it, then add foods from the “Mediterranean foods” tab.
Your totals update automatically.
Smart tip
Try to include olive oil, vegetables, and either legumes or whole grains daily.
Add seafood 2–3x/week.
Fiber note
Higher-fiber days often feel more satisfying. If fiber is low, add beans/lentils, veggies, and fruit.
How to use: choose a meal in the builder, then click foods to add.
Portions are adjustable.
Then multiplied by family size.
Auto grocery list
Generated from foods you add. Use Family Size and Grocery Scaling to scale up.
Sponsor placement idea
Featured olive oil, pantry box, sustainable seafood partner, or recipe ebook.
Daily check
Build your plan to see whether you’re hitting fiber + plant targets and keeping red meat/sweets limited.
GTG impact
Sponsor this tool to support gardens, food access, and regenerative growing systems.