1000 Calorie Mediterranean diet and meal plan

Put your diet on autopilot

Eat This Much creates personalized meal plans based on your food preferences, budget, and schedule. Reach your diet and nutritional goals with our calorie calculator, weekly meal plans, grocery lists and more.

Create your meal plan right here in seconds.

Eat This Much requires javascript to generate your diets. Please enable javascript and reload the page, or use a browser that supports javascript.

Primary diet types: Mediterranean diet plan, Paleo diet plan, Atkins / ketogenic diet plan, Vegetarian diet plan, Vegan diet plan, Gluten free diet plan Low carb free diet plan Low fat free diet plan High protein free diet plan

Example 1000 calorie mediterranean diet plan

Sunday's Diet Plan

969.0 Calories 99.6g Carbs 31.7g Fat 74.6g Protein

Meal Summary	Ingredients	Directions
Breakfast 261.0 Calories \| 36.2g Carbs \| 8.3g Fat \| 11.3g Protein 1 serving Quick Brownbag Burritos 261.0 Calories \| 36.2g Carbs \| 8.3g Fat \| 11.3g Protein	Quick Brownbag Burritos scaled to 1 serving	Quick Brownbag Burritos Rinse beans in cold water, drain well. Combine beans, salsa, cumin and chili powder in large pan. Cook over medium-high heat for about ten minutes, mashing beans slightly with back of wooden spoon. Stir occasionally, adding a little water if mixture looks too dry. Spoon bean mixture into tortillas. Top with cheese. Fold each tortilla into an envelope shape, ensuring both ends are tucked in. Eat warm or wrap in plastic to take for lunch.
Lunch 360.0 Calories \| 19.0g Carbs \| 8.0g Fat \| 51.0g Protein 1 shake Coconut Milk Protein Shake 360.0 Calories \| 19.0g Carbs \| 8.0g Fat \| 51.0g Protein	Coconut Milk Protein Shake scaled to 1 shake	Coconut Milk Protein Shake Mix two scoops protein powder (preferably vanilla flavor) with 1 cup coconut milk and 2 Tbsp. of cocoa powder.
Dinner 348.0 Calories \| 44.4g Carbs \| 15.5g Fat \| 12.4g Protein 1 serving Spaghetti with Garlic and Basil 348.0 Calories \| 44.4g Carbs \| 15.5g Fat \| 12.4g Protein	Spaghetti with Garlic and Basil scaled to 1 serving	Spaghetti with Garlic and Basil Mince garlic & coarsley chop basil. Bring a large pot of lightly salted water to a boil. Place spaghetti in the pot, cook for 8 to 10 minutes, until al dente, and drain. In a large bowl, toss the spaghetti with the olive oil, butter, garlic, basil, salt, and pepper until evenly coated. Serve with Parmesan cheese.