One-Week Mediterranean Meal Plan Without Sugar for Losing Weight

Meal Plan Overview

Day 1

Breakfast (301 calories)

A.M. Snack (32 calories)

Lunch (534 calories)

P.M. Snack (30 calories)

Dinner (625 calories)

Total for the Day: 1,522 calories, 58g fat, 82g protein, 187g carbohydrates, 32g fiber, 1,524mg sodium.

For 1,800 calories: Include ¼ cup unsalted dry-roasted almonds in the A.M. snack and ¾ cup low-fat plain kefir in the P.M. snack.

For 2,000 calories: Add ¼ cup unsalted dry-roasted almonds in the A.M. snack, 1 cup low-fat plain kefir in the P.M. snack, and a serving of Kale Salad with Balsamic & Parmesan at dinner.

Day 2

Breakfast (346 calories)

A.M. Snack (192 calories)

Lunch (347 calories)

P.M. Snack (62 calories)

Dinner (577 calories)

Total for the Day: 1,523 calories, 44g fat, 83g protein, 212g carbohydrates, 34g fiber, 1,626mg sodium.

For 1,800 calories: Add ¼ cup unsalted dry-roasted shelled pistachios in the P.M. snack and include 2 cups mixed greens with 1 serving of Italian Dressing at dinner.

For 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios in the P.M. snack and a serving of Pineapple Green Smoothie in the evening.

Day 3

Breakfast (346 calories)

A.M. Snack (192 calories)

Lunch (354 calories)

P.M. Snack (122 calories)

Dinner (502 calories)

Total for the Day: 1,516 calories, 59g fat, 86g protein, 171g carbohydrates, 30g fiber, 1,739mg sodium.

For 1,800 calories: Enjoy 1 serving of Strawberry-Pineapple Smoothie as an evening snack.

For 2,000 calories: Include a serving of Massaged Kale Salad at dinner and a serving of Strawberry-Pineapple Smoothie as an evening snack.

Day 4

Breakfast (346 calories)

A.M. Snack (261 calories)

Lunch (347 calories)

P.M. Snack (99 calories)

Dinner (464 calories)

Total for the Day: 1,516 calories, 54g fat, 94g protein, 175g carbohydrates, 30g fiber, 1,523mg sodium.

For 1,800 calories: Have a serving of Strawberry-Pineapple Smoothie as an evening snack.

For 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 2 Tbsp. chopped walnuts in the A.M. snack, and a serving of Strawberry-Pineapple Smoothie as an evening snack.

Day 5

Breakfast (346 calories)

A.M. Snack (219 calories)

Lunch (347 calories)

P.M. Snack (63 calories)

Dinner (523 calories)

Meal-Prep Tip: Save 2 servings of Broccoli, White Bean & Cheese Quiche for lunch on Days 6 and 7.

Total for the Day: 1,498 calories, 57g fat, 84g protein, 178g carbohydrates, 33g fiber, 1,776mg sodium.

For 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and ¼ cup unsalted dry-roasted almonds in the P.M. snack.

For 2,000 calories: Include ¼ cup unsalted dry-roasted almonds in the P.M. snack and a serving of Pineapple Green Smoothie as an evening snack.

Day 6

Breakfast (301 calories)

A.M. Snack (261 calories)

Lunch (360 calories)

P.M. Snack (131 calories)

Dinner (465 calories)

Total for the Day: 1,518 calories, 73g fat, 85g protein, 141g carbohydrates, 32g fiber, 1,267mg sodium.

For 1,800 calories: Add 2 Tbsp. chopped walnuts in the A.M. snack and ¼ cup unsalted dry-roasted almonds in the P.M. snack.

For 2,000 calories: Include 2 Tbsp. chopped walnuts in the A.M. snack, ¼ cup unsalted dry-roasted almonds in the P.M. snack, and a serving of Apple with Cinnamon Almond Butter as an evening snack.

Day 7

Breakfast (301 calories)

A.M. Snack (219 calories)

Lunch (360 calories)

P.M. Snack (95 calories)

Dinner (535 calories)

Total for the Day: 1,510 calories, 57g fat, 82g protein, 181g carbohydrates, 38g fiber, 1,400mg sodium.

For 1,800 calories: Increase lunch to 1 cup of blueberries and add a serving of Guacamole Chopped Salad to dinner.

For 2,000 calories: Raise lunch to 1 cup of blueberries, include 2 Tbsp. natural peanut butter in the P.M. snack, and add a serving of Guacamole Chopped Salad to dinner.

Frequently Asked Questions

• Is it okay to mix and match meals if there’s something I dislike?

Absolutely! If you’re not a fan of a meal, feel free to swap it out for one from the plan or look for more Mediterranean diet recipes to try. The goal here is a balanced approach, so pick meals with similar nutritional profiles when swapping.

• Can I have the same breakfast or lunch every day?

Sure, if that’s simpler for you. If you choose the sandwich on Day 1, remember it’s a bit more calorie-dense, so you may need to adjust your other meals if you’re tracking.

• Why aren’t there options for 1,200 calories?

We’ve moved away from 1,200-calorie modifications as dietary guidelines recommend that for many, it’s too restrictive to meet nutritional needs long-term.

• What’s the difference between added and natural sugars?

Added sugars are those included during processing for sweetness, while natural sugars occur in foods like fruits and vegetables. The latter typically come with more nutrients, which is why they’re generally viewed as healthier.

Health Benefits of the Mediterranean Diet

The Mediterranean diet focuses on consuming plenty of fruits, vegetables, lean proteins, whole grains, nuts, and healthy fats, while minimizing added sugars and overly processed foods. This way of eating is celebrated for its flexibility and long-term health benefits, like a reduced risk of obesity, diabetes, and heart disease. It also helps support healthy aging and reduce inflammation. This meal plan aligns with Mediterranean principles and is designed for weight management, providing ample protein and fiber to help you feel satisfied.

How We Create Meal Plans

Registered dietitians carefully construct these meal plans to be both nutritious and enjoyable. Each plan is tailored to address specific health or lifestyle goals and is checked for accuracy. Since nutritional needs vary, feel free to adjust these ideas to fit your own preferences!