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

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

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The Mediterranean diet continues to prove itself as one of the healthiest ways to eat. In 2019, it was voted the best diet for the second year in a row by U.S News & World Report. 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 regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains, like white bread.

30-Day Mediterranean Meal Plan

30-Day Mediterranean Meal Plan

Plus, it 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 take in fewer calories than when we eat while distracted.

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

Week 1

Week 1

How to Meal Prep for Your Week of Meals:

  1. Mix up the Basil Vinaigrette and transfer to a meal-prep container (like a mason jar) and refrigerate to have throughout the week. (To buy: amazon.com, $13 for 4—you can use these in different ways throughout the month)
  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 in an air-tight bag to have for breakfast in later weeks. (To buy: amazon.com, $20 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, $12 for 1). Once it’s cooked, freeze 4 separate servings of the prepared chili in leak-proof containers to have for lunch in later weeks. (To buy: amazon.com, $9 for 1)

Day 1

Dijon Salmon with Green Bean Pilaf

Dijon Salmon with Green Bean Pilaf

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

P.M. Snack: 3/4 cup blackberries (46 calories)

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

Day 2

Chicken & Vegetable Penne with Parsley-Walnut Pesto

Chicken & Vegetable Penne with Parsley-Walnut Pesto

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

P.M. Snack: 2 plums (61 calories)

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

Day 3

Greek Turkey Burgers with Spinach, Feta & Tzatziki

Greek Turkey Burgers with Spinach, Feta & Tzatziki

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

P.M. Snack: 3/4 cup blackberries and 6 walnut halves (125 calories)

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

Day 4

Mediterranean Lunches

Mediterranean Lunches

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 1 large peach (68 calories)

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

Day 5

Vegetarian Spaghetti Squash Lasagna

Vegetarian Spaghetti Squash Lasagna

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 3/4 cup blueberries (63 calories)

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

Day 6

Hasselback Caprese Chicken

Hasselback Caprese Chicken

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

P.M. Snack: 3/4 cup blackberries (46 calories)

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

Day 7

Berry-Kefir Smoothie

Berry-Kefir Smoothie

A.M. Snack: 2 plums (61 calories)

P.M. Snack: 1 cup sliced cucumbers with squeeze of lemon juice and salt & pepper to taste (16 calories)

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

Week 2

Week 2

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 air-tight container to keep fresh. (To buy: amazon.com, $15 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 air-tight container to keep fresh. (To buy: amazon.com, $15 for 1)
  3. Make the Herb Vinaigrette. (Use the mason jar from week 1 to store the vinaigrette: To buy: amazon.com, $13 for 4.)
  4. Meal prep the Slow-Cooker Pasta e Fagioli Soup Freezer Pack and store in a large freezer bag to have for dinner on Day 11. (To buy: amazon.com, $20 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 Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Day 8. To reheat, remove plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 8

Roasted Root Veggies and Greens over Spiced Lentils

Roasted Root Veggies and Greens over Spiced Lentils

A.M. Snack: 1 cup sliced cucumber with a squeeze of lemon juice and salt & pepper to taste (16 calories)

P.M. Snack: 1 plum (30 calories)

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

Day 9

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup sliced cucumber with a pinch of salt & pepper (8 calories)

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

Day 10

Mediterranean Chickpea Quinoa Bowl

Mediterranean Chickpea Quinoa Bowl

A.M. Snack: 1 cup raspberries (64 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt (84 calories)

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

Day 11

Slow-Cooker Pasta e Fagioli Soup

Slow-Cooker Pasta e Fagioli Soup

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 1 plum (30 calories)

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

Day 12

No-Noodle Eggplant Lasagna

No-Noodle Eggplant Lasagna

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 cup nonfat plain Greek yogurt with 1 Tbsp. chopped walnuts (181 calories)

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

Day 13

Slow-Cooker Mediterranean Chicken & Chickpea Soup

Slow-Cooker Mediterranean Chicken & Chickpea Soup

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 1 cup sliced red bell pepper with 3 Tbsp. hummus (106 calories)

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

Day 14

One-Pot Greek Pasta

One-Pot Greek Pasta

A.M. Snack: 1/2 cup raspberries (31 calories)

P.M. Snack: 1/2 cup sliced cucumber with a pinch of salt & pepper (8 calories)

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

week 3

week 3

Week 3

How to Meal Prep for Your Week of Meals:

  1. Meal prep the Vegan Superfood Buddha Bowls to have for lunch on days 16, 17, 18 and 19. Store in an air-tight meal-prep container to keep fresh for the week. (To buy: amazon.com, $26 for a 5 pack)
  2. Make the Parsley-Lemon Vinaigrette to have throughout the week. (Use the mason jar from week 1 to store the vinaigrette: To buy: amazon.com, $13 for 4.)
  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 plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds.

Day 15

Summer Shrimp Salad

Summer Shrimp Salad

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 plum (30 calories)

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

Day 16

Lemon-Tahini Coucous with Chicken & Vegetables

Lemon-Tahini Coucous with Chicken & Vegetables

A.M. Snack: 1/2 cup sliced cucumbers with a pinch of salt & pepper (8 calories)

P.M. Snack: 1/2 cup sliced red bell pepper (14 calories)

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

Day 17

Walnut Rosemary Crusted Salmon

Walnut Rosemary Crusted Salmon

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup blackberries (31 calories)

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

Day 18

Farfalle with Tuna, Lemon & Fennel

Farfalle with Tuna, Lemon & Fennel

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 1/2 cup nonfat plain Greek yogurt (66 calories)

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

Day 19

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/4 cup blueberries (105 calories)

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

Day 20

Roasted Chicken & Winter Squash over Mixed Greens

Roasted Chicken & Winter Squash over Mixed Greens

A.M. Snack: 2/3 cup raspberries (42 calories)

P.M. Snack: 2/3 cup blackberries (41 calories)

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

Day 21

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

Sweet & Spicy Roasted Salmon with Wild Rice Pilaf

A.M. Snack: 1/2 cup raspberries (32 calories)

P.M. Snack: 1/2 cup blackberries (31 calories)

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

week 4

week 4

Week 4

How to Meal Prep for Your Week of Meals:

Day 22

edamame and beet salad with fresh herbs and spring mix on a plate

edamame and beet salad with fresh herbs and spring mix on a plate

A.M. Snack: 1 cup blackberries (62 calories)

P.M. Snack: 1 large peach (68 calories)

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

Day 23

muesli w/ raspberries

muesli w/ raspberries

Breakfast: 1 serving (287 calories)

A.M. Snack: 1 plum (30 calories)

P.M. Snack: 1 cup sliced red bell pepper (29 calories)

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

Day 24

Everything Bagel Avocado Toast

Everything Bagel Avocado Toast

A.M. Snack: 2/3 cup raspberries (42 calories)

P.M. Snack: 1 plum (30 calories)

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

Day 25

Piled-High Greek Vegetable Pitas

Piled-High Greek Vegetable Pitas

A.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/4 cup blueberries and 1 Tbsp. chopped walnuts (153 calories)

P.M. Snack: 1 large peach (68 calories)

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

Day 26

Caprese Stuffed Portobello Mushrooms

Caprese Stuffed Portobello Mushrooms

A.M. Snack: 1 cup raspberries (64 calories)

P.M. Snack: 5 oz. nonfat plain Greek yogurt with 1/3 cup blackberries (104 calories)

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

Day 27

Traditional Greek Salad

Traditional Greek Salad

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 3/4 cup sliced red bell pepper with 1 Tbsp. hummus (47 calories)

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

Day 28

Chickpea Pasta with Lemony-Parsley Pesto

Chickpea Pasta with Lemony-Parsley Pesto

A.M. Snack: 1/2 cup sliced red bell pepper (14 calories)

P.M. Snack: 1/2 cup sliced cucumbers with a pinch of salt & pepper (8 calories)

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

week 5 weight loss

week 5 weight loss

Week 5

How to Meal Prep for Your Week of Meals:

  1. Prepare 1 serving Blueberry Almond Chia Pudding and store in a leak-proof container to have for breakfast on Day 30. (To buy: amazon.com, $9 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

Greek Roasted Fish with Vegetables

Greek Roasted Fish with Vegetables

A.M. Snack: 2/3 cup fresh raspberries with 5 walnut halves (108 calories)

P.M. Snack: 2/3 cup blackberries with 7 walnut halves (132 calories)

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

Day 30

Slow-Cooker Mediterranean Chicken & Orzo

Slow-Cooker Mediterranean Chicken & Orzo

A.M. Snack: 1 large peach (68 calories)

P.M. Snack: 12 walnut halves (157 calories)

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

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