Mediterranean Meal Plan For Weight Loss


Here is a Mediterranean Meal Plan For Weight Loss which emphasizes on meals with high fiber, high protein, and low amounts of carbohydrates. This vegetarian weight loss diet helps you with healthy eating practices, without making any food sacrifices.

While most diets focus on limiting your calorie intake and controlling the food you eat, the Mediterranean diet is about using daily meals and recipes for mindfully enjoying delicious and flavorful food.

Table of Contents

7-Day Mediterranean Meal Plan: 1,200 Calories

One of the healthiest and tastiest eating styles is the Mediterranean diet, which has long been acknowledged. The main idea behind this healthy diet is to consume fresh fruits and vegetables, healthy fats, whole grains, legumes, fish, and other lean proteins in moderation, just like the people who live in the Mediterranean region. The Mediterranean diet places an emphasis on healthy lifestyle behaviors, such as mindful eating, getting enough of exercise, and minimizing stress as much as possible, in addition to what you put on your plate.

With the aid of nutritious ingredients and delectable Mediterranean-inspired ideas for breakfast, lunch, supper, and snacks for an entire week of healthy eating, this 7-day Mediterranean diet plan helps you put those habits into reality. You’re on schedule to lose a healthy 1 to 2 pounds each week at 1,200 calories. See this exact meal plan at 1,500 and 2,000 calories if you’re seeking a greater calorie intake. Also, be sure to check out our Mediterranean meal plans for the summer and fall!

a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories

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. (To buy:, $19; orig. $30)
  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 (To buy:, $38). 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.
  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 Mediterranean Chickpea Quinoa Bowl on Day 4.

Day 1

Dijon Salmon with Green Bean Pilaf

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 raspberries
  • 1/4 cup whole-milk Greek yogurt

Dinner (442 calories)

  • 1 serving Dijon Salmon with Green Bean Pilaf

Daily Totals: 1,222 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium

Day 2

creamy pasta with mushrooms

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (30 calories)

  • 1 plum

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crispy Chickpeas

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 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

fig toast with sliced almonds

Breakfast (252 calories)

  • 1 serving Fig & Ricotta Toast

A.M. Snack (61 calories)

  • 2 plums

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crispy Chickpeas

P.M. Snack (126 calories)

  • 1 cup raspberries
  • 1/4 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 Oats

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crispy Chickpeas

Dinner (477 calories)

  • 1 serving Mediterranean Chickpea Quinoa Bowl

Daily Totals: 1,227 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium

Day 5

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (31 calories)

  • 1 plum

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crispy 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: 1,207 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 Oats

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. hummus
  • 2 medium carrots

Dinner (491 calories)

  • 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach

Daily Totals: 1,218 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 raspberries
  • 1/4 cup whole-milk Greek Yogurt

Lunch (374 calories)

  • 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots

Dinner (397 calories)

  • 1 serving Slow-Cooker Mediterranean Chicken & Orzo
  • 1-inch thick slice baguette

Daily Totals: 1,218 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium

Watch: How to Make Dijon Salmon with Green Bean Pilaf

A Complete Mediterranean Diet Food List and 14-Day Meal Plan

Mediterranean Diet
Fresh veggies and fruits, nuts, seeds, beans, and fish are staples in the Mediterranean diet.Alex Raths/iStock

Few diets are as widely endorsed by professionals as the Mediterranean diet. That’s because the Mediterranean diet is really more of a lifestyle, according to Elena Paravantes-Hargitt, a certified dietitian-nutritionist and the owner of Olive Tomato. Greece is where Paravantes-Hargitt resides. It is fairly realistic and sustainable because it is based on how people in certain Mediterranean regions lived and ate.

Seared Salmon With Rose and Herb Pan Sauce

Use rosé to make a simple pan sauce for seared wild salmon, and then enjoy a glass or two! The salmon cooks quickly, leaving lots of time for rosé all day.






19 min


35 min


56 min


1 ½ cups rice, for serving

1 bunch trimmed asparagus, for serving

1 tablespoon olive oil

2 6-oz portions of skin on wild salmon (center cut)

Kosher salt and freshly ground pepper, to taste

1 lemon, halved

2 tbsp unsalted butter, divided

1 shallot, minced

1 tbsp fresh tarragon, chopped

1 tbsp fresh dill, chopped

1 tbsp fresh parsley, chopped

1 tbsp capers, rinsed

2/3 cup Bonterra Rosé



Cook the rice: Cook rice to desired doneness according to package instructions. Keep warm until ready to serve.


Roast the asparagus: Preheat oven to 400 degrees F.


Arrange asparagus on a baking sheet and drizzle with olive oil. Season with salt and pepper to taste. Roast until lightly caramelized and crisp-tender, about 18 to 20 minutes. Keep warm until ready to serve.


Prepare the salmon: Meanwhile, season salmon on both sides with salt and pepper and let sit at room temperature for about 10 minutes.


In a coated cast-iron skillet or heavy-bottomed frying pan, add the olive oil and heat over medium high heat until shimmering. Add salmon (skin side up) and halved lemon and cook for about 4 minutes, or until salmon is golden brown and can easily move around the pan. Remove lemon from the pan and set aside on a plate. Flip salmon and cook skin side down for another 3 minutes, then add to the plate with the lemon and tent loosely with foil.


Drain olive oil from the skillet and add 1 tbsp of butter. Once melted, add shallot and cook for about 2 minutes or until they start to soften. Deglaze the pan with the rosé, scraping up brown bits from the bottom of the pan. Bring wine to a boil, then reduce heat and simmer until the liquid has reduced by half. Season with salt and pepper, then remove from heat.


Add the capers, herbs, and remaining 1 tbsp of butter and mount the sauce by slowly swirling the butter around in the pan.


Serve the salmon on top of prepared rice with roasted asparagus and a spoonful of the rosé pan sauce.

Nutrition Facts

Amount per serving




















 Fin Fish, Dairy, Mediterranean, Gluten-Free, Low-Carbohydrate, High-Protein, Anti-Inflammatory, Dinne

What Is the Mediterranean Diet Exactly?

The Mediterranean diet is primarily composed of plant foods. It is, in essence, a peasant diet, according to Paravantes-Hargitt. People would consume dairy products and olive oil together with whatever was growing in their gardens.

Paravantes-Hargitt suggests visiting Oldways, a company that developed the Mediterranean diet pyramid 25 years ago working with the Harvard T.H. Chan School of Public Health and the World Health Organization, for a helpful visual representation of the modern Mediterranean diet.

The foundational foods—whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil—stand atop exercise. The organisations advise consuming modest amounts of dairy, eggs, and poultry as well as fish and seafood twice a week. Sweets and red meat are occasionally ingested.

What Are the Benefits and Risks of the Mediterranean Diet?

Consider all the evidence that supports a more Mediterranean diet if you’re on the fence about it. According to a study and meta-analysis, there is a 5 percent reduction in the risk of death from any cause for every point higher in the Mediterranean diet score, which measures how closely one adheres to the eating pattern on a scale from 1 to 9.

When it comes to your ticker, it’s likewise challenging to ignore these data. In a study of over 26,000 women, those who adhered most closely to the Mediterranean diet had a risk of heart disease that was as low as 28% lower. Since it can lower inflammation, the diet might be especially protective. In addition, the antioxidant hydroxytyrosol, which is included in foods that are staples of the diet (fruits, nuts, and extra-virgin olive oil), has been demonstrated to reverse heart-harming free radical damage, according to the authors.

There is no denying that you may be interested in the Mediterranean diet for its potential to help you lose weight, even though living longer and taking good care of your heart are essential to you. This eating strategy may assist stabilize your weight without making you feel deprived, despite the fact that it is not its primary objective. During an eight-week period, a group of overweight or obese adults on the Mediterranean diet and a control group consuming an American diet supplemented with fish oil, walnuts, and grape juice — foods that provide essential nutrients in the Mediterranean diet — were both observed by researchers from Harvard University and Emory University. The typical American diet is heavy on foods that are high in salt, added sugar, and saturated fat. The Mediterranean diet group shed more weight than the control group did, and they also saw decreased blood levels of inflammatory markers, total cholesterol, and LDL (“bad”) cholesterol. The plus: Since weight loss was not the primary goal of the study in the first place (it was merely a nice bonus), both groups consumed roughly the same amount of calories.

In terms of dangers, dietitians frequently advise those who are treating chronic illnesses like type 2 diabetes to follow a Mediterranean-style diet. Although the American Heart Association notes that this diet is deemed heart-healthy, it does contain more fat than is normally advised (albeit it is still low in dangerous saturated fat). The key message is that while this is one of the healthiest diets you can follow, you should always consult your doctor before making any dietary changes or incorporating a diet into your treatment plan for an illness.

Diet and Nutrition

5 Tips for Creating Your Mediterranean Diet Plan

The good news is that you may completely tailor this strategy to suit your preferences and dislikes because this is a style of eating rather than a set of strict rules. There is no need to adhere to this to the letter or risk quitting and feeling like a failure. According to Paravantes-Hargitt, “Even within the Mediterranean diet there are what we call’special event days’ where you may eat more or eat foods that perhaps are not particularly healthy, but that is actually part of the lifestyle. “Food should be appreciated, and the Mediterranean diet encourages a positive eating behavior. A component of the Mediterranean diet is “cheating.” You simply carry on as usual the following day.

Still, here are five important tips to get you started:

  1. Eat more legumes. Not only are they a staple that you’re probably not eating enough of anyway but they’re budget-friendly and offer a host of nutritional benefits, says Paravantes-Hargitt, such as being high in fiber and protein, low in fat, and a source of B vitamins, iron, and antioxidants. These include lentils, dried peas, beans, and chickpeas (like hummus).
  2. Don’t overdo alcohol. One common misunderstanding is that those following the Mediterranean diet drink a lot of red wine. “The wine consumed within the Mediterranean diet is done in moderation and is always consumed with food,” Paravantes-Hargitt says. “Usually a small amount of wine, about 3 to 4 ounces, would be consumed with the meal.”
  3. Make meat a side. Traditionally, people ate meat only for special occasions, such as a Sunday supper, and even then in small amounts, says Paravantes-Hargitt. Try to incorporate more vegetarian-based mains, such as those centered around beans, tofu, or seitan, into your day. “A good place to start is going vegetarian one day a week,” she says. When you do eat meat, focus on choices like skinless chicken and save red meat for once a week or twice a month.
  4. Eat fewer sweets. Just like meat, make desserts a special occasion dish. That doesn’t mean sugar is out — have a bit in your coffee if you’d like, for instance, “but on a daily basis, there isn’t much sugar eaten,” says Paravantes-Hargitt.
  5. Cook with olive oil. Make extra-virgin olive oil the oil you cook with. While overdoing it with this oil can lead to weight gain (it’s a fat after all, so the calories can add up quickly), it’s rich in heart-healthy polyunsaturated and monounsaturated fat, so you can feel good about keeping a bottle handy in the kitchen. You can also use it in cold applications to make salad dressing or to drizzle on cooked veggies or side dishes.

Mediterranean Diet Meal Plan for Eating (and Living) Your Healthiest

Whether you’re following the Mediterranean diet for weight loss or to live an overall healthier lifestyle, this nutritionist-backed guide is for you.

According to U.S. News & World Report, the Mediterranean diet continues to be the “best” diet because it is simple to follow and healthy for your body, despite the popularity of the keto and carnivore diets on social media. The best part: You can stick to the regimen for the rest of your life without feeling like you have to continuously limit your calorie intake or give up meals you actually enjoy.

Quick Refresher: What Is the Mediterranean Diet?

Think of the Mediterranean diet as a pyramid; the bottom level, which you should eat with gusto, contains fish, legumes, and seasonal fruits and vegetables. The next tier includes lean meats and poultry, local dairy products, and wine. Whole grains and olive oil come after that. According to Jessica Beacom, R.D., co-founder of The Real Food Dietitians, the top of the pyramid represents consuming just small amounts of red meat and added sweeteners like honey.

What is among the most crucial details regarding a Mediterranean diet plan? Everything is absolutely acceptable, including dessert. (Plus, eating foods from the Mediterranean diet has these five health advantages.)

When and How to Follow the Mediterranean Diet Plan

There’s no need to keep an eye on the time or eat within a predetermined window of time while adhering to a specific Mediterranean diet meal plan or simply increasing the amount of healthy foods in your diet. Instead, Stacie Hassing, R.D., another co-founder of The Real Food Dietitians, advises concentrating on eating three meals and one snack per day that are all packed with plant-based foods, a modest amount of protein (mostly from fish), and a little bit of dairy. Eat when you’re hungry, stop when you’re full, and if feasible, concentrate on whole, less processed meals, advises Beacom. Want more information? See this information about the Mediterranean diet.)

If you like to keep track of your macros, Wendy Bazilian, R.D., author of The SuperFoods Rx Diet, has provided a general breakdown of the optimum macros on a Mediterranean diet meal plan.

  • 50 percent carbohydrates from vegetables, fruits, legumes, and whole grains
  • 35 percent fats from healthy oils, nuts, seeds, and fish
  • 15 percent protein from legumes, fish, nuts, dairy, poultry, and eggs

No counter, then? Nothing major. You shouldn’t feel that you have to completely change your present eating habits to adhere to a Mediterranean diet. Instead of adhering to a rigid set of rules and limits, Hassing advises that you “use the Mediterranean diet plan principles in a way that’s reasonable for your existing health and lifestyle.” If, for instance, you reside in a region with limited access to wild-caught salmon, consider substituting a fish high in monounsaturated fatty acids, such as halibut or mackerel.

And in all you do, don’t be afraid of flavor. Simple grilled fish and steamed whole-grain starches can be monotonous on their own, but adding flavors like oregano, basil, rosemary, and garlic can completely change a dish and your attitude toward sticking to a diet. In particular, if you’re following the Mediterranean diet for weight reduction because, let’s be honest, reaching your objectives may sometimes be difficult, the more delicious it tastes, the more you’re going to want to stick with it.

According to Molly Rieger, R.D., a well-known nutritionist and dietitian, “I love to spice up my Mediterranean diet menu with herbs and spices for extra flavor and an antioxidant boost.” According to Bazilian, “only half a teaspoon of dried oregano has as many antioxidants as three cups of spinach.”

6 Reasons to Try a Mediterranean Diet Meal Plan

Maintaining the eating plan can not only help you feel better and live longer, but it can also be a sensible strategy to achieve your objectives for weight loss or feeling healthier. Here are six advantages of following a Mediterranean diet.

A Strong, Healthy Heart

Practically every heart disease risk factor is reduced by a Mediterranean diet menu, including high blood pressure, cholesterol, and triglyceride levels. The synergy of all the diet’s components, according to Meir Stampfer, M.D., DrPH, a collaborator of the study and professor of epidemiology and nutrition at the Harvard School of Public Health in Boston, is what maintains your heart healthy. Fruits, vegetables, and legumes all contain antioxidants that help prevent atherosclerosis, which can lead to plaque buildup in the arteries. Fish contains omega-3 fatty acids, which reduce lipid levels, blood pressure, and arrhythmia risk. And LDL (“bad”) cholesterol is reduced with olive oil.

Diabetes Prevention

According to a study published in the Annals of Internal Medicine, people at high risk for cardiovascular disease could lower their chance of developing diabetes even without calorie restriction by adopting a Mediterranean diet plan. According to additional study, the diet assists persons with pre-diabetes in lowering their blood sugar levels sufficiently to delay the onset of type 2 diabetes.

Better Eyesight

The main cause of vision loss beyond age 60, macular degeneration, may be slowed or avoided with a Mediterranean diet. The disorder robs your retina of the crisp center vision required for driving, reading, and face recognition. It affects more than 11 million Americans, according to the BrightFocus Foundation, which funds macular degeneration research. According to research, eating fish and vegetables can minimize your risk of developing the condition early on. A 2008 study also found that fish’s omega-3 fatty acids can cut your risk of developing the disease altogether. Additionally, according to Dr. Willett, the lutein found in green leafy vegetables reduces the risk of cataracts and improves retinal health. (FYI: Consuming peaches and butternut squash will also increase your intake of lutein.)

Reduced Alzheimer’s Risk

According to a study published in the Journal of the American Medical Association, eating meals that are in line with the Mediterranean diet may help reduce your risk of Alzheimer’s disease by 40%. Additionally, those who regularly exercised had a 60% lower risk of developing Alzheimer’s disease.

Longer Life

According to a meta-analysis published in the British Medical Journal, the Mediterranean diet dramatically enhanced health and decreased deaths from heart disease, cancer, Parkinson’s disease, and Alzheimer’s disease by 8%. The study discovered that the antioxidant characteristics of the diet may help treat amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s illness), while its good fats may reduce the inflammation and suffering of rheumatoid arthritis.

Lasting Weight Loss

How can a diet that includes pasta, bread, wine, nuts, and oils aid in weight loss? because it makes you feel satisfied and prevents hunger. A Mediterranean diet meal plan’s lean protein and healthy fats maintain a steady level of glucose in the blood. According to a New England Journal of Medicine study, participants who followed a Mediterranean diet for two years shed more pounds than those who followed low-fat diets and kept off their 10-pound weight reduction. Dr. Stampfer claims, “You don’t feel hungry.”

Protein’s fill power still hasn’t won you over? Try doing the following experiment: “Eat white bread with jam for breakfast one morning. the following morning, eat scrambled eggs, “He offers. He guarantees that the egg meal will make you feel much less hungry and more energized by 11 a.m.

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