Deemed 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 start with this diet plan, you have 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 keep your daily calorie intake within 1400 calories while bringing all the healthy food options onto your platter.
The list of healthy options includes 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 associated with people living around the Mediterranean sea only.
Over time, given its unending health benefits, the diet has gained popularity amongst all fitness enthusiasts worldwide.
Let’s look at the guidelines you must follow before kickstarting 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 sugar and extra calories.
- Packaged and processed food is a big no.
- Ensure drinking enough water daily to keep your gut and digestion healthy.
- Divide your meals into smaller portions and plan them 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 in air-tight containers
- Indulge yourself in a healthy exercising routine along with this diet plan
Weekly sample planner for 1400 calorie Mediterranean diet plan
Day 1.
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.
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 – Yogurt and strawberry
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.
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.
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.
Baked ground turkey ziti – Link to homepage: https://carnivorestyle.com/
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 – Turmeric drink
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
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of easy to peel hardboiled eggs ( 4 nos) | 1 serving of protein pancakes with 1 serving of cheese toast | 4 servings of scrambled eggs with veggies | 1 serving of spinach scrambled eggs with 2 oranges | 1 serving of cottage cheese breakfast | 1 serving of scrambled eggs with feta cheese and 1 whole-wheat toast | 2 servings of over-easy eggs with cinnamon apple bites |
| Snack | 1 serving of carrots with hummus | 1 serving of yogurt and strawberries | 2 servings of cucumber avocado salad | 1 cup of non-fat Greek yogurt and strawberries | Granola( 1 oz) | Almonds ( 1 oz) | Almonds ( 1 oz) |
| Lunch | 2 servings of Tuna avocado salad with 1 serving of cheese slices | 2 servings of spinach tomato salad | 1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberrie | 1 serving of avocado tuna salad with sliced bell pepper | 1 serving of lemon avocado salad | 2 servings of carrots with hummus | 2 servings of carrots with hummus |
| Snack | Almonds ( 1 oz) | Almonds (1 oz) | Granola (1 oz) | Almonds (1 oz) | 1 apple with almond butter | Granola ( 1 oz) | Granola ( 1 oz) |
| Dinner | 1 serving of chicken cabbage salad with 1 serving of steamed broccoli with parmesan and olive oil | 1 serving of ground turkey, bean and walnut stir fry with 2 servings of hard-boiled eggs | 1 serving of healthy Ceaser salad | 2 servings of zucchini pasta | 1 serving of easy grilled lemon chicken with 1 serving of roasted Brussell sprouts | 1 serving of baked ground turkey ziti and 1 hard-boiled egg | 1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink |
| Total calories for the day | 1396 | 1407 | 1407 | 1411 | 1394 | 1397 | 1415 |
See Also
1500 calorie Mediterranean diet plan
Best Healthy Meal Delivery Services
30 Day Mediterranean Meal Plan
Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.