1460 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 1460 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
- Black Bean Omelet
1 serving
- Light Nectarine Yogurt
1 serving
Lunch
- Tuna with Avocado
1 serving
- Mediterranean Chopped Salad
1 serving
Dinner
- Maple Glazed Salmon
1 serving
- Green Pea & Almond Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1450 Calories, 108g protein, 54g fat, and 147g carbs (115g 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
- Avocado & Tomato Toast 1 serving
- Yogurt & Banana 1 serving
Lunch
- Tuna and Avocado Salad 1 serving
- Apple 1 apple
Dinner
- Chicken Fajitas 1 serving
- Spinach Tomato Salad 0.5 serving
Snack
- Toast with Blueberries and Cream Cheese 1 serving
Day 2
Breakfast
- Blackberry Yogurt Parfait 1 serving
- Grapes 0.5 cup
Lunch
- Post-Workout Banana Protein Smoothie 1 serving
- Cucumber Tea Sandwiches 0.5 serving
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
Snack
- Tomato Basil Layered Salad 1 serving
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
- Strawberries 1 cup
Lunch
- Strawberry Banana Protein Shake 1 serving
- Spinach Tomato Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Brussels Sprout Slaw 0.5 serving
Snack
- Almonds and Blueberries Yogurt Snack 1 serving
Day 4
Breakfast
- Cinnamon Apple and Honey Toast 1 slice
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Simple Spinach Salad 1 serving
Dinner
- Chicken Cabbage Salad 1 serving
- Edamame Sesame Bowl 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 5
Breakfast
- Peanut Butter Protein Oats 1 serving
- Banana 1 banana
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Spinach Tomato Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Easy Spinach and Scallion Salad 0.5 serving
Snack
- Toast with Blueberries and Cream Cheese 1 serving
Day 6
Breakfast
- Blackberry Yogurt Parfait 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Post-Workout Banana Protein Smoothie 1 serving
- Cucumber Tea Sandwiches 0.5 serving
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
- Broccoli with Hummus & Sesame Seeds 1 serving
Snack
- Almond Butter & Celery 1 serving
Day 7
Breakfast
- Greek Yogurt with Blue and Blackberries 1 serving
- Toast with Tomato and Hummus 1 serving
Lunch
- Strawberry Banana Protein Shake 1 serving
- Cabbage Cucumber Salad 1 serving
Dinner
- Chicken Fajitas 1 serving
- Spinach Tomato Salad 0.5 serving
Snack
- Peanut Butter & Celery 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.
- 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