500 Calorie Mediterranean Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 496 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 500 Calories, but it's important to do so safely.

Important Considerations:

  • Consult with a healthcare provider: Before starting a 500 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 500 Calorie Mediterranean Meal Plan

This 500 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 496 Calories, with 35g protein, 20g fat and 52g carbs (including 12g of fiber).

Use this 7-day mediterranean plan in my account

How It Differs from the Standard 500 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
Calories496501
Carbs52g49g
Net carbs40g36g
Fat20g18g
Protein35g39g
Fiber12g13g

Want a little more? See the 600 Calorie Mediterranean Meal Plan.

See all our Mediterranean meal plans. Not following a specific diet? See the 500 Calorie Meal Plan.

Browse Other 500 Calorie Diet Plans