1350 Calorie Mediterranean Meal Plan for 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
Looking to lose weight with a 1350 calorie meal plan? For those following a Mediterranean diet, this calorie range supports your goals while emphasizing heart-healthy, nutrient-dense foods. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied.
Today's Meal Plan
Breakfast
Egg in a Basket
1 slice
Lunch
Paleo Avocado Tuna Salad (Tuna in Water)
1 serving
Cauliflower and Hummus Snack
1 serving
Dinner
Tomato-Basil Salmon with Garbanzo Beans
1 serving
Kale Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1344 Calories, 99g protein, 52g fat, and 137g carbs (109g 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
Breakfast taco 1 serving
Peach and Peanut Butter Snack 0.5 serving
Lunch
Greek Yogurt and Berry Parfait 1 serving
Balsamic Arugula Salad 0.5 serving
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Day 2
Breakfast
Peanut Butter Protein Oats 1 serving
Blueberries 0.5 cup
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Tomato Basil Layered Salad 1 serving
Dinner
Chicken wrap 1 wrap
Edamame Sesame Bowl 1 serving
Snack
Banana, Almond Butter and Raisins 1 banana
Day 3
Breakfast
Breakfast taco 1 serving
Peanut Butter and Peach Toast 1 serving
Lunch
Post-Workout Banana Protein Smoothie 1 serving
Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Snack
Greek Yogurt with Blue and Blackberries 1 serving
Day 4
Breakfast
Peanut Butter Protein Oats 1 serving
Grapes 1 cup
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Avocado Rice Cake 1 serving
Dinner
Chicken wrap 1 wrap
Edamame Sesame Bowl 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
Day 5
Breakfast
Greek Yogurt with Blue and Blackberries 1 serving
Grapes 0.5 cup
Lunch
Curry Tuna Salad 1 serving
Apples and Almond Butter 1 apple
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Tomato Basil Layered Salad 1 serving
Day 6
Breakfast
Sunrise Smoothie 1 serving
Lunch
Greek Yogurt with Mixed Berries 1 serving
Strawberry and Walnut Spinach Salad 0.5 serving
Dinner
Chicken wrap 1 wrap
Snack
Almonds 1 ounce
Day 7
Breakfast
Strawberry Banana Protein Shake 1 serving
Blueberries 0.5 cup
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Avocado Rice Cake 1 serving
Dinner
Almond Butter Chicken Salad Lettuce Wrap 1 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Peaches & Almond Butter on Toast 1 serving
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.
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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