7-Day Mediterranean Meal Plan: 1,500 Calories

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

This 1,500-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for a Mediterranean diet. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, fish, nuts, olive oil and other plan based oils, and limits unhealthy fats and refined sugars. 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.

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.

Meal Prep Tip:: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time.

Watch How to Make Spiced Chickpea "Nuts"

 

Day 1

Breakfast (327 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
• 2 tsp. honey
Top oatmeal with apple, walnuts, honey and a pinch of cinnamon.
• 1 clementine

A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (373 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 8 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 (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper

Dinner (480 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 1/2 Tbsp. chopped walnuts
Garnish with a wedge of lemon.

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

 

Day 2

Breakfast (319 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
• 2 tsp. honey
Top oatmeal with strawberries, walnuts, honey and a pinch of cinnamon.

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

Lunch (373 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• Top with 1 serving Spiced Chickpea "Nuts"
• 8 Kalamata olives, pitted
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 (492 calories)
• 1 3/4 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad with 1 tsp. each balsamic vinegar & olive oil

Evening Snack (156 calories)
• 1 ounce dark chocolate

 

Day 3

Breakfast (347 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 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 avocado and egg.
• 1 clementine

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

Lunch (374 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi topped with 1 Tbsp. feta cheese
• 2 cups mixed greens
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (200 calories)
• 1 medium apple
• 8 walnut halves

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
Garnish with a wedge of lemon

 

Day 4

Breakfast (331 calories)
• 1 slice whole-wheat toast
• 1 1/2 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (78 calories)
• 6 walnut halves

Lunch (376 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 1/4 cup hummus for dipping.

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

Dinner (491 calories)
• 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

Evening Snack (156 calories)
• 1 oz. dark chocolate

 

Day 5

Breakfast (327 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with walnuts, honey and a pinch of cinnamon.
• 1 clementine

A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (374 calories)
Leftovers
• 1 1/2 cups Italian Egg Drop Soup
• 1 slice whole-wheat bread, toasted
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar

P.M. Snack (151 calories)
• 1 cup sliced strawberries
• 8 walnut halves

Dinner (437 calories)
• 1 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Meal Prep Tip: Hard-boil an egg for tomorrow's snack.

 

Day 6

Breakfast (331 calories)
• 1 slice whole-wheat toast
• 1 1/2 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 (384 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.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 3 Tbsp. hummus for dipping

P.M. Snack (160 calories)
• 1 medium apple
• 5 walnut halves

Dinner (486 calories)
• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

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

 

Day 7

Breakfast (347 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 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 avocado and egg.
• 1 clementine

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

Lunch (376 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.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 1/4 cup hummus for dipping

P.M. Snack (151 calories)
• 1 cup sliced strawberries
• 8 walnut halves

Dinner (519 calories)
• 1 serving Chicken Saltimbocca
• 3/4 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.

 

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