7-Day Mediterranean Meal Plan: 1,200 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Recognized as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to follow with this 7-day meal plan.

7-day mediterranean meal plan

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—fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean meal plan features these good-for-you foods and delicious flavors for a week of healthy of eating. Plus, at 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.

How to Meal Prep Your Week of Meals:

  1. When preparing dinner on Day 1, make a full batch of the Basic Quinoa recipe. You'll use leftover throughout the week for lunch on Days 2 and 6, dinner on Day 3.
  2. Make the Sheet-Pan Roasted Root Vegetables. You'll use leftovers for lunch on Days 2, 4 and 6 and dinner on Day 5.
  3. Prepare the Herb Vinaigrette to use throughout the week.

 

Day 1

Breakfast (252 calories)

A.M. Snack (61 calories)

  • 2 plums

Lunch (374 calories)

P.M. Snack (64 calories)

  • 1 cup raspberries

Dinner (456 calories)

Daily Totals: 1,206 calories, 63 g protein, 144 g carbohydrates, 29 g fiber, 48 g fat, 1,550 mg sodium

 

Day 2

Breakfast (287 calories)

Lunch (531 calories)

P.M. Snack (154 calories)

  • 1/4 cup hummus
  • 2 medium carrots

Dinner (426 calories)

Meal-Prep Tip: Save 1 cup of the Tomato & Artichoke Gnocchi to have for lunch on Day 3.

Daily Totals: 1,218 calories, 41 g protein, 183 g carbohydrates, 39 g fiber, 42 g fat, 1,398 mg sodium

 

Day 3

Breakfast (252 calories)

A.M. Snack (61 calories)

  • 2 plums

Lunch (306 calories)

P.M. Snack (159 calories)

  • 1 cup raspberries
  • 1/4 cup whole-milk Greek yogurt
  • 1 Tbsp. sliced almonds

Top raspberries with the Greek yogurt and almonds.

Dinner (429 calories)

Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 28 g fiber, 40 g fat, 1,202 mg sodium

 

Day 4

Breakfast (291 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (357 calories)

Dinner (491 calories)

Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 5.

Daily Totals: 1,199 calories, 81 g protein, 166 g carbohydrates, 27 g fiber, 30 g fat, 1,563 mg sodium

 

Day 5

Breakfast (287 calories)

A.M. Snack (60 calories)

Toss cucumber with vinaigrette.

Lunch (367 calories)

P.M. Snack (61 calories)

  • 1 medium orange

Dinner (442 calories)

Daily Totals: 1,218 calories, 63 g protein, 153 g carbohydrates, 30 g fiber, 46 g fat, 1,246 mg sodium

 

Day 6

Breakfast (291 calories)

A.M. Snack (60 calories)

Toss cucumber with vinaigrette.

Lunch (303 calories)

P.M. Snack (154 calories)

  • 1/4 cup hummus
  • 2 medium carrots

Dinner (397 calories)

Meal-Prep Tip: Save 1 1/2 cups of the Slow-Cooker Mediterranean Chicken & Orzo for lunch on Day 7.

Daily Totals: 1,204 calories, 59 g protein, 173 g carbohydrates, 31 g fiber, 35 g fat, 1,634 mg sodium

 

Day 7

Breakfast (281 calories)

A.M. Snack (110 calories)

  • 3/4 cup raspberries
  • 1/4 cup whole-milk Greek Yogurt

Top raspberries with yogurt.

Lunch (278 calories)

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots

Dinner (442 calories)

Daily Totals: 1,212 calories, 87 g protein, 104 g carbohydrates, 28 g fiber, 52 g fat, 1,491 mg sodium

 

Watch: How to Make Dijon Salmon with Green Bean Pilaf

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