7-Day Mediterranean Diet Meal Plan: 1200 Calories

Embarking on a journey towards a healthier lifestyle can be both exciting and daunting. The Mediterranean diet, renowned for its balance and wholesomeness, offers a path that is not only nutritious but also rich in flavors and variety. This 7-day meal plan, tailored to fit a 1200-calorie daily intake, is designed to provide a glimpse into the heart-healthy eating habits of the Mediterranean lifestyle. It’s important to note that before starting any new diet plan, consulting with a healthcare provider is advisable, especially for those with specific dietary needs or health concerns.

Day 1: Fresh Start

  • Breakfast (300 calories): Begin your day with a Greek yogurt parfait. Layer Greek yogurt with a drizzle of honey, fresh berries, and a sprinkle of granola. This combination offers a perfect balance of protein, healthy fats, and carbohydrates.
  • Lunch (300 calories): Enjoy a vibrant salad made with mixed greens, cherry tomatoes, cucumber, a handful of olives, feta cheese, and a light vinaigrette. This salad is not only refreshing but also packed with nutrients.
  • Dinner (400 calories): For dinner, prepare a simple grilled chicken breast, seasoned with herbs. Accompany it with a side of quinoa and steamed vegetables like broccoli or asparagus. This meal is fulfilling and rich in protein and fiber.
  • Snack (200 calories): A small handful of almonds and a piece of fruit make for a perfect snack, providing essential nutrients and keeping hunger at bay.

Day 2: Flavorful Fusion

  • Breakfast (300 calories): Start with a whole-grain toast topped with avocado and a poached egg. This meal is a great source of healthy fats and protein.
  • Lunch (300 calories): Prepare a lentil soup with a variety of vegetables. Lentils are a great source of plant-based protein and fiber, making this a hearty and satisfying option.
  • Dinner (400 calories): Enjoy a piece of baked salmon seasoned with lemon and dill, served with a side of roasted sweet potatoes and green beans. This meal is rich in omega-3 fatty acids and antioxidants.
  • Snack (200 calories): Opt for a small bowl of mixed berries and a few slices of cheese for a balanced snack.

Day 3: Plant-Powered

  • Breakfast (300 calories): A smoothie made with spinach, banana, almond milk, and a scoop of protein powder offers a quick, nutrient-packed start to your day.
  • Lunch (300 calories): A quinoa and black bean bowl, topped with avocado, salsa, and a squeeze of lime, provides a delicious and filling plant-based option.
  • Dinner (400 calories): Try a vegetable stir-fry with tofu, using a variety of colorful vegetables and a light soy sauce for flavor. Serve this over a small portion of brown rice.
  • Snack (200 calories): Hummus with carrot and cucumber sticks is a great snack for a crunch and protein boost.

Day 4: Seafood Special

  • Breakfast (300 calories): A small bowl of oatmeal topped with nuts and a bit of maple syrup provides a warm, fiber-rich start to the day.
  • Lunch (300 calories): A tuna salad made with light mayo, served on a bed of greens, offers a lean protein-packed lunch.
  • Dinner (400 calories): Grilled shrimp skewers with a medley of bell peppers and zucchini, served with a small portion of couscous, make for a light yet satisfying dinner.
  • Snack (200 calories): Greek yogurt with a sprinkle of cinnamon and a few walnuts is a tasty and nutritious snack.

Day 5: Mediterranean Classics

  • Breakfast (300 calories): A frittata made with eggs, spinach, tomatoes, and a bit of cheese is a flavorful and protein-rich start to your day.
  • Lunch (300 calories): A classic Greek salad with lettuce, tomatoes, cucumber, olives, feta, and a light dressing is both refreshing and filling.
  • Dinner (400 calories): Prepare a small portion of pasta with a tomato-based sauce, adding grilled vegetables and a sprinkle of Parmesan cheese for a classic Mediterranean dish.
  • Snack (200 calories): A piece of fruit and a small handful of nuts provide a balanced and easy snack.

Day 6: Simple and Satisfying

  • Breakfast (300 calories): A slice of whole-grain bread with almond butter and a banana offers a satisfying and energy-boosting start.
  • Lunch (300 calories): A chickpea salad with tomatoes, cucumber, onion, and a lemon-olive oil dressing is both nutritious and filling.
  • Dinner (400 calories): Roasted chicken thighs with a side of Mediterranean-style roasted vegetables like bell peppers, zucchini, and eggplant.
  • Snack (200 calories): A small bowl of cottage cheese with pineapple chunks is a refreshing and protein-rich snack.

Day 7: Delightful Variety

  • Breakfast (300 calories): A bowl of mixed fruit with a dollop of Greek yogurt and a sprinkle of chia seeds starts your day with a burst of vitamins and minerals.
  • Lunch (300 calories): A whole-grain wrap filled with grilled vegetables and hummus is both delicious and heart-healthy.
  • Dinner (400 calories): End your week with a small portion of grilled lamb, a staple in Mediterranean cuisine, accompanied by a side of tabbouleh salad.
  • Snack (200 calories): Dark chocolate (in moderation) and a few strawberries for a sweet and antioxidant-rich treat.


This 7-day Mediterranean diet meal plan at 1200 calories per day is a guide to help you experience the diverse and nutritious eating habits of the Mediterranean lifestyle. Each day offers a balance of protein, healthy fats, and carbohydrates, ensuring that you get a wide range of nutrients while enjoying delicious meals. Remember, the key to a successful diet is not just in the calorie count but in the quality and variety of the foods you consume. Enjoy the journey towards a healthier you!