Mediterranean1,500 calories7 days

Mediterranean 7-Day Meal Plan (1,500 Calories)

For people who want the Mediterranean eating pattern in a structured weight-loss week at about 1,500 calories a day.

This is our Mediterranean week in full: seven days of fish, legumes, whole grains, vegetables, fruit, yogurt and plenty of olive oil, arranged at about 1,500 calories. Breakfasts run near 375 calories, lunches near 525, dinners near 450 and snacks about 150.

Mediterranean eating is not a strict diet — it is a pattern. The rules are simple: build meals around plants, use olive oil as the main fat, eat fish several times a week, and keep red meat occasional. Here it is portioned so the pattern also produces steady weight loss.

Portion guide

Portions are sized for 1,500 calories. To move up to 1,800, add 1 oz (28 g) of fish or 1/2 cup (90 g) of legumes or grains per main meal. To move down toward 1,300, cut back to 1 tsp (5 ml) of olive oil per meal and trim grains by 1/3 cup (60 g).

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, figs and pistachios375 1 cup (226 g) Greek yogurt, 2 dried figs (40 g), 1 tbsp (10 g) pistachios, 1 tsp honey P 24 g · C 48 g · F 10 g	Mediterranean farro salad with feta525 3/4 cup (130 g) cooked farro, 1 cup (150 g) chickpeas, tomato, cucumber, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon P 20 g · C 66 g · F 20 g	Baked sea bass with lemon potatoes450 5 oz (142 g) sea bass, 1 cup (150 g) lemon-roasted potatoes, 1 1/2 cups (150 g) green beans, 1 tsp olive oil P 38 g · C 42 g · F 14 g	Orange70 1 medium orange (160 g) P 1 g · C 17 g · F 0 g Olives and almonds105 8 olives (30 g), 6 almonds (8 g) P 3 g · C 4 g · F 9 g	1525 kcal
Tuesday	Tomato and feta toast375 1 slice (40 g) whole-grain bread, 1/2 cup (90 g) crushed tomato, 1 oz (28 g) feta, 1 tsp olive oil, oregano P 16 g · C 38 g · F 18 g	White bean and tuna 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 52 g · F 16 g	Chicken souvlaki with tzatziki and rice450 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 44 g · F 14 g	Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g Greek yogurt70 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g	1575 kcal
Wednesday	Overnight oats with figs and sesame380 1/2 cup (40 g) oats, 3/4 cup (180 ml) milk, 2 dried figs (40 g), 1 tsp sesame seeds P 15 g · C 62 g · F 9 g	Greek salad with grilled shrimp525 6 oz (170 g) shrimp, romaine, tomato, cucumber, red onion, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil P 40 g · C 26 g · F 28 g	Lentil and vegetable stew with bread450 2 cups (500 g) lentil stew with tomato, carrot and greens, 1 slice (28 g) whole-grain bread, 1 tsp olive oil P 22 g · C 64 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) Greek yogurt P 11 g · C 4 g · F 0 g	1555 kcal
Thursday	Greek yogurt with walnuts and honey375 1 cup (226 g) Greek yogurt, 1 tbsp (8 g) walnuts, 1 tsp honey, cinnamon P 26 g · C 42 g · F 10 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 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	Peach60 1 medium peach (150 g) P 1 g · C 15 g · F 0 g Olives and almonds105 8 olives (30 g), 6 almonds (8 g) P 3 g · C 4 g · F 9 g	1515 kcal
Friday	Eggs with tomato and feta380 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	Mediterranean chickpea salad525 1 1/2 cups (255 g) chickpeas, cucumber, tomato, red onion, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, oregano P 24 g · C 62 g · F 21 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	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
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	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	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	Orange70 1 medium orange (160 g) P 1 g · C 17 g · F 0 g Walnuts with yogurt110 1 tbsp (8 g) walnuts, 1/2 cup (120 g) yogurt P 12 g · C 5 g · F 5 g	1525 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	Grilled chicken salad with feta and olives525 5 oz (142 g) chicken, romaine, tomato, cucumber, 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 kale stew with bread450 2 cups (500 g) white bean and kale stew, 1 slice (28 g) whole-grain bread, 1 tsp olive oil P 22 g · C 62 g · F 12 g	Grapes155 1 1/2 cups (225 g) grapes P 2 g · C 39 g · F 0 g Greek yogurt70 1/2 cup (120 g) Greek yogurt P 11 g · C 4 g · F 0 g	1575 kcal

Monday

1525 kcal

Breakfast

Greek yogurt with honey, figs and pistachios375

1 cup (226 g) Greek yogurt, 2 dried figs (40 g), 1 tbsp (10 g) pistachios, 1 tsp honey

P 24 g · C 48 g · F 10 g

Lunch

Mediterranean farro salad with feta525

3/4 cup (130 g) cooked farro, 1 cup (150 g) chickpeas, tomato, cucumber, 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil, lemon

P 20 g · C 66 g · F 20 g

Dinner

Baked sea bass with lemon potatoes450

5 oz (142 g) sea bass, 1 cup (150 g) lemon-roasted potatoes, 1 1/2 cups (150 g) green beans, 1 tsp olive oil

P 38 g · C 42 g · F 14 g

Snacks

Orange70

1 medium orange (160 g)

P 1 g · C 17 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

1575 kcal

Breakfast

Tomato and feta toast375

1 slice (40 g) whole-grain bread, 1/2 cup (90 g) crushed tomato, 1 oz (28 g) feta, 1 tsp olive oil, oregano

P 16 g · C 38 g · F 18 g

Lunch

White bean and tuna 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 52 g · F 16 g

Dinner

Chicken souvlaki with tzatziki and rice450

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 44 g · F 14 g

Snacks

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

Wednesday

1555 kcal

Breakfast

Overnight oats with figs and sesame380

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

P 15 g · C 62 g · F 9 g

Lunch

Greek salad with grilled shrimp525

6 oz (170 g) shrimp, romaine, tomato, cucumber, red onion, 8 olives (30 g), 1 oz (28 g) feta, 1 tbsp (15 ml) olive oil

P 40 g · C 26 g · F 28 g

Dinner

Lentil and vegetable stew with bread450

2 cups (500 g) lentil stew with tomato, carrot and greens, 1 slice (28 g) whole-grain bread, 1 tsp olive oil

P 22 g · C 64 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) Greek yogurt

P 11 g · C 4 g · F 0 g

Thursday

1515 kcal

Breakfast

Greek yogurt with walnuts and honey375

1 cup (226 g) Greek yogurt, 1 tbsp (8 g) walnuts, 1 tsp honey, cinnamon

P 26 g · C 42 g · F 10 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 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

Peach60

1 medium peach (150 g)

P 1 g · C 15 g · F 0 g

Olives and almonds105

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

P 3 g · C 4 g · F 9 g

Friday

1510 kcal

Breakfast

Eggs with tomato and feta380

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

Mediterranean chickpea salad525

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

P 24 g · C 62 g · F 21 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

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

Saturday

1525 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

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

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

Orange70

1 medium orange (160 g)

P 1 g · C 17 g · F 0 g

Walnuts with yogurt110

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

P 12 g · C 5 g · F 5 g

Sunday

1575 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

Grilled chicken salad with feta and olives525

5 oz (142 g) chicken, romaine, tomato, cucumber, 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 kale stew with bread450

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

P 22 g · C 62 g · F 12 g

Snacks

Grapes155

1 1/2 cups (225 g) grapes

P 2 g · C 39 g · F 0 g

Greek yogurt70

1/2 cup (120 g) Greek yogurt

P 11 g · C 4 g · F 0 g

What to buy this week

•Sea bass, cod, salmon and shrimp; chicken breast, 1.5 lb (680 g)
•Canned tuna, chickpeas, white beans, lentils, farro, orzo, quinoa, brown rice
•Greek yogurt, 3 tubs; feta cheese, 8 oz (227 g)
•Extra-virgin olive oil, olives, capers, tahini, hummus, tzatziki, dried figs
•Whole-grain bread and pitas, rolled oats, granola, milk
•Vegetables: tomatoes, cucumbers, red onion, romaine, spinach, kale, zucchini, eggplant, bell peppers, carrots, green beans, potatoes, garlic, parsley
•Fruit and nuts: oranges, grapes, strawberries, apples, peaches, bananas; walnuts, almonds, pistachios, sesame seeds

Food swaps

Instead of	Try	Why
5 oz (142 g) sea bass	5 oz (142 g) cod, sardines or mackerel	Any Mediterranean fish works.
3/4 cup (130 g) farro	3/4 cup (130 g) quinoa or 3/4 cup (120 g) orzo	Whole grains are interchangeable.
1 tbsp (15 ml) olive oil	1 tbsp (15 ml) olive oil — measured, not poured	Measurement is the difference between 120 and 250 calories.
1 oz (28 g) feta	1 oz (28 g) goat cheese or 1 tbsp (5 g) parmesan	Watch the portion.

Frequently asked questions

Can I lose weight on a Mediterranean meal plan?

Yes, when portions are controlled — as in this 1,500 calorie week. The pattern is high in fiber, unsaturated fat and protein, which tends to be satisfying, and it is associated with good heart and metabolic health.

How much olive oil is allowed?

About 3 to 4 tablespoons (45 to 60 ml) a day in this plan, which matches the amounts used in Mediterranean research. Measure it — olive oil is healthy but calorie-dense at roughly 120 calories per tablespoon.

Is this plan vegetarian friendly?

Partly. It includes fish and a small amount of chicken. For a fully vegetarian week, use our 1,200 calorie vegetarian plan and swap in Mediterranean staples like farro, feta, olives and legumes.

Related plans & recipes

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

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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.