1,800-Calorie Mediterranean Meal Plan: 7 Days + Grocery List
In short: this 1,800-calorie Mediterranean meal plan gives you 7 days of breakfast, lunch and dinner plus 1 snack a day, averaging 1805 kcal, 90 g protein, 171 g carbs and 78 g fat per day. Built on vegetables, legumes, whole grains, fish and olive oil, with little red meat.
- Calories
- 1805
- Protein
- 90 g
- Carbs
- 171 g
- Fat
- 78 g
Who it's for: Anyone who wants the eating pattern health bodies keep recommending, without guessing what to cook.
Your 7-day menu
Monday
1830 kcal · P 94 g · C 180 g · F 75 g
BreakfastGreek yoghurt with walnuts & honey460 kcal · 25 g protein3 min · portion ×1.15
- 288 g (10.2 oz) Greek yoghurt (2%)
- 23 g (0.8 oz) Walnuts
- 12 g (0.4 oz) Honey
- 92 g (3.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
LunchSardine & tomato wholegrain toast552 kcal · 32 g protein5 min · portion ×1.15
- 115 g (4.1 oz) Canned sardines (drained)
- 81 g (2.9 oz) Wholegrain bread
- 115 g (4.1 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
DinnerLentil, spinach & tomato stew598 kcal · 30 g protein30 min · portion ×1.15
- 92 g (3.2 oz) Green lentils (dry)
- 230 g (8.1 oz) Chopped tomatoes
- 92 g (3.2 oz) Baby spinach
- 46 g (1.6 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
SnackAlmonds & an orange220 kcal · 7 g protein1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Tuesday
1776 kcal · P 86 g · C 170 g · F 74 g
BreakfastTomato & olive oil toast with eggs462 kcal · 21 g protein10 min · portion ×1.05
- 74 g (2.6 oz) Sourdough bread
- 1 Tomato
- 2 Eggs
- 11 ml (0.4 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
LunchFarro, roasted veg & hummus bowl567 kcal · 19 g protein25 min · portion ×1.05
- 74 g (2.6 oz) Farro or bulgur (dry)
- 158 g (5.6 oz) Aubergine / eggplant
- 1 Bell pepper
- 53 g (1.9 oz) Hummus
Roast veg, cook farro, top with hummus.
DinnerBaked cod with tomatoes, olives & potatoes567 kcal · 40 g protein30 min · portion ×1.05
- 179 g (6.3 oz) Cod fillet
- 210 g (7.4 oz) Baby potatoes
- 126 g (4.4 oz) Cherry tomatoes
- 26 g (0.9 oz) Olives
- 11 ml (0.4 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.
SnackHummus & cucumber180 kcal · 6 g protein2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Wednesday
1816 kcal · P 89 g · C 163 g · F 87 g
BreakfastSavoury oats with feta & spinach441 kcal · 19 g protein10 min · portion ×1.05
- 53 g (1.9 oz) Rolled oats
- 53 g (1.9 oz) Baby spinach
- 32 g (1.1 oz) Feta
- 1 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
LunchGreek salad with chickpeas525 kcal · 19 g protein10 min · portion ×1.05
- 126 g (4.4 oz) Chickpeas (drained)
- 126 g (4.4 oz) Cucumber
- 1 Tomato
- 42 g (1.5 oz) Feta
- 16 ml (0.5 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
DinnerChicken souvlaki with tzatziki & pitta630 kcal · 44 g protein25 min · portion ×1.05
- 158 g (5.6 oz) Chicken breast
- 1 Wholemeal pitta
- 84 g (3.0 oz) Greek yoghurt (2%)
- 63 g (2.2 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Thursday
1790 kcal · P 93 g · C 174 g · F 73 g
- BreakfastGreek yoghurt with walnuts & honey460 kcal · 25 g protein
3 min · portion ×1.15
- 288 g (10.2 oz) Greek yoghurt (2%)
- 23 g (0.8 oz) Walnuts
- 12 g (0.4 oz) Honey
- 92 g (3.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
- LunchSardine & tomato wholegrain toast552 kcal · 32 g protein
5 min · portion ×1.15
- 115 g (4.1 oz) Canned sardines (drained)
- 81 g (2.9 oz) Wholegrain bread
- 115 g (4.1 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
- DinnerLentil, spinach & tomato stew598 kcal · 30 g protein
30 min · portion ×1.15
- 92 g (3.2 oz) Green lentils (dry)
- 230 g (8.1 oz) Chopped tomatoes
- 92 g (3.2 oz) Baby spinach
- 46 g (1.6 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Friday
1816 kcal · P 87 g · C 176 g · F 76 g
- BreakfastTomato & olive oil toast with eggs462 kcal · 21 g protein
10 min · portion ×1.05
- 74 g (2.6 oz) Sourdough bread
- 1 Tomato
- 2 Eggs
- 11 ml (0.4 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
- LunchFarro, roasted veg & hummus bowl567 kcal · 19 g protein
25 min · portion ×1.05
- 74 g (2.6 oz) Farro or bulgur (dry)
- 158 g (5.6 oz) Aubergine / eggplant
- 1 Bell pepper
- 53 g (1.9 oz) Hummus
Roast veg, cook farro, top with hummus.
- DinnerBaked cod with tomatoes, olives & potatoes567 kcal · 40 g protein
30 min · portion ×1.05
- 179 g (6.3 oz) Cod fillet
- 210 g (7.4 oz) Baby potatoes
- 126 g (4.4 oz) Cherry tomatoes
- 26 g (0.9 oz) Olives
- 11 ml (0.4 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Saturday
1776 kcal · P 88 g · C 157 g · F 85 g
- BreakfastSavoury oats with feta & spinach441 kcal · 19 g protein
10 min · portion ×1.05
- 53 g (1.9 oz) Rolled oats
- 53 g (1.9 oz) Baby spinach
- 32 g (1.1 oz) Feta
- 1 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
- LunchGreek salad with chickpeas525 kcal · 19 g protein
10 min · portion ×1.05
- 126 g (4.4 oz) Chickpeas (drained)
- 126 g (4.4 oz) Cucumber
- 1 Tomato
- 42 g (1.5 oz) Feta
- 16 ml (0.5 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
- DinnerChicken souvlaki with tzatziki & pitta630 kcal · 44 g protein
25 min · portion ×1.05
- 158 g (5.6 oz) Chicken breast
- 1 Wholemeal pitta
- 84 g (3.0 oz) Greek yoghurt (2%)
- 63 g (2.2 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Sunday
1830 kcal · P 94 g · C 180 g · F 75 g
- BreakfastGreek yoghurt with walnuts & honey460 kcal · 25 g protein
3 min · portion ×1.15
- 288 g (10.2 oz) Greek yoghurt (2%)
- 23 g (0.8 oz) Walnuts
- 12 g (0.4 oz) Honey
- 92 g (3.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
- LunchSardine & tomato wholegrain toast552 kcal · 32 g protein
5 min · portion ×1.15
- 115 g (4.1 oz) Canned sardines (drained)
- 81 g (2.9 oz) Wholegrain bread
- 115 g (4.1 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
- DinnerLentil, spinach & tomato stew598 kcal · 30 g protein
30 min · portion ×1.15
- 92 g (3.2 oz) Green lentils (dry)
- 230 g (8.1 oz) Chopped tomatoes
- 92 g (3.2 oz) Baby spinach
- 46 g (1.6 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almonds100 g (3.5 oz)
- Aubergine / eggplant320 g (11.3 oz)
- Baby potatoes420 g (14.8 oz)
- Baby spinach380 g (13.4 oz)
- Bell pepper3
- Canned sardines (drained)340 g (12.0 oz)
- Cherry tomatoes600 g (1.3 lb)
- Chicken breast320 g (11.3 oz)
- Chickpeas (drained)250 g (8.8 oz)
- Chopped tomatoes690 g (1.5 lb)
- Cod fillet360 g (12.7 oz)
- Cucumber830 g (1.8 lb)
- Egg3
- Eggs5
- Farro or bulgur (dry)150 g (5.3 oz)
- Feta150 g (5.3 oz)
- Fresh figs or berries280 g (9.9 oz)
- Greek yoghurt (2%)1.03 kg (2.3 lb)
- Green lentils (dry)280 g (9.9 oz)
- Honey30 g (1.1 oz)
- Hummus260 g (9.2 oz)
- Olive oil70 ml (2.4 fl oz)
- Olives50 g (1.8 oz)
- Orange4
- Rolled oats110 g (3.9 oz)
- Sourdough bread290 g (10.2 oz)
- Tomato5
- Walnuts70 g (2.5 oz)
- Wholegrain bread240 g (8.5 oz)
- Wholemeal pitta3
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 1,800 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.