1800 Calories Mediterranean Diet Plan

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Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 1800 calories, each meal is not more than 100 calories over or under 1800 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/322109624/

If you want to download it as a PDF (includes nice images and formatting), you can get it here: 1800-calorie-mediterranean-dietplan-EatThisMuch.pdf

Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:
1800 Calorie Mediterranean Diet Plan (works for any number of calories!)

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 

Day 1

1806 Calories • 126g Carbs (28g Fiber) • 89g Fat • 136g Protein

Breakfast

523 Cal • 50g Carbs (7g Fiber) • 18g Fat • 38g Protein

Egg and Cheese Breakfast Sandwich

2 sandwich • 523 Cal

Ingredients for 2 sandwich:

4 slice Whole-wheat bread

2 spray , about 1/3 second Pam cooking spray

2 extra large Egg

2 slice (3/4 oz) American cheese

Lunch

762 Cal • 38g Carbs (10g Fiber) • 37g Fat • 74g Protein

Cottage cheese and salsa

1 serving • 344 Cal

Ingredients for 1 serving:

2 cup, (not packed) Cottage cheese

4 tbsp Salsa

 

Peanut Butter & Celery

2 serving • 418 Cal

Ingredients for 2 serving:

4 tbsp Peanut butter

4 stalks, large (11 inches long) Celery

Dinner

521 Cal • 37g Carbs (11g Fiber) • 34g Fat • 24g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Ingredients for 4 serving (eat 2 serving now, save 2 serving for leftovers):

4 tbsp Olive oil

8 cloves, minced Garlic

1 lb Tofu

8 cup 1/2" pieces Green beans

 
 

Day 2

1813 Calories • 135g Carbs (29g Fiber) • 95g Fat • 112g Protein

Breakfast

719 Cal • 39g Carbs (0g Fiber) • 41g Fat • 47g Protein

Gordon Ramsay's Scrambled Eggs

1 serving • 445 Cal

Ingredients for 1 serving:

3 large Egg

1/2 tbsp Creme fraiche

2 tbsp Butter

 

Nonfat yogurt

2 bowl • 274 Cal

Ingredients for 2 bowl:

2 cup (8 fl oz) Nonfat yogurt

Lunch

521 Cal • 37g Carbs (11g Fiber) • 34g Fat • 24g Protein

Garlic Green Beans with Tofu

2 serving • 521 Cal

Leftovers, eat 2 serving

Dinner

572 Cal • 59g Carbs (18g Fiber) • 20g Fat • 41g Protein

Scallion Crusted Artic Char

1 serving • 261 Cal

Ingredients for 1 serving:

2 fillet Trout

1/2 tbsp Light mayonnaise

2 medium (4-1/8" long) Scallions

 

Carrots

2 cup • 172 Cal

Ingredients for 2 cup:

2 cup Baby carrots

 

Granola

1 ounce • 139 Cal

Ingredients for 1 ounce:

1 oz Granola

 
 

Day 3

1773 Calories • 105g Carbs (28g Fiber) • 91g Fat • 146g Protein

Breakfast

529 Cal • 29g Carbs (8g Fiber) • 39g Fat • 22g Protein

Zucchini Hash Browns

4 serving • 529 Cal

Ingredients for 4 serving:

2 large Egg

2 tsp Garlic powder

2 tsp Onion powder

2 dash Pepper

2 dash Salt

2 tbsp Olive oil

2 large Zucchini

Lunch

828 Cal • 50g Carbs (15g Fiber) • 44g Fat • 66g Protein

Tuna Stuffed Tomato

1 serving • 346 Cal

Ingredients for 1 serving:

1 large Tomatoes

6 oz Tuna

1 dash Salt

1 dash Pepper

2 tbsp chopped Scallions

2 oz Cottage cheese

 

Peanut Butter & Carrots

2 serving • 482 Cal

Ingredients for 2 serving:

4 tbsp Peanut butter

2 cup chopped Carrots

Dinner

416 Cal • 25g Carbs (6g Fiber) • 8g Fat • 58g Protein

Easy Grilled Chicken

2 serving • 416 Cal

Ingredients for 8 serving (eat 2 serving now, save 6 serving for leftovers):

4 breast, bone and skin removed Chicken breast

2 cup Italian dressing

4 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper

2 large Zucchini

 
 

Day 4

1801 Calories • 116g Carbs (22g Fiber) • 76g Fat • 164g Protein

Breakfast

545 Cal • 30g Carbs (5g Fiber) • 38g Fat • 21g Protein

Spinach onion Scramble

2 serving • 268 Cal

Ingredients for 2 serving:

1 cup Spinach

4 tbsp chopped Onions

2 large Egg

2 dash Salt

2 dash Pepper

1 tbsp Butter

 

Buttered Toast

2 slice • 277 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

4 tsp Butter

Lunch

624 Cal • 37g Carbs (9g Fiber) • 12g Fat • 87g Protein

Easy Grilled Chicken

3 serving • 624 Cal

Leftovers, eat 3 serving

Dinner

632 Cal • 49g Carbs (8g Fiber) • 26g Fat • 56g Protein

Tuna Patties

1 serving • 335 Cal

Ingredients for 1 serving:

1/4 tsp Garlic powder

1 dash Salt

1 tbsp chopped Onions

1 can Tuna

1/4 cup Bread crumbs

1 extra large Egg

 

Peanut butter and Tomato Toast

1 serving • 297 Cal

Ingredients for 1 serving:

1 slice Whole-wheat bread

2 tbsp Peanut butter

1 cup, chopped or sliced Tomatoes

1 tsp Pepper

 
 

Day 5

1861 Calories • 120g Carbs (32g Fiber) • 79g Fat • 159g Protein

Breakfast

651 Cal • 37g Carbs (9g Fiber) • 31g Fat • 57g Protein

Smoked salmon and cottage sandwich

2 sandwich • 455 Cal

Ingredients for 2 sandwich:

6 oz, boneless Chinook salmon

4 oz Cottage cheese

6 slice, medium (1/4" thick) Tomatoes

2 slice Whole-wheat bread

 

Pecans

1 ounce • 196 Cal

Ingredients for 1 ounce:

1 oz (19 halves per) Pecans

Lunch

624 Cal • 37g Carbs (9g Fiber) • 12g Fat • 87g Protein

Easy Grilled Chicken

3 serving • 624 Cal

Leftovers, eat 3 serving

Dinner

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

32 oz Chickpeas

10 tbsp Vegan Mayo

2 tbsp Pickle relish

2 dash Pepper

2 dash Salt

2 stalks, large (11 inches long) Celery

 
 

Day 6

1785 Calories • 149g Carbs (30g Fiber) • 69g Fat • 139g Protein

Breakfast

657 Cal • 83g Carbs (10g Fiber) • 8g Fat • 63g Protein

Oatmeal Cottage Cheese Pancakes

2 serving • 612 Cal

Ingredients for 2 serving:

1 cup Oatmeal

1 cup, (not packed) Cottage cheese

2 tsp Vanilla extract

8 large Egg white

 

Watermelon

1 cup, diced • 46 Cal (152 g)

Lunch

586 Cal • 46g Carbs (14g Fiber) • 36g Fat • 15g Protein

Savory chickpea salad

2 serving • 586 Cal

Leftovers, eat 2 serving

Dinner

542 Cal • 20g Carbs (6g Fiber) • 25g Fat • 60g Protein

Easy Garlic Chicken

2 serving • 450 Cal

Ingredients for 2 serving:

1 1/2 tbsp Butter

1 breast, bone and skin removed Chicken breast

1 tsp Garlic powder

1/2 tsp Salt

1/2 tsp Onion powder

 

Zucchini Spears

2 serving • 92 Cal

Ingredients for 2 serving:

0.167 tsp Salt

1 2/3 large Zucchini

 
 

Day 7

1740 Calories • 131g Carbs (35g Fiber) • 83g Fat • 114g Protein

Breakfast

535 Cal • 16g Carbs (4g Fiber) • 20g Fat • 68g Protein

Simple Spinach Scramble

2 serving • 535 Cal

Ingredients for 2 serving:

60 grams Spinach

80 grams Onions

42.4 grams Red bell pepper

1 1/2 cup Egg white

4 large Egg

2 dash Salt

2 dash Pepper

Lunch

719 Cal • 79g Carbs (21g Fiber) • 37g Fat • 17g Protein

Savory chickpea salad

2 serving • 586 Cal

Leftovers, eat 2 serving

 

Fruit salad

1 serving • 133 Cal

Ingredients for 1 serving:

1 cup, halves Strawberries

1 cup Blueberries

Dinner

486 Cal • 36g Carbs (11g Fiber) • 26g Fat • 29g Protein

Chickpea and Rosemary Frittata

2 serving • 486 Cal

Ingredients for 2 serving:

2 large Egg

0.167 cup Parmesan cheese

1 cup Chickpeas

1 tbsp Rosemary

1/2 tbsp Olive oil

1/2 dash Salt

1/2 dash Pepper

 

Recipe directions

Egg and Cheese Breakfast Sandwich

Directions are for original recipe of 1 sandwich

1. Preheat oven to 400 degrees F.

2. Toast bread to just under desired doneness in oven.

3. Spray a non-stick pan with non-stick spray and cook eggs to desired doneness. Place cooked egg onto a slice of just under-toasted bread. Place cheese on top of egg and top with remaining slice of bread.

4. Return to oven and allow to cook until cheese is melted.

5. Serve hot and enjoy!

Cottage cheese and salsa

Directions are for original recipe of 1 serving

1. Use chunky salsa for a better texture. Mix the two together and eat.

Peanut Butter & Celery

Directions are for original recipe of 1 serving

1. Spread peanut butter on celery and enjoy!

Garlic Green Beans with Tofu

Directions are for original recipe of 2 serving

1. 1. Rinse the beans and snip off their ends.

2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.

3. 3. Add the tofu and cook for 5 more minutes.

Gordon Ramsay's Scrambled Eggs

Directions are for original recipe of 1 serving

1. Crack your eggs into a heavy skillet/pan with the butter.

2. With a spatula, mix the eggs in the pan over medium heat.

3. Make sure that you keep mixing the eggs in the pan to prevent from overcooking. Take it on/off the heat to cook it slower.

4. Once the egg has started to form, add the Crème fraîche to cool down the egg and prevent it from further cooking.

5. Season with salt and pepper then serve!

Nonfat yogurt

Directions are for original recipe of 1 bowl

1. Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.

Scallion Crusted Artic Char

Directions are for original recipe of 2 serving

1. Preheat broiler. Line rack of broiler pan with foil.

2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.

3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.

Carrots

Directions are for original recipe of 1 cup

1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip recipes on ETM you can swap in).

Zucchini Hash Browns

Directions are for original recipe of 2 serving

1. Slice and steam zucchini until soft on stovetop in a little water. Drain when cooked. Heat oil in skillet.

2. Mash zucchini until you have about 1 cup's worth and mix it together with slightly beaten eggs, salt, pepper, garlic powder and onion powder.

3. Drop by spoonfuls into the hot skillet.

4. After browning on one side flip and brown the other side.

Tuna Stuffed Tomato

Directions are for original recipe of 1 serving

1. Cut a large tomato in half. With a sharp knife or spoon, carefully remove some of the inside of the tomato to create a bowl.

2. Drain tuna and combine with chopped onions, cottage cheese, dill, and salt & pepper to taste. Stuff into tomato halves and enjoy!

Peanut Butter & Carrots

Directions are for original recipe of 1 serving

1. Spread peanut butter on carrots and enjoy!

Easy Grilled Chicken

Directions are for original recipe of 4 serving

1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.

2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.

3. Grill chicken and veggies over medium heat.

Spinach onion Scramble

Directions are for original recipe of 1 serving

1. Heat saute pan on medium/low heat. Melt butter.

2. Add onions and sweat in pan until translucent.

3. Add spinach and eggs. Gently stir and scramble eggs, add salt and pepper. Remove from heat.

Buttered Toast

Directions are for original recipe of 2 slice

1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!

Tuna Patties

Directions are for original recipe of 1 serving

1. Spray skillet with cooking spray and heat on medium.

2. Mix all ingredients together well.

3. Spoon mixture onto heated skillet. Divide the mixture to make six patties or a size that makes it easy to flip them over with a spatula without breaking.

4. Cook patties until both sides are a light brown, firm and there is no egg flowing out of patty.

Peanut butter and Tomato Toast

Directions are for original recipe of 1 serving

1. Spread peanut butter on HOT toast.

2. Concerned with calories-- You don't have to lay it on really thick, just make sure you can taste it.

3. Now, completely cover the toast with tomato slices.

4. Cut sliced tomatoes in halves or quarters, if necessary, to accomplish this task.

5. Sprinkle liberally with black pepper, and add just a bit of salt, if desired.

6. Eat while toast is still hot.

7. If it gets cold, throw away and start over.

8. Well, I'd probably eat it anyway, but it's not as good cold.

9. Try it, you'll like it.

10. Trust me on this-- the salty peanut butter is just wonderful with the tomatoes, and at least a little bit of pepper is necessary.

11. I know, you're going EEEWWWWWW!

12. But if you give it a shot, who knows-- Maybe this is how you can find your inner weirdo.

Smoked salmon and cottage sandwich

Directions are for original recipe of 1 sandwich

1. Toast the bread. Layer the salmon, tomatoes and top with the cottage cheese. Eat.

Savory chickpea salad

Directions are for original recipe of 3 serving

1. Chop the celery.

2. Drain the chickpeas and place in a bowl. Mash with a potato masher (or large fork).

3. Add all of the remaining ingredients and blend.

4. Can be served as a salad with lettuce and/or crackers or as a sandwich.

Oatmeal Cottage Cheese Pancakes

Directions are for original recipe of 1 serving

1. Blend all ingredients in blender.

2. Spray skillet with cooking spray and cook just like"silver dollar" pancakes, a few small ones at a time.

3. Top with your favorite pancake topping!

Easy Garlic Chicken

Directions are for original recipe of 4 serving

1. Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.

Zucchini Spears

Directions are for original recipe of 6 serving

1. Cut zucchini lengthwise and cut into 1/4 inch wedges.

2. Cook zucchini in boiling salted water until crisp-tender, about 1 minute. Drain and sprinkle with salt.

Simple Spinach Scramble

Directions are for original recipe of 1 serving

1. Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.

2. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.

3. Add the eggs and scramble until cooked. Top with salt and pepper. Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l

Chickpea and Rosemary Frittata

Directions are for original recipe of 4 serving

1. Preheat oven to 400F and place a baking tray on the middle shelf.

2. Line an 8-inch springform pan with baking paper & grease with olive oil.

3. Whisk together lightly eggs and parmesan. Season with salt & pepper.

4. Place chickpeas in the prepared tin. Pour over the egg mixture & scatter over the rosemary. Season.

5. Place on the preheated tray and bake until golden and puffy and the centre feels firm and springy, about 15 minutes.

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