Recognized as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to follow with this 1,500-calorie meal plan.

Victoria Seaver, M.S., R.D.
Updated November 15, 2019

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 (especially salmon) and enjoy moderate amounts of red wine. This week-long Mediterranean diet meal plan features these good-for-you foods and delicious flavors for a week of healthy of eating. Plus, at 1,500 calories you're on track to lose a healthy 1 to 2 pounds per week.

Not sure if this is the right calorie level for you? See this same Mediterranean diet meal plan at 1,200 and 2,000 calories.

How to Meal Prep Your Week of Meals:

Looking for more? Try our 30-Day Mediterranean Diet Meal Plan at 1,200 Calories

Day 1

Breakfast (252 calories)

• 1 serving Fig & Ricotta Toast

A.M. Snack (61 calories)

• 2 plums

Lunch (435 calories)

• 1 serving Green Salad with Pita Bread & Hummus

• 1 medium orange

P.M. Snack (167 calories)

  • 1 cup raspberries
  • 2 Tbsp. almonds

Dinner (560 calories)

• 1 serving Walnut-Rosemary Crusted Salmon

• 1 cup Basic Quinoa

• 1 cup Balsamic & Parmesan Broccoli

Daily Totals: 1,475 calories, 71 g protein, 181 g carbohydrates, 36 g fiber, 59 g fat, 1,554 mg sodium

Day 2

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (103 calories)

• 2 Tbsp. almonds

Lunch (412 calories)

• 1 serving Roasted Veggie & Quinoa Salad

• 1 medium orange

P.M. Snack (188 calories)

  • 1/4 cup hummus
  • 1/2 (6½-in.) whole-wheat pita bread

Dinner (489 calories)

Meal-Prep Tip: Save 1 1/2 cups of the Tomato & Artichoke Gnocchi to have for lunch on Day 3.

Daily Totals: 1,479 calories, 50 g protein, 212 g carbohydrates, 45 g fiber, 56 g fat, 1,571 mg sodium

Day 3

Breakfast (314 calories)

• 1 serving Fig & Ricotta Toast

• 1 medium orange

A.M. Snack (101 calories)

• 1 medium pear

Lunch (429 calories)

P.M. Snack (221 calories)

  • 1 cup raspberries
  • 1/2 cup whole-milk Greek yogurt
  • 1 Tbsp. sliced almonds

Top raspberries with the Greek yogurt and almonds.

Dinner (429 calories)

• 1 serving Cod in Tomato Cream Sauce

• 1 cup Basic Quinoa

Daily Totals: 1,495 calories, 68 g protein, 204 g carbohydrates, 38 g fiber, 47 g fat, 1,404 mg sodium

Day 4

Breakfast (352 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oats

• 1 medium orange

A.M. Snack (61 calories)

• 2 plums

Lunch (357 calories)

• 1 serving Roasted Veggie & Hummus Pita Pockets

P.M. Snack (256 calories)

  • 1 medium pear
  • 3 Tbsp. almonds

Dinner (491 calories)

• 2 generous cups Chicken & White Bean Soup

• 1 (1-in.) thick slice baguette

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

Daily Totals: 1,516 calories, 88 g protein, 213 g carbohydrates, 37 g fiber, 44 g fat, 1,566 mg sodium

Day 5

Breakfast (349 calories)

• 1 serving Muesli with Raspberries

• 1 medium orange

A.M. Snack (60 calories)

• 1 cup diced cucumber

• 1 Tbsp. Herb Vinaigrette

Toss cucumber with vinaigrette.

Lunch (491 calories)

• 2 cups Chicken & White Bean Soup

• 1-inch thick slice baguette

P.M. Snack (162 calories)

  • 3 Tbsp. hummus
  • 1/2 (6½-in.) whole-wheat pita bread

Dinner (442 calories)

• 1 serving Roasted Root Vegetables with Goat Cheese

Daily Totals: 1,503 calories, 87 g protein, 185 g carbohydrates, 37 g fiber, 54 g fat, 1,714 mg sodium

Day 6

Breakfast (392 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oats

• 1 medium pear

A.M. Snack (60 calories)

• 1 cup diced cucumber

• 1 Tbsp. Herb Vinaigrette

Toss cucumber with vinaigrette.

Lunch (364 calories)

• 1 serving Chickpea & Veggie Grain Bowl

• 1 medium orange

P.M. Snack (154 calories)

  • 1/4 cup hummus
  • 2 medium carrots

Dinner (516 calories)

• 1 serving Slow-Cooker Mediterranean Chicken & Orzo

• 1 (2-in.) thick slice baguette

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

Daily Totals: 1,486 calories, 65 g protein, 241 g carbohydrates, 41 g fiber, 36 g fat, 1,903 mg sodium

Day 7

Breakfast (281 calories)

• 1 serving Rainbow Frittata

• 1 medium orange

A.M. Snack (233 calories)

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

Top raspberries with yogurt.

Lunch (381 calories)

P.M. Snack (188 calories)

  • 1/4 cup hummus
  • 1/2 (6½-in.) whole-wheat pita bread

Dinner (442 calories)

• 1 serving Dijon Salmon with Green Bean Pilaf

Daily Totals: 1,525 calories, 104 g protein, 123 g carbohydrates, 31 g fiber, 71 g fat, 1,880 mg sodium

Watch: How to Make Rainbow Frittata

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