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!

7 Ways to Follow the Mediterranean Diet for Better Health

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

How to Meal Prep Your Week of Meals

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.
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.
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.

30 Days of Mediterranean Diet Dinners

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (2)

Day 1

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (3)

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

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (4)

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

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (5)

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

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (6)

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

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

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

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (8)

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

7-Day Mediterranean Diet Meal Plan: 1,200 Calories (9)

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

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

FAQs

How much weight can you lose in a week on a 1200 calorie diet? ›

To calculate your weight-maintenance calories, multiply your weight by 15. If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week.

Breakfast	Vegetable and egg frittata served with sliced avocado on top of whole grain toast For extra calories, add another egg.
Lunch	Lentil and tuna salad
Dinner	Mediterranean pasta
Breakfast	Chia pudding topped with fresh berries and almond butter
Lunch	Mediterranean white bean soup and a Greek salad

Why am I not losing weight on the Mediterranean diet? ›

You might not be losing weight on the diet if you're not keeping an eye on your portions. You could also not be losing weight if you're not exercising or watching your red wine consumption.

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What is a typical Mediterranean breakfast? ›

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

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What is the staple food of the Mediterranean diet? ›

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

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How often should I eat chicken on a Mediterranean diet? ›

Poultry. No more than once daily (fewer may be better). 3 ounces. Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it.

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What is a typical Mediterranean lunch? ›

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

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How long will it take to lose 50 pounds on a 1200 calorie diet? ›

Although you'd need 50 weeks, or close to a year, to reach your goal of 50 pounds, 1 pound per week is a reasonable rate of weight loss. Organizations such as the National Heart, Lung and Blood Institute suggest that 1 to 2 pounds per week is a reasonable rate of weight loss.

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How can I drop 10 pounds in a week? ›

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

How many calories should I eat to lose 5 pounds a week? ›

The value that represents the decrease in calorie intake is known as the calorie deficit. If you want to lose 5 pounds in a week, you will need to reduce your food intake by 17,500 calories, which is a huge calorie deficit.

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What to eat to lose 2 pounds a week? ›

Eat at least four servings of vegetables and three servings of fruits daily. Replace refined grains with whole grains. Use modest amounts of healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. Cut back on sugar as much as possible, except the natural sugar in fruit.

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