Warm up this winter with this fresh and healthy Mediterranean meal plan.

Sara Haas, R.D.N., L.D.N.
December 13, 2019
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The colder weather means a craving for comfort foods, like cozy soups, hearty stews and creamy bowls of pasta. Luckily, so many of the cozy foods that evoke those feelings of warmth and satisfaction can be found within the Mediterranean way of eating. This Mediterranean diet meal plan embraces winter produce, like root veggies, squash and citrus fruit and demonstrates how easy it can be to have a veggie-packed diet, even when the temperatures drop. Expect plenty of flavor to accompany all of the nourishment that these Mediterranean diet recipes and meals provide.

We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added in modifications to bump it up to 1,500- and 2,000-calorie days, depending on your needs.

Looking for a different season? See our other Mediterranean diet meal plans for summer and fall. And don't miss our 30-Day Mediterranean Diet Meal Plan for a whole month of healthy eating!

Mediterranean Diet Foods List for Winter

  • Artichokes
  • Bell peppers
  • Eggplant
  • Onions
  • Winter squash
  • Potatoes
  • Carrots
  • Kale
  • Broccoli
  • Dried apricots
  • Dried cherries
  • Figs
  • Mandarin oranges
  • Pomegranates
  • Pistachios
  • Chickpeas
  • White beans
  • Whole-wheat pasta
  • Quinoa
  • Chicken
  • Turkey
  • Salmon

Mediterranean Diet Meal Plan for Winter: 1,200 Calories

Here's what a healthy Mediterranean diet looks at 1,200 calories. If you're looking for a higher calorie level, see the notes at the end of each day that tell you how to bump the calories up to 1,500 and 2,000 calories.

How to Meal-Prep Your Week of Meals

  1. Meal-prep the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce over the weekend.
  2. Portion out hummus and carrots as well as other snacks so they're available quickly during the week.
  3. Make the Quinoa & Chia Oatmeal Mix, so that you can easily have a grab-and-go breakfast in the mornings.
  4. The Apple Cinnamon Chia Pudding can be prepped up to 3 days in advance, so make 2 servings on Day 3 to have for breakfasts on Days 4 and 5.

Day 1

Today's breakfast is all about the veggies! Any type of kale will work in this hash recipe, but we're partial to slightly sweeter lacinato kale. And to save time as well as amp up the fiber and nutrients, leave the peels on those sweet potatoes.

Breakfast (217 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (385 calories)

P.M. Snack (76 calories)

  • 1 cup baby carrots
  • 1 Tbsp. hummus

Dinner (447 calories)

Daily Totals: 1,226 calories, 63 g protein, 122 g carbs, 26 g fiber, 54 g fat, 1,962 mg sodium

Make it a 1,500-calorie day: Add 1 medium banana to breakfast, add ½ cup 2% plain Greek yogurt to A.M. snack, and add 1 medium apple to lunch.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add ¼ avocado (sliced) to the Kale & Roasted Sweet Potato Hash at breakfast, add ¼ cup granola to A.M. snack, add ½ oz. lightly salted almonds to P.M. snack, and add ¼ avocado (sliced) to the Roasted Salmon with Smoky Chickpeas & Greens at dinner.

Day 2

Dinner comes together easily tonight, thanks to prepared pesto. Find it next to the marinara sauce in your grocery store. Since you won't use it all for this recipe, store the extra in the refrigerator for up to 5 days. Otherwise, transfer to a freezer-safe bag, label and date it, and store in the freezer for up to 6 months.

Breakfast (196 calories)

A.M. Snack (70 calories)

  • 2 clementines

Lunch (340 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (487 calories)

  • 1 serving Hasselback Caprese Chicken
  • 1 small baked sweet potato drizzled with ½ teaspoon olive oil and seasoned with a pinch each of salt and pepper

Daily Totals: 1,187 calories, 60 g protein, 150 g carbs, 27 g fiber, 44 g fat, 1,363 mg sodium

Make it a 1,500-calorie day: Add 1 oz. sharp Cheddar cheese to breakfast, add ½ oz. lightly salted almonds to A.M. snack, add 3 dried figs to lunch, and add ½ Tbsp. almond butter to P.M. snack.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add 1 cup canned peaches (packed in their own juice) to breakfast, add 1 oz. whole-wheat crackers to A.M. snack, add 1 more dried fig to lunch, add ¼ cup crumbled feta cheese to the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce at lunch, and add an additional 1 Tbsp. almond butter at P.M. snack.

Day 3

Popcorn makes an awesome snack! Loaded with filling fiber, it's a food that will definitely satisfy. If you've got time, make a big batch. That way you can enjoy it as a snack at a later time.

Breakfast (196 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (340 calories)

P.M. Snack (93 calories)

  • 3 cups air-popped popcorn

Dinner (503 calories)

Daily Totals: 1,233 calories, 52 g protein, 175 g carbs, 27 g fiber, 43 g fat, 1,043 mg sodium

Meal-Prep Tip: Prepare 2 servings of Apple Cinnamon Chia Pudding tonight and refrigerate for breakfasts on Day 4 and 5.

Make it a 1,500-calorie day: Add ½ oz. lightly salted almonds to breakfast, add 1 oz. sharp Cheddar cheese to A.M. snack, and add 3 dried figs to lunch.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add 1 cup canned peaches (packed in their own juice) to breakfast, add 1 slice whole-wheat toast to A.M. snack, increase figs to 4 and add ¼ cup crumbled feta cheese to the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce at lunch, and add ¼ cup prepared guacamole and 1 cup baby carrots to P.M. snack.

Day 4

Today's meal plan calls for prepared guacamole. But if you've got the time and desire, go ahead and make your own from scratch—try our Almost Chipotle's Guacamole! That way you can adjust the flavor and seasoning to your preferences. Keep to the ¼-cup serving to stay within the nutritional parameters of the meal plan.

Breakfast (233 calories)

A.M. Snack (105 calories)

  • 1 medium banana

Lunch (340 calories)

P.M. Snack (175 calories)

  • ¼ cup prepared guacamole
  • 1 1/2 cups baby carrots

Dinner (373 calories)

Daily Totals: 1,226 calories, 35 g protein, 162 g carbs, 37 g fiber, 56 g fat, 1,409 mg sodium

Make it a 1,500-calorie day: Add 1 Tbsp. chopped pecans to breakfast, add 1 Tbsp. peanut butter to A.M. snack, and add 2 cups mixed lettuce, 2 Tbsp. crumbled feta cheese and 1 Tbsp. oil & vinegar salad dressing to dinner.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add 1 cup 2% milk to breakfast, add 1 whole-grain English muffin to A.M. snack and increase peanut butter to 1½ Tbsp., add ¼ cup cooked quinoa to the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce at lunch and add 1 medium apple to lunch.

Day 5

We call for raisins in the P.M. snack today, but feel free to substitute any other dried fruit of your choice. But remember, not all dried fruit is the same—be sure to read the label and ingredients and choose a dried fruit that doesn't contain added sugar.

Breakfast (280 calories)

A.M. Snack (70 calories)

  • 2 clementines

Lunch (340 calories)

P.M. Snack (192 calories)

  • ¼ cup raisins
  • ½ oz. unsalted roasted peanuts

Dinner (307 calories)

Meal-Prep Tip: Save 1 serving of the One-Pot Italian Sausage & Kale Pasta to have for lunch on Day 6.

Daily Totals: 1,187 calories, 37 g protein, 158 g carbs, 28 g fiber, 54 g fat, 1,075 mg sodium

Make it a 1,500-calorie day: Add 1 oz. Cheddar cheese to A.M. snack, add ¾ cup whole-grain cereal to P.M. snack and add 1 (2-in.) slice whole-wheat crusty bread to dinner.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add 1 cup 2% milk to breakfast, add 1 oz. whole-wheat crackers to A.M. snack, add ¼ cup cooked quinoa to the Vegan Roasted Vegetable Quinoa Bowl with Creamy Green Sauce at lunch along with 1 medium apple, and add 1 oz. sharp Cheddar cheese to dinner.

Day 6

The slow cooker saves the day. Be sure to start the Slow-Cooker Braised Beef with Carrots & Turnips first thing in the morning and you'll be rewarded with a delicious, nourishing dinner. Feel free to roast up some additional vegetables to toss in at the last minute. We love roasted Brussels sprouts and broccoli!

Breakfast (313 calories)

A.M. Snack (105 calories)

  • 1 medium banana

Lunch (204 calories)

P.M. Snack (175 calories)

  • ¼ cup prepared guacamole
  • 1 1/2 cups baby carrots

Dinner (392 calories)

Meal-Prep Tip: Save 1 serving of the Slow-Cooker Braised Beef with Carrots & Turnips to have for lunch on Day 7.

Daily Totals: 1,189 calories, 59 g protein, 162 g carbs, 30 g fiber, 37 g fat, 1,831 mg sodium

Make it a 1,500-calorie day: Add 1 whole-grain English muffin and 1½ Tbsp. peanut butter to A.M. snack, add 2 cups mixed lettuce and 1 Tbsp. oil & vinegar salad dressing to dinner.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus increase Quinoa & Chia Oatmeal Mix to ½ cup, add 1 (1-in.) slice whole-wheat crusty bread to lunch, add 1 oz. corn tortilla chips to P.M. snack and increase carrots to 1½ cups, and add 2 cups mixed lettuce and 2 Tbsp. chopped pecans to the salad at dinner.

Day 7

Who knew a waffle could be so versatile! Turn your typically sweet morning meal into something savory with this Southwestern Waffle. And feel free to add a little more fresh salsa as well as any leftover vegetables you've got hanging out in your refrigerator.

Breakfast (269 calories)

A.M. Snack (101 calories)

  • 1 medium pear

Lunch (318 calories)

P.M. Snack (102 calories)

  • 1 cup baby carrots
  • 2 Tbsp.hummus

Dinner (409 calories)

Daily Totals: 1,199 calories, 84 g protein, 122 g carbs, 30 g fiber, 42 g fat, 1,496 mg sodium

Make it a 1,500-calorie day: Add ½ cup 2% plain Greek yogurt to A.M. snack, add ¼ cup creamy polenta to lunch, and add 1 oz. whole-wheat crackers to P.M. snack.

Make it a 2,000-calorie day: Make the 1,500-calorie-day additions, plus add ¼ cup canned (no-salt-added) black beans (rinsed) to breakfast, add ¼ cup granola to A.M. snack, add ¼ cup cooked quinoa to the Slow-Cooker Braised Beef with Carrots & Turnips at lunch, increase hummus to ¼ cup at P.M. snack, and add 1 serving Roasted Broccoli to dinner along with ½ oz. lightly salted almonds.