30-Day Mediterranean Diet Meal Plan: 1,200 Calories (2024)

The Mediterranean diet is more of a healthy-eating lifestyle than a restrictive diet. It emphasizes a wide variety of fruits and vegetables as well as regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains like white bread.

The Mediterranean diet also recognizes the often undervalued health benefit of eating more mindfully. Although our schedules can often be busy, taking time to cook a meal at home and sit down to enjoy it rather than eating on the move or in front of the television can have hidden benefits. When we eat without distractions and make the meal more of an event, we tend to be more in tune with our hunger cues and how the food tastes and take in fewer calories than when we eat while distracted, according to a 2020 study in the American Journal of Clinical Nutrition.

In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week.

Week 1

How to Meal Prep for Your Week of Meals

1. Mix up the Basil Vinaigrette and transfer it to a meal-prep container (like a Mason jar) and refrigerate to have throughout the week. (To buy: amazon.com, $15 for 4)
2. Cook the Muffin-Tin Quiches with Smoked Cheddar & Potato to have for breakfast on Days 2, 3 and 4. Individually wrap 3 servings in plastic and freeze them in an airtight bag to have for breakfast in later weeks. (To buy: amazon.com, $10 for 1 large). Take the individual servings to go in a smaller bag. (To buy: amazon.com, $12 for 1 medium)
3. Meal prep the Instant Pot White Chicken Chili Freezer Pack to have for lunch on Days 2, 3, 4 and 5. Freeze in this large container, which fits perfectly in a 6-quart Instant Pot. (To buy: amazon.com, $35 for 2). Once it's cooked, freeze 4 separate servings of the prepared chili in leakproof containers to have for lunch in later weeks. (To buy: amazon.com, $11 for 1)

Day 1

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (48 calories)

• 3/4 cup raspberries

Lunch (375 calories)

• 1 serving

P.M. Snack (46 calories)

• 3/4 cup blackberries

Dinner (442 calories)

• 1 serving Dijon Salmon with Green Bean Pilaf (442 calories)

Daily Totals: 1,209 calories, 73 g protein, 123 g carbohydrates, 31 g fiber, 53 g fat, 1,412 mg sodium.

Day 2

Breakfast (238 calories)

• 1 serving

A.M. Snack (48 calories)

• 3/4 cup raspberries

Lunch (346 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 2 celery stalks
• 3 Tbsp. hummus

P.M. Snack (61 calories)

• 2 plums

Dinner (514 calories)

• 1 serving

Daily Totals: 1,206 calories, 75 g protein, 126 g carbohydrates, 32 g fiber, 50 g fat, 1,996 mg sodium.

Day 3

Breakfast (238 calories)

• 1 serving

A.M. Snack (68 calories)

• 1 peach

Lunch (346 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 2 celery stalks
• 3 Tbsp. hummus

P.M. Snack (125 calories)

• 3/4 cup blackberries
• 6 walnut halves

Dinner (442 calories)

• 1 serving
• 2 cups mixed greens
• 1 Tbsp. Basil Vinaigrette

Daily Totals: 1,219 calories, 78 g protein, 118 g carbohydrates, 32 g fiber, 54 g fat, 2,205 mg sodium.

Day 4

Breakfast (238 calories)

• 1 serving

A.M. Snack (61 calories)

• 2 plums

Lunch (346 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 2 celery stalks
• 3 Tbsp. hummus

P.M. Snack (68 calories)

• 1 large peach

Dinner (500 calories)

• 1 serving Meal-Prep Falafel Bowls with Tahini Sauce

Daily Totals: 1,213 calories, 59 g protein, 143 g carbohydrates, 31 g fiber, 51 g fat, 2,134 mg sodium.

Day 5

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (61 calories)

• 2 plums

Lunch (346 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 2 celery stalks
• 3 Tbsp. hummus

P.M. Snack (63 calories)

• 3/4 cup blueberries

Dinner (416 calories)

• 1 serving Vegetarian Spaghetti Squash Lasagna
• 2 cups mixed greens
• 1 Tbsp. Basil Vinaigrette

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow

Daily Totals: 1,183 calories, 62 g protein, 170 g carbohydrates, 38 g fiber, 37 g fat, 1,901 mg sodium.

Day 6

Breakfast (291 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (48 calories)

• 3/4 cup raspberries

Lunch (375 calories)

• 1 serving

P.M. Snack (46 calories)

• 3/4 cup blackberries

Dinner (443 calories)

• 1 serving Hasselback Caprese Chicken
• 1 1/2 cups Roasted Fresh Green Beans

Daily Totals: 1,203 calories, 77 g protein, 116 g carbohydrates, 34 g fiber, 55 g fat, 1,458 mg sodium.

Day 7

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (61 calories)

• 2 plums

Lunch (375 calories)

• 1 serving

P.M. Snack (16 calories)

• 1 cup sliced cucumbers with a squeeze of lemon juice and salt and pepper to taste

Dinner (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Daily Totals: 1,221 calories, 61 g protein, 184 g carbohydrates, 40 g fiber, 34 g fat, 1,587 mg sodium.

Week 2

How to Meal Prep for Your Week of Meals:

1. Prepare the Sheet-Pan Roasted Root Vegetables to use throughout the week. Store in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1)
2. Cook the Basic Quinoa to use throughout the week. Expand the recipe so it makes 6 cups by using 1 1/2 cups quinoa and 3 cups water or broth. Store in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1)
3. Make the Herb Vinaigrette.
4. Meal prep the Slow-Cooker Pasta e fa*gioli Soup Freezer Pack and store it in a large freezer bag to have for dinner on Day 11. (To buy: amazon.com, $10 for 1 large) Remember to transfer the freezer pack to the fridge on the night of Day 10 to defrost overnight.
5. Pull out 1 serving of the from the freezer to have for breakfast on Day 8. To reheat, remove the plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 8

Breakfast (238 calories)

• 1 serving

A.M. Snack (16 calories)

• 1 cup sliced cucumber with a squeeze of lemon juice and salt and pepper to taste

Lunch (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

P.M. Snack (30 calories)

• 1 plum

Dinner (453 calories)

• 1 serving

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow

Daily Totals: 1,209 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 45 g fat, 1,622 mg sodium.

Day 9

Breakfast (291 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (351 calories)

• 1 serving

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber with a pinch of salt and pepper

Dinner (543 calories)

• 1 serving

Daily Totals: 1,225 calories, 59 g protein, 143 g carbohydrates, 27 g fiber, 51 g fat, 1,130 mg sodium.

Day 10

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (351 calories)

• 1 serving

P.M. Snack (84 calories)

• 5 oz. nonfat plain Greek yogurt

Dinner (479 calories)

• 1 serving

Meal-Prep Tip: Thaw the Slow-Cooker Pasta e fa*gioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner.

Daily Totals: 1,227 calories, 50 g protein, 127 g carbohydrates, 30 g fiber, 59 g fat, 1,390 mg sodium.

Day 11

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (68 calories)

• 1 large peach

Lunch (351 calories)

• 1 serving

P.M. Snack (30 calories)

• 1 plum

Dinner (457 calories)

• 1 serving Slow-Cooker Pasta e fa*gioli Soup Freezer Pack

Daily Totals: 1,193 calories, 59 g protein, 158 g carbohydrates, 33 g fiber, 44 g fat, 1,116 mg sodium.

Day 12

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (351 calories)

• 1 serving

P.M. Snack (181 calories)

• 1 cup nonfat plain Greek yogurt
• 1 Tbsp. chopped walnuts

Dinner (364 calories)

• 1 serving No-Noodle Eggplant Lasagna
• 2 cups mixed greens
• 1 Tbsp. Herb Vinaigrette

Meal-Prep Tip: Reserve 1 serving of the No-Noodle Eggplant Lasagna to have for lunch tomorrow.

Daily Totals: 1,206 calories, 74 g protein, 103 g carbohydrates, 31 g fiber, 58 g fat, 1,272 mg sodium.

Day 13

Meal-Prep Tip: Start cooking the in the morning so it's ready in time for dinner.

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (68 calories)

• 1 large peach

Lunch (301 calories)

• 1 serving No-Noodle Eggplant Lasagna

P.M. Snack (106 calories)

• 1 cup sliced red bell pepper
• 3 Tbsp. hummus

Dinner (446 calories)

• 1 serving

Meal-Prep Tip: Reserve 2 servings of the to have for lunch on Days 14 and 15.

Daily Totals: 1,209 calories, 77 g protein, 143 g carbohydrates, 38 g fiber, 40 g fat, 1,431 mg sodium.

Day 14

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (31 calories)

• 1/2 cup raspberries

Lunch (446 calories)

• 1 serving

P.M. Snack (8 calories)

• 1/2 cup sliced cucumber with a pinch of salt and pepper

Dinner (487 calories)

• 1 serving

Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal so it's ready for breakfast tomorrow.

Daily Totals: 1,224 calories, 69 g protein, 130 g carbohydrates, 30 g fiber, 51 g fat, 1,846 mg sodium.

Week 3

How to Meal Prep for Your Week of Meals

1. Meal prep the Vegan Superfood Grain Bowls to have for lunch on Days 16, 17, 18 and 19. Store in an airtight meal-prep container to keep fresh for the week. (To buy: amazon.com, $30 for a 5 pack)
2. Make the Parsley-Lemon Vinaigrette to have throughout the week.
3. Pull out 2 servings of the Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Days 17 and 19. To reheat, remove the plastic, wrap it in a paper towel and microwave on High for 30 to 60 seconds.

Day 15

Breakfast (291 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oatmeal

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (446 calories)

• 1 serving Slo

P.M. Snack (30 calories)

• 1 plum

Dinner (394 calories)

• 1 serving Summer Shrimp Salad
• 2 cups mixed greens
• 1 Tbsp. Parsley-Lemon Vinaigrette

Daily Totals: 1,224 calories, 77 g protein, 127 g carbohydrates, 31 g fiber, 49 g fat, 1,420 mg sodium.

Day 16

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (8 calories)

• 1/2 cup sliced cucumbers with a pinch of salt and pepper

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (14 calories)

• 1/2 cup sliced red bell pepper

Dinner (528 calories)

• 1 serving

Daily Totals: 1,219 calories, 70 g protein, 141 g carbohydrates, 36 g fiber, 49 g fat, 983 mg sodium.

Day 17

Breakfast (238 calories)

• 1 serving

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (31 calories)

• 1/2 cup blackberries

Dinner (538 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Easy Brown Rice Pilaf with Spring Vegetables

Daily Totals: 1,219 calories, 65 g protein, 120 g carbohydrates, 30 g fiber, 56 g fat, 1,273 mg sodium.

Day 18

Breakfast (274 calories)

• 2 servings Berry-Mint Kefir Smoothies

A.M. Snack (30 calories)

• 1 plum

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (66 calories)

• 1/2 cup nonfat plain Greek yogurt

Dinner (460 calories)

• 1 serving
• 2 cups mixed greens
• 1 Tbsp. Parsley-Lemon Vinaigrette

Daily Totals: 1,211 calories, 59 g protein, 155 g carbohydrates, 34 g fiber, 45 g fat, 910 mg sodium.

Day 19

Breakfast (238 calories)

• 1 serving

A.M. Snack (30 calories)

• 1 plum

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (105 calories)

• 5 oz. nonfat plain Greek yogurt
• 1/4 cup blueberries

Dinner (472 calories)

• 1 serving Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
• 2 cups mixed greens
• 1 Tbsp. Parsley-Lemon Vinaigrette

Daily Totals: 1,226 calories, 63 g protein, 130 g carbohydrates, 34 g fiber, 56 g fat, 1,619 mg sodium.

Day 20

Breakfast (274 calories)

• 2 servings Berry-Mint Kefir Smoothies

A.M. Snack (42 calories)

• 2/3 cup raspberries

Lunch (430 calories)

• 1 serving

P.M. Snack (41 calories)

• 2/3 cup blackberries

Dinner (415 calories)

• 1 serving

Daily Totals: 1,202 calories, 72 g protein, 142 g carbohydrates, 34 g fiber, 42 g fat, 1,192 mg sodium.

Day 21

Breakfast (274 calories)

• 2 servings Berry-Mint Kefir Smoothies

A.M. Snack (32 calories)

• 1/2 cup raspberries

Lunch (430 calories)

• 1 serving

P.M. Snack (31 calories)

• 1/2 cup blackberries

Dinner (443 calories)

• 1 serving
• 2 cups mixed greens
• 1 Tbsp. Parsley-Lemon Vinaigrette

Meal-Prep Tip: Reserve 1 serving of the to have for lunch tomorrow.

Daily Totals: 1,210 calories, 72 g protein, 145 g carbohydrates, 30 g fiber, 40 g fat, 1,241 mg sodium.

Week 4

How to Meal Prep for Your Week of Meals

1. Make the and refrigerate them in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1)
2. Cook the Lemon-Roasted Mixed Vegetables and refrigerate them in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1)
3. Make the Slow-Cooker Pasta e fa*gioli Soup Freezer Pack to have for dinner on Day 23.

Day 22

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (354 calories)

• 1 salmon fillet (left over from )
• 1 cup
• 1/3 cup Lemon-Roasted Mixed Vegetables

P.M. Snack (68 calories)

• 1 large peach

Dinner (405 calories)

• 1 serving
• 1/4 of an avocado

Meal-Prep Tip: Thaw the Slow-Cooker Pasta e fa*gioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner.

Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium.

Day 23

Meal-Prep Tip: Start cooking the Slow-Cooker Pasta e fa*gioli Soup Freezer Pack in the morning so it's ready in time for dinner.

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (30 calories)

• 1 plum

Lunch (399 calories)

• 1 serving Piled-High Vegetable Pitas

P.M. Snack (29 calories)

• 1 cup sliced red bell pepper

Dinner (457 calories)

• 1 serving Slow-Cooker Pasta e fa*gioli Soup Freezer Pack

Daily Totals: 1,202 calories, 63 g protein, 160 g carbohydrates, 36 g fiber, 40 g fat, 1,461 mg sodium.

Day 24

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (42 calories)

• 2/3 cup raspberries

Lunch (399 calories)

• 1 serving Piled-High Vegetable Pitas

P.M. Snack (30 calories)

• 1 plum

Dinner (481 calories)

• 1 serving

Meal-Prep Tip: Prepare the Blueberry Almond Chia Pudding to have for breakfast tomorrow.

Daily Totals: 1,202 calories, 50 g protein, 131 g carbohydrates, 33 g fiber, 57 g fat, 1,403 mg sodium.

Day 25

Breakfast (229 calories)

• 1 serving Blueberry Almond Chia Pudding

A.M. Snack (153 calories)

• 5 oz. nonfat plain Greek yogurt
• 1/4 cup blueberries
• 1 Tbsp. chopped walnuts

Lunch (399 calories)

• 1 serving Piled-High Vegetable Pitas

P.M. Snack (68 calories)

• 1 large peach

Dinner (364 calories)

• 1 serving Herby Cod with Roasted Tomatoes
• 3/4 cup Quinoa Avocado Salad

Daily Totals: 1,213 calories, 65 g protein, 140 g carbohydrates, 35 g fiber, 49 g fat, 1,450 mg sodium.

Day 26

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (399 calories)

• 1 serving Piled-High Vegetable Pitas

P.M. Snack (104 calories)

• 5 oz. nonfat plain Greek yogurt
• 1/3 cup blackberries

Dinner: 1 serving Caprese Stuffed Portobello Mushrooms with 3/4 cup Quinoa Avocado Salad (393 calories)

Meal-Prep Tip: Transfer 4 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 27, 28, 29 and 30.

Daily Totals: 1,210 calories, 54 g protein, 124 g carbohydrates, 37 g fiber, 60 g fat, 1,559 mg sodium.

Day 27

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (68 calories)

• 1 large peach

Lunch (298 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 1/2 cup blueberries

P.M. Snack (47 calories)

• 3/4 cup sliced red bell pepper
• 1 Tbsp. hummus

Dinner (513 calories)

• 1 serving Stuffed Eggplant
• 1 serving Traditional Greek Salad

Daily Totals: 1,214 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 49 g fat, 1,739 mg sodium.

Day 28

Breakfast (274 calories)

• 2 servings Berry-Mint Kefir Smoothies

A.M. Snack (14 calories)

• 1/2 cup sliced red bell pepper

Lunch (298 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 1/2 cup blueberries

P.M. Snack (8 calories)

• 1/2 cup sliced cucumbers with a pinch of salt and pepper

Dinner (630 calories)

• 1 serving Chickpea Pasta with Lemony-Parsley Pesto

Daily Totals: 1,224 calories, 53 g protein, 154 g carbohydrates, 33 g fiber, 50 g fat, 1,491 mg sodium.

Week 5

How to Meal Prep for Your Week of Meals

1. Prepare 1 serving Blueberry Almond Chia Pudding and store it in a leakproof container to have for breakfast on Day 30. (To buy: amazon.com, $11 for 1)
2. If you haven't already, transfer 2 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 29 and 30.

Day 29

Breakfast (250 calories)

• 1 serving Everything Bagel Avocado Toast
• 1 hard-boiled egg

A.M. Snack (108 calories)

• 2/3 cup fresh raspberries
• 5 walnut halves

Lunch (298 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 1/2 cup blueberries

P.M. Snack (132 calories)

• 2/3 cup blackberries
• 7 walnut halves

Dinner (422 calories)

• 1 serving

Daily Totals: 1,210 calories, 74 g protein, 119 g carbohydrates, 35 g fiber, 53 g fat, 1,613 mg sodium.

Day 30

Meal-Prep Tip: Start cooking the in the morning so it's ready in time for dinner.

Breakfast (229 calories)

• 1 serving Blueberry Almond Chia Pudding

A.M. Snack (68 calories)

• 1 large peach

Lunch (298 calories)

• 1 serving Instant Pot White Chicken Chili Freezer Pack
• 1/2 cup blueberries

P.M. Snack (157 calories)

• 12 walnut halves

Dinner (450 calories)

• 1 serving
• 1 serving

Daily Totals: 1,201 calories, 66 g protein, 138 g carbohydrates, 38 g fiber, 49 g fat, 1,537 mg sodium.