580 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 580 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 580 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
- Guacamole on Tostada
1 serving
Lunch
- Avocado lettuce wrap
2 wraps
Dinner
- Kale Soup
1 serving
- Easy Sautéed Spinach
1 recipe
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 577 Calories, 45g protein, 20g fat, and 60g carbs (49g 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
- Nonfat yogurt 1 bowl
Lunch
- Cherry Tomatoes with Feta 1 serving
Dinner
- Maple Glazed Chicken 1 serving
- Turkish Style Salad 1 serving
Snack
- Apple 1 apple
Day 2
Breakfast
- Mushroom Egg White Omelet 1 serving
- Lemon Berry Smoothie 1 serving
Lunch
- Yogurt with Carrots & Cucumber 1 serving
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Easy Sautéed Spinach 1 recipe
Snack
- Grapes 0.5 cup
Day 3
Breakfast
- Egg Cups 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Easy Tossed Salad 1 serving
Dinner
- Blackened Catfish 1 serving
- Turkish Style Salad 0.5 serving
Snack
- Oranges 1 fruit
Day 4
Breakfast
- Blueberry Yogurt 1 serving
Lunch
- Watermelon Arugula and Feta Salad 1 serving
Dinner
- Maple Glazed Chicken 1 serving
- Garlic Spinach 0.5 serving
Snack
- Crustless Cucumber Sandwich 1 serving
Day 5
Breakfast
Lunch
- Grapes 1 cup
Dinner
- Blackened Catfish 1 serving
- Mushroom and Pepper Tossed Salad 0.5 serving
Snack
Day 6
Breakfast
- Mushroom Egg White Omelet 1 serving
- Lemon Berry Smoothie 1 serving
Lunch
- Watermelon Arugula and Feta Salad 1 serving
Dinner
- Broiled Sesame Cod 1 serving
- Easy Tossed Salad 1 serving
Snack
- Lebanese White Cabbage Salad 0.5 serving
Day 7
Breakfast
- Nonfat greek yogurt 1 cup
Lunch
- Cherry Tomatoes with Feta 0.5 serving
Dinner
- Maple Glazed Chicken 1 serving
- Balsamic Arugula Salad 1 serving
Snack
- Ginger, Apple, and Mint Green Smoothie 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