mediterranean diet meal plan

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


Enjoy the mouth-watering flavors of the Mediterranean with this healthy 7-day Mediterranean Diet Meal Plan! An amazing full week of delicious Mediterranean-inspired meals & snacks which also help in losing weight 😉

The Mediterranean Diet.

This diet has legit proved itself as one of the healthiest ways to eat and maintain perfect body weight. Last year (2019), U.S News & World Report voted it as “The Best Diet” for the second year in a row.

But what exactly makes this diet so much better than the rest of them? Isn’t it true that whenever you hear the term “diet”, you think calorie counting, major restrictions, and a lot of carrot sticks?

But the Mediterranean Diet is actually the other side of the coin — there are no off-limits or insane restrictions. It is more of a clean & healthy eating lifestyle full of ingredients that are famous in Italy, Spain, Greece, Israel & the other parts of the Middle East. 

Focusing on beans, veggies, whole grains, fish, lean red meat, low-fat dairy, nuts, olive oil, white bread, and a wide variety of fruits!

Other than helping you in losing weight, the Mediterranean Diet has been scientifically proven to boost your mood.

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

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7-day mediterranean diet meal plan: 1,200 calories

In this 7-day meal plan, you try some delicious Mediterranean-inspired ideas for breakfast, lunch, dinner, and snacks for a complete week. A whole week full of healthy eating and intaking 1,200 calories per day which sets you on track to lose 1 to 2 pounds a week!

Also if you’re interested in a much higher calorie level, you can always check out my meal plans at 1,500 and 2,000 calories. 

Day 1

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

Breakfast: 1 serving Caprese Avocado Toast (324 calories)

A.M. Snack: 3/4 cup raspberries (48 calories)

Lunch: 10 servings Greek Salad Sushi  (270 calories)

P.M. Snack:  

Dinner: 1 serving  Chicken & Vegetable Penne with Parsley-Walnut Pesto (514 calories)

Daily Totals: 1,217 calories, 65.4g protein, 139 carbs, 51g fat

Day 2

Sweet Potato Noodles with Almond Sauce

Breakfast: 1 serving Greek Yogurt Pancakes (258 calories)

A.M. Snack: 3/4 cup blackberries (46 calories)

Lunch: 1 serving (2 1/2 Cups Salad + 1 Pita) Hummus & Greek Salad (422 calories)

P.M. Snack: 1 cup sliced peach (68 calories)

Dinner: 1 serving Sweet Potato Noodles with Almond Sauce (395 calories)

Daily Totals: 1,190 calories, 34g protein, 129g carbs, 63g fat

Day 3

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

Breakfast: 4 servings Mediterranean Breakfast Pita (206 calories)

A.M. Snack: 1 medium orange (62 calories)

Lunch: 1 serving (1/2 recipe) Avocado Tomato Gouda Socca Pizza (416 calories)

P.M Snack: 3 tbsp. hummus, 2 medium carrots (129 calories)

Dinner: 1 serving Easy Chicken Piccata (381 calories)

Daily Totals: 1,194 calories, 69g protein, 109g carbs, 57.2g fat

Day 4

Greek Chicken

Breakfast: 1 serving Greek Omelette Casserole (186 calories)

A.M. Snack: 1 cup raspberries (64 calories)

Lunch:  1 serving (2 cups) Greek Lemon Chicken Soup (214 calories)

P.M. Snack: 1 pear (96 calories)

Dinner: 1 serving One Pot Greek Chicken & Lemon Rice (667 calories)

Daily Totals: 1,227 calories, 99g protein, 102.5g carbs, 45.4g fat

Day 5

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

Breakfast: 1 serving Scrambled Eggs (249 calories)

A.M. Snack: 1 medium Apple (72 calories)

Lunch: 2 serving Lemon & Parmesan Chicken with Zucchini Noodles (633 calories)

Dinner: 1 serving Mussels with Tomatoes & Chilli (267 calories)

Daily Totals: 1,221 calories, 104.8g protein, 47.6g carbs, 67g fat

Day 6

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

Breakfast: 1 serving Savory Steel Cut Oatmeal (295 calories)

A.M. Snack: 1 medium apple (72 calories)

Lunch: 1 serving Smoky Vegan Moussaka (341 calories)

P.M. Snack: 1 cup diced watermelon (46 calories)

Dinner: 1 serving (2 cups) Slow-Cooker Pasta e Fagioli Soup Freezer Pack (457 calories)

Day 7:

30 Minute Greek Turkey Meatball Gyros
Breakfast: 1 serving Slow Cooker Mediterranean Frittata (164 calories)

A.M. Snack: 1 cup raspberries (64 calories)

Lunch: 1 flatbread + 3 meatballs Greek Turkey Meatball Gyro with Tzatziki (429 calories)

P.M. Snack: 2 plums (61 calories)

Dinner: 1 serving Lemon Tahini Couscous with Chicken & Vegetables (528 calories)

Daily Totals: 1,246 calories, 82g protein, 113.2g carbs, 54.4g fat

End Point.

So this is the complete 7-day Mediterranean Diet meal plan that you must follow if you want to lose weight in a non-restrictive way! At 1200 calories, you’re on track to lose 1-2 pounds per week and you can continue this 7-day Mediterranean Diet meal plan the next week for more results!

Comment your personal results down below in the comment section and make sure you pin this on Pinterest! Share this article with your friends & family because they say “Sharing is caring.”

That’s all for today, Ciao.


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