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 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 a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories Credit: 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, $19; orig. $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, $38). You’ll use more quinoa for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce recipe 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 a graphic of the 7 day med diet meal plan with a daily caloric intake of 1200 calories 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 raspberries1/4 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. 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 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 raspberries1/4 cup whole-milk Greek yogurt Dinner (429 calories) 1 serving Cod in Tomato Cream Sauce1 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 4513586.jpg 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 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Daily Totals: 1,227 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium Day 5 Chicken & White Bean Soup 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 Soup1-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 Eggs in Tomato Sauce with Chickpeas Spinach 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. hummus2 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 Slow-Cooker Mediterranean Chicken & Orzo 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 & Olives1-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
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 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
a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories Credit: 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, $19; orig. $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, $38). You’ll use more quinoa for the Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce recipe 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
a graphic of the 7 day med diet meal plan with a daily caloric intake of 1200 calories
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 raspberries1/4 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. 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
fig toast with sliced almonds
Breakfast (252 calories)
1 serving Fig & Ricotta Toast
A.M. Snack (61 calories)
2 plums
Dinner (429 calories)
1 serving Cod in Tomato Cream Sauce1 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
4513586.jpg
Breakfast (291 calories)
1 serving Creamy Blueberry-Pecan Overnight Oats
Dinner (477 calories)
1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
Daily Totals: 1,227 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium
Day 5
Chicken & White Bean Soup
A.M. Snack (31 calories)
P.M. Snack (62 calories)
Dinner (491 calories)
2 generous cups Chicken & White Bean Soup1-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
Eggs in Tomato Sauce with Chickpeas Spinach
Lunch (248 calories)
1 1/2 cups Chicken & White Bean Soup
P.M. Snack (129 calories)
3 Tbsp. hummus2 medium carrots
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
Slow-Cooker Mediterranean Chicken & Orzo
A.M. Snack (94 calories)
1/2 cup raspberries1/4 cup whole-milk Greek Yogurt
Dinner (397 calories)
1 serving Slow-Cooker Chicken & Orzo with Tomatoes & Olives1-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
a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories Credit: Ali Redmond
a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories
Credit: Ali Redmond
a graphic of the 7 day med diet meal plan with a daily caloric intake of 1200 calories
a graphic of the 7 day med diet meal plan with a daily caloric intake of 1200 calories
Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
creamy pasta with mushrooms
creamy pasta with mushrooms
fig toast with sliced almonds
fig toast with sliced almonds
4513586.jpg
4513586.jpg
Chicken & White Bean Soup
Chicken & White Bean Soup
Eggs in Tomato Sauce with Chickpeas Spinach
Eggs in Tomato Sauce with Chickpeas Spinach
Slow-Cooker Mediterranean Chicken & Orzo
Slow-Cooker Mediterranean Chicken & Orzo
