1020 Calorie Mediterranean Meal Plan for Rapid 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
If you're looking for a 1020 calorie meal plan to support rapid weight loss, it's important to approach it with careful consideration. Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner is designed to mock up balanced, nutrient-dense meals even within strict calorie limits, but it's important to do so safely.
Important Considerations:
- Consult with a healthcare provider: Before starting a 1020 calorie diet, consult with a healthcare professional to ensure it's safe for you.
- Focus on nutrient density: With fewer calories, it's crucial to maximize the nutritional value of every meal.
- Monitor your health: Rapid weight loss can lead to muscle loss, nutrient deficiencies, and other health issues if not carefully managed.
Today's Meal Plan
Breakfast
- Basic Egg White Omelet
1 serving
- Strawberry and Peach Green Smoothie
1 serving
Lunch
- Tuna and Avocado Wrap
1 serving
- Cucumber Avocado Salad
1 serving
Dinner
- Red Lobster Nantucket Baked Cod
1 serving
- Carrots
1 cup
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1012 Calories, 76g protein, 37g fat, and 103g carbs (82g 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
- Apple Toast 1 serving
Lunch
- Grown-Up PB&J Toast 1 servings
- Easy Tossed Salad 1 serving
Dinner
- Chicken wrap 1 wrap
- Green salad 0.5 serving
Snack
- Veggie Nori Roll 1 serving
Day 2
Breakfast
- Basic Egg White Omelet 1 serving
- Rice Cake with Strawberries and Honey 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Strawberries 1 cup
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
- Asparagus Herb Delight 4 ounces
Snack
- Heirloom Tomato Basil Mozzarella Salad 1 serving
Day 3
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Peaches & Almond Butter on Toast 1 serving
Lunch
- Grown-Up PB&J Toast 1 servings
- Balsamic Arugula Salad 0.5 serving
Dinner
- Chicken wrap 1 wrap
- Green salad 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 4
Breakfast
- Blueberries 0.5 cup
Lunch
- Curry Tuna Salad 1 serving
- Cinnamon Yogurt with Sliced Apple 1 serving
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
- Asparagus Herb Delight 4 ounces
Snack
- Avocado Rice Cake 1 serving
Day 5
Breakfast
- Apple Toast 1 serving
Lunch
- Tuna and Hummus 1 serving
- Carrots with Hummus 1 serving
Dinner
- Pizza Roll-Up 1 serving
- Balsamic Asparagus 1 serving
Snack
- Veggie Nori Roll 1 serving
Day 6
Breakfast
- Basic Egg White Omelet 1 serving
- Blueberries 1 cup
Lunch
- Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
- Almond Butter Chicken Salad Lettuce Wrap 1 serving
- Asparagus Herb Delight 4 ounces
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 7
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Toast with Tomato, Onion, & Hummus 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Green salad 1 serving
Dinner
- Chicken and Ranch Wrap 1 wrap
- Balsamic Asparagus 1 serving
Snack
- Avocado Rice Cake 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