1,500-Calorie Mediterranean Meal Plan: 7 Days + Grocery List

In short: this 1,500-calorie Mediterranean meal plan gives you 7 days of breakfast, lunch and dinner, averaging 1499 kcal, 78 g protein, 144 g carbs and 62 g fat per day. Built on vegetables, legumes, whole grains, fish and olive oil, with little red meat.

Calories: 1499
Protein: 78 g
Carbs: 144 g
Fat: 62 g

Who it's for: Anyone who wants the eating pattern health bodies keep recommending, without guessing what to cook.

Other calorie levels:1,800 kcal 2,000 kcal 2,500 kcal

Your 7-day menu

Monday

1470 kcal · P 79 g · C 146 g · F 57 g

BreakfastGreek yoghurt with walnuts & honey420 kcal · 23 g protein
3 min · portion ×1.05
- 263 g (9.3 oz) Greek yoghurt (2%)
- 21 g (0.7 oz) Walnuts
- 11 g (0.4 oz) Honey
- 84 g (3.0 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
LunchSardine & tomato wholegrain toast504 kcal · 29 g protein
5 min · portion ×1.05
- 105 g (3.7 oz) Canned sardines (drained)
- 74 g (2.6 oz) Wholegrain bread
- 105 g (3.7 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
DinnerLentil, spinach & tomato stew546 kcal · 27 g protein
30 min · portion ×1.05
- 84 g (3.0 oz) Green lentils (dry)
- 210 g (7.4 oz) Chopped tomatoes
- 84 g (3.0 oz) Baby spinach
- 42 g (1.5 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.

Tuesday

1520 kcal · P 76 g · C 149 g · F 60 g

BreakfastTomato & olive oil toast with eggs440 kcal · 20 g protein
10 min
- 70 g (2.5 oz) Sourdough bread
- 1 Tomato
- 2 Eggs
- 10 ml (0.3 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
LunchFarro, roasted veg & hummus bowl540 kcal · 18 g protein
25 min
- 70 g (2.5 oz) Farro or bulgur (dry)
- 150 g (5.3 oz) Aubergine / eggplant
- 1 Bell pepper
- 50 g (1.8 oz) Hummus
Roast veg, cook farro, top with hummus.
DinnerBaked cod with tomatoes, olives & potatoes540 kcal · 38 g protein
30 min
- 170 g (6.0 oz) Cod fillet
- 200 g (7.1 oz) Baby potatoes
- 120 g (4.2 oz) Cherry tomatoes
- 25 g (0.9 oz) Olives
- 10 ml (0.3 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.

Wednesday

1520 kcal · P 78 g · C 136 g · F 70 g

BreakfastSavoury oats with feta & spinach420 kcal · 18 g protein
10 min
- 50 g (1.8 oz) Rolled oats
- 50 g (1.8 oz) Baby spinach
- 30 g (1.1 oz) Feta
- 1 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
LunchGreek salad with chickpeas500 kcal · 18 g protein
10 min
- 120 g (4.2 oz) Chickpeas (drained)
- 120 g (4.2 oz) Cucumber
- 1 Tomato
- 40 g (1.4 oz) Feta
- 15 ml (0.5 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
DinnerChicken souvlaki with tzatziki & pitta600 kcal · 42 g protein
25 min
- 150 g (5.3 oz) Chicken breast
- 1 Wholemeal pitta
- 80 g (2.8 oz) Greek yoghurt (2%)
- 60 g (2.1 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.

Thursday

1470 kcal · P 79 g · C 146 g · F 57 g

BreakfastGreek yoghurt with walnuts & honey420 kcal · 23 g protein
3 min · portion ×1.05
- 263 g (9.3 oz) Greek yoghurt (2%)
- 21 g (0.7 oz) Walnuts
- 11 g (0.4 oz) Honey
- 84 g (3.0 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
LunchSardine & tomato wholegrain toast504 kcal · 29 g protein
5 min · portion ×1.05
- 105 g (3.7 oz) Canned sardines (drained)
- 74 g (2.6 oz) Wholegrain bread
- 105 g (3.7 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
DinnerLentil, spinach & tomato stew546 kcal · 27 g protein
30 min · portion ×1.05
- 84 g (3.0 oz) Green lentils (dry)
- 210 g (7.4 oz) Chopped tomatoes
- 84 g (3.0 oz) Baby spinach
- 42 g (1.5 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.

Friday

1520 kcal · P 76 g · C 149 g · F 60 g

BreakfastTomato & olive oil toast with eggs440 kcal · 20 g protein
10 min
- 70 g (2.5 oz) Sourdough bread
- 1 Tomato
- 2 Eggs
- 10 ml (0.3 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
LunchFarro, roasted veg & hummus bowl540 kcal · 18 g protein
25 min
- 70 g (2.5 oz) Farro or bulgur (dry)
- 150 g (5.3 oz) Aubergine / eggplant
- 1 Bell pepper
- 50 g (1.8 oz) Hummus
Roast veg, cook farro, top with hummus.
DinnerBaked cod with tomatoes, olives & potatoes540 kcal · 38 g protein
30 min
- 170 g (6.0 oz) Cod fillet
- 200 g (7.1 oz) Baby potatoes
- 120 g (4.2 oz) Cherry tomatoes
- 25 g (0.9 oz) Olives
- 10 ml (0.3 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.

Saturday

1520 kcal · P 78 g · C 136 g · F 70 g

BreakfastSavoury oats with feta & spinach420 kcal · 18 g protein
10 min
- 50 g (1.8 oz) Rolled oats
- 50 g (1.8 oz) Baby spinach
- 30 g (1.1 oz) Feta
- 1 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
LunchGreek salad with chickpeas500 kcal · 18 g protein
10 min
- 120 g (4.2 oz) Chickpeas (drained)
- 120 g (4.2 oz) Cucumber
- 1 Tomato
- 40 g (1.4 oz) Feta
- 15 ml (0.5 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
DinnerChicken souvlaki with tzatziki & pitta600 kcal · 42 g protein
25 min
- 150 g (5.3 oz) Chicken breast
- 1 Wholemeal pitta
- 80 g (2.8 oz) Greek yoghurt (2%)
- 60 g (2.1 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.

Sunday

1470 kcal · P 79 g · C 146 g · F 57 g

BreakfastGreek yoghurt with walnuts & honey420 kcal · 23 g protein
3 min · portion ×1.05
- 263 g (9.3 oz) Greek yoghurt (2%)
- 21 g (0.7 oz) Walnuts
- 11 g (0.4 oz) Honey
- 84 g (3.0 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
LunchSardine & tomato wholegrain toast504 kcal · 29 g protein
5 min · portion ×1.05
- 105 g (3.7 oz) Canned sardines (drained)
- 74 g (2.6 oz) Wholegrain bread
- 105 g (3.7 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
DinnerLentil, spinach & tomato stew546 kcal · 27 g protein
30 min · portion ×1.05
- 84 g (3.0 oz) Green lentils (dry)
- 210 g (7.4 oz) Chopped tomatoes
- 84 g (3.0 oz) Baby spinach
- 42 g (1.5 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.

Grocery list for the week

Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.

Aubergine / eggplant300 g (10.6 oz)
Baby potatoes400 g (14.1 oz)
Baby spinach350 g (12.3 oz)
Bell pepper2
Canned sardines (drained)320 g (11.3 oz)
Cherry tomatoes560 g (1.2 lb)
Chicken breast300 g (10.6 oz)
Chickpeas (drained)240 g (8.5 oz)
Chopped tomatoes630 g (1.4 lb)
Cod fillet340 g (12.0 oz)
Cucumber360 g (12.7 oz)
Egg2
Eggs4
Farro or bulgur (dry)140 g (4.9 oz)
Feta140 g (4.9 oz)
Fresh figs or berries250 g (8.8 oz)
Greek yoghurt (2%)950 g (2.1 lb)
Green lentils (dry)250 g (8.8 oz)
Honey30 g (1.1 oz)
Hummus100 g (3.5 oz)
Olive oil70 ml (2.4 fl oz)
Olives50 g (1.8 oz)
Rolled oats100 g (3.5 oz)
Sourdough bread270 g (9.5 oz)
Tomato4
Walnuts60 g (2.1 oz)
Wholegrain bread220 g (7.8 oz)
Wholemeal pitta2

Tips for a Mediterranean week

Use extra-virgin olive oil as your main cooking and dressing fat.
Aim for fish twice a week, including one oily fish like salmon or sardines.
Legumes three times a week keep it filling and cheap.

Common questions

Is 1,500 calories right for me?

Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.

Can I swap meals between days?

Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.

How are the numbers worked out?

Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.