1030 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 1030 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 1030 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
Banana Flax Pancakes
5 pancakes
Lunch
Tuna Stuffed Pepper
1 serving
Lebanese Tomato and Onion Salad
1 serving
Dinner
Tomato-Basil Salmon with Garbanzo Beans
1 serving
Chopped Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1026 Calories, 80g protein, 36g fat, and 104g carbs (83g 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
Almond Mango Protein Shake 1 shake
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Strawberries 0.5 cup
Dinner
Garlic Balsamic Green Beans 1 serving
Snack
Granola 1 ounce
Day 2
Breakfast
Chia Cottage Cheese with Blueberries 1 serving
Apple 1 apple
Lunch
Cucumber Boats with Spicy Hummus 1 servings
Dinner
Chicken Cabbage Salad 1 serving
Easy Steamed Green Beans 0.5 serving
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 3
Breakfast
Spinach and Mushroom Breakfast Scramble 1 serving
Cinnamon Apple Bites 1 serving
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Carrots 1 cup
Dinner
Scallion Crusted Salmon 0.5 serving
Broccoli with Hummus & Sesame Seeds 1 serving
Snack
Spinach Strawberry Salad 1 serving
Day 4
Breakfast
Chia Cottage Cheese with Blueberries 1 serving
Rice Cake with Strawberries and Honey 1 serving
Lunch
Cucumber Boats with Spicy Hummus 0.5 servings
Dinner
Garlic Balsamic Green Beans 1 serving
Snack
Very Green Veggie Protein Smoothie 1 serving
Day 5
Breakfast
Basic Egg White Omelet 1 serving
Banana 1 banana
Lunch
Greek Yogurt with Blue and Blackberries 1 serving
Strawberries 1 cup
Dinner
Chicken Cabbage Salad 1 serving
Sautéed Kale 0.5 serving
Snack
Rice Cake with Hummus & Tomato 1 serving
Day 6
Breakfast
Almond Mango Protein Shake 1 shake
Lunch
Almonds and Blueberries Yogurt Snack 1 serving
Cucumber Boats with Spicy Hummus 1 servings
Dinner
Garlic Balsamic Green Beans 1 serving
Snack
Granola 1 ounce
Day 7
Breakfast
Mango Granola Parfait 1 servings
Blueberries 0.5 cup
Lunch
Strawberry Banana Protein Shake 1 serving
Dinner
Chicken Cabbage Salad 1 serving
Sautéed Kale 1 serving
Snack
Rice Cake with Hummus & Tomato 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