7-Day No-Sugar Mediterranean Diet Meal Plan

Key Points

  • This 7-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000 calories.
  • Each day provides at least 82 grams of protein and 30 grams of fiber—two nutrients that can help you feel full and may facilitate weight loss.  
  • This no-added-sugar meal plan prioritizes the principles of the nutrient-rich Mediterranean diet.

The Mediterranean diet is consistently praised for its health benefits. Research links this healthy eating style to a reduced risk of type 2 diabetes, heart disease and even some cancers.1 But you may be surprised to learn that following the Mediterranean diet may facilitate weight loss and reduce the risk of weight gain over time.2 In this seven-day Mediterranean meal plan for weight loss, we skip added sugars and instead focus on a wide variety of protein sources, whole grains, legumes and an array of fruits, vegetables and healthy fats. We set this plan at a lower calorie level of 1,500 calories per day, which is a level that can facilitate weight loss for many people. For those with other calorie needs or health goals, we included modifications for 1,800 and 2,000 calories, making this a routine that can work for most people. Let’s get started!

Meal Plan at a Glance
 Breakfast/ AM snackLunch/ PM snackDinner
Yogurt parfait/ RaspberriesSandwich/ PlumSalmon pasta
Overnight oats/ Snack jarChicken soup/ OrangeBroccoli & white bean casserole
Overnight oats/ Snack jarChicken soup/ Mini stuffed peppersChicken & vegetables
Overnight oats/ Yogurt parfaitChicken soup/ PopcornPesto shrimp
Overnight oats/ Snack jarChicken soup/ BlueberriesQuiche & salad
Yogurt parfait/ Snack bowlQuiche/ PearChicken & salad
Yogurt parfait/ Snack jarQuiche/ AppleBlack bean tacos

 

Breakfast (301 calories)

  • 1 serving Banana–Peanut Butter Yogurt Parfait
 

A.M. Snack (32 calories)

  • ½ cup raspberries
 

Lunch (534 calories)

  • 1 serving Beet & White Bean Sandwiches
 

P.M. Snack (30 calories)

  • 1 plum
 

Dinner (625 calories)

  • 1 serving Creamy Salmon & Asparagus Pasta
 

Daily Totals: 1,522 calories, 58g fat, 82g protein, 187g carbohydrate, 32g fiber, 1,524mg sodium.

 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ¾ cup low-fat plain kefir to P.M. snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 cup low-fat plain kefir to P.M. snack, and add 1 serving Kale Salad with Balsamic & Parmesan to dinner.

Breakfast (346 calories)

  • 1 serving Apple-Pomegranate Overnight Oats
 

A.M. Snack (192 calories)

  • 1 serving Cucumber-Dill Ricotta Snack Jar
 

Lunch (347 calories)

  • 1 serving Chicken Fajita Soup
  • 1 clementine
 

P.M. Snack (62 calories)

  • 1 medium orange
 

Dinner (577 calories)

  • 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole
 

Daily Totals: 1,523 calories, 44g fat, 83g protein, 212g carbohydrate, 34g fiber, 1,626mg sodium.

 

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 2 cups mixed greens with 1 serving Italian Dressing to dinner.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and add 1 serving Pineapple Green Smoothie as an evening snack.

Breakfast (346 calories)

  • 1 serving Apple-Pomegranate Overnight Oats
 

A.M. Snack (192 calories)

  • 1 serving Cucumber-Dill Ricotta Snack Jar
 

Lunch (354 calories)

  • 1 serving Chicken Fajita Soup
  • ½ cup blueberries
 

P.M. Snack (122 calories)

  • 1 serving White Bean–Stuffed Mini Bell Peppers
 

Dinner (502 calories)

  • 1 serving Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
 

Daily Totals: 1,516 calories, 59g fat, 86g protein, 171g carbohydrate, 30g fiber, 1,739mg sodium.

 

Make it 1,800 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.

 

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Strawberry-Pineapple Smoothie as an evening snack.

Breakfast (346 calories)

  • 1 serving Apple-Pomegranate Overnight Oats
 

A.M. Snack (261 calories)

  • 1 cup low-fat plain strained Greek-style yogurt
  • 1 cup raspberries
  • 1 teaspoon chia seeds
  • 1 serving No-Sugar-Added Chia Seed Jam
 

Lunch (347 calories)

  • 1 serving Chicken Fajita Soup
  • 1 clementine
 

P.M. Snack (99 calories)

  • 1 serving Lemon-Parm Popcorn
 

Dinner (464 calories)

  • 1 serving 15-Minute Pesto Shrimp
  • ½ cup cooked brown rice
 

Daily Totals: 1,516 calories, 54g fat, 94g protein, 175g carbohydrate, 30g fiber, 1,523mg sodium.

 

Make it 1,800 calories: Add 1 serving Strawberry-Pineapple Smoothie as an evening snack.

 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, and add 1 serving Strawberry-Pineapple Smoothie as an evening snack.

Breakfast (346 calories)

  • 1 serving Apple-Pomegranate Overnight Oats
 

A.M. Snack (219 calories)

  • 1 serving Cottage Cheese Snack Jar
 

Lunch (347 calories)

  • 1 serving Chicken Fajita Soup
  • 1 clementine
 

P.M. Snack (63 calories)

  • ¾ cup blueberries
 

Dinner (523 calories)

  • 1 serving Broccoli, White Bean & Cheese Quiche 
  • 1 serving Roasted Cabbage Salad
 

Meal-Prep Tip: Reserve 2 servings Broccoli, White Bean & Cheese Quiche to have for lunch on Days 6 and 7.

 

Daily Totals: 1,498 calories, 57g fat, 84g protein, 178g carbohydrate, 33g fiber, 1,776mg sodium.

 

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Pineapple Green Smoothie as an evening snack.

Breakfast (301 calories)

  • 1 serving Banana–Peanut Butter Yogurt Parfait
 

A.M. Snack (261 calories)

  • 1 cup low-fat plain strained Greek-style yogurt
  • 1 cup raspberries
  • 1 teaspoon chia seeds
  • 1 serving No-Sugar-Added Chia Seed Jam
 

Lunch (360 calories)

  • 1 serving Broccoli, White Bean & Cheese Quiche 
  • ½ cup blueberries
 

P.M. Snack (131 calories)

  • 1 large pear
 

Dinner (465 calories)

  • 1 serving Garlic-Butter Chicken Bites
  • 1 serving Roasted Carrot Salad 
 

Daily Totals: 1,518 calories, 73g fat, 85g protein, 141g carbohydrate, 32g fiber, 1,267mg sodium.

 

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

 

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Breakfast (301 calories)

  • 1 serving Banana–Peanut Butter Yogurt Parfait
 

A.M. Snack (219 calories)

  • 1 serving Cottage Cheese Snack Jar
 

Lunch (360 calories)

  • 1 serving Broccoli, White Bean & Cheese Quiche 
  • ½ cup blueberries
 

P.M. Snack (95 calories)

  • 1 medium apple
 

Dinner (535 calories)

  • 1 serving Crispy Sheet-Pan Black Bean Tacos
 

Daily Totals: 1,510 calories, 57g fat, 82g protein, 181g carbohydrate, 38g fiber, 1,400mg sodium.

 

Make it 1,800 calories: Increase to 1 cup blueberries at lunch and add 1 serving Guacamole Chopped Salad to dinner.

 

Make it 2,000 calories: Increase to 1 cup blueberries at lunch, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.