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 and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,500 calories you're on track to lose a healthy 1 to 2 pounds per week.

Read More: 8 Ways to Follow the Mediterranean Diet for Better Health

If you're looking for a different calorie level, see this same meal plan at 1,200 and 2,000 calories. And don't miss our seasonal Mediterranean meal plans for summer and fall!

How to Meal Prep Your Week of Meals:

  1. Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.
  2. On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You'll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.

Don't Miss: 30 Days of Mediterranean Diet Dinners

Day 1

Breakfast (324 calories)

A.M. Snack (123 calories)

  • 1 medium orange
  • 8 unsalted almonds

Lunch (374 calories)

P.M. Snack (126 calories)

  • 1 cup raspberries
  • 1/2 cup whole-milk Greek yogurt
  • 1 Tbsp. chia seeds

Dinner (442 calories)

Daily Totals: 1,501 calories, 79 g protein, 151 g carbohydrates, 37 g fiber, 71 g fat, 1,640 mg sodium

Day 2

Breakfast (365 calories)

A.M. Snack (92 calories)

  • 1 plum
  • 8 unsalted almonds

Lunch (337 calories)

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots

Dinner (593 calories)

Daily Totals: 1,489 calories, 56 g protein, 171 g carbohydrates, 43 g fiber, 70 g fat, 1,310 mg sodium

Day 3

Breakfast (357 calories)

A.M. Snack (122 calories)

  • 2 plums
  • 8 unsalted almonds

Lunch (431 calories)

P.M. Snack (177 calories)

  • 1 cup raspberries
  • 1/4 cup whole-milk Greek yogurt
  • 1 Tbsp. chia seeds

Dinner (429 calories)

Daily Totals: 1,517 calories, 65 g protein, 197 g carbohydrates, 45 g fiber, 56 g fat, 1,134 mg sodium

Day 4

Breakfast (368 calories)

A.M. Snack (176 calories)

  • 1 medium orange
  • 1 ounce cheddar cheese

Lunch (337 calories)

Afternoon Snack (122 calories)

  • 2 plums
  • 8 unsalted almonds

Dinner (477 calories)

Daily Totals: 1,481 calories, 51 g protein, 163 g carbohydrates, 33 g fiber, 74 g fat, 1,417 mg sodium

Day 5

Breakfast (365 calories)

A.M. Snack (31 calories)

  • 1 plum

Lunch (431 calories)

P.M. Snack (176 calories)

  • 1 medium orange
  • 1 ounce cheddar cheese

Dinner (491 calories)

Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.

Daily Totals: 1,493 calories, 96 g protein, 180 g carbohydrates, 42 g fiber, 51 g fat, 1,330 mg sodium

Day 6

Breakfast (368 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (342 calories)

P.M. Snack (129 calories)

  • 3 Tbsp. hummus
  • 2 medium carrots

Dinner (491 calories)

Daily Totals: 1,515 calories, 78 g protein, 188 g carbohydrates, 35 g fiber, 44 g fat, 1,702 mg sodium

Day 7

Breakfast (357 calories)

A.M. Snack (145 calories)

  • 1/2 cup raspberries
  • 1/4 cup whole-milk Greek Yogurt
  • 1 Tbsp. chia seeds

Lunch (374 calories)

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots

Dinner (397 calories)

Evening Snack (125 calories)

  • 5 fluid ounces red wine

Daily Totals: 1,499 calories, 72 g protein, 201 g carbohydrates, 39 g fiber, 39 g fat, 1,935 mg sodium

Watch: How to Make Dijon Salmon with Green Bean Pilaf

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