The 1200 calorie Mediterranean diet doesn’t only help you lose weight but also proves beneficial for the proper functioning of your heart, brain and other organs.
While often 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 perfect for all those people who can’t 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 calorie intake.
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Still, before you go ahead with the printable 1200 calorie Mediterranean diet, keep all the guidelines below 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 for a healthy diet.
- Go for healthy eating while keeping the right balance of proteins, healthy carbs, fibers and fats.
- Cut down on the consumption 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 must keep a tab on your sugar intake.
Weekly planner for 1200 calorie Mediterranean diet
Day 1.
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.
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 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.
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.
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.
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.
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
The 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 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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