Meal Plans Mediterranean Diet Meal Plans 7-Day Mediterranean Diet Meal Plan: 1,200 Calories 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. By Victoria Seaver, M.S., RD Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Updated on May 16, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Share Tweet Pin Email In This Article View All In This Article How to Meal Prep Your Week of Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. 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 by filling your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes, fish and other lean protein, and enjoying moderate amounts of red wine. Beyond simply what you're putting on your plate, the Mediterranean diet also emphasizes healthy lifestyle habits, which include practicing mindful eating, getting plenty of activity and reducing stress as much as possible. Read More: 8 Ways to Follow the Mediterranean Diet for Better Health This 7-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week. If you're looking for a higher calorie level, see this same meal plan at 1,500 and 2,000 calories. And don't miss our seasonal Mediterranean diet meal plans for summer and fall! See More: The Ultimate Mediterranean Diet Shopping List Ali Redmond How to Meal Prep Your Week of Meals 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. (To buy: amazon.com, $30) On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container (To buy: amazon.com, $30). You'll use more quinoa for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use. If you have more time to spare and want to get ahead even more, you could peel and cut carrots for snacks for the week and make the red-pepper sauce for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce on Day 4. Don't Miss: 30 Days of Mediterranean Diet Dinners Day 1 Breakfast (219 calories) 1 serving Rainbow Frittata A.M. Snack (62 calories) 1 medium orange Lunch (374 calories) 1 serving Green Salad with Pita Bread & Hummus P.M. Snack (126 calories) 1 cup raspberries1/4 cup whole-milk Greek yogurt Dinner (442 calories) 1 serving Dijon Salmon with Green Bean Pilaf Daily Totals: 1,223 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium Day 2 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (30 calories) 1 plum Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (102 calories) 2 Tbsp. hummus2 medium carrots Dinner (479 calories) 1 serving Linguine with Creamy Mushroom Sauce Daily Totals: 1,235 calories, 45 g protein, 165 g carbohydrates, 39 g fiber, 48 g fat, 1,059 mg sodium Day 3 Breakfast (252 calories) 1 serving Fig & Ricotta Toast A.M. Snack (61 calories) 2 plums Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (126 calories) 1 cup raspberries1/4 cup whole-milk Greek yogurt Dinner (429 calories) 1 serving Cod in Tomato Cream Sauce 1 cup Basic Quinoa Daily Totals: 1,205 calories, 59 g protein, 138 g carbohydrates, 33 g fiber, 47 g fat, 1,129 mg sodium Day 4 Breakfast (291 calories) 1 serving Creamy Blueberry-Pecan Overnight Oatmeal A.M. Snack (62 calories) 1 medium orange Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (61 calories) 2 plums Dinner (479 calories) 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Daily Totals: 1,230 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium Day 5 Breakfast (288 calories) 1 serving Muesli with Raspberries A.M. Snack (31 calories) 1 plum Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (62 calories) 1 medium orange Dinner (491 calories) 2 generous cups Chicken & White Bean Soup 1-inch thick slice baguette Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6. Daily Totals: 1,209 calories, 83 g protein, 153 g carbohydrates, 37 g fiber, 36 g fat, 1,081 mg sodium Day 6 Breakfast (291 calories) 1 serving Creamy Blueberry-Pecan Overnight Oatmeal A.M. Snack (62 calories) 1 medium orange Lunch (248 calories) 1 1/2 cups Chicken & White Bean Soup P.M. Snack (129 calories) 3 Tbsp. hummus2 medium carrots Dinner (442 calories) 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach 1-inch thick slice baguette Daily Totals: 1,172 calories, 71 g protein, 159 g carbohydrates, 30 g fiber, 38 g fat, 1,633 mg sodium Day 7 Breakfast (252 calories) 1 serving Fig & Ricotta Toast A.M. Snack (94 calories) 1/2 cup raspberries1/4 cup whole-milk Greek Yogurt Lunch (374 calories) 1 serving Green Salad with Pita Bread & Hummus P.M. Snack (102 calories) 2 Tbsp. hummus2 medium carrots Dinner (397 calories) 1 serving Slow-Cooker Chicken & Orzo with Tomatoes & Olives 1-inch thick slice baguette Daily Totals: 1,219 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium Was this page helpful? Thanks for your feedback! Tell us why! Other Submit