for Weight Loss
Here's a 7-day sample week with three meals and a snack a day, averaging 1,551 Calories. Build your own day below, or jump to the full week.
Blueberry Almond Butter Protein Smoothie 1 smoothie
Napa Cabbage, Tomato, and Avocado Salad 1 serving
Baked Salmon with Fennel 1 serving
This 1550 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 1,551 Calories, with 106g protein, 61g fat and 159g carbs (including 29g of fiber).
Protein Power Oats 1
serving
Cantaloupe 2
slices
Creamy Green Chia Smoothie 1
serving
Brussels Sprout Slaw 1
serving
Chicken Fajitas 1
serving
Lettuce Cucumber Walnut Salad ½
serving
Egg Whites on Toast 1
slice
Yogurt & Pineapple 1
serving
Paleo Avocado Tuna Salad (Tuna in Water) 1
serving
Banana 1
banana
Fennel & Chicken Flatbread 1
pita
Cabbage Cucumber Salad ½
serving
Grown-Up PB&J Toast 1
servings
Basic Egg White Omelet 1
serving
Yogurt & Dried Mango 1
serving Creamy Green Chia Smoothie 1
serving
Mushroom and Pepper Tossed Salad 1
serving Chicken Fajitas 1
serving Lettuce Cucumber Walnut Salad ½
serving
Red Pepper & Tomato Salad 1
serving
Peanut Butter Banana English Muffin 1
serving
Nonfat greek yogurt 1
cup
Raspberry Peanut Butter Protein Smoothie 1
serving Brussels Sprout Slaw 1
serving
Chicken Philly Salad 1
serving
Balsamic Sautéed Spinach 1
serving
Greek Yogurt and Berry Parfait 1
serving
Buttered Toast 1
slice Creamy Green Chia Smoothie 1
serving Mushroom and Pepper Tossed Salad 1
serving Chicken Fajitas 1
serving Lettuce Cucumber Walnut Salad ½
serving
Tomato Basil Layered Salad 1
serving Protein Power Oats 1
serving Banana 1
banana
Yogurt with Avocado & Basil 1
serving
Carrots with Hummus 1
serving Fennel & Chicken Flatbread 1
pita
Strawberry and Walnut Spinach Salad ½
serving Red Pepper & Tomato Salad 1
serving Peanut Butter Banana English Muffin 1
serving Nonfat greek yogurt 1
cup Paleo Avocado Tuna Salad (Tuna in Water) 1
serving Banana 1
banana Chicken Philly Salad 1
serving Brussels Sprout Slaw 1
servingThe Mediterranean plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses.
| Daily average | Mediterranean plan | Standard plan |
|---|---|---|
| Calories | 1,551 | 1,538 |
| Carbs | 159g | 157g |
| Net carbs | 130g | 126g |
| Fat | 61g | 56g |
| Protein | 106g | 113g |
| Fiber | 29g | 31g |
Want a little less or more? See the 1500 Calorie Mediterranean Meal Plan or the 1600 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 1550 Calorie Meal Plan.
1550 Calorie Keto Meal Plan 50g net carbs a day or less, about 13% of Calories
1550 Calorie Vegan Meal Plan Plants only, no animal products
1550 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1550 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1550 Calorie Low Carb Meal Plan 96g carbs a day or less, 25% of Calories
1550 Calorie Low Fat Meal Plan 51g fat a day or less, 30% of Calories
1550 Calorie High Protein Meal Plan At least 136g protein a day, 35% of Calories
1550 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
