860 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 860 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 860 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
- Egg Cups
1 serving
- Toast with Tomato, Onion, & Hummus
1 serving
Lunch
- Avocado Chickpea Lettuce Wraps
1 serving
- Maple Pumpkin Cottage Cheese
1 serving
Dinner
- Hoisin-Glazed Shrimp Skewers
1 serving
- Brussels Sprout Slaw
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 857 Calories, 66g protein, 31g fat, and 89g carbs (67g 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
Lunch
- Tuna Avocado Salad 1 serving
- Bell Pepper and Hummus Snack 1 serving
Dinner
- Mozzarella Tortilla Pizza 1 serving
- Grilled Asparagus 1 serving
Snack
- Very Green Veggie Protein Smoothie 1 serving
Day 2
Breakfast
- Avocado & Tomato Toast 1 serving
- Oranges 1 fruit
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Sliced bell pepper 0.5 pepper
Dinner
- Simple Lemon Herb Chicken 1 serving
- Mediterranean Salad 0.5 serving
Snack
- Avocado Rice Cake 1 serving
Day 3
Breakfast
- Pumpkin Protein Pancakes 1 serving
- Cinnamon Toast 1 slice
Lunch
- Very Green Veggie Protein Smoothie 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Dinner
- Pizza Roll-Up 1 serving
- Turkish Style Salad 0.5 serving
Snack
- Tuna and Hummus 1 serving
Day 4
Breakfast
- Cinnamon French Toast 1 serving
- Avocado Rice Cake 1 serving
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Cantaloupe 2 slices
Dinner
- Simple Lemon Herb Chicken 1 serving
- Grilled Asparagus 1 serving
Snack
- Bell Pepper and Hummus Snack 1 serving
Day 5
Breakfast
- Very Green Veggie Protein Smoothie 1 serving
- Cinnamon Apple Bites 1 serving
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Strawberries 0.5 cup
Dinner
- Mozzarella Tortilla Pizza 1 serving
- Lebanese Tomato and Onion Salad 1 serving
Snack
- Simple Lemon Pepper Tuna 0.5 serving
Day 6
Breakfast
- Avocado & Tomato Toast 1 serving
- Oranges 1 fruit
Lunch
- Greek Yogurt with Blue and Blackberries 1 serving
- Sliced bell pepper 1 pepper
Dinner
- Pizza Roll-Up 1 serving
- Grilled Asparagus 0.5 serving
Snack
- Tuna and Hummus 1 serving
Day 7
Breakfast
- Very Green Veggie Protein Smoothie 1 serving
- Blueberries 1 cup
Lunch
- Almonds and Blueberries Yogurt Snack 1 serving
- Strawberries 1 cup
Dinner
- Simple Lemon Herb Chicken 1 serving
- Mediterranean Salad 0.5 serving
Snack
- Lebanese Tomato and Onion Salad 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