1800-Calorie Mediterranean Diet: 7-Day Plan (with Gram Weights)

Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.

Always consult a registered dietitian, physician, or qualified healthcare provider before making significant changes to your diet, especially if you have a medical condition, take medication, are pregnant or nursing, or are managing a chronic illness. Individual results may vary.

1800-Calorie Mediterranean Diet: An Honest 7-Day Plan

An 1800-calorie Mediterranean diet centers on vegetables, legumes, whole grains, extra-virgin olive oil (EVOO), fish twice a week, moderate dairy, and small amounts of red meat and sweets.

The PREDIMED trial (Estruch et al., NEJM 2018 revised analysis) randomized 7,447 adults at high cardiovascular risk to a Mediterranean diet with EVOO, a Mediterranean diet with nuts, or a low-fat control.

After a median 4.8 years, both Mediterranean groups saw about 30 percent fewer major cardiovascular events than the low-fat control (1). This 7-day plan lands at 1800 kcal with 85 to 100 g protein, 50 to 60 g healthy fat (about half from EVOO), and 25 to 30 g fiber per day.

How the Macros Work at 1800 Calories

The Mediterranean pattern is not a specific macro prescription. Traditional intakes fall around 40 to 50 percent carb, 15 to 20 percent protein, and 35 to 40 percent fat (mostly monounsaturated from EVOO), which at 1800 kcal is roughly 200 g carb, 85 g protein, and 70 g fat.

This plan slightly bumps protein to 85 to 100 g for satiety while keeping the classic Mediterranean fat profile.

• Carbohydrate: 190 to 220 g. Whole grains (bulgur, quinoa, whole-grain bread, oats), legumes, fruit, vegetables.
• Protein: 85 to 100 g. Fish, poultry, eggs, Greek yogurt, cheese, legumes. Red meat only 1 to 2 times per week in small portions.
• Fat: 55 to 65 g, with 25 to 35 g from EVOO. Also olives, nuts, seeds, avocado, oily fish.
• Fiber: 25 to 30 g.
• Polyphenols: EVOO contributes about 60 to 200 mg polyphenols per tablespoon depending on freshness and cultivar; the Mediterranean pattern is also rich in polyphenols from vegetables, wine, and herbs, which are hypothesized to drive part of its cardioprotective effect (1).

Who This Plan Fits and Who Needs an Adjusted Version

• Fits: healthy adults maintaining weight, adults with elevated LDL or blood pressure looking for a lifestyle-based lipid strategy, people with prediabetes (Mediterranean patterns reduce type 2 diabetes incidence in PREDIMED and Look AHEAD offshoots), women in perimenopause managing weight and bone health.
• Needs adjustment: pregnancy (raise total kcal by 340 to 452 depending on trimester; avoid unpasteurized cheeses and high-mercury fish), lactation (add 330 to 400 kcal), athletes training over 5 hours per week (need more kcal and carbs), children (portions and dairy amounts differ).
• Not appropriate as written: chronic kidney disease (protein and potassium may need capping), history of pancreatitis (fat spread across the day matters), or fish allergies (need protein substitutions).

The Mediterranean Diet Pyramid at a Glance

The Mediterranean Diet Foundation pyramid places physical activity, adequate rest, and shared meals at the base, then fills the plate mostly with vegetables, fruits, whole grains, olive oil, and legumes at every main meal (2).

• Every meal: vegetables (at least 2 servings), fruit (1 to 2), whole grains, EVOO, herbs and spices.
• Every day: dairy in moderation (yogurt, cheese), olives, nuts, seeds, water.
• Weekly (2 or more times): fish and seafood, poultry, eggs, legumes.
• Weekly (occasional): red meat, processed meats, sweets.
• Alcohol: up to 1 drink/day for women, 1 to 2 for men (preferably wine with meals), and only if you already drink and have no contraindication.

Tested Values Used in This Plan

Values from USDA FoodData Central. Per-meal totals are within about 10 percent of stated numbers.

7-Day 1800-Calorie Mediterranean Meal Plan

Day 1 (approx. 1805 kcal, 92 g protein)

• Breakfast (395 kcal, 24 g protein): Scrambled eggs (3) with 100 g spinach and 30 g feta cheese, cooked in 1 tsp EVOO, plus 1 slice whole-wheat toast (30 g).
• Snack (190 kcal, 12 g protein): Nonfat Greek yogurt (170 g) with 100 g strawberries.
• Lunch (445 kcal, 15 g protein): Grain-free tabbouleh: 2 cups chopped parsley, 80 g cucumber, 80 g cherry tomato, 30 g hemp hearts, 1 tbsp EVOO, lemon, plus 100 g chickpeas warm with cumin and 25 g olives.
• Snack (140 kcal, 10 g protein): 28 g (1 oz) part-skim mozzarella with 60 g cherry tomato.
• Dinner (635 kcal, 31 g protein): Chicken Caesar salad: 120 g grilled chicken breast, 100 g romaine, 15 g parmesan, Greek-yogurt Caesar dressing (30 g Greek yogurt + 1 tsp EVOO + anchovy + lemon), 15 g croutons, plus 150 g garlic-roasted Brussels sprouts in 1 tsp EVOO.

Day 2 (approx. 1795 kcal, 100 g protein)

• Breakfast (365 kcal, 18 g protein): Basic soft-scrambled eggs (2) cooked in 1 tsp EVOO, plus 2 slices whole-wheat toast (60 g) with 1 tsp butter and 100 g fresh strawberries.
• Snack (200 kcal, 5 g protein): 15 g natural peanut butter with 150 g raw carrots.
• Lunch (495 kcal, 42 g protein): Tuna and white bean salad: 120 g canned tuna in water, 150 g cooked white beans, 60 g cherry tomato, 40 g red onion, 30 g parsley, 1 tbsp EVOO, lemon, on 60 g arugula.
• Snack (240 kcal, 20 g protein): Tuna avocado salad: 80 g canned tuna, 1/2 avocado (75 g), lemon, plus 28 g feta.
• Dinner (495 kcal, 15 g protein): Zucchini “pasta”: 300 g spiralized zucchini sauteed in 1 tbsp EVOO with 100 g cherry tomato, garlic, basil, and 20 g grated parmesan, plus 200 g steamed green beans with 1 tsp EVOO and lemon.

Day 3 (approx. 1810 kcal, 88 g protein)

• Breakfast (425 kcal, 32 g protein): Spinach and banana smoothie: 100 g spinach, 1/2 banana (60 g), 200 ml unsweetened almond milk, 20 g whey, plus 4 easy-to-peel hard-boiled eggs.
• Snack (140 kcal, 14 g protein): Reduced-fat cheese (2 slices / 56 g) with 60 g bell pepper.
• Lunch (445 kcal, 15 g protein): Grain-free tabbouleh: 2 cups chopped parsley, 80 g cucumber, 80 g cherry tomato, 30 g hemp hearts, 1 tbsp EVOO, lemon, plus 100 g chickpeas and 25 g olives.
• Snack (185 kcal, 5 g protein): 15 g natural peanut butter with 100 g celery.
• Dinner (615 kcal, 22 g protein): Easy grilled chicken (120 g chicken breast in 1 tsp EVOO, oregano, garlic, lemon) with a big Greek salad (100 g cucumber, 100 g tomato, 40 g red onion, 30 g feta, 25 g olives, 1 tbsp EVOO), plus 150 g grapes on the side.

Day 4 (approx. 1815 kcal, 82 g protein)

• Breakfast (420 kcal, 22 g protein): Herbed omelet (3 eggs with basil and parsley in 1 tsp EVOO) with 15 g crumbled feta and 2 medium oranges (260 g).
• Snack (195 kcal, 3 g protein): Pecans (28 g / 1 oz).
• Lunch (390 kcal, 35 g protein): Tuna-stuffed tomato: 120 g canned tuna in water, 1 tbsp Greek yogurt, celery, capers, lemon, stuffed into a 200 g tomato, with 28 g raw almonds.
• Snack (240 kcal, 5 g protein): Granola (2 oz / 56 g) with 100 g nonfat Greek yogurt.
• Dinner (570 kcal, 17 g protein): Mediterranean vegetable stir-fry: 100 g zucchini, 100 g bell pepper, 80 g cherry tomato, 100 g eggplant, 100 g chickpeas, 20 g pine nuts, cooked in 1 tbsp EVOO with garlic and thyme, over 100 g cooked bulgur.

Day 5 (approx. 1815 kcal, 88 g protein)

• Breakfast (410 kcal, 20 g protein): Scrambled eggs (2) with 100 g spinach and 30 g reduced-fat cream cheese, cooked in 1 tsp EVOO, plus cinnamon apple bites (1 apple / 180 g, cinnamon, 15 g walnut halves).
• Snack (200 kcal, 5 g protein): 15 g natural peanut butter with 150 g raw carrots.
• Lunch (400 kcal, 12 g protein): Almond butter and honey open sandwich: 2 slices whole-grain rye (60 g), 15 g almond butter, 1 tsp honey, 60 g sliced strawberries.
• Snack (140 kcal, 14 g protein): Reduced-fat cheese (2 slices / 56 g) with 60 g cherry tomato.
• Dinner (665 kcal, 37 g protein): Easy cheesy mixed vegetables: 150 g broccoli, 100 g cauliflower, 100 g bell pepper roasted in 1 tbsp EVOO, topped with 45 g melted mozzarella and 15 g parmesan, plus 200 g steamed green beans in 1 tsp EVOO and 100 g grilled shrimp.

Day 6 (approx. 1780 kcal, 85 g protein)

• Breakfast (325 kcal, 18 g protein): Scrambled eggs (2) with onion flakes and 60 g bell pepper, cooked in 1 tsp EVOO, plus 1 medium apple (180 g).
• Snack (140 kcal, 14 g protein): Reduced-fat cheese (2 slices / 56 g) with 60 g cherry tomato.
• Lunch (415 kcal, 14 g protein): Peanut butter and fig jam sandwich: 2 slices whole-grain bread (60 g), 20 g peanut butter, 1 tbsp low-sugar fig jam, plus 40 g cucumber slices.
• Snack (185 kcal, 12 g protein): 30 g gouda on 30 g whole-grain rye with sliced tomato.
• Dinner (715 kcal, 27 g protein): Cauliflower chicken fried rice: 200 g riced cauliflower, 100 g chicken breast, 1 whole egg, 60 g peas, 40 g carrot, garlic, ginger, 1 tbsp low-sodium soy sauce, cooked in 1 tbsp EVOO, plus 100 g cooked brown rice on the side.

Day 7 (approx. 1805 kcal, 90 g protein)

• Breakfast (355 kcal, 18 g protein): Strawberry yogurt smoothie: 200 g nonfat Greek yogurt, 100 g strawberries, 200 ml unsweetened almond milk, 30 g granola sprinkled on top.
• Snack (185 kcal, 5 g protein): 15 g natural peanut butter with 100 g celery.
• Lunch (450 kcal, 14 g protein): Red pepper and tomato salad: 2 servings of roasted red peppers (200 g), 150 g tomato, 30 g feta, 25 g olives, 30 g whole-grain croutons, 1 tbsp EVOO, oregano, on 60 g arugula.
• Snack (140 kcal, 14 g protein): Reduced-fat cheese (2 slices / 56 g) with 60 g cucumber.
• Dinner (675 kcal, 39 g protein): Protein-packed tuna melt: 120 g canned tuna in water, 1 tbsp Greek yogurt, celery, red onion, on 2 slices whole-grain bread (60 g) with 30 g melted mozzarella, plus 200 g steamed green beans in 1 tsp EVOO.

Weekly Summary

Weekly average sits at about 1804 kcal and 89 g protein. Fish or seafood shows up 4 days (target: at least 2 per week per Mediterranean Diet Foundation), legumes 4 days (target: at least 2 to 3 per week), and EVOO is used every day (2).

Add a 5-oz glass of red wine with dinner 2 to 3 nights a week if you already drink, which the PREDIMED protocol permitted (1).

What the Evidence Actually Shows

Three strong lines of evidence back the Mediterranean pattern.

• PREDIMED (Estruch 2018 revised NEJM). 7,447 adults at high cardiovascular risk randomized to Mediterranean-EVOO, Mediterranean-nuts, or a low-fat control. Both Mediterranean arms saw about 30 percent fewer major cardiovascular events over 4.8 years (1).
• Mediterranean Diet Foundation pyramid codifies the practical pattern: vegetables, fruits, whole grains, EVOO, and legumes at nearly every meal; fish and poultry weekly; red meat and sweets occasionally (2).
• EVOO polyphenols are hypothesized to contribute to the pattern’s benefit through anti-inflammatory and endothelial effects; higher-polyphenol EVOOs (typically fresh, cold-pressed, dark bottled) contain 200 mg+ per tablespoon vs. under 60 mg for older, refined oils.

The honest caveat: PREDIMED’s initial 2013 analysis was retracted and republished in 2018 with a broader per-protocol analysis. The main findings held; the trial remains one of the strongest RCTs of a dietary pattern to date (1).

Smart Swaps and Shopping Notes

• Cheapest ways to hit 4 EVOO tbsp/day: buy 750 ml bottles of extra-virgin (not “light” or “olive oil”) and keep it in a dark cupboard; heat only briefly for finishing.
• Canned wild sardines and mackerel with bones are as heart-protective as fresh salmon and much cheaper.
• Swap chicken for canned chickpeas or lentils in any lunch salad for a plant-forward day.
• Whole-grain sourdough often digests easier than commercial whole-wheat bread; nutrient content is similar.
• Herbs and spices (oregano, basil, rosemary, garlic) add polyphenols with no calories. Use them daily.

Frequently Asked Questions

Is 1800 calories enough on the Mediterranean diet for weight loss?

For most sedentary or lightly active adults 1800 kcal produces slow weight loss (0.25 to 0.75 lb per week) or weight maintenance. Larger, younger, or more active adults may need 2000 to 2400 kcal to lose.

The Mediterranean pattern’s satiety and nutrient density make it easier to sustain than pure calorie counting.

Can I drink red wine on this plan?

Only if you already drink and have no contraindication (pregnancy, liver disease, medication interaction, personal or family history of alcohol use disorder). PREDIMED permitted up to 1 glass/day for women and 1 to 2 for men with meals (1).

Alcohol adds calories and is not necessary for the diet’s benefits.

Do I need to buy expensive olive oil?

Buy the freshest extra-virgin olive oil you can afford, ideally with a harvest date on the label and stored in a dark bottle. Polyphenol content drops with age and light exposure. Cheaper EVOO still beats seed oils and butter for cardiovascular outcomes.

How is this different from a low-fat diet?

Total fat is higher (35 to 40 percent of kcal vs. under 30 percent), but the fat comes mostly from EVOO, nuts, and fish. Saturated fat is low.

Refined grains, added sugars, and processed foods drop out. The pattern is more effective than low-fat for cardiovascular events in high-risk adults (1).

Can I do this plan as a vegetarian or vegan?

Yes. Traditional Mediterranean intake is already 60 to 80 percent plant-based. Replace fish with legumes, tofu, tempeh, and nuts. Vegans should target 15 mcg B12 daily from supplement or fortified food and 25 mcg vitamin D in winter months.

Is red meat allowed?

1 to 2 small portions per week, roughly 100 g each, of lean beef, lamb, or pork. Processed meats (sausage, salami, bacon) are limited to occasional use because of their sodium and nitrite content.

Can I do this plan with type 2 diabetes?

Yes, and it is one of the evidence-preferred patterns. Meta-analyses show A1c reductions of 0.3 to 0.5 percentage points over 3 to 12 months. Coordinate any medication changes with your prescriber, since improved insulin sensitivity may require dose adjustment.

Disclaimer

This article is educational and does not replace individualized medical or nutrition care. This 1800-calorie Mediterranean plan is not written for pregnancy, lactation, adolescents, athletes training more than 5 hours per week, or adults with chronic kidney disease, fish allergy, or pancreatitis. Do not add alcohol if you have contraindications (pregnancy, liver disease, personal or family history of alcohol use disorder, medication interactions).

Adults with type 2 diabetes should coordinate medication doses with their prescriber before changing dietary patterns. Not medical advice; consult a registered dietitian before making major dietary changes.