7-Day Mediterranean Diet Meal Plan Created by a Dietitian: 1,200 Calories

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 (drinking is not required).

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.

This seven-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 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. Don’t forget to also check out our Easy Mediterranean Diet Meal Plan for Beginners and the No-Sugar Mediterranean Diet Meal Plan.

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 left over quinoa in a large airtight glass container. You’ll use more quinoa for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce on Day 4. Any leftover quinoa can be portioned out into individual servings and frozen for future use.
3. 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.

Day 1

Breakfast (219 calories)

A.M. Snack (62 calories)

Lunch (374 calories)

P.M. Snack (126 calories)

• 1 cup raspberries
• 1/4 cup whole-milk Greek yogurt

Dinner (442 calories)

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)

A.M. Snack (30 calories)

Lunch (337 calories)

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (479 calories)

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)

A.M. Snack (61 calories)

Lunch (337 calories)

P.M. Snack (126 calories)

• 1 cup raspberries
• 1/4 cup whole-milk Greek yogurt

Dinner (429 calories)

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)

A.M. Snack (62 calories)

Lunch (337 calories)

P.M. Snack (61 calories)

Dinner (479 calories)

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)

A.M. Snack (31 calories)

Lunch (337 calories)

P.M. Snack (62 calories)

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: 1,209 calories, 83 g protein, 153 g carbohydrates, 37 g fiber, 36 g fat, 1,081 mg sodium

Day 6

Breakfast (291 calories)

A.M. Snack (62 calories)

Lunch (248 calories)

P.M. Snack (129 calories)

• 3 Tbsp. hummus
• 2 medium carrots

Dinner (442 calories)

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)

A.M. Snack (94 calories)

• 1/2 cup raspberries
• 1/4 cup whole-milk Greek Yogurt

Lunch (374 calories)

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (397 calories)

Daily Totals: 1,219 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium