7-Day Mediterranean Diet Meal Plan: 1,200 Calories (2024)

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. And don't miss our seasonal Mediterranean diet 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 workweek. 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 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 on Day 4.

Day 1

Breakfast (219 calories)

• 1 serving Rainbow Frittata

A.M. Snack (62 calories)

• 1 medium orange

Lunch (374 calories)

• 1 serving

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: 1,223 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. 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

Breakfast (252 calories)

• 1 serving

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 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 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

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
• 1-inch-thick slice baguette

Meal-Prep Tip: Save 1 1/2 cups of the 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

P.M. Snack (129 calories)

• 3 Tbsp. hummus
• 2 medium carrots

Dinner (442 calories)

• 1 serving
• 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

A.M. Snack (94 calories)

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

Lunch (374 calories)

• 1 serving

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (397 calories)

• 1 serving
• 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