1600 Calorie Mediterranean Meal Plan for Weight Loss or Maintenance
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
Whether you're aiming to shed a few pounds or maintain your current weight, a 1600 calorie meal plan might be what you need to reach your goals. For those following a Mediterranean diet, this calorie range supports your goals while emphasizing heart-healthy, nutrient-dense foods. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- Avocado & Smoked Salmon Omelet
1 servings
- Toast with Tomato and Hummus
1 serving
Lunch
- White Bean & Veggie Salad
1 servings
- Avocado Rice Cake
1 serving
Dinner
- Cilantro Turkey Burgers
1 patty
- Simple Avocado and Cranberry Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1594 Calories, 117g protein, 60g fat, and 160g carbs (128g 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
- Vanilla Protein Shake 1 serving
- Toast with Tomato and Hummus 1 serving
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Chicken Philly Salad 1 serving
- Carrots with Hummus 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 2
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Cinnamon Apple and Honey Toast 1 slice
Lunch
- Sunrise Smoothie 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Chicken and Ranch Wrap 1 wrap
- Green Pea & Almond Salad 1 serving
Snack
- Almonds and Blueberries Yogurt Snack 1 serving
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
- Toast with Tomato and Hummus 1 serving
Lunch
- Strawberry Banana Protein Shake 1 serving
- Carrots with Hummus 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Lemon Parmesan Salad 1 salad
Snack
- Greek Yogurt with Blue and Blackberries 1 serving
Day 4
Breakfast
- Apples and Almond Butter on Toast 1 serving
Lunch
- Greek Yogurt with Mixed Berries 1 serving
- Easy Spinach and Scallion Salad 1 serving
Dinner
- Chicken Philly Salad 1 serving
- Broccoli with Hummus & Sesame Seeds 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 5
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Cinnamon Apple and Honey Toast 1 slice
Lunch
- Greek Yogurt and Berry Parfait 1 serving
- Cucumber Boats with Spicy Hummus 1 servings
Dinner
- Chicken Fajitas 1 serving
- Lettuce Cucumber Walnut Salad 1 serving
Snack
- Grown-Up PB&J Toast 1 servings
Day 6
Breakfast
- Apples and Almond Butter on Toast 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Peanut Butter & Carrots 1 serving
Dinner
- Chicken Philly Salad 1 serving
- Carrots with Hummus 1 serving
Snack
- Peaches & Almond Butter on Toast 1 serving
Day 7
Breakfast
- Peanut Butter Protein Oats 1 serving
- Toast with Tomato and Hummus 1 serving
Lunch
- Strawberry Banana Protein Shake 1 serving
Dinner
- Chicken Fajitas 1 serving
- Lettuce Cucumber Walnut Salad 0.5 serving
Snack
- Grown-Up PB&J Toast 1 servings
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