The Mediterranean diet isn’t just heart-healthy-it’s a good choice for anyone interested in eating well and losing weight. Rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet may help manage your weight, protect your heart, and prevent diabetes. For those looking to lose weight with a 1300 calorie meal plan, following a Mediterranean diet can support your goals while emphasizing heart-healthy, nutrient-dense foods.
What is the Mediterranean Diet?
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats, based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. It focuses on overall eating patterns rather than following strict formulas or calculations. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health.
Core Components of the Mediterranean Diet
Overall, the diet:
- Is high in healthy plant foods.
- Is low in animal products and meat.
- Includes fish and seafood at least twice a week.
You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.
Foods to Emphasize
You can base your diet on these foods:
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- Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
- Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
- Nuts, seeds, and nut butters: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
- Herbs, spices, condiments: Sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano, garlic, basil, mint, rosemary, sage, nutmeg
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas
- Whole grains: Oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
- Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
- Poultry: Chicken, duck, turkey
- Eggs: Chicken, quail, and duck eggs
- Dairy: Cheese, yogurt, milk
- Healthy fats: Extra virgin olive oil, olives, avocados, and avocado oil
Foods to Limit
Foods to limit on a Mediterranean diet include:
- Added sugar: Found in many foods, but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods
- Refined grains: White bread, pasta, tortillas, chips, crackers
- Trans fats: Found in margarine, fried foods, and other processed foods
- Processed meat: Processed sausages, hot dogs, deli meats, beef jerky
- Highly processed foods: Fast food, convenience meals, microwave popcorn, granola bars
Beverage Guidelines
- Drinks to include: Water, coffee and tea (with limited sugar or cream), small to moderate amounts of red wine (only alongside a meal), fresh fruit juices without added sugar
- Drinks to limit: Beer and liquors, sugar-sweetened beverages such as sodas, fruit juices with added sugar
Benefits of the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease: Including heart attack or stroke.
- Supporting a healthy body weight: That’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota: (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
Specific Health Benefits
- A Healthier Heart: This eating approach may be most famous for its benefit to heart health, decreasing the risk of heart disease by, in part, lowering levels of cholesterol and reducing mortality from cardiovascular conditions.
- A Reduced Risk for Certain Cancers: Similarly, the Mediterranean diet has been linked with a lower likelihood of certain cancers, such as breast cancer, colon cancer, and some head and neck cancers.
- A Sunnier Mood and a Lower Risk of Depression: If eating in the Mediterranean style prompts you to consume more fruit and vegetables, you’ll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies (particularly dark leafy greens like spinach, fresh berries, and cucumber) have fewer symptoms of depression, a better mood, and more life satisfaction.
- A Lower Risk of Neurodegenerative Diseases: Research has found that a Mediterranean-style diet is associated with better measures of general cognitive function. Over time, the eating pattern may slow cognitive decline and lower the risk of Alzheimer’s disease and other forms of dementia.
- A Reduced Type 2 Diabetes Risk and Better Diabetes Management: Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes. For one thing, Mediterranean eating improves blood sugar control in those who already have diabetes, suggesting it can be a good way to manage the disease, according to a review of research.
Why the Mediterranean Diet Works
The Mediterranean Diet has these benefits because it:
- Limits saturated fat and trans fat: You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.
- Encourages healthy unsaturated fats, including omega-3 fatty acids: Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
- Limits sodium: Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke.
- Limits refined carbohydrates, including sugar: Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
- Favors foods high in fiber and antioxidants: These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.
The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.
Implementing a 1300 Calorie Mediterranean Diet
Following the Mediterranean diet does not involve calorie restrictions, but general guidelines can help you incorporate its principles into your daily routine. When it comes to sustainable weight loss, not all calories are created equal. The concept of calorie density refers to the number of calories in a given weight (usually grams) of food. Foods with low calorie density provide fewer calories per gram, allowing you to eat a satisfying portion without consuming excess energy. This is where satiety and weight loss go hand in hand.
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Many of these foods have a low calorie density, which means you can eat generous portions and feel full without going over your daily calorie needs. Meanwhile, the diet limits red meat and processed foods-items that tend to be high in calorie density and low in nutritional value.
Understanding Calorie Density
Foods high in water and fiber-like vegetables, fruits, and legumes-take up more space in your stomach, signaling your brain that you’re full before you’ve eaten too many calories.
As you can see, you can eat a whole bowl of cucumbers or tomatoes for the same calorie count as a small drizzle of olive oil. This contrast explains why nutrient density vs. calorie density is such an important distinction. You want foods that deliver vitamins, minerals, and fiber without excessive calories. Many people are surprised to learn that beans, grains, and even lean meats fall into the moderate range of calorie density.
Volume Eating
“Volume eating” is a strategy that aligns beautifully with the Mediterranean diet for weight loss calorie density approach. Water-rich vegetables and fruits, hearty salads, and broth-based soups are prime examples. Fiber also plays a starring role in satiety and weight loss. By focusing on volume eating Mediterranean diet meals, you get to enjoy abundance-not restriction. The Mayo Clinic Diet even encourages unlimited servings of fresh fruits and vegetables because of their low calorie density.
Sample 1300 Calorie Mediterranean Meal Plan
Here's a sample Mediterranean meal plan with daily averages of 1295 Calories, 99g protein, 46g fat, and 132g carbs (103g net carbs).
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Day 1
- Breakfast:
- Lunch: Tinned fish provides a convenient (and tasty!) way to incorporate more seafood into your day. Try canned salmon flaked and mixed with capers, lemons, and fennel. Serve on top of 100% whole grain or sourdough bread. (No-Cook Salmon Salad Tartines recipe.)
- Snack: If you haven't tried making hummus from scratch, you must. The DIY version is so creamy and bright, and perfect for dipping sliced cucumbers and carrots into. Or, spread 2 tablespoons onto one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers, then drizzle with 1 teaspoon of olive oil and add a pinch of flaky sea salt.
- Dinner:
Day 2
- Breakfast:
- Lunch: This 20-minute lunch will keep you satiated until dinner, thanks to a combo of protein-rich shrimp, hearty veggies and fiber-full chickpea-based rice. In a rush? Reach for a Freshé canned tuna pack (which comes in flavorful varieties like Provence Niçoise and Sicilian Caponata) and pair with a piece of fruit instead. (Roasted Mediterranean Shrimp Bowl recipe.)
- Snack:
- Dinner: Yes, there's still a reason for pasta night! Combine spiralized zucchini and spaghetti to add interesting texture and an extra dose of nutrients to your meal. (Creamy Chicken and Zoodle Spaghetti recipe.)
Day 3
- Breakfast: Make a meal prep-friendly egg dish that you can enjoy now and pop extras in the freezer for a future date. Enjoy with a spinach side salad and an 8-ounce latte with skim or unsweetened soy milk. (Sheet Pan Asparagus Frittata recipe.)
- Lunch: Roll up all the colorful components of a Greek salad (cherry tomatoes, red onions, crumbed feta) into a whole-wheat wrap for a grab-and-go take on the classic. (Greek Salad Wraps recipe.)
- Snack: If the thought of snacking on fresh produce - blanched green beans, sliced raw radishes, carrot sticks, you name it - leaves you feeling bored, it's time to try pairing them with a creamy, herby dip. This one is made with Greek yogurt instead of sour cream or mayonnaise and packs in tons of fresh herbs and bright citrus. (Dill Dip recipe.)
- Dinner: This healthy meal couldn't be easier to make (or clean up, afterwards), thanks to your air fryer. Cook up an extra fillet of salmon to enjoy for lunch tomorrow. (Air Fryer Salmon and Swiss Chard recipe.)
Day 4
- Breakfast:
- Lunch: Serve that extra fillet of salmon from yesterday's dinner over baby arugula, along with cherry tomatoes and a drizzle of homemade Italian vinaigrette.
- Snack: Have homemade hummus left in the fridge still from day one? Enjoy with fresh crudité today. No? Consider that your excuse to whip up a fun variation on the chickpea dip. (Roasted Red Pepper Hummus recipe.)
- Dinner: On the menu tonight: A dreamy nut-free pesto featuring protein-packed cottage cheese that's perfect for spooning over cooked chicken breasts or tossing into low-carb pasta along with sliced chicken breast or canned white beans. (5-Ingredient Creamy Kale Pasta recipe.) P.S. If you're not in the mood to cook, reheat leftover frittata to serve with a side salad instead.
Weekly Meal Examples
Below is a sample menu for 1 week of meals on the Mediterranean diet. You can adjust the portions and food choices based on your own needs and preferences and add snacks as desired.
- Monday
- Breakfast: Greek yogurt with strawberries and chia seeds
- Lunch: A whole grain sandwich with hummus and vegetables
- Dinner: A tuna salad with greens and olive oil, as well as a fruit salad
- Tuesday
- Breakfast: Oatmeal with blueberries
- Lunch: Caprese zucchini noodles with mozzarella, cherry tomatoes, olive oil, and balsamic vinegar
- Dinner: A salad with tomatoes, olives, cucumbers, farro, baked trout, and feta cheese
- Wednesday
- Breakfast: An omelet with mushrooms, tomatoes, and onions
- Lunch: A whole grain sandwich with cheese and fresh vegetables
- Dinner: Mediterranean lasagna
- Thursday
- Breakfast: Yogurt with sliced fruit and nuts
- Lunch: A quinoa salad with chickpeas
- Dinner: Broiled salmon with brown rice and vegetables
- Friday
- Breakfast: Eggs and sautéed vegetables with whole wheat toast
- Lunch: Stuffed zucchini boats with pesto, turkey sausage, tomatoes, bell peppers, and cheese
- Dinner: Grilled lamb with salad and baked potato
- Saturday
- Breakfast: Oatmeal with nuts and raisins or apple slices
- Lunch: Lentil salad with feta, tomatoes, cucumbers, and olives
- Dinner: Mediterranean pizza made with whole wheat pita bread and topped with cheese, vegetables, and olives
- Sunday
- Breakfast: An omelet with veggies and olives
- Lunch: Falafel bowl with feta, onions, tomatoes, hummus, and rice
- Dinner: Grilled chicken with vegetables, sweet potato fries, and fresh fruit
Snack Ideas
If you start feeling hungry between meals, there are plenty of healthy snack options, such as:
- A handful of nuts
- A piece of fruit
- Baby carrots with hummus
- Mixed berries
- Grapes
- Greek yogurt
- Hard-boiled egg with salt and pepper
- Apple slices with almond butter
- Sliced bell peppers with guacamole
- Cottage cheese with fresh fruit
- Chia pudding
Mediterranean Diet Serving Goals and Sizes
A fridge and pantry full of nutritious foods are great for starters. But where do you go from there? How much of each food do you need? It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.
| Food | Serving Goal | Serving Size | Tips |
|---|---|---|---|
| Fresh fruits and vegetables | Fruit: 3 servings per day; Veggies: At least 3 servings per day | Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw | Have at least 1 serving of veggies at each meal; Choose fruit as a snack. |
| Whole grains and starchy vegetables (potatoes, peas and corn) | 3 to 6 servings per day | ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal | Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. |
| Extra virgin olive oil (EVOO) | 1 to 4 servings per day | 1 tablespoon | Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread. |
| Legumes (beans and lentils) | 3 servings per week | ½ cup | Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger. |
| Fish | 3 servings per week | 3 to 4 ounces | Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel. |
| Nuts | At least 3 servings per week | ¼ cup nuts or 2 tablespoons nut butter | Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack. |
| Poultry | No more than once daily (fewer may be better) | 3 ounces | Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it. |
| Dairy | No more than once daily (fewer may be better) | 1 cup milk or yogurt; 1 ½ ounces natural cheese | Choose naturally low-fat cheese; Choose fat-free or 1% milk, yogurt and cottage cheese; Avoid whole-fat milk, cream, and cream-based sauces and dressings. |
| Eggs | Up to 1 yolk per day | 1 egg (yolk + white) | Limit egg yolks; No limit on egg whites; If you have high cholesterol, have no more than 4 yolks per week. |
| Red meat (beef, pork, veal and lamb) | None, or no more than 1 serving per week | 3 ounces | Limit to lean cuts, such as tenderloin, sirloin and flank steak. |
| Wine (optional) | 1 serving per day (females); 2 servings per day (males) | 1 glass (3 ½ ounces) | If you don’t drink, the American Heart Association cautions you not to start drinking; Talk to your healthcare provider about the benefits and risks of consuming alcohol in moderation. |
| Baked goods and desserts | Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week | Varies by type | Instead, choose fruit and nonfat yogurt; Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; egg whites instead of whole eggs. |
Creating Your Own Mediterranean Diet Meal Plan
It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.
In general, when thinking about meals, you’ll want to collect some go-to options and recipes for breakfasts, lunches, dinners and snacks. The more variety, the better. You don’t want to get stuck in a rut or feel like you’re restricted in which foods you can or should eat. Luckily, there’s plenty of room for changing things up with the Mediterranean Diet.
Meal Ideas
- Breakfast: Get your day going strong with breakfasts like steel-cut oats with fresh berries and ground flaxseed, whole-grain toast with nut butter and a nutritious smoothie, Greek yogurt topped with fruit and walnuts, or an egg white omelet with fresh, seasonal veggies.
- Lunch: For midday nutrition and a powerful energy boost, consider preparing some lunches the day before so they’re ready to pack or grab from the fridge as needed.
- Dinner: Wrap up the day with a hearty, nutrient-packed entree. For some added nutrients and color, throw together a side salad - like a sesame cucumber salad or a fennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious Mediterranean dressing.
- Snacks: Portion and prepare snacks ahead of time so they’re ready when you need them. Here are some ideas of what to keep at the ready: A handful of nuts and seeds (low salt or no salt added), fresh fruit (ideally local and in-season), nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao), whole-grain crackers with hummus, or raw veggies with a nonfat Greek yogurt dip.