Mediterranean meal plan for weight loss

Written byListonic team

Updated on Nov 22, 2024

Reimagining weight management, the Mediterranean meal plan for weight loss marries the classic Mediterranean diet with a mindful approach to calories. It's all about moderation and nutrient-rich foods for a satisfying yet slimming journey.

This plan champions a diet rich in plant-based foods, lean proteins, and whole grains, artfully balancing taste and health to aid in shedding pounds naturally.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Feta cheese

Eggs

Meats

Chicken

Salmon

Cod

Fish & seafood

Salmon

Cod

Fresh grocery

Strawberries

Blueberries

Raspberries

Cucumbers

Tomatoes

Lemons

Carrots

Lettuce

Spinach

Arugula

Bananas

Broccoli

Kale

Avocado

Bell peppers

Asparagus

Apples

Dry goods

Lentils

Quinoa

Oatmeal

Brown rice

Couscous

Chickpeas

Black beans

Snacks & sweets

Honey

Sliced almonds

Almonds

Spices & sauces

Olive oil

Hummus

Salsa

Balsamic vinegar

Bakery

Whole grain pita bread

Meal plan overview

This plan champions a diet rich in plant-based foods, lean proteins, and whole grains, artfully balancing taste and health to aid in shedding pounds naturally.

Mediterranean meal plan for weight loss exemplary product

Foods to eat

High-Fiber Vegetables: Leafy greens, bell peppers, and eggplants for satiety.
Lean Proteins: Grilled chicken, fish, and legumes for muscle maintenance.
Whole Grains: In moderation, like brown rice and whole wheat pasta.
Healthy Fats: Olive oil and nuts, but in controlled portions.
Low-Calorie Fruits: Berries, apples, and pears for natural sweetness.
Herbal Teas and Water: For hydration and suppressing appetite.
Seafood: Especially fatty fish for omega-3s and protein.
Small Portions of Dairy: Like Greek yogurt and low-fat cheese.

✅Tip

Start meals with a salad or broth-based soup to help control portion sizes and reduce overall calorie intake.

Foods not to eat

High-Calorie Nuts: Such as macadamias and pecans in large quantities.
Refined Grains and Sugars: White bread, pasta, and sweet desserts.
Fatty Meats: Red meat and processed meats.
Fried Foods: High in unhealthy fats and calories.
Full-Fat Dairy Products: Cream, full-fat cheese, and butter.
Sugary Beverages: Including sweetened teas and coffees.
Excess Alcohol: Can contribute to weight gain and unhealthy eating habits.
Processed Snacks: Chips, cookies, and pre-packaged sweets.

Join 20M+ smart shoppers worldwide

Main benefits

The Mediterranean meal plan for weight loss combines the flavorful richness of Mediterranean cuisine with calorie-conscious meal planning. This plan focuses on high-fiber foods like vegetables and whole grains that aid in satiety, lean proteins for muscle maintenance, and healthy fats from sources like olive oil and nuts. Portion control and balance are key elements, ensuring a nutrient-rich diet that supports sustainable weight loss. The variety and palatability of the meals make this diet a satisfying approach to weight loss, steering clear of deprivation and promoting a healthy relationship with food.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Opt for low-calorie, nutrient-rich foods like Greek yogurt, honey, and fresh berries, which can be more affordable in larger sizes. Lentils, cucumbers, and tomatoes are versatile and can be bought in bulk or in season for better prices. Homemade hummus and vinaigrettes can be more economical and healthier than store-bought versions.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

Choose these low-calorie, nutrient-dense snacks for weight loss on the Mediterranean Diet:

Bell pepper slices with hummus
Cherry tomatoes and mozzarella cheese
Plain Greek yogurt with fresh berries
Roasted chickpeas
Grilled zucchini slices
Almonds and walnuts
Apple slices with a sprinkle of cinnamon

When following the Mediterranean diet for weight loss, focus on water to stay hydrated and reduce hunger, green tea for its metabolism-boosting properties, black coffee in moderation, vegetable juices for nutrients without excess calories, and avoiding sugary drinks and alcohol to help maintain a calorie deficit.

For weight loss within the Mediterranean framework, focus on portion control and increasing your intake of high-fiber foods like vegetables and legumes, which help you feel full longer. Lean proteins from fish and poultry, along with healthy fats from olive oil, support satiety and prevent overeating. This approach maintains the diet’s flavorful and varied nature while reducing calorie intake.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with honey and a handful of berries (calories: 250, protein: 15g, carbs: 25g, fat: 6g)
Lunch: Lentil salad with cucumbers, tomatoes, and a lemon-olive oil dressing (calories: 300, protein: 18g, carbs: 40g, fat: 10g)
Snack: Carrot and cucumber sticks with hummus (calories: 100, protein: 5g, carbs: 15g, fat: 4g)
Dinner: Grilled chicken with a side of mixed greens and quinoa (calories: 400, protein: 30g, carbs: 30g, fat: 16g)

Day 2

Breakfast: Oatmeal with sliced almonds and a small banana (calories: 300, protein: 8g, carbs: 50g, fat: 8g)
Lunch: Tomato and cucumber salad with feta cheese and whole grain pita (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
Snack: A handful of mixed nuts (calories: 180, protein: 5g, carbs: 6g, fat: 16g)
Dinner: Baked salmon with steamed broccoli and a side salad (calories: 450, protein: 35g, carbs: 20g, fat: 22g)

Day 3

Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 250, protein: 18g, carbs: 20g, fat: 12g)
Lunch: Quinoa and black bean bowl with avocado and salsa (calories: 400, protein: 15g, carbs: 55g, fat: 15g)
Snack: Greek yogurt with a sprinkle of cinnamon (calories: 120, protein: 10g, carbs: 10g, fat: 4g)
Dinner: Grilled vegetable skewers with a small portion of couscous (calories: 350, protein: 8g, carbs: 45g, fat: 12g)

Day 4

Breakfast: Smoothie with kale, Greek yogurt, and mixed berries (calories: 280, protein: 15g, carbs: 35g, fat: 5g)
Lunch: Caprese salad with olive oil and balsamic vinegar, and whole grain bread (calories: 350, protein: 12g, carbs: 30g, fat: 18g)
Snack: Sliced apple with a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner: Lemon-herb baked cod with a side of roasted asparagus (calories: 400, protein: 30g, carbs: 20g, fat: 20g)

Day 5

Breakfast: Whole grain toast with avocado (calories: 300, protein: 10g, carbs: 30g, fat: 15g)
Lunch: Chickpea and vegetable stew (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
Snack: A small serving of berries and a few walnuts (calories: 180, protein: 4g, carbs: 15g, fat: 12g)
Dinner: Stuffed bell peppers with brown rice, vegetables, and a small portion of feta (calories: 400, protein: 12g, carbs: 50g, fat: 15g)

Day 6

Breakfast: Greek yogurt parfait with granola and honey (calories: 350, protein: 12g, carbs: 45g, fat: 10g)
Lunch: Tuna salad with mixed greens and vinaigrette (calories: 300, protein: 25g, carbs: 10g, fat: 15g)
Snack: Whole grain pita bread with tzatziki (calories: 150, protein: 6g, carbs: 20g, fat: 5g)
Dinner: Vegetable paella with a variety of seasonal veggies (calories: 400, protein: 10g, carbs: 65g, fat: 10g)

Day 7

Breakfast: Omelette with tomatoes, onions, and green peppers (calories: 250, protein: 18g, carbs: 15g, fat: 12g)
Lunch: Lentil soup with a side of arugula salad (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
Snack: A piece of fruit and a small handful of nuts (calories: 200, protein: 5g, carbs: 25g, fat: 12g)
Dinner: Grilled shrimp with a Mediterranean quinoa salad (calories: 450, protein: 30g, carbs: 40g, fat: 15g)

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!