7-Day Mediterranean Diet Meal Plan: 1,200 Calories (2024)

The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein, and enjoying moderate amounts of red wine (drinking is not required).

Beyond simply what you're putting on your plate, the Mediterranean diet also emphasizes healthy lifestyle habits, which include practicing mindful eating, getting plenty of activity and reducing stress as much as possible.

This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating.

At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week. If you're looking for a higher calorie level, see this same meal plan at 1,500 and 2,000 calories. And don't miss our seasonal Mediterranean diet meal plans for summer and fall!

7 Ways to Follow the Mediterranean Diet for Better Health

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (1)

How to Meal Prep Your Week of Meals

Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy workweek. Store in air-tight meal-prep containers to keep fresh.
On Day 3, cook a double batch of Basic Quinoa when making dinner and save left over quinoa in a large airtight glass container. You'll use more quinoa for the on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.
If you have more time to spare and want to get ahead even more, you could peel and cut carrots for snacks for the week and make the red-pepper sauce for the on Day 4.

30 Days of Mediterranean Diet Dinners

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (2)

Day 1

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (3)

Breakfast (219 calories)

1 serving Rainbow Frittata

A.M. Snack (62 calories)

1 medium orange

Lunch (374 calories)

1 serving

P.M. Snack (126 calories)

1 cup raspberries
1/4 cup whole-milk Greek yogurt

Dinner (442 calories)

1 serving Dijon Salmon with Green Bean Pilaf

Daily Totals: 1,223 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium

Day 2

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (4)

Breakfast (287 calories)

1 serving Muesli with Raspberries

A.M. Snack (30 calories)

1 plum

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (102 calories)

2 Tbsp. hummus
2 medium carrots

Dinner (479 calories)

1 serving Linguine with Creamy Mushroom Sauce

Daily Totals: 1,235 calories, 45 g protein, 165 g carbohydrates, 39 g fiber, 48 g fat, 1,059 mg sodium

Day 3

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (5)

Breakfast (252 calories)

1 serving

A.M. Snack (61 calories)

2 plums

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (126 calories)

1 cup raspberries
1/4 cup whole-milk Greek yogurt

Dinner (429 calories)

1 serving Cod in Tomato Cream Sauce
1 cup Basic Quinoa

Daily Totals: 1,205 calories, 59 g protein, 138 g carbohydrates, 33 g fiber, 47 g fat, 1,129 mg sodium

Day 4

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (6)

Breakfast (291 calories)

1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (62 calories)

1 medium orange

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (61 calories)

2 plums

Dinner (479 calories)

1 serving

Daily Totals: 1,230 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium

Day 5

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (7)

Breakfast (288 calories)

1 serving Muesli with Raspberries

A.M. Snack (31 calories)

1 plum

Lunch (337 calories)

1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (62 calories)

1 medium orange

Dinner (491 calories)

2 generous cups
1-inch-thick slice baguette

Meal-Prep Tip: Save 1 1/2 cups of the to have for lunch on Day 6.

Daily Totals: 1,209 calories, 83 g protein, 153 g carbohydrates, 37 g fiber, 36 g fat, 1,081 mg sodium

Day 6

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (8)

Breakfast (291 calories)

1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (62 calories)

1 medium orange

Lunch (248 calories)

1 1/2 cups

P.M. Snack (129 calories)

3 Tbsp. hummus
2 medium carrots

Dinner (442 calories)

1 serving
1-inch-thick slice baguette

Daily Totals: 1,172 calories, 71 g protein, 159 g carbohydrates, 30 g fiber, 38 g fat, 1,633 mg sodium

Day 7

Breakfast (252 calories)

1 serving

A.M. Snack (94 calories)

1/2 cup raspberries
1/4 cup whole-milk Greek Yogurt

Lunch (374 calories)

1 serving

P.M. Snack (102 calories)

2 Tbsp. hummus
2 medium carrots

Dinner (397 calories)

1 serving
1-inch-thick slice baguette

Daily Totals: 1,219 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (2024)

FAQs

What is the fastest way to lose weight on the Mediterranean diet? ›

If you want to lose weight following a Mediterranean diet here are my 5 tips that work.

Eat your main meal early in the day. ...
Eat vegetables as a main course cooked in olive oil. ...
You should drink water mostly and sometimes tea, coffee and wine (for adults) ...
Consume the right amount of olive oil. ...
Move.

Jan 17, 2024

Tell Me More ›

How much weight loss is 1200 calories a day for a week? ›

How much weight will I lose on a 1,200-calorie meal plan? How much you lose from following this meal plan will vary depending on your age, weight, body composition, how active you are and more. Losing one to two pounds a week is a safe and realistic target for most people.

How to lose belly fat on Mediterranean diet? ›

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

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How many pounds can you lose each week with Mediterranean diet? ›

Why am I gaining weight on Mediterranean diet? ›

In some cases, the Mediterranean diet may lead to: Weight gain from eating more than the recommended amount of fat (such as in olive oil and nuts) Low levels of iron from not eating enough meat. Calcium loss from eating fewer dairy products.

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What is the best thing to eat on a Mediterranean diet? ›

Each day, eat vegetables, fruits, whole grains and plant-based fats. Each week, have fish, poultry, beans, legumes and eggs. Enjoy moderate portions of dairy products. Limit how much red meat you eat.

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How many eggs a day on Mediterranean diet? ›

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

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What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

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What is a typical Mediterranean lunch? ›

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

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How long until someone would see results with the Mediterranean diet? ›

If you're just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including in attention, alertness and contentment, according to one review of studies published in 2021 — within the first 10 days or so.

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How many calories should I eat to lose weight on the Mediterranean diet? ›

In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week.