7-Day Mediterranean Diet Meal Plan for Weight Loss

Day 1

Daily totals: 1,792 calories, 76 g fat, 91 g protein, 188 g carbohydrates, 44 g fiber, 1,879 mg sodium

Breakfast (396 calories)

• Serve with: 1 cup raspberries

Lunch (415 calories)

Dinner (453 calories)

Snacks

• 3.5 cups air-popped popcorn (108 calories)

To make it 1,500 calories: Omit raspberries from breakfast and omit rice cake snackwich from snack.

To make it 2,000 calories: Add 1 serving of:

Day 2

Daily totals: 1,798 calories, 70 g fat, 95 g protein, 198 g carbohydrates, 37 g fiber, 1,494 mg sodium

Breakfast (358 calories)

Lunch (510 calories)

Dinner (447 calories)

Snacks

• Serve with: 3.5 cups air-popped popcorn (289 calories)

To make it 1,500 calories:  Omit the apple from lunch. Omit hard-boiled egg & almonds snack.

To make it 2,000 calories: Add 1 serving Strawberry-Almond Butter Energy Cups.

Day 3

Daily totals: 1,820 calories, 96 g fat, 117 g protein, 135 g carbohydrates, 34 g fiber, 1,059 mg sodium

Breakfast (332 calories)

Lunch (447 calories)

Dinner (606 calories)

• Serve with: ½ cup cooked farro

Snacks

• 1 cup raspberries + 1 cup low-fat plain Greek yogurt (229 calories)
• ¼ cup unsalted almonds (206 calories)

To make it 1,500 calories: Omit Greek yogurt from snack. Decrease the almond snack to 1 Tbsp.

To make it 2,000 calories: Add 1 serving:

Day 4

Daily totals: 1,793 calories, 84 g fat, 104 g protein, 169 g carbohydrates, 38 g fiber, 2,046 mg sodium

Breakfast (396 calories)

Lunch (415 calories)

Dinner (590 calories)

Snacks

To make it 1,500 calories: Have the raspberries from breakfast as a snack instead. Omit salad from dinner. Omit rice cake snackwich snack.

To make it 2,000 calories: Add 1 serving Chai Energy Balls.

Day 5

Daily totals: 1,790 calories, 78 g fat, 108 g protein, 188 g carbohydrates, 46 g fiber, 1,948 mg sodium

Breakfast (358 calories)

Lunch (224 calories)

Dinner (719 calories)

Snacks

• 1 small apple + 3.5 cups air-popped popcorn + 2 Tbsp. unsalted almonds (289 calories)
• 1 cup prepared frozen in-pod edamame (200 calories)

To make it 1,500 calories: Omit almonds and edamame from snacks.

To make it 2,000 calories: Add 1 serving Strawberry-Almond Butter Energy Cups.

Day 6

Daily totals: 1,806 calories, 88 g fat, 102 g protein, 166 g carbohydrates, 39 g fiber, 1,826 mg sodium

Breakfast (448 calories)

Lunch (525 calories)

Dinner (526 calories)

Snacks

To make it 1,500 calories: Omit both snacks.

To make it 2,000 calories: Add 1 serving Chai Energy Balls.

Day 7

Daily totals: 1,814 calories, 82 g fat, 118 g protein, 165 g carbohydrates, 40 g fiber, 1,744 mg sodium

Breakfast (448 calories)

Lunch (224 calories)

Dinner (547 calories)

Snacks

• 1 cup prepared frozen in-pod edamame (200 calories)
• 1 small apple + 2 Tbsp. peanut butter + 3.5 cups air-popped popcorn (376 calories)

To make it 1,500 calories: Omit peanut butter and popcorn from snack.

To make it 2,000 calories: Add 1 serving Chai Energy Balls.

Other Tips for Healthy Weight Loss

One of the reasons the Mediterranean diet is so effective for weight loss is that it prioritizes nourishment over restriction. In fact, research shows that overly cutting calories can backfire, leading to more hunger, stronger cravings and weight gain over time. Focusing on the quality of your calories, like fiber-rich vegetables, legumes, whole grains, healthy fats and lean proteins, naturally promotes fullness and satiety. Reframing weight loss as “What can I add?” rather than “What should I cut out?” can be surprisingly powerful, and in many cases, adding nutrient-dense foods helps support weight loss more effectively than removing foods altogether.

Stress and movement also play a big role in the weight-loss equation. Chronic stress is closely tied to weight gain, thanks to its effects on hormones, sleep and appetite. Finding ways to manage stress—whether that’s getting outside, spending time with friends, journaling or taking a few quiet minutes for yourself—matters more than most people realize. Exercise supports weight loss too, not just by burning calories, but by improving mood, reducing stress and helping maintain muscle. The Mediterranean-diet lifestyle focuses on regular, enjoyable movement you can stick with, reinforcing that consistency (not perfection) is what leads to lasting results.