7-Day Mediterranean Diet Meal Plan: 1,500 Calories

7-Day Mediterranean Diet Meal Plan: 1,500 Calories


Recognized as one of the healthiest & most tasty way to eat, the Mediterranean Diet is easy to follow with this 1,500 calories meal plan. Although, if you’re planning on losing weight at a faster pace, here is my “7-Day Mediterranean Diet Meal Plan: 1,200 calories! ” 

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 in the US” 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, strengthen bones, minimize belly fat, alleviate aches and pains, rev metabolism, and boost brain power & energy.

7-Day Mediterranean Diet Meal Plan: 1,500 Calories

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7-Day Mediterranean Diet Meal Plan 1,500 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 1,500 calories per day which sets you on track to lose 1 to 2 pounds a week!

  • Eat on a schedule
  • You can mix & match any of the meals and snack options in this plan
  • Drink water throughout the day
  • Plan your menu the one day before
  • Red Wine is a part of the meal, enjoy one glass every day

Day 1

7-day mediterranean diet meal plan

Breakfast: 2 serving Caprese Avocado Toast (649 calories)

Lunch: 1 serving Greek Goddess Bowl (519 calories)

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

Dinner: 1 serving Roasted Herb Salmon (322 calories)

Daily Totals: 1,538 calories, 79.7g fat, 153.2g carbs, 67g protein

Day 2

7-day mediterranean diet meal plan

Breakfast: 1 serving Low Carb Baked Eggs with Avocado & Feta (391 calories)

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

Lunch: 1 serving (3/4 pizza) Avocado Tomato Gouda Socca Pizza (624 calories)

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

Daily Totals: 1,478 calories, 93.4g fat, 19.6g carbs, 49.6 protein

Day 3

Greek yogurt pancakes

Breakfast: 2 serving Greek Yogurt Pancakes (516 calories)

Lunch: 1 serving (3 wraps) Mediterranean Lettuce Wraps (498 calories)

P.M. Snack: 1 serving Greek Zucchini Fritters (137 calories)

Dinner: 1serving Cilantro Lime Chicken with Avocado Salsa (317 calories)

Daily Totals: 1,468 calories, 72.7g fat, 134g carbs, 68.5g protein

Day 4

Breakfast: 1 serving Green Smoothie with Avocado & Apple (417 calories)

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

Lunch: 1 1/2 serving Salmon Pita Sandwich (358 calories)

Dinner: 1 serving Chickpea & Vegetable Coconut Curry (665 calories)

Daily Totals: 1,502 calories, 62.8g fat, 178.4g carbs, 73.6g protein

Day 5

7-day mediterranean diet meal plan

Breakfast: 2 servings Mediterranean Breakfast Pitas (412 calories)

Lunch: 2 servings Mesquite Garlic Trout (548 calories)

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

Dinner: 2 servings Hawaiian Chicken Kebabs (524 calories)

Daily Totals: 1,546 calories, 52.7g fat, 106g carbs, 160g protein

Day 6

Breakfast: 2 servings Curry Cheddar Scrambled Eggs (437 calories)

A.M. Snack: 1 pear (96 calories)

Lunch: 1 bowl Mediterranean Chicken Farro Bowls (585 calories)

Dinner: 1 serving Quinoa Bowls with Roasted Red Pepper Sauce (381 calories)

Daily Totals: 1,499 calories, 73.6g fat, 103.3g carbs, 64.2g protein

Day 7

7-day mediterranean diet meal plan

Breakfast: 1 serving Quinoa Stuffed Eggplant with Tahini Sauce (345 calories)

A.M. Snack: 1 cup grapes seedless (110 calories)

Lunch: 1 serving Lemon & Parmesan Chicken with Zucchini Noodles (316 calories)

Dinner: 2 servings Greek Chicken & Cucumber Pita Sandwiches with Yogurt Sauce (706 calories)

Daily Totals: 1,477 calories, 54.2g fat, 135.6g carbs, 120.6g protein

Bottom Line.

With so many ingredients to round out in these meals of the 7-day Mediterranean diet meal plan: 1,500 calories, can you even call this a diet? I don’t think so.

I really hope you loved this article and are trying out the best diet in all the US there is. Also, please share this 7-day Mediterranean diet meal plan: 1,500 calories with your family & colleagues.



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