1040 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 1040 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 1040 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
- Scrambled Eggs with Onion Flakes
1 serving
- Toast with Berries, Basil & Cream Cheese
1 serving
Lunch
- Spinach & Avocado Soup
1 serving
- Mushroom and Pepper Tossed Salad
1 serving
Dinner
- Garlic Green Beans with Tofu
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1036 Calories, 77g protein, 38g fat, and 106g carbs (81g 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
- Yogurt with Grapefruit & Honey 1 serving
Lunch
- Honey Avocado Smoothie 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 2
Breakfast
- Spinach and Mushroom Breakfast Scramble 1 serving
- Rice Cake with Strawberries and Honey 1 serving
Lunch
- Vanilla Banana Protein Shake 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Garlic Green Beans with Tofu 1 serving
- Balsamic Asparagus 1 serving
Snack
- Granola 1 ounce
Day 3
Breakfast
- Chia Cottage Cheese with Blueberries 1 serving
- Honey Grapefruit with Banana 1 serving
Lunch
- Yogurt & Strawberries 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Garlic Balsamic Green Beans 1 serving
Snack
- Rice Cake with Hummus & Tomato 1 serving
Day 4
Breakfast
- Strawberry Banana Protein Shake 1 serving
- Strawberries 0.5 cup
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Bell Pepper and Hummus Snack 0.5 serving
Dinner
- Garlic Green Beans with Tofu 1 serving
- Sautéed Zucchini 1 recipe
Snack
- Peanut Butter Chocolate Protein Balls 1 serving
Day 5
Breakfast
- Chia Cottage Cheese with Blueberries 1 serving
- Banana 1 banana
Lunch
- Peanut Butter & Carrots 1 serving
Dinner
- Chicken, Spinach, and Strawberry Salad 1 serving
- Sautéed Garlic Spinach 1 serving
Snack
- Light Raspberry yogurt 1 cup
Day 6
Breakfast
- Greek Yogurt with Blue and Blackberries 1 serving
- Strawberries 1 cup
Lunch
- Honey Avocado Smoothie 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Peachy Keen Chicken 1 serving
Snack
- Peanut Butter Chocolate Protein Balls 1 serving
Day 7
Breakfast
- Chia Pudding 1 serving
- Cantaloupe 1 slices
Lunch
- Yogurt & Banana 1 serving
Dinner
- Grilled Zucchini Spears 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