1000 Calorie Mediterranean Diet Meal Plan (5-Day PDF)

One of the most enjoyable diets to lose 18 lbs in 2 weeks: Meet the 1000 calorie Mediterranean diet meal plan.

Among the diets you have tried so far, we are here with a diet that will make you very happy with its colors and recipes and you will enjoy while losing weight.

What is The 1000 Calorie Mediterranean Diet Meal Plan

Here is one of the diets that have become one of the favorite diets of all dieticians in recent years: The Mediterranean diet!

Let’s learn all the details of this diet that will help you change your eating habits in a short time and help you healthily lose weight.

The most popular and delicious ingredients of Mediterranean cuisine are the ingredients of this diet.

Olive oil, aromatic herbs, fish and seafood, legumes, bread and olives are among the things you will consume the most on this diet.

Unlike other diets, fish is consumed instead of red or white meat. Check our Mediterranean Grilled Branzino Recipe on YouTube

The 1000 calorie Mediterranean diet meal plan is a heart-friendly diet because lots of olive oil is consumed.

The Mediterranean diet prevents many ailments and helps you lose weight fast. In addition to all these, it also helps you to lose weight by enjoying what you eat.

It’s not a boring diet. Before starting this diet, you must have removed processed, refined sugar foods, spicy foods, carbonated drinks and non-grain carbohydrates such as white bread from your life.

You have to stay away from these during the whole diet.

What Should and Should Not Be Consumed in The Mediterranean Diet?

If you say “What is consumed in the Mediterranean diet?”, Let’s answer immediately.

Good quality olive oil, olives, sourdough bread, olives, cheese, especially green leafy vegetables, low sugar fruit, nuts, legumes and most importantly, fish.

Fish is a must in this diet. It differs from other diets and nutritional varieties in that it is a type of nutrition based on the consumption of healthy oils.

The fact that poultry and red meat are consumed in trace amounts compared to other diets and that products such as eggs, yogurt and cheese are consumed less are also the elements that differentiate the Mediterranean diet.

1000 calorie Mediterranean diet meal plan minimizes the risk of a heart attack.

There are not many snacks. The snacks also found progress in a system based on nuts and fruits. You can choose an omelet, olives and bread for breakfast or a breakfast consisting of yogurt, oats and fruit.

For lunch, you can consume sandwiches made with diet bread or fish salad. Apart from these, you can choose legumes, fish and salad together for your dinner.

In cases where you want to have a snack, you can get support from fruits and nuts. Do not neglect to drink lots of water.

Processed meats (salami, sausage, etc.), high sugar fruits and desserts, salty nuts, carbonated and sugary drinks (especially fruit juices), and sugary and fatty pastries are not eaten in the 1000 calorie Mediterranean diet meal plan.

Apart from these, it is recommended to consume small amounts of foods such as red meat, eggs and chicken.

This diet also eliminates foods with low grain value such as white bread.

1000 Calorie Mediterranean Diet Meal Plan

5-day meal plan

Day 1

Breakfast: 2 slices of wholemeal bread (rye, sourdough bread), 1 slice of unsalted feta cheese, 5-6 unsalted olives, 1 tablespoon of olive oil, lots of cucumbers, tomatoes and greens.

Lunch: A large bowl of green salad with tuna and olive oil, 1 slice of wholemeal bread

Snack: 5 raw almonds

Dinner: Vegetable meal cooked with olive oil, half a bowl of low-fat yogurt, salad

Total calories: 981

Day 2

Breakfast: 2 slices of feta cheese, 1 slice of whole wheat bread, 5-6 olives, lots of cucumbers and tomatoes.

Lunch: Baked, grilled vegetables, whole wheat flour or whole wheat pasta (with olive oil sauce), buttermilk

Dinner: 5 tablespoons of legume meal cooked with olive oil, lean salad

Total calories: 1061

Day 3

Breakfast: Half-fat yogurt, 3 tablespoons of oatmeal, a serving of fresh fruit (or 8 strawberries)

Lunch: Cheese salad with half of an avocado, 1 whole wheat bread, half a glass of buttermilk

Snack: Half a glass of semi-skimmed milk, 5 cashew

Dinner: Grilled fish, green salad

Total calories: 973,5

Day 4

Breakfast: Omelet cooked in olive oil with unsalted feta cheese, 5-6 olives, 1 slice of wholemeal bread, greens

Lunch: 8 tablespoons of green lentil meal cooked with olive oil, low-fat yogurt, and salad

Snack: 1 apple

Dinner: A vegetable dish cooked with olive oil, 6 tablespoons of boiled buckwheat, 1 bowl of low-fat yogurt

Total calories: 1031

Day 5

Breakfast: 2 tablespoons of curd cheese, 3 walnuts, 1 slice of wholemeal bread, lots of cucumbers, tomatoes and greens

Lunch: Boiled lentil salad, buttermilk

Snack: 10 raw almonds, 1 glass of semi-skimmed milk

Dinner: A vegetable dish with olive oil, salad, 2 slices of wholemeal bread

Total calories: 991

Printable (PDF) 1000 Calorie Mediterranean Diet Meal Plan

Meals	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	2 slices of wholemeal bread (rye, sourdough bread), 1 slice of unsalted feta cheese, 5-6 unsalted olives, 1 tablespoon of olive oil, lots of cucumbers, tomatoes and greens.	2 slices of feta cheese, 1 slice of whole wheat bread, 5-6 olives, lots of cucumbers and tomatoes.	Half-fat yogurt, 3 tablespoons of oatmeal, a serving of fresh fruit (or 8 strawberries)	Omelet cooked in olive oil with unsalted feta cheese, 5-6 olives, 1 slice of wholemeal bread, greens	2 tablespoons of curd cheese, 3 walnuts, 1 slice of wholemeal bread, lots of cucumbers, tomatoes and greens
Lunch	A large bowl of green salad with tuna and olive oil, 1 slice of wholemeal bread	Baked grilled vegetables, whole wheat flour or whole wheat pasta (with olive oil sauce), buttermilk	Cheese salad with half of an avocado, 1 whole wheat bread, half a glass of buttermilk	8 tablespoons of green lentils meal cooked with olive oil, low-fat yogurt, salad	Boiled lentil salad, buttermilk
Snack	5 raw almonds		Half a glass of semi-skimmed milk, 5 cashew	1 apple	10 raw almonds, 1 glass of semi-skimmed milk
Dinner	Vegetable meal cooked with olive oil, half a bowl of low-fat yogurt, salad	5 tablespoons of legumes meal cooked with olive oil, lean salad	Grilled fish, green salad	Vegetable dish cooked with olive oil, 6 tablespoons of boiled buckwheat, 1 bowl low-fat yogurt	Vegetable dish with olive oil, salad, 2 slices of wholemeal bread
Total calories for the day	981	1061	973.5	1031	991