Reviewed by Dietitian Jessica Ball, M.S., RD
Recipe photos: Jake Sternquist and Jen Causey. EatingWell design.
About This Plan
This 7-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000 calories.
Each day provides at least 82 grams of protein and 30 grams of fiber—two nutrients that can help you feel full and may facilitate weight loss.
This no-added-sugar meal plan prioritizes the principles of the nutrient-rich Mediterranean diet.
The Mediterranean diet is consistently praised for its health benefits. Research links this healthy eating style to a reduced risk of type 2 diabetes, heart disease and even some cancers. But you may be surprised to learn that following the Mediterranean diet may facilitate weight loss and reduce the risk of weight gain over time. In this seven-day Mediterranean meal plan for weight loss, we skip added sugars and instead focus on a wide variety of protein sources, whole grains, legumes and an array of fruits, vegetables and healthy fats. We set this plan at a lower calorie level of 1,500 calories per day, which is a level that can facilitate weight loss for many people. For those with other calorie needs or health goals, we included modifications for 1,800 and 2,000 calories, making this a routine that can work for most people. Let’s get started!
DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Banana–Peanut Butter Yogurt Parfait
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Lunch: Beet & White Bean Sandwich
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Dinner: Creamy Salmon & Asparagus Pasta
Breakfast: Apple-Pomegranate Overnight Oats
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Lunch: Chicken Fajita Soup + Clementine
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Dinner: Lemon-Parmesan Broccoli & White Bean Casserole
Breakfast: Apple-Pomegranate Overnight Oats
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Lunch: Chicken Fajita Soup + Blueberries
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Dinner: Sheet-Pan Chicken Thighs w/ Red Cabbage & Sweet Potatoes
Breakfast: Apple-Pomegranate Overnight Oats + Greek Yogurt & Raspberries
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Lunch: Chicken Fajita Soup + Clementine
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Dinner: Pesto Shrimp + Brown Rice
Breakfast: Apple-Pomegranate Overnight Oats + Cottage Cheese Snack Jar
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Lunch: Chicken Fajita Soup + Clementine
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Dinner: Broccoli, White Bean & Cheese Quiche + Roasted Cabbage Salad
Breakfast: Banana–Peanut Butter Yogurt Parfait + Greek Yogurt & Raspberries
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Lunch: Broccoli, White Bean & Cheese Quiche + Blueberries
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Dinner: Garlic-Butter Chicken Bites + Roasted Carrot Salad
Breakfast: Banana–Peanut Butter Yogurt Parfait
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Lunch: Broccoli, White Bean & Cheese Quiche + Blueberries
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Dinner: Crispy Black Bean Tacos + Guacamole Chopped Salad
DAILY TOTALS
Calories: 1,522 Protein: 82 g Carbs: 187 g Fiber: 32 g Fat: 58 g Sodium: 1,524 mg
Calories: 1,523 Protein: 83 g Carbs: 212 g Fiber: 34 g Fat: 44 g Sodium: 1,626 mg
Calories: 1,516 Protein: 86 g Carbs: 171 g Fiber: 30 g Fat: 59 g Sodium: 1,739 mg
Calories: 1,516 Protein: 94 g Carbs: 175 g Fiber: 30 g Fat: 54 g Sodium: 1,523 mg
Calories: 1,498 Protein: 84 g Carbs: 178 g Fiber: 33 g Fat: 57 g Sodium: 1,776 mg
Calories: 1,518 Protein: 85 g Carbs: 141 g Fiber: 32 g Fat: 73 g Sodium: 1,267 mg
Calories: 1,510 Protein: 82 g Carbs: 181 g Fiber: 38 g Fat: 57 g Sodium: 1,400 mg
Day 1
Daily Totals: 1,522 calories, 58g fat, 82g protein, 187g carbohydrate, 32g fiber, 1,524mg sodium.
Breakfast (301 calories)
Lunch (534 calories)
Dinner (625 calories)
Snacks
½ cup raspberries (32 calories)
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain kefir to P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 cup low-fat plain kefir to P.M. snack, and add 1 serving Kale Salad with Balsamic & Parmesan to dinner.
Day 2
Daily Totals: 1,523 calories, 44g fat, 83g protein, 212g carbohydrate, 34g fiber, 1,626mg sodium.
Breakfast (346 calories)
Lunch (347 calories)
Dinner (577 calories)
Snacks
Make it 1,800 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 2 cups mixed greens with 1 serving Italian Dressing to dinner.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 serving Pineapple Green Smoothie as an evening snack.
Meal-Prep TipsDay 3
Daily Totals: 1,516 calories, 59g fat, 86g protein, 171g carbohydrate, 30g fiber, 1,739mg sodium.
Breakfast (346 calories)
Lunch (354 calories)
Dinner (502 calories)
Snacks
Make it 1,800 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Day 4
Daily Totals: 1,516 calories, 54g fat, 94g protein, 175g carbohydrate, 30g fiber, 1,523mg sodium.
Breakfast (346 calories)
Lunch (347 calories)
Dinner (464 calories)
Serve with ½ cup cooked brown rice
Snacks
Make it 1,800 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, and add 1 serving Strawberry-Pineapple Smoothie as an evening snack.
Day 5
Daily Totals: 1,498 calories, 57g fat, 84g protein, 178g carbohydrate, 33g fiber, 1,776mg sodium.
Breakfast (346 calories)
Lunch (347 calories)
Dinner (523 calories)
Snacks
Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Pineapple Green Smoothie as an evening snack.
Meal-Prep TipsDay 6
Daily Totals: 1,518 calories, 73g fat, 85g protein, 141g carbohydrate, 32g fiber, 1,267mg sodium.
Breakfast (301 calories)
Lunch (360 calories)
Dinner (465 calories)
Snacks
1 cup low-fat plain strained Greek-style yogurt, 1 cup raspberries, 1 teaspoon chia seeds, and 1 serving No-Sugar-Added Chia Seed Jam (261 calories)
1 large pear (131 calories)
Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 7
Daily Totals: 1,510 calories, 57g fat, 82g protein, 181g carbohydrate, 38g fiber, 1,400mg sodium.
Breakfast (301 calories)
Lunch (360 calories)
Dinner (535 calories)
Snacks
Make it 1,800 calories: Increase to 1 cup blueberries at lunch and add 1 serving Guacamole Chopped Salad to dinner.
Make it 2,000 calories: Increase to 1 cup blueberries at lunch, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.
Frequently asked Questions
Is it OK to mix and match meals if there is one I do not like?
Yes, if there’s a meal you don’t like, feel free to repeat a different recipe in this plan or browse more of our healthy Mediterranean diet recipes for additional inspiration. Because we created this meal plan with weight loss in mind, we set the calories at 1,500 calories per day and prioritized recipes high in protein and fiber that avoid added sugar. If you’re making a swap, you may want to select a recipe with a similar nutrition profile.
Can I eat the same breakfast or lunch every day?
You can eat the same breakfast or lunch every day if it’s easier for your routine. Breakfast options span about 300 to 350 calories. Most lunches are about 350 calories, with the exception of the sandwich on Day 1 that’s quite a bit higher at 534 calories. If you’re opting to eat that sandwich daily while also monitoring calories or other nutrients, you may want to adjust a snack or two.
Why is there not a modification for 1,200 calories?
We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
What’s the difference between added and natural sugars?
Added sugars are those added during processing to sweeten foods. Added sugar can go by several different names, including maple syrup, agave, high-fructose corn syrup, corn sugar and more. Added sugars have little nutritional value compared to other types of foods. Naturally occurring sugars are those found naturally in foods, such as fruits, vegetables and unsweetened dairy. Natural sugars don’t pose the same health risks as added sugars because these foods are also rich in nutrients like vitamins, minerals, protein and fiber.
Health Benefits of the Mediterranean Diet
The Mediterranean diet emphasizes a high intake of fruits and vegetables, lean proteins, plant-based proteins, whole grains, fish, nuts and other healthy fats. It limits excess added sugars and ultra-processed foods, such as refined grains, sugar-sweetened beverages and packaged sweets. This healthy eating style is consistently praised for its health benefits and flexibility. While it emphasizes nutrient-rich foods, it doesn’t eliminate single food groups, which makes it easy to follow and more sustainable long-term. Following the Mediterranean diet is linked with a reduced risk of developing certain cancers, heart disease, type 2 diabetes and obesity., The Mediterranean diet helps support healthy aging by reducing inflammation and prevent the onset of age-related healthy conditions. In this seven-day meal plan, we incorporate the principles of the Mediterranean diet while mapping out a reduced-calorie plan that emphasizes protein and fiber. These two nutrients can help you feel full, which may facilitate weight loss. Each day provides at least 82 grams of protein and 30 grams of fiber.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
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