590 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 590 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 590 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
- Toast with Tomato, Onion, & Hummus
1 serving
Lunch
- Easy Spinach and Scallion Salad
1 serving
Dinner
- Garlic Broccoli Tofu
1 serving
- Avocado Coleslaw
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 587 Calories, 45g protein, 20g fat, and 61g carbs (48g 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
- Mushroom Egg White Omelet 1 serving
- Apple 1 apple
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Maple Pumpkin Cottage Cheese 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
Snack
- Carrots 0.5 cup
Day 2
Breakfast
- Veggie Omelet 1 serving
Lunch
- Cantaloupe with Feta & Pepper 1 serving
Dinner
- Scallion Crusted Salmon 0.5 serving
- Grilled Zucchini Spears 0.5 serving
Snack
- Blueberries 1 cup
Day 3
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Strawberries 1 cup
Lunch
- Carrots with Hummus 1 serving
Dinner
- Bean Sprouts with Tofu 1 serving
Snack
- Tuna and Hummus 0.5 serving
Day 4
Breakfast
- Veggie Omelet 1 serving
Lunch
- Tarragon and Dijon Chicken Salad 1 serving
- Cantaloupe 2 slices
Dinner
- Warm Tofu with Spicy Garlic Sauce 1 serving
- Grilled Zucchini Spears 1 serving
Snack
- Carrots 1 cup
Day 5
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Strawberries 1 cup
Lunch
- Cherry Tomatoes with Feta 1 serving
Dinner
- Maple Glazed Chicken 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Snack
- High Potassium Fruit Salad 1 serving
Day 6
Breakfast
- Mushroom Egg White Omelet 1 serving
- Blueberries 1 cup
Lunch
- Tuna and Hummus 0.5 serving
- Apple 1 apple
Dinner
- Scallion Crusted Salmon 1 serving
- Garlic Spinach 0.5 serving
Snack
- Lebanese Tomato and Onion Salad 0.5 serving
Day 7
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Cantaloupe 2 slices
Lunch
- Cantaloupe with Feta & Pepper 1 serving
Dinner
- Maple Glazed Chicken 1 serving
- Lebanese Fresh Thyme Tomato Salad 1 serving
Snack
- Carrots 0.5 cup
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