7-Day Mediterranean Meal Plan – 1200 Calories Per Day

• 7-Day Mediterranean Meal Plan – 1200 Calories Per Day
• Breakfast: Oatmeal with Fruits and Nuts (calories – 297)
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• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 47)
• Medium apple – ½
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (calories 51)
• Dried apricots – 6
• Dinner (calories 457)
• Salmon Roast with Couscous and Fennel
• Roasted salmon fillet coated with ¼ teaspoon olive oil and ¼ teaspoon dried oregano, and seasoned with salt and pepper
• Roasted fennel bulb – 1 cup tossed with ½ tablespoon olive oil and a pinch of salt and pepper
• Whole wheat couscous cooked and topped with 1 tablespoon chopped walnuts
• Lemon wedge for garnish
• Snack (37 calories)
• Medium plum or fresh fig – 1
• Day 2:
• Oatmeal with Fruits and Nuts (calories – 297)
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (70 calories)
• Clementines – 2
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (108 calories)
• Walnuts halves – 5
• Dried apricots – 5
• Dinner (calories 427)
• Tomato and artichoke gnocchi – 1 ¾ cups
• Day 3:
• Breakfast (calories 266)
• Egg and Toast breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 131)
• Spiced chickpea nuts – ¼ cup
• Lunch (calories 332)

• Leftovers
• Tomato and artichoke gnocchi – 1 cup
• Mixed greens – 2 cups
• Top the salad greens with olive oil and balsamic vinaigrette.
• Snack (calories 25)
• Dried apricots – 3
• Dinner (calories 447)
• Cod with Vegetables & Couscous
• Cooked cod in olive oil and seasoned with herbs as preferred
• Cherry tomatoes – ½ cup
• Sliced zucchini sautéed in olive oil and seasoned with salt and pepper
• Whole wheat couscous cooked – 1 cup
• Whole wheat pita toasted – ½
• Lemon wedge for garnish
• Day 4:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 65)
• Walnut halves – 5
• Lunch (calories 350)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yoghurt topped with sliced strawberries ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 5:
• Breakfast (calories 297)
• Oatmeal with Fruits and Nuts
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 152)
• Medium apple – ½
• Peanut butter – 1 tablespoon
• Lunch (calories 305)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yogurt topped with sliced strawberry ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 6:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 78)
• Hard boiled eggs seasoned with salt and pepper
• Lunch (calories 299)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Combine the ingredients and then top with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 95)
• Medium apple -1
• Dinner (calories 444)
• Mediterranean tuna spinach salad – 1 serving
• Toasted whole-wheat bread – 1 slice
• Day 7:
• Breakfast (calories 266)
• Egg and Toast Breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 95)
• Medium apple -1
• Lunch (calories 350)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top the salad with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 27)
• Sliced strawberries – ¼ cup
• Dinner (calories 484)
• Chicken - 1 serving
• Steamed broccoli florets – 1 cup

Cooked whole-wheat couscous