MediterraneanHeart healthy1,500 calories

7 Day Mediterranean Diet Meal Plan

For people who want to lose weight while eating Mediterranean-style — olive oil, fish, beans, vegetables, fruit and whole grains, with very little red meat.

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This 7 day Mediterranean diet meal plan follows the eating pattern that has been studied more than almost any other: plenty of vegetables, fruit, legumes, whole grains, nuts and olive oil, fish several times a week, and only occasional red meat. It is arranged at about 1,500 calories a day so it also works as a weight-loss plan.

You will not find any complicated diet rules here — no carb counting, no special products. Meals are built around olive oil, lemon, herbs, garlic and tomato, cooked simply. Breakfast leans on yogurt, oats and fruit; lunches are big salads, soups and bowls; dinners are fish, chicken, beans or lentils with vegetables and whole grains.

Portion guide

Portions are sized for about 1,500 calories per day. To move up to 1,800, add 1 oz (28 g) of fish or 1/2 cup (90 g) of legumes or grains per meal plus an extra piece of fruit. To move down, trim grains and reduce olive oil to 1 tsp per meal.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Monday	Greek yogurt with honey, walnuts and berries375 1 cup (226 g) Greek yogurt, 1/2 cup (75 g) berries, 1 tbsp (8 g) walnuts, 1 tsp honey P 26 g · C 42 g · F 10 g	Mediterranean chickpea salad with feta525 1 1/2 cups (255 g) chickpeas, cucumber, tomato, red onion, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon, oregano P 24 g · C 62 g · F 21 g	Baked salmon with quinoa and roasted vegetables450 5 oz (142 g) salmon, 3/4 cup (130 g) quinoa, 1 1/2 cups (225 g) roasted zucchini and peppers, 1 tsp olive oil P 36 g · C 38 g · F 18 g	Apple75 1 small apple (150 g) P 0 g · C 20 g · F 0 g Olives and almonds105 8 olives (30 g), 6 almonds (8 g) P 3 g · C 4 g · F 9 g	1530 kcal
Tuesday	Whole-grain toast with avocado and tomato375 1 slice (28 g) whole-grain toast, 1/2 avocado (50 g), tomato, olive oil, lemon P 8 g · C 30 g · F 24 g	Lentil soup with olive oil and side salad520 2 cups (480 g) lentil soup, side salad with 1 tsp olive oil and lemon, 1 small whole-grain roll (45 g) P 26 g · C 74 g · F 12 g	Grilled chicken with farro and greens455 5 oz (142 g) grilled chicken, 3/4 cup (130 g) cooked farro, 2 cups (150 g) sautéed greens with garlic and 1 tsp olive oil P 44 g · C 40 g · F 14 g	Orange70 1 medium orange (160 g) P 1 g · C 17 g · F 0 g Greek yogurt70 1/2 cup (120 g) yogurt P 11 g · C 4 g · F 0 g	1490 kcal
Wednesday	Mediterranean overnight oats with figs380 1/2 cup (40 g) oats, 3/4 cup (180 ml) milk, 2 dried figs (40 g) chopped, 1 tsp sesame seeds P 15 g · C 62 g · F 9 g	Tuna and white bean salad with pita525 1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, red onion, parsley, 1 tbsp (15 ml) olive oil, 1 pita (60 g) P 42 g · C 54 g · F 15 g	Shrimp with orzo and spinach445 6 oz (170 g) shrimp, 3/4 cup (120 g) orzo, 2 cups (60 g) spinach, garlic, 1 tbsp (15 ml) olive oil, lemon P 38 g · C 42 g · F 13 g	Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g String cheese80 1 stick (28 g) string cheese P 7 g · C 1 g · F 6 g	1585 kcal
Thursday	Greek yogurt bowl with honey and pistachios375 1 cup (226 g) yogurt, 1/2 cup (75 g) melon, 1 tbsp (10 g) pistachios, 1 tsp honey P 25 g · C 44 g · F 10 g	Greek salad with grilled chicken520 5 oz (142 g) chicken, romaine, tomato, cucumber, red onion, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil P 46 g · C 24 g · F 28 g	White bean and vegetable stew with bread450 2 cups (500 g) white bean stew with tomato, kale and garlic, 1 slice (28 g) whole-grain bread, 1 tsp olive oil P 22 g · C 62 g · F 12 g	Apple with almond butter130 1 apple (150 g), 1 tbsp (16 g) almond butter P 3 g · C 21 g · F 9 g Greek yogurt70 1/2 cup (120 g) yogurt P 11 g · C 4 g · F 0 g	1545 kcal
Friday	Eggs with tomato and feta on toast380 2 eggs, tomato, 1 oz (28 g) feta, 1 slice (28 g) whole-grain toast, 1 tsp olive oil P 24 g · C 28 g · F 20 g	Quinoa tabbouleh with chickpeas525 1 1/4 cups (213 g) quinoa, 1 cup (170 g) chickpeas, parsley, tomato, cucumber, 1 tbsp (15 ml) olive oil, lemon P 22 g · C 70 g · F 18 g	Baked cod with tomato, capers and potatoes445 6 oz (170 g) cod, 1 cup (150 g) roasted potatoes, tomato-caper sauce with 1 tbsp (15 ml) olive oil, green beans P 40 g · C 40 g · F 13 g	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Walnuts110 1 tbsp (8 g) walnuts with 1/2 cup (120 g) yogurt P 12 g · C 5 g · F 5 g	1520 kcal
Saturday	Yogurt parfait with granola and banana380 1 cup (226 g) Greek yogurt, 1/4 cup (30 g) granola, 1/2 banana (60 g), cinnamon P 26 g · C 50 g · F 8 g	Mediterranean grilled vegetable and hummus pita520 1 whole-wheat pita (60 g), 3 tbsp (45 g) hummus, grilled zucchini, eggplant, pepper, tomato, 1 oz (28 g) feta P 20 g · C 62 g · F 22 g	Baked salmon with lentils and greens450 5 oz (142 g) salmon, 3/4 cup (150 g) cooked lentils, 2 cups (150 g) sautéed spinach with garlic, 1 tsp olive oil P 40 g · C 34 g · F 17 g	Strawberries70 1 1/2 cups (225 g) strawberries P 1 g · C 18 g · F 0 g Greek yogurt with honey90 1/2 cup (120 g) yogurt, 1 tsp honey P 11 g · C 10 g · F 0 g	1510 kcal
Sunday	Savory oats with tomato, olives and feta375 1/2 cup (40 g) oats cooked in water, tomato, 6 olives (22 g), 1 oz (28 g) feta, 1 tsp olive oil P 14 g · C 44 g · F 17 g	Mediterranean tuna salad with beans and pita520 1 can (142 g) tuna, 2/3 cup (170 g) white beans, tomato, cucumber, red onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g) P 42 g · C 50 g · F 16 g	Chicken souvlaki with tzatziki and rice455 5 oz (142 g) chicken, 3/4 cup (135 g) brown rice, 2 tbsp (30 g) tzatziki, tomato, onion, 1 cup (150 g) roasted vegetables P 42 g · C 46 g · F 13 g	Orange70 1 medium orange (160 g) P 1 g · C 17 g · F 0 g Almonds85 12 almonds (14 g) P 3 g · C 3 g · F 7 g	1505 kcal

Monday

1530 kcal

Breakfast

Greek yogurt with honey, walnuts and berries375

1 cup (226 g) Greek yogurt, 1/2 cup (75 g) berries, 1 tbsp (8 g) walnuts, 1 tsp honey

P 26 g · C 42 g · F 10 g

Lunch

Mediterranean chickpea salad with feta525

1 1/2 cups (255 g) chickpeas, cucumber, tomato, red onion, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon, oregano

P 24 g · C 62 g · F 21 g

Dinner

Baked salmon with quinoa and roasted vegetables450

5 oz (142 g) salmon, 3/4 cup (130 g) quinoa, 1 1/2 cups (225 g) roasted zucchini and peppers, 1 tsp olive oil

P 36 g · C 38 g · F 18 g

Snacks

Apple75

1 small apple (150 g)

P 0 g · C 20 g · F 0 g

Olives and almonds105

8 olives (30 g), 6 almonds (8 g)

P 3 g · C 4 g · F 9 g

Tuesday

1490 kcal

Breakfast

Whole-grain toast with avocado and tomato375

1 slice (28 g) whole-grain toast, 1/2 avocado (50 g), tomato, olive oil, lemon

P 8 g · C 30 g · F 24 g

Lunch

Lentil soup with olive oil and side salad520

2 cups (480 g) lentil soup, side salad with 1 tsp olive oil and lemon, 1 small whole-grain roll (45 g)

P 26 g · C 74 g · F 12 g

Dinner

Grilled chicken with farro and greens455

5 oz (142 g) grilled chicken, 3/4 cup (130 g) cooked farro, 2 cups (150 g) sautéed greens with garlic and 1 tsp olive oil

P 44 g · C 40 g · F 14 g

Snacks

Orange70

1 medium orange (160 g)

P 1 g · C 17 g · F 0 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Wednesday

1585 kcal

Breakfast

Mediterranean overnight oats with figs380

1/2 cup (40 g) oats, 3/4 cup (180 ml) milk, 2 dried figs (40 g) chopped, 1 tsp sesame seeds

P 15 g · C 62 g · F 9 g

Lunch

Tuna and white bean salad with pita525

1 can (142 g) tuna, 1 cup (260 g) white beans, tomato, red onion, parsley, 1 tbsp (15 ml) olive oil, 1 pita (60 g)

P 42 g · C 54 g · F 15 g

Dinner

Shrimp with orzo and spinach445

6 oz (170 g) shrimp, 3/4 cup (120 g) orzo, 2 cups (60 g) spinach, garlic, 1 tbsp (15 ml) olive oil, lemon

P 38 g · C 42 g · F 13 g

Snacks

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

String cheese80

1 stick (28 g) string cheese

P 7 g · C 1 g · F 6 g

Thursday

1545 kcal

Breakfast

Greek yogurt bowl with honey and pistachios375

1 cup (226 g) yogurt, 1/2 cup (75 g) melon, 1 tbsp (10 g) pistachios, 1 tsp honey

P 25 g · C 44 g · F 10 g

Lunch

Greek salad with grilled chicken520

5 oz (142 g) chicken, romaine, tomato, cucumber, red onion, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 46 g · C 24 g · F 28 g

Dinner

White bean and vegetable stew with bread450

2 cups (500 g) white bean stew with tomato, kale and garlic, 1 slice (28 g) whole-grain bread, 1 tsp olive oil

P 22 g · C 62 g · F 12 g

Snacks

Apple with almond butter130

1 apple (150 g), 1 tbsp (16 g) almond butter

P 3 g · C 21 g · F 9 g

Greek yogurt70

1/2 cup (120 g) yogurt

P 11 g · C 4 g · F 0 g

Friday

1520 kcal

Breakfast

Eggs with tomato and feta on toast380

2 eggs, tomato, 1 oz (28 g) feta, 1 slice (28 g) whole-grain toast, 1 tsp olive oil

P 24 g · C 28 g · F 20 g

Lunch

Quinoa tabbouleh with chickpeas525

1 1/4 cups (213 g) quinoa, 1 cup (170 g) chickpeas, parsley, tomato, cucumber, 1 tbsp (15 ml) olive oil, lemon

P 22 g · C 70 g · F 18 g

Dinner

Baked cod with tomato, capers and potatoes445

6 oz (170 g) cod, 1 cup (150 g) roasted potatoes, tomato-caper sauce with 1 tbsp (15 ml) olive oil, green beans

P 40 g · C 40 g · F 13 g

Snacks

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Walnuts110

1 tbsp (8 g) walnuts with 1/2 cup (120 g) yogurt

P 12 g · C 5 g · F 5 g

Saturday

1510 kcal

Breakfast

Yogurt parfait with granola and banana380

1 cup (226 g) Greek yogurt, 1/4 cup (30 g) granola, 1/2 banana (60 g), cinnamon

P 26 g · C 50 g · F 8 g

Lunch

Mediterranean grilled vegetable and hummus pita520

1 whole-wheat pita (60 g), 3 tbsp (45 g) hummus, grilled zucchini, eggplant, pepper, tomato, 1 oz (28 g) feta

P 20 g · C 62 g · F 22 g

Dinner

Baked salmon with lentils and greens450

5 oz (142 g) salmon, 3/4 cup (150 g) cooked lentils, 2 cups (150 g) sautéed spinach with garlic, 1 tsp olive oil

P 40 g · C 34 g · F 17 g

Snacks

Strawberries70

1 1/2 cups (225 g) strawberries

P 1 g · C 18 g · F 0 g

Greek yogurt with honey90

1/2 cup (120 g) yogurt, 1 tsp honey

P 11 g · C 10 g · F 0 g

Sunday

1505 kcal

Breakfast

Savory oats with tomato, olives and feta375

1/2 cup (40 g) oats cooked in water, tomato, 6 olives (22 g), 1 oz (28 g) feta, 1 tsp olive oil

P 14 g · C 44 g · F 17 g

Lunch

Mediterranean tuna salad with beans and pita520

1 can (142 g) tuna, 2/3 cup (170 g) white beans, tomato, cucumber, red onion, 1 tbsp (15 ml) olive oil, 1 pita (60 g)

P 42 g · C 50 g · F 16 g

Dinner

Chicken souvlaki with tzatziki and rice455

5 oz (142 g) chicken, 3/4 cup (135 g) brown rice, 2 tbsp (30 g) tzatziki, tomato, onion, 1 cup (150 g) roasted vegetables

P 42 g · C 46 g · F 13 g

Snacks

Orange70

1 medium orange (160 g)

P 1 g · C 17 g · F 0 g

Almonds85

12 almonds (14 g)

P 3 g · C 3 g · F 7 g

What to buy this week

•Salmon fillets, cod and shrimp; chicken breast, 1.5 lb (680 g)
•Canned tuna, chickpeas, white beans, lentils
•Greek yogurt, 3 tubs; feta cheese (in brine), 8 oz (227 g)
•Quinoa, farro, orzo, brown rice, rolled oats, whole-grain bread and pitas
•Extra-virgin olive oil, olives, capers, tahini, hummus
•Vegetables: tomatoes, cucumbers, red onion, zucchini, eggplant, bell peppers, romaine, spinach, kale, potatoes, green beans, garlic, parsley
•Fruit: apples, oranges, grapes, berries, peaches, melon, bananas, dried figs
•Nuts and seeds: walnuts, almonds, pistachios, sesame seeds

Food swaps

Instead of	Try	Why
5 oz (142 g) salmon	5 oz (142 g) sardines, mackerel or 5 oz (142 g) chicken	All Mediterranean staples.
3/4 cup (130 g) quinoa or farro	3/4 cup (135 g) brown rice or 1 cup (170 g) whole-wheat couscous	Any whole grain works.
1 oz (28 g) feta	1 oz (28 g) goat cheese or 2 tbsp (20 g) grated parmesan	Watch portions — cheese is calorie-dense.
1 tbsp (15 ml) olive oil	1 tbsp (15 ml) olive oil still — just measure it	Olive oil is the point; portion control is the trick.

Frequently asked questions

Can you lose weight on a Mediterranean diet?

Yes. When calories are controlled — as they are in this 1,500-calorie week — a Mediterranean-style pattern supports weight loss while also being linked to better heart and metabolic health. The emphasis on vegetables, legumes, fish and olive oil makes it satisfying and easy to stick with.

How much olive oil should I use?

About 3 to 4 tablespoons (45 to 60 ml) across the day in this plan, which is roughly the amount used in Mediterranean studies. Always measure it: olive oil is healthy, but it still carries about 120 calories per tablespoon.

Is red meat allowed?

Yes, occasionally. Traditional Mediterranean eating includes small amounts of red meat a few times a month. If you want it in this week, swap one chicken dinner for 4 oz (113 g) lean beef or lamb and keep the vegetables and grains the same.

Related plans & recipes

Mediterranean 7-Day Meal Plan→1500 Calorie Meal Plan→7 Day Diet Plan for Weight Loss→Mediterranean Diet 101→High Protein Low Calorie Meals→Low Calorie Dinners→

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Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.