1200 Calorie Mediterranean Diet

The 1200 calorie Mediterranean diet doesn’t only help you in losing some quick weight, but also proves beneficial for the proper functioning of your heart, brain and other organs.

While often been termed as the world’s healthiest diet, the Mediterranean diet brings along all the fresh fruits, vegetables, healthy fats, lean proteins and whole grains on your platter. On the other side, moderate amounts of red wine are also permitted.

What is the 1200 calorie Mediterranean diet?

You need to follow all the rules, principles and guidelines of a Mediterranean diet while keeping your daily calorie intake within 1200 calories.

This diet plan is quite perfect for all those people who cant go well with all those low-carb and high protein diets. Here, you have to bring an ideal blend of all the healthy food options while merely keeping track of your daily calories intake.

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Still, before you go ahead with the printable 1200 calorie Mediterranean diet, do ensure to keep all the below-mentioned guidelines in your mind.

General guidelines for the 1200 calorie Mediterranean diet

  • There’s no thumb rule to follow this diet plan, and you can customize it according to your needs and preferences of a healthy diet.
  • Go for healthy eating while keeping the right balance of proteins, healthy carbs, fibers and healthy fats
  • Cut down on the consumptio0n of red meat and all kinds of processed and packaged food options
  • Even though you can consume moderate amounts of red wine, water must be your go-to beverage during this diet plan
  • Minimal amounts of tea and coffee are also permitted, but you got to keep a tab on your sugar intake

Weekly planner for 1200 calorie Mediterranean diet

Day 1.

1200 calorie Mediterranean diet - over-easy eggs

1200 calorie Mediterranean diet – over-easy eggs

Breakfast- 2 servings of over-easy eggs with 1 serving of cinnamon apple bites

Snack- 1 serving of egg mushroom cups and 2 cups of strawberries

Lunch- 1 serving of oregano eggs

Snack- 1 serving of toast with refried beans and avocado

Dinner- 1 serving of egg and cheese sandwich

Total calories for the day-1198

 

Day 2.

1200 calorie Mediterranean diet - chocolate avocado toast

1200 calorie Mediterranean diet – chocolate avocado toast

Breakfast- 1 serving of scrambled eggs with onion flakes and 1 apple

Snack- 1 serving of protein pancakes with 1 serving of cinnamon apple bites

Lunch- 1 serving of chocolate avocado toast with 1 serving of poached eggs

Snack- 1 serving of scrambled eggs with spinach and Mexican blend cheese

Dinner- 1 serving of Mexican scrambled eggs with 1 orange

Total calories for the day-1204

Day 3.

1200 calorie Mediterranean diet - egg white and mushroom omelette

1200 calorie Mediterranean diet – egg white and mushroom omelet

Breakfast- 1 serving of egg in a cup with 1 serving of whole-wheat toast

Snack- 1 serving of egg white and mushroom omelet with 1 apple

Lunch- 2 servings of spinach onion scramble

Snack- 1 serving of southwestern eggs

Dinner- 1 serving of gluten-free banana egg pancake with 1 serving of grilled peaches and honey

Total calories for the day-1209

Day 4.

1200 calorie Mediterranean diet - kale and egg cups

1200 calorie Mediterranean diet – kale and egg cups

Breakfast- 1 serving of basic egg white omelet with 1 cup of blueberries

Snack- 1 serving of guacamole pizza

Lunch- 1 serving of poached eggs with black beans and spinach

Snack- 1 serving of chocolate banana oatmeal

Dinner- 1 serving of kale and egg cups

Total calories for the day-1198

Day 5.

1200 calorie Mediterranean diet - buttered toast

1200 calorie Mediterranean diet – buttered toast

Breakfast- 1 serving of zucchini hash with 1 serving of grilled peaches and honey

Snack- 1 serving of eggs with hats on top

Lunch- 1 serving of sweet and salty polenta with 1 serving of poached eggs

Snack- 1 serving of pesto scrambled eggs

Dinner- 2 servings of buttered toast

Total calories for the day-1202

Day 6.

1200 calorie Mediterranean diet - egg and cheese sandwich

1200 calorie Mediterranean diet – egg and cheese sandwich

Breakfast- 1 serving of spinach scrambled eggs with 1 whole-wheat toast

Snack- 2 servings of buttered toast

Lunch- 1 serving of egg and cheese sandwich

Snack- 1 serving of protein pancakes with 1 serving of cheese toast

Dinner- 1 serving of egg mushroom cups with 1 serving of cinnamon apple bites

Total calories for the day-1207

Day 7.

1200 calorie Mediterranean diet - strawberries

1200 calorie Mediterranean diet – strawberries

Breakfast- 1 serving of cheese toast

Snack- 1 serving of basic scrambled eggs

Lunch- 1 serving of poached eggs with black beans and spinach

Snack- 1 serving of spinach onion scramble with 2 cups of strawberries

Dinner- 1 serving of classic avocado toast

Total calories for the day-1207

Bottom line for 1200 calorie Mediterranean diet

The rule here is to simplify your eating habits while including a healthy and balanced diet on your meal platter. That way, you can easily reach up to your health and fitness goals without any worries.

Printable (PDF) 1200 calorie Mediterranean diet

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 2 servings of over-easy eggs with 1 serving of cinnamon apple bites 1 serving of scrambled eggs with onion flakes and 1 apple    1 serving of egg in a cup with 1 serving of whole-wheat toast  1 serving of basic egg white omelette with 1 cup of blueberries 1 serving of zucchini hash with 1 serving of grilled peaches and honey 1 serving of spinach scrambled eggs with 1 whole-wheat toast 1 serving of cheese toast
Snack 1 serving of egg mushroom cups and 2 cups of strawberries 1 serving of protein pancakes with 1 serving of cinnamon apple bites 1 serving of egg white and mushroom omelette with 1 apple  1 serving of guacamole pizza  1 serving of eggs with hats on top 2 servings of buttered toast 1 serving of basic scrambled eggs
Lunch 1 serving of oregano eggs 1 serving of chocolate avocado toast with 1 serving of poached eggs 2 servings of spinach onion scramble 1 serving of poached eggs with black beans and spinach 1 serving of sweet and salty polenta with 1 serving of poached eggs 1 serving of egg and cheese sandwich 1 serving of poached eggs with black beans and spinach
Snack 1 serving of toast with refried beans and avocado 1 serving of scrambled eggs with spinach and Mexican blend cheese  1 serving of southwestern eggs 1 serving of chocolate banana oatmeal 1 serving of pesto scrambled eggs 1 serving of protein pancakes with 1 serving of cheese toast   1 serving of spinach onion scramble with 2 cups of strawberries
Dinner 1 serving of egg and cheese sandwich   1 serving of Mexican scrambled eggs with 1 orange  1 serving of gluten-free banana egg pancake with 1 serving of grilled peaches and honey 1 serving of kale and egg cups  2 servings of buttered toast 1 serving of egg mushroom cups with 1 serving of cinnamon apple bites 1 serving of classic avocado toast 
Total calories for the day 1198 1204   1209 1198 1202 1207 1207

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