Mediterranean meal plan: 1,200 kcal per day

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Daily calories 1,200 kcal

Monday

Millet with blackberries and sunflower seeds250 kcal

Ingredients and method

38g dry millet · 142 kcal
85g blackberries · 37 kcal
12g sunflower seeds · 71 kcal

Cook the millet in water until tender. Top with blackberries and sunflower seeds.

banana72g | 64 kcal

peanut butter6g | 36 kcal

Baked Cod with Tomatoes, Capers, and Potatoes500 kcal

carrot sticks74g | 30 kcal

hummus30g | 70 kcal

firm tofu93g | 134 kcal

raw carrots74g | 30 kcal

avocado34g | 54 kcal

olive oil (for cooking)4g | 32 kcal

Tuesday

whole wheat bread41g | 103 kcal

ham32g | 47 kcal

boiled egg41g | 64 kcal

tomatoes139g | 25 kcal

cucumber76g | 11 kcal

apple80g | 41 kcal

cottage cheese60g | 59 kcal

Greek Lentil Soup with Spinach and Lemon500 kcal

walnuts9g | 59 kcal

dark chocolate7g | 41 kcal

raw lean beef

raw spinach70g | 16 kcal

whole wheat bread35g | 89 kcal

olive oil (for cooking)4g | 32 kcal

Wednesday

cottage cheese167g | 164 kcal

banana97g | 86 kcal

grapes50g | 34 kcal

cheddar cheese16g | 66 kcal

Moroccan Chicken Tagine with Apricots and Almonds500 kcal

bell pepper sticks114g | 23 kcal

hummus33g | 77 kcal

raw salmon

raw broccoli

dry white rice

olive oil (for cooking)4g | 32 kcal

Thursday

whole wheat bread32g | 82 kcal

hummus44g | 103 kcal

avocado29g | 46 kcal

tomatoes106g | 19 kcal

pear79g | 45 kcal

cottage cheese56g | 55 kcal

Spanish Shrimp with Garlic and Smoked Paprika over White Beans500 kcal

walnuts11g | 70 kcal

apple58g | 30 kcal

raw chicken breast

raw broccoli

dry quinoa

olive oil (for cooking)4g | 32 kcal

Friday

Banana oat pancakes with yogurt250 kcal

Ingredients and method

50g banana · 45 kcal
21g oats · 81 kcal
63g egg · 89 kcal
59g nonfat Greek yogurt · 35 kcal

Blend or mash the banana with oats and egg. Cook small pancakes in a nonstick pan and serve with yogurt.

apple77g | 40 kcal

peanut butter10g | 60 kcal

Lebanese Mujadara with Caramelized Onions500 kcal

nonfat Greek yogurt93g | 55 kcal

chia seeds9g | 45 kcal

raw turkey breast

asparagus77g | 15 kcal

dry brown rice

olive oil (for cooking)4g | 32 kcal

Saturday

boiled egg80g | 124 kcal

cottage cheese104g | 102 kcal

tomatoes132g | 24 kcal

nonfat Greek yogurt124g | 73 kcal

strawberries84g | 27 kcal

Catalan Spinach and Chickpea Saute with Raisins and Pine Nuts500 kcal

cucumber118g | 18 kcal

cream cheese24g | 82 kcal

tuna85g | 98 kcal

raw kale

raw potatoes

olive oil (for cooking)4g | 32 kcal

Sunday

whole wheat bread33g | 83 kcal

ham33g | 48 kcal

cheddar cheese21g | 85 kcal

tomatoes123g | 22 kcal

cucumber82g | 12 kcal

raw carrots79g | 32 kcal

cottage cheese69g | 68 kcal

Greek Tomato Feta Bouyiourdi with Chickpeas and Pita500 kcal

cucumber134g | 20 kcal

hummus34g | 80 kcal

raw shrimp, peeled and deveined

raw green beans

raw sweet potatoes

olive oil (for cooking)4g | 32 kcal

Explore a Mediterranean-style week with vegetables, legumes, fish, olive oil, grains, and dairy. Snacks use no more than two ingredients each.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.

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Mediterranean meal plan: 1,200 kcal per day

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