7-Day Mediterranean Meal Plan: 1,200 Calories

The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. Eating a Mediterranean diet can help your heart stay healthy and reduce your risk of obesity. 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. We've done the hard work of planning for you and mapped out seven full days of meals and snacks featuring these good-for-you foods and delicious flavors. The calorie totals are listed next to each meal so if you prefer you can swap certain meals or snacks as you see fit. Enjoy this weeklong Mediterranean meal plan and see just how easy healthy eating can be.

Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.

Plan Ahead: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time.

Day 1:

Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (47 calories)
• 1/2 medium apple

Lunch (320 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 5 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea "Nuts"
Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.

P.M. Snack (51 calories)
• 6 dried apricots

Dinner (457 calories)
Roast Salmon with Fennel & Couscous
• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 Tbsp. chopped walnuts
• Lemon wedge as garnish

Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum

Day 2:

Breakfast (276 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
Top oatmeal with strawberries, walnuts and a pinch of cinnamon.

A.M. Snack (70 calories)
• 2 clementines

Lunch (320 calories)
Green salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
• 1/4 cup Spiced Chickpea "Nuts"
• 5 pitted Kalamata olives
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.

P.M. Snack (108 calories)
• 5 walnut halves
• 5 dried apricots

Dinner (427 calories)
• 1 3/4 cup Tomato & Artichoke Gnocchi

Day 3:

Breakfast (266 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with mashed avocado and egg.
• 1 clementine

A.M. Snack (131 calories)
• 1/4 cup Spiced Chickpea "Nuts"

Lunch (332 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (25 calories)
• 3 dried apricots

Dinner (447 calories)
Cod with Vegetables & Couscous
• 5 oz. cod, cooked in 1 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
• Lemon wedge as garnish

Day 4:

Breakfast (279 calories)
• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (65 calories)
• 5 walnut halves

Lunch (350 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup sliced strawberries

Dinner (416 calories)
• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

Day 5:

Breakfast (297 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 apple, diced
• 1 Tbsp. chopped walnuts
Top oatmeal with apple, walnuts and a pinch of cinnamon.

A.M. Snack (152 calories)
• 1/2 medium apple
• 1 Tbsp. peanut butter

Lunch (305 calories)
Leftovers
• 1 1/2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (27 calories)
• 1/2 cup sliced strawberries

Dinner (400 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum

Plan Ahead: Hard-boil an egg for tomorrow's snack.

Day 6:

Breakfast (279 calories)
• 1 slice whole-wheat toast
• 1 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Lunch (299 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (95 calories)
• 1 medium apple

Dinner (444 calories)
• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted.

Day 7:

Breakfast (266 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/4 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with mashed avocado and egg.
• 1 clementine

A.M. Snack (95 calories)
• 1 medium apple

Lunch (350 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (27 calories)
• 1/4 cup sliced strawberries

Dinner (484 calories)
• 1 serving Chicken Saltimbocca
• 1/2 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets.

Note: If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

Don't Miss:
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8 Ways to Follow the Mediterranean Diet for Better Health
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