In This ArticleView AllIn This ArticleMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Meal Prep Tips

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

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.

At1,200 caloriesyou’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 at1,500and2,000 calories. Don’t forget to also check out ourEasy Mediterranean Diet Meal Plan for Beginnersand theNo-Sugar Mediterranean Diet Meal Plan.

How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.

How We Create Meal Plans

Registered dietitians thoughtfully createEatingWell’smeal 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.

Ali Redmond

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

30 Days of Mediterranean Diet Dinners

a graphic of the 7 day med diet meal plan with a daily caloric intake of 1200 calories

Dijon Salmon with Green Bean Pilaf

Breakfast (219 calories)

A.M. Snack (62 calories)

Lunch (374 calories)

P.M. Snack (126 calories)

Dinner (442 calories)

Daily Totals:1,223 calories, 68 g protein, 114 g carbohydrates, 29 g fiber, 58 g fat, 1,615 mg sodium

creamy pasta with mushrooms

Breakfast (287 calories)

A.M. Snack (30 calories)

Lunch (337 calories)

P.M. Snack (102 calories)

Dinner (479 calories)

Daily Totals:1,235 calories, 45 g protein, 165 g carbohydrates, 39 g fiber, 48 g fat, 1,059 mg sodium

fig toast with sliced almonds

Breakfast (252 calories)

A.M. Snack (61 calories)

Dinner (429 calories)

Daily Totals:1,205 calories, 59 g protein, 138 g carbohydrates, 33 g fiber, 47 g fat, 1,129 mg sodium

4513586.jpg

Breakfast (291 calories)

P.M. Snack (61 calories)

Daily Totals:1,230 calories, 36 g protein, 159 g carbohydrates, 32 g fiber, 54 g fat, 1,170 mg sodium

Chicken & White Bean Soup

Breakfast (288 calories)

A.M. Snack (31 calories)

P.M. Snack (62 calories)

Dinner (491 calories)

Meal-Prep Tip:Save 1 1/2 cups of theChicken & White Bean Soupto 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

Eggs in Tomato Sauce with Chickpeas Spinach

Lunch (248 calories)

P.M. Snack (129 calories)

Daily Totals:1,172 calories, 71 g protein, 159 g carbohydrates, 30 g fiber, 38 g fat, 1,633 mg sodium

A.M. Snack (94 calories)

Dinner (397 calories)

Daily Totals:1,219 calories, 69 g protein, 166 g carbohydrates, 32 g fiber, 36 g fat, 1,927 mg sodium

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