1400 Calorie Mediterranean Diet Plan

Deemed as one of the healthiest diet plans on this planet, a 1400 calorie Mediterranean diet plan is certainly what you need to get off that unwanted weight around your body.

Now, before you headstart with this diet plan, you really got to understand what it is all about.

What is a 1400 calorie Mediterranean diet plan?

With this diet plan, you are not required to bother much about your proteins, carbs, fats, or fibers. All you need to do is just keep your daily calorie intake within 1400 calories while bringing all the healthy food options on to your platter.

Speaking of healthy options, the list includes all the fresh fruits, vegetables, whole grains, healthy fats, fish, and legumes. The best part- you are also not required to think much before putting that extra seasoning on your salad plate. Sounds tempting..isn’t it?

A Mediterranean diet was earlier being associated with people living around the Mediterranean sea only. Over time, given to its unending health benefits, the diet has gained popularity amongst all the fitness enthusiasts around the world.

That said, let’s have a look at the guidelines that you must follow before kickstarting with this diet plan.

Guidelines to follow before starting with 1400 calorie Mediterranean diet plan

  • Only go for healthier food items and not something that is loaded with all the sugar and extra calories
  • Packaged and processed food is a big no
  • Ensure drinking enough water during the day in order to keep your gut and digestion healthy
  • Divide your meals into smaller portions and plan it accordingly for the whole week
  • Red wine, tea or coffee in moderate amounts is permitted during this diet plan
  • Avoid all those sugary drinks, sodas, juices and beverages
  • Prepare the meals before the start of the week and store them into air-tight containers
  • Indulge yourself into a healthy exercising routine along with this diet plan

Weekly sample planner for 1400 calorie Mediterranean diet plan

Day 1.

1400 calorie Mediterranean diet plan - carrots with hummus

1400 calorie Mediterranean diet plan – carrots with hummus

Breakfast- 1 serving of easy to peel hardboiled eggs ( 4 nos)

Snack-  1 serving of carrots with hummus

Lunch-  2 servings of Tuna avocado salad with 1 serving of cheese slices

Snack- Almonds ( 1 oz)

Dinner- 1 serving of chicken cabbage salad with 1 serving of steamed broccoli with parmesan and olive oil

Total calories for the day-1396

 

Day 2.

1400 calorie Mediterranean diet plan - protein pancakes

1400 calorie Mediterranean diet plan – protein pancakes

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

Snack-  1 serving of yogurt and strawberries

Lunch- 2 servings of spinach tomato salad

Snack- Almonds (1 oz)

Dinner- 1 serving of ground turkey, bean and walnut stir fry with 2 servings of hard-boiled eggs

Total calories for the day-1407

 

Day 3.

1400 calorie Mediterranean diet plan - cucumber avocado salad

1400 calorie Mediterranean diet plan – cucumber avocado salad

Breakfast- 4 servings of scrambled eggs with veggies

Snack- 2 servings of cucumber avocado salad

Lunch- 1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberries

Snack- Granola (1 oz)

Dinner- 1 serving of healthy Ceaser salad

Total calories for the day-1407

 

Day 4.

1400 calorie Mediterranean diet plan - avocado tuna salad

1400 calorie Mediterranean diet plan – avocado tuna salad

Breakfast- 1 serving of spinach scrambled eggs with 2 oranges

Snack-  1 cup of non-fat Greek yogurt and strawberries

Lunch- 1 serving of avocado tuna salad with sliced bell pepper

Snack- Almonds (1 oz)

Dinner- 2 servings of zucchini pasta

Total calories for the day-1411

 

Day 5.

1400 calorie Mediterranean diet plan - cottage cheese breakfast

1400 calorie Mediterranean diet plan – cottage cheese breakfast

Breakfast- 1 serving of cottage cheese breakfast

Snack-  Granola( 1 oz)

Lunch- 1 serving of lemon avocado salad

Snack-  1 apple with almond butter

Dinner- 1 serving of easy grilled lemon chicken with 1 serving of roasted Brussell sprouts

Total calories for the day-1394

 

Day 6.

1400 calorie Mediterranean diet plan - scrambled eggs with feta cheese

1400 calorie Mediterranean diet plan – scrambled eggs with feta cheese

Breakfast- 1 serving of scrambled eggs with feta cheese and 1 whole-wheat toast

Snack-  Almonds ( 1 oz)

Lunch- 2 servings of carrots with hummus

Snack- Granola ( 1 oz)

Dinner- 1 serving  of baked ground turkey ziti and 1 hard-boiled egg

Total calories for the day-1397

 

Day 7.

1400 calorie Mediterranean diet plan - Granola

1400 calorie Mediterranean diet plan – Granola

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

Snack-  Almonds ( 1 oz)

Lunch- 2 servings of carrots with hummus

Snack- Granola ( 1 oz)

Dinner- 1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink

Total calories for the day-1415

Summing it up

A 1400 calorie Mediterranean diet plan can make you reach your fitness goals quite easily. All you need to show is a bit of dedication and attention towards ‘ what you are eating’ and ‘ how much you are eating’ during the day.

Printable (PDF) 1400 calorie Mediterranean diet plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of easy to peel hardboiled eggs ( 4 nos)1 serving of protein pancakes with 1 serving of cheese toast4 servings of scrambled eggs with veggies1 serving of spinach scrambled eggs with 2 oranges1 serving of cottage cheese breakfast1 serving of scrambled eggs with feta cheese and 1 whole-wheat toast2 servings of over-easy eggs  with cinnamon apple bites
Snack1 serving of carrots with hummus1 serving of yogurt and strawberries2 servings of cucumber avocado salad1 cup of non-fat Greek yogurt and strawberriesGranola( 1 oz)Almonds ( 1 oz)Almonds ( 1 oz)
Lunch2 servings of Tuna avocado salad with 1 serving of cheese slices2 servings of spinach tomato salad1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberrie1 serving of avocado tuna salad with sliced bell pepper1 serving of lemon avocado salad2 servings of carrots with hummus2 servings of carrots with hummus
SnackAlmonds ( 1 oz)Almonds (1 oz)Granola (1 oz)Almonds (1 oz)1 apple with almond butterGranola ( 1 oz)Granola ( 1 oz)
Dinner1 serving of chicken cabbage salad with 1 serving of steamed broccoli with parmesan and olive oil1 serving of ground turkey, bean and walnut stir fry with 2 servings of hard-boiled eggs1 serving of healthy Ceaser salad2 servings of zucchini pasta1 serving of easy grilled lemon chicken with 1 serving of roasted Brussell sprouts1 serving  of baked ground turkey ziti and 1 hard-boiled egg1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink
Total calories for the day1396140714071411139413971415

1400 calorie paleo diet plan

1500 calorie Mediterranean diet plan