1050 Calorie Mediterranean Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,055 Calories. Build your own day below, or jump to the full week.

Very low-calorie diets (VLCDs) can help you lose weight quickly, but they should always be used under medical supervision. Our planner keeps meals balanced and nutrient-dense even at 1050 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 1050 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.

Your Meal Plan

Breakfast

Lunch

Dinner

Complete Seven Day 1050 Calorie Mediterranean Meal Plan

This 1050 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 1,055 Calories, with 78g protein, 38g fat and 108g carbs (including 17g of fiber).

Use this 7-day mediterranean plan in my account

How It Differs from the Standard 1050 Calorie Plan

The Mediterranean plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses.

Daily averageMediterranean planStandard plan
Calories1,0551,043
Carbs108g106g
Net carbs91g82g
Fat38g39g
Protein78g76g
Fiber17g24g

Want a little less or more? See the 1000 Calorie Mediterranean Meal Plan or the 1100 Calorie Mediterranean Meal Plan.

See all our Mediterranean meal plans. Not following a specific diet? See the 1050 Calorie Meal Plan.

Browse Other 1050 Calorie Diet Plans