1080 Calorie Mediterranean Meal Plan for Rapid Weight Loss
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Mediterranean diet, celebrated for its blend of delicious flavors and health benefits, with a focus on heart-healthy fats, lean proteins, and plenty of fruits and vegetables
If you're looking for a 1080 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1080 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
Asparagus Omelet
1 serving
Peaches & Almond Butter on Toast
1 serving
Lunch
Grown-Up PB&J Toast
1 servings
Brussels Sprout Slaw
1 serving
Dinner
Turkey Lettuce Tacos
1 serving
Mediterranean Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1075 Calories, 80g protein, 39g fat, and 113g carbs (90g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Basic Egg White Omelet 1 serving
Fruit Salad 1 serving
Lunch
Tuna and Hummus 1 serving
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Fried Broccoli 0.5 serving
Snack
Light Raspberry yogurt 1 cup
Day 2
Breakfast
Greek Yogurt with Blue and Blackberries 1 serving
Blueberries 0.5 cup
Lunch
Curry Tuna Salad 1 serving
Banana, Almond Butter, and Dates 1 banana
Dinner
Chicken Cabbage Salad 1 serving
Balsamic Asparagus 0.5 serving
Snack
Granola 1 ounce
Day 3
Breakfast
Very Berry Greek Yogurt 1 serving
Strawberries 0.5 cup
Lunch
Tuna and Hummus 1 serving
Dinner
Chicken, Spinach, and Strawberry Salad 1 serving
Steamed Broccoli 0.5 serving
Snack
Simple Spinach Salad 1 serving
Day 4
Breakfast
Basic Egg White Omelet 1 serving
Granola 1 ounce
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Carrots 0.5 cup
Dinner
Chicken and Ranch Wrap 1 wrap
Lebanese Tomato and Onion Salad 1 serving
Snack
Light Raspberry yogurt 1 cup
Day 5
Breakfast
Cucumber Avocado Toast 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Brussels Sprout Slaw 0.5 serving
Dinner
Peachy Keen Chicken 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Toast with Berries, Basil & Cream Cheese 1 serving
Day 6
Breakfast
Basic Egg White Omelet 1 serving
Fruit Salad 1 serving
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Blueberries 0.5 cup
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Fried Broccoli 0.5 serving
Snack
Simple Spinach Salad 1 serving
Day 7
Breakfast
Cinnamon Apple Bites 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Carrots 0.5 cup
Dinner
Peachy Keen Chicken 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Granola 1 ounce
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more