1300 Calorie Mediterranean Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 1,295 Calories. Build your own day below, or jump to the full week.

How It Differs from the Standard 1300 Calorie Plan

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

Want a little less or more? See the 1200 Calorie Mediterranean Meal Plan or the 1400 Calorie Mediterranean Meal Plan.

See all our Mediterranean meal plans. Not following a specific diet? See the 1300 Calorie Meal Plan.

Browse Other 1300 Calorie Diet Plans

• 1300 Calorie Keto Meal Plan 50g net carbs a day or less, about 15% of Calories
• 1300 Calorie Vegan Meal Plan Plants only, no animal products
• 1300 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
• 1300 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
• 1300 Calorie Low Carb Meal Plan 81g carbs a day or less, 25% of Calories
• 1300 Calorie Low Fat Meal Plan 43g fat a day or less, 30% of Calories
• 1300 Calorie High Protein Meal Plan At least 114g protein a day, 35% of Calories
• 1300 Calorie Gluten Free Meal Plan Every meal free of gluten
• Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more