14-Day Low-Calorie Mediterranean Diet Plan (Printable)

14-Day Low-Calorie Mediterranean Diet Plan (Printable)

Fourteen days is long enough to actually see a routine take shape, but short enough that it doesn’t feel like a life sentence. That’s the sweet spot this plan is built around. You get real breakfasts, lunches, dinners, and snacks using ingredients you can find at a regular grocery store, kept in a calorie range that supports gradual weight loss without leaving you starving by 3 p.m.

I built this around roughly 1,400 to 1,500 calories a day, which works for a lot of adults aiming to lose weight steadily, though your own needs might be higher or lower depending on your size, activity level, and goals. Print it out, stick it on the fridge, and cross off meals as you go. There’s something satisfying about a physical checklist that an app just can’t replicate.

Image Prompt: Vertical Pinterest-style flat lay of a printed 14-day meal plan on a rustic wooden table, a pen resting on top, surrounded by fresh Mediterranean ingredients including lemons, cherry tomatoes, olive oil in a small glass cruet, a bunch of parsley, and a small bowl of olives, soft morning light from the left, warm and organized aesthetic, shallow depth of field, editorial food-blog photography.

Why This Plan Works

The Mediterranean diet isn’t really a diet in the restrictive sense. It’s a pattern of eating built around vegetables, legumes, whole grains, fish, olive oil, and modest amounts of dairy and lean meat, with sweets and processed food kept occasional rather than daily. According to the Harvard T.H. Chan School of Public Health, this eating style is associated with better long-term health outcomes and tends to be easier to sustain than diets that eliminate entire food groups.

The low-calorie version simply pays closer attention to portions. You’re still eating olive oil, cheese, and whole grains, just in amounts that create a modest calorie deficit. Nobody needs to fear fat here, but a tablespoon of olive oil at every meal adds up fast, so precision matters more than usual.

A few things make this plan realistic to follow:

• Repeated ingredients show up across multiple meals so you’re not buying seventeen different vegetables that go bad before you use them half of them.
• Batch-cooked staples, like a pot of grains or a tray of roasted vegetables, get reused in two or three different dishes.
• Built-in flexibility for swapping proteins or vegetables based on what’s on sale or what you already have.

How to Follow This Plan

Read through the full two weeks before you shop so you’re not surprised by anything. Most days include a breakfast, lunch, dinner, and one snack, with an occasional second small snack on higher-activity days. Feel free to move meals around within a day if your schedule works better that way.

A little meal prep goes a long way here. Cook a big batch of quinoa or brown rice on Sunday, roast a tray of vegetables, and hard-boil half a dozen eggs, and you’ll cut your weekday cooking time in half. Nobody wants to spend Sunday afternoon chopping fourteen different vegetables just to prepare three lunches. A little ingredient overlap makes this plan much easier to stick with.

Keep in mind that all calorie and macro numbers throughout this plan are approximate estimates. They’ll shift depending on the exact brands you buy, how you measure portions, and any substitutions you make. Use them as a guide, not gospel.

Grocery List for Week 1

Vegetables

• Cucumbers (3)
• Cherry tomatoes (2 pints)
• Bell peppers (4)
• Baby spinach (1 large bag)
• Zucchini (3)
• Red onion (2)
• Garlic (1 head)
• Mixed salad greens (1 bag)

Fruits

• Lemons (4)
• Bananas (3)
• Berries, fresh or frozen (2 cups)
• Apples (3)

Protein

• Eggs (1 dozen)
• Canned chickpeas (3 cans)
• Salmon fillets (2)
• Chicken breast (1.5 lbs)
• Canned tuna (2 cans)
• Plain Greek yogurt (32 oz tub)

Dairy

• Feta cheese (block, 8 oz)
• Part-skim mozzarella (small ball)

Grains

• Quinoa (1 bag)
• Whole wheat pita (1 pack)
• Rolled oats (1 canister)

Pantry Staples

• Extra-virgin olive oil
• Kalamata olives
• Canned diced tomatoes
• Tahini
• Almonds or walnuts

Herbs and Spices

• Fresh parsley
• Fresh basil
• Dried oregano
• Cumin
• Black pepper and sea salt

I’ll flag Week 2’s grocery list further down since a few things carry over and a few new items come in.

Day 1

Breakfast: Greek Yogurt Berry Bowl

This one takes about three minutes and holds you over surprisingly well thanks to the protein in the yogurt.

Ingredients

• 3/4 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1 tablespoon chopped walnuts
• 1 teaspoon honey

Instructions

1. Spoon the yogurt into a bowl.
2. Top with berries and walnuts.
3. Drizzle with honey and serve.

Macros
Calories: approximately 230
Protein: approximately 20 g
Carbohydrates: approximately 20 g
Fat: approximately 8 g
Fiber: approximately 3 g

Lunch: Mediterranean Chickpea Salad

Ingredients

• 1 cup canned chickpeas, drained and rinsed
• 1/2 cucumber, diced
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons crumbled feta
• 5 Kalamata olives, sliced
• 1 tablespoon olive oil
• 1/2 lemon, juiced
• Fresh parsley

Instructions

1. Combine chickpeas, cucumber, tomatoes, feta, and olives in a bowl.
2. Whisk together olive oil and lemon juice, then pour over the salad.
3. Toss well and top with chopped parsley.

Macros
Calories: approximately 320
Protein: approximately 12 g
Carbohydrates: approximately 30 g
Fat: approximately 17 g
Fiber: approximately 9 g

Dinner: Lemon Herb Baked Salmon with Zucchini

Ingredients

• 4 oz salmon fillet
• 1 zucchini, sliced
• 1 tablespoon olive oil
• 1/2 lemon
• Dried oregano, salt, pepper

Instructions

1. Preheat the oven to 400°F.
2. Place salmon and zucchini on a lined baking sheet, drizzle with olive oil, and season.
3. Squeeze lemon juice over both and bake for 12 to 15 minutes until the salmon flakes easily.

Macros
Calories: approximately 310
Protein: approximately 27 g
Carbohydrates: approximately 8 g
Fat: approximately 19 g
Fiber: approximately 2 g

Snack: Apple with Almonds

Ingredients

• 1 medium apple
• 10 almonds

Macros
Calories: approximately 150
Protein: approximately 4 g
Carbohydrates: approximately 20 g
Fat: approximately 8 g
Fiber: approximately 5 g

Approximate Day 1 Total
Calories: 1,010
Protein: 63 g
Carbohydrates: 78 g
Fat: 52 g
Fiber: 19 g

(Note: this comes in under 1,400, which leaves room to add a second small snack, like a handful of olives or an extra half-cup of yogurt, if you’re hungry. Better a little flexible than forced.)

Day 2

Breakfast: Veggie Scramble with Whole Wheat Pita

Ingredients

• 2 eggs
• 1/4 cup diced bell pepper
• 1/4 cup baby spinach
• 1 teaspoon olive oil
• 1/2 whole wheat pita

Instructions

1. Heat olive oil in a small pan over medium heat.
2. Sauté the pepper for two minutes, then add spinach until wilted.
3. Pour in beaten eggs and scramble until just set.
4. Serve with warmed pita on the side.

Macros
Calories: approximately 290
Protein: approximately 16 g
Carbohydrates: approximately 22 g
Fat: approximately 15 g
Fiber: approximately 3 g

Lunch: Tuna and White Bean Salad

Ingredients

• 1 can tuna, drained
• 1/2 cup canned white beans, rinsed
• 1/4 red onion, thinly sliced
• Handful of parsley
• 1 tablespoon olive oil
• Juice of 1/2 lemon

Instructions

1. Flake the tuna into a bowl and add the beans and onion.
2. Drizzle with olive oil and lemon juice.
3. Toss with parsley and season to taste.

Macros
Calories: approximately 290
Protein: approximately 28 g
Carbohydrates: approximately 18 g
Fat: approximately 12 g
Fiber: approximately 6 g

Dinner: Chicken and Vegetable Skewers with Quinoa

Use the quinoa you batch-cooked earlier in the week here; it’ll save real time on a weeknight.

Ingredients

• 4 oz chicken breast, cubed
• 1/2 bell pepper, chunked
• 1/2 zucchini, chunked
• 1/2 cup cooked quinoa
• 1 tablespoon olive oil
• Cumin, salt, pepper

Instructions

1. Toss chicken and vegetables with olive oil and spices.
2. Thread onto skewers and grill or broil for 10 to 12 minutes, turning once.
3. Serve over the warmed quinoa.

Macros
Calories: approximately 350
Protein: approximately 30 g
Carbohydrates: approximately 25 g
Fat: approximately 14 g
Fiber: approximately 4 g

Snack: Banana with Tahini

Ingredients

• 1 banana
• 1 tablespoon tahini

Macros
Calories: approximately 180
Protein: approximately 4 g
Carbohydrates: approximately 24 g
Fat: approximately 9 g
Fiber: approximately 3 g

Approximate Day 2 Total
Calories: 1,110
Protein: 78 g
Carbohydrates: 89 g
Fat: 50 g
Fiber: 16 g

Image Prompt: Overhead rustic food photograph of chicken and vegetable skewers resting on a bed of quinoa on a dark ceramic plate, charred grill marks visible on the chicken and peppers, fresh parsley scattered around, warm evening light, wooden table background, cozy home-cooked atmosphere, Pinterest-friendly vertical crop with negative space at the top.

Day 3

Breakfast: Overnight Oats with Apple

Ingredients

• 1/2 cup rolled oats
• 1/2 cup plain Greek yogurt
• 1/3 cup unsweetened almond milk
• 1/2 apple, diced
• Cinnamon

Instructions

1. Combine oats, yogurt, and almond milk in a jar.
2. Stir in diced apple and cinnamon.
3. Refrigerate overnight and eat cold or warmed.

Macros
Calories: approximately 280
Protein: approximately 17 g
Carbohydrates: approximately 38 g
Fat: approximately 6 g
Fiber: approximately 6 g

Lunch: Leftover Chicken Greek Salad

Use the leftover chicken from last night’s skewers here. IMO this is one of the easiest lunches in the whole plan.

Ingredients

• 3 oz leftover cooked chicken, sliced
• 2 cups mixed greens
• 1/4 cucumber, sliced
• 1/4 cup cherry tomatoes
• 2 tablespoons feta
• 1 tablespoon olive oil and lemon dressing

Instructions

1. Arrange greens, cucumber, and tomatoes in a bowl.
2. Top with sliced chicken and feta.
3. Drizzle with olive oil and lemon juice before serving.

Macros
Calories: approximately 310
Protein: approximately 29 g
Carbohydrates: approximately 12 g
Fat: approximately 17 g
Fiber: approximately 4 g

Dinner: Baked Cod with Roasted Tomatoes

Ingredients

• 5 oz cod fillet
• 1 cup cherry tomatoes
• 1 tablespoon olive oil
• Garlic, oregano, salt

Instructions

1. Preheat oven to 400°F. Toss tomatoes with half the olive oil and roast for 10 minutes.
2. Season the cod with garlic, oregano, and remaining olive oil.
3. Add the cod to the pan with the tomatoes and bake another 12 minutes until the fish is opaque and flakes easily.

Macros
Calories: approximately 260
Protein: approximately 30 g
Carbohydrates: approximately 9 g
Fat: approximately 11 g
Fiber: approximately 2 g

Snack: Handful of Olives and Mozzarella

Ingredients

• 8 Kalamata olives
• 1 oz part-skim mozzarella

Macros
Calories: approximately 140
Protein: approximately 6 g
Carbohydrates: approximately 3 g
Fat: approximately 11 g
Fiber: approximately 1 g

Approximate Day 3 Total
Calories: 990
Protein: 82 g
Carbohydrates: 62 g
Fat: 45 g
Fiber: 13 g

Day 4

Breakfast: Egg and Spinach Pita Pocket

Ingredients

• 2 eggs, scrambled
• 1/4 cup spinach, wilted
• 1/2 whole wheat pita, halved into a pocket
• 1 tablespoon feta

Instructions

1. Scramble the eggs with the spinach.
2. Stuff into the warmed pita pocket.
3. Sprinkle with feta and serve.

Macros
Calories: approximately 270
Protein: approximately 18 g
Carbohydrates: approximately 20 g
Fat: approximately 13 g
Fiber: approximately 3 g

Lunch: Quinoa Tabbouleh-Style Bowl

Ingredients

• 3/4 cup cooked quinoa
• 1/2 cup parsley, chopped
• 1/4 cup cucumber, diced
• 1/4 cup cherry tomatoes, diced
• 1 tablespoon olive oil
• Juice of 1/2 lemon

Instructions

1. Combine quinoa with the chopped vegetables.
2. Whisk olive oil and lemon juice together and pour over.
3. Toss well and chill for at least 10 minutes before eating if time allows.

Macros
Calories: approximately 300
Protein: approximately 8 g
Carbohydrates: approximately 38 g
Fat: approximately 13 g
Fiber: approximately 6 g

Dinner: One-Pan Chicken with Roasted Vegetables

Ingredients

• 4 oz chicken breast
• 1/2 zucchini, sliced
• 1/2 bell pepper, sliced
• 1 tablespoon olive oil
• Oregano, salt, pepper

Instructions

1. Preheat oven to 425°F.
2. Arrange chicken and vegetables on a sheet pan, drizzle with olive oil, and season.
3. Roast for 20 to 25 minutes until the chicken reaches 165°F internally.

Macros
Calories: approximately 320
Protein: approximately 32 g
Carbohydrates: approximately 12 g
Fat: approximately 15 g
Fiber: approximately 3 g

Snack: Greek Yogurt with Cinnamon

Ingredients

• 1/2 cup plain Greek yogurt
• Cinnamon to taste
• 1 teaspoon honey

Macros
Calories: approximately 110
Protein: approximately 12 g
Carbohydrates: approximately 10 g
Fat: approximately 1 g
Fiber: approximately 0 g

Approximate Day 4 Total
Calories: 1,000
Protein: 70 g
Carbohydrates: 80 g
Fat: 42 g
Fiber: 12 g

Image Prompt: Bright natural light photograph of a one-pan chicken and roasted vegetable dinner on a rustic sheet pan, golden-browned chicken breast surrounded by charred zucchini and bell peppers, fresh oregano sprig on top, clean modern kitchen counter background, overhead angle, appetizing steam suggested, editorial food-blog style.

Day 5

Breakfast: Berry Almond Smoothie

Ingredients

• 1/2 cup plain Greek yogurt
• 1/2 cup mixed berries, frozen
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 tablespoon almond butter

Instructions

1. Add all ingredients to a blender.
2. Blend until smooth, adding water if needed to thin.
3. Pour into a glass and drink right away.

Macros
Calories: approximately 300
Protein: approximately 18 g
Carbohydrates: approximately 32 g
Fat: approximately 11 g
Fiber: approximately 5 g

Lunch: Mediterranean Tuna Lettuce Wraps

Ingredients

• 1 can tuna, drained
• 1 tablespoon olive oil mayo or plain yogurt
• 1/4 cup diced cucumber
• Large lettuce leaves (romaine or butter lettuce)
• Squeeze of lemon

Instructions

1. Mix tuna with yogurt, cucumber, and lemon juice.
2. Spoon the mixture into lettuce leaves.
3. Roll or fold like a wrap and serve.

Macros
Calories: approximately 240
Protein: approximately 28 g
Carbohydrates: approximately 6 g
Fat: approximately 10 g
Fiber: approximately 2 g

Dinner: Shrimp and Vegetable Stir-Fry with Rice

A nice change of pace from the baked proteins earlier in the week, and it cooks in one pan in under 15 minutes.

Ingredients

• 5 oz shrimp, peeled
• 1/2 bell pepper, sliced
• 1/2 zucchini, sliced
• 1/2 cup cooked brown rice
• 1 tablespoon olive oil
• Garlic, red pepper flakes

Instructions

1. Heat olive oil in a skillet over medium-high heat.
2. Sauté garlic, then add vegetables and cook for 4 minutes.
3. Add shrimp and cook 3 to 4 minutes until pink and opaque.
4. Serve over the warmed rice.

Macros
Calories: approximately 340
Protein: approximately 28 g
Carbohydrates: approximately 30 g
Fat: approximately 12 g
Fiber: approximately 4 g

Snack: Handful of Walnuts

Ingredients

• 1/4 cup walnuts

Macros
Calories: approximately 190
Protein: approximately 4 g
Carbohydrates: approximately 4 g
Fat: approximately 18 g
Fiber: approximately 2 g

Approximate Day 5 Total
Calories: 1,070
Protein: 78 g
Carbohydrates: 72 g
Fat: 51 g
Fiber: 13 g

Day 6

Breakfast: Mediterranean Egg Muffins

Make a batch of six on the weekend and you’ve got grab-and-go breakfasts for several mornings. These freeze well too, so double the recipe if you want a backup batch later in the plan.

Ingredients

• 6 eggs
• 1/4 cup diced bell pepper
• 1/4 cup spinach, chopped
• 2 tablespoons feta
• Salt and pepper

Instructions

1. Preheat oven to 350°F and grease a muffin tin.
2. Whisk eggs with salt and pepper, then stir in vegetables and feta.
3. Pour into muffin cups and bake for 18 to 20 minutes until set.

Macros (2 muffins)
Calories: approximately 200
Protein: approximately 16 g
Carbohydrates: approximately 4 g
Fat: approximately 13 g
Fiber: approximately 1 g

Lunch: Chickpea and Spinach Pita

Ingredients

• 3/4 cup chickpeas, mashed slightly
• 1/2 cup spinach
• 1 tablespoon olive oil
• Lemon juice, cumin
• 1/2 whole wheat pita

Instructions

1. Mash chickpeas lightly with a fork, leaving some texture.
2. Mix with spinach, olive oil, lemon juice, and cumin.
3. Stuff into the warmed pita.

Macros
Calories: approximately 320
Protein: approximately 12 g
Carbohydrates: approximately 40 g
Fat: approximately 13 g
Fiber: approximately 9 g

Dinner: Grilled Chicken with Greek Salad

Ingredients

• 4 oz chicken breast, grilled
• 2 cups mixed greens or chopped romaine
• 1/4 cucumber, diced
• 1/4 cup cherry tomatoes
• 2 tablespoons feta
• 1 tablespoon olive oil and lemon dressing

Instructions

1. Season and grill the chicken for 6 to 7 minutes per side until cooked through.
2. Assemble the salad with greens, cucumber, tomatoes, and feta.
3. Slice chicken and place on top, then drizzle with dressing.

Macros
Calories: approximately 330
Protein: approximately 33 g
Carbohydrates: approximately 10 g
Fat: approximately 17 g
Fiber: approximately 4 g

Snack: Orange or Seasonal Fruit

Ingredients

• 1 medium orange

Macros
Calories: approximately 70
Protein: approximately 1 g
Carbohydrates: approximately 17 g
Fat: approximately 0 g
Fiber: approximately 3 g

Approximate Day 6 Total
Calories: 920
Protein: 62 g
Carbohydrates: 71 g
Fat: 43 g
Fiber: 17 g

Day 7

Breakfast: Yogurt with Oats and Honey

Ingredients

• 3/4 cup plain Greek yogurt
• 2 tablespoons rolled oats
• 1 teaspoon honey
• Handful of berries

Instructions

1. Stir oats into the yogurt and let sit 5 minutes to soften slightly.
2. Top with berries and honey.

Macros
Calories: approximately 240
Protein: approximately 20 g
Carbohydrates: approximately 26 g
Fat: approximately 5 g
Fiber: approximately 3 g

Lunch: Mediterranean Vegetable Soup with Pita

Making a bigger pot of this on a weekend gives you lunch for two days, which is exactly why it lands on the last day of the week.

Ingredients

• 1 cup canned diced tomatoes
• 1/2 cup white beans
• 1/2 zucchini, diced
• 1/4 onion, diced
• 1 tablespoon olive oil
• Garlic, oregano, vegetable broth as needed

Instructions

1. Sauté onion and garlic in olive oil until soft.
2. Add tomatoes, beans, zucchini, and enough broth to reach a soup consistency.
3. Simmer 15 to 20 minutes, then season with oregano and serve with pita.

Macros
Calories: approximately 290
Protein: approximately 11 g
Carbohydrates: approximately 38 g
Fat: approximately 10 g
Fiber: approximately 9 g

Dinner: Baked Salmon with Lemon Quinoa

Ingredients

• 4 oz salmon fillet
• 1/2 cup cooked quinoa
• 1 tablespoon olive oil
• Lemon juice, dill

Instructions

1. Bake the salmon at 400°F for 12 to 15 minutes with a drizzle of olive oil and lemon.
2. Toss the warm quinoa with a little olive oil, lemon juice, and dill.
3. Plate together and serve.

Macros
Calories: approximately 340
Protein: approximately 28 g
Carbohydrates: approximately 22 g
Fat: approximately 16 g
Fiber: approximately 3 g

Snack: Cottage Cheese with Cucumber

Ingredients

• 1/2 cup low-fat cottage cheese
• 1/2 cucumber, sliced

Macros
Calories: approximately 100
Protein: approximately 13 g
Carbohydrates: approximately 6 g
Fat: approximately 2 g
Fiber: approximately 1 g

Approximate Day 7 Total
Calories: 970
Protein: 72 g
Carbohydrates: 92 g
Fat: 33 g
Fiber: 16 g

That wraps up Week 1. If you want another straightforward option for busy mornings during Week 2, this low-calorie breakfast meal plan pairs nicely with what’s coming next.

Grocery List for Week 2

Vegetables: eggplant, cucumbers (2), cherry tomatoes (1 pint), bell peppers (3), baby spinach, red onion, garlic, mixed greens
Fruits: lemons (3), berries (1 cup), apples (2), bananas (2)
Protein: eggs (6), chicken thighs (1 lb), white fish fillets (2), canned lentils (2 cans), Greek yogurt (if depleted, another 32 oz tub)
Dairy: feta (if depleted), part-skim mozzarella
Grains: farro or brown rice, whole wheat pita, rolled oats
Pantry Staples: olive oil (check levels), Kalamata olives, tahini, canned crushed tomatoes
Herbs and Spices: fresh basil, dried oregano, paprika, cumin

Day 8

Breakfast: Egg Muffins (from freezer batch) with Fruit

Ingredients

• 2 leftover egg muffins
• 1/2 cup berries

Macros
Calories: approximately 230
Protein: approximately 17 g
Carbohydrates: approximately 15 g
Fat: approximately 13 g
Fiber: approximately 2 g

Lunch: Lentil and Vegetable Salad

Ingredients

• 3/4 cup canned lentils, rinsed
• 1/4 cup diced bell pepper
• 1/4 cup diced cucumber
• 1 tablespoon olive oil
• Lemon juice, cumin

Instructions

1. Combine lentils and vegetables in a bowl.
2. Whisk olive oil, lemon juice, and cumin together and toss through.

Macros
Calories: approximately 280
Protein: approximately 14 g
Carbohydrates: approximately 32 g
Fat: approximately 11 g
Fiber: approximately 10 g

Dinner: Roasted Eggplant and Chicken Thigh Bake

Ingredients

• 4 oz boneless chicken thigh
• 1/2 eggplant, cubed
• 1 tablespoon olive oil
• Paprika, garlic, oregano

Instructions

1. Preheat oven to 400°F.
2. Toss eggplant and chicken with olive oil and spices on a sheet pan.
3. Roast 25 minutes, flipping halfway, until chicken is cooked through and eggplant is tender.

Macros
Calories: approximately 340
Protein: approximately 26 g
Carbohydrates: approximately 12 g
Fat: approximately 21 g
Fiber: approximately 5 g

Snack: Yogurt with Honey

Ingredients

• 1/2 cup plain Greek yogurt
• 1 teaspoon honey

Macros
Calories: approximately 100
Protein: approximately 11 g
Carbohydrates: approximately 9 g
Fat: approximately 1 g
Fiber: approximately 0 g

Approximate Day 8 Total
Calories: 950
Protein: 68 g
Carbohydrates: 68 g
Fat: 46 g
Fiber: 17 g

Day 9

Breakfast: Banana Oat Pancakes

Ingredients

• 1/2 cup rolled oats, blended into flour
• 1 banana, mashed
• 1 egg
• Cinnamon

Instructions

1. Blend oats into a coarse flour in a blender or food processor.
2. Mix with mashed banana, egg, and cinnamon.
3. Cook small pancakes in a lightly oiled skillet, about 2 minutes per side.

Macros
Calories: approximately 280
Protein: approximately 12 g
Carbohydrates: approximately 42 g
Fat: approximately 7 g
Fiber: approximately 5 g

Lunch: Greek Chicken Pita

Use leftover chicken thigh from last night if there’s any left; otherwise, a quick pan-seared chicken breast works too.

Ingredients

• 3 oz cooked chicken, sliced
• 1/2 whole wheat pita
• 2 tablespoons tzatziki or plain yogurt with cucumber and dill
• Shredded lettuce, tomato

Instructions

1. Warm the pita and fill with chicken and vegetables.
2. Top with tzatziki or yogurt mixture and fold to eat.

Macros
Calories: approximately 310
Protein: approximately 27 g
Carbohydrates: approximately 26 g
Fat: approximately 11 g
Fiber: approximately 3 g

Dinner: Baked White Fish with Farro and Spinach

Ingredients

• 5 oz white fish fillet (cod, tilapia, or similar)
• 1/2 cup cooked farro
• 1 cup spinach, sautéed
• 1 tablespoon olive oil
• Lemon, garlic

Instructions

1. Bake the fish at 400°F for 12 minutes with olive oil, lemon, and garlic.
2. Sauté spinach in a touch of olive oil until wilted.
3. Serve fish over farro with the spinach alongside.

Macros
Calories: approximately 330
Protein: approximately 30 g
Carbohydrates: approximately 28 g
Fat: approximately 11 g
Fiber: approximately 5 g

Snack: Apple with Tahini

Ingredients

• 1 apple
• 1 tablespoon tahini

Macros
Calories: approximately 180
Protein: approximately 4 g
Carbohydrates: approximately 24 g
Fat: approximately 8 g
Fiber: approximately 5 g

Approximate Day 9 Total
Calories: 1,100
Protein: 73 g
Carbohydrates: 120 g
Fat: 37 g
Fiber: 18 g

Image Prompt: Warm, cozy kitchen photograph of baked white fish fillet plated over farro with sautéed spinach, lemon wedges on the side, rustic ceramic plate, soft evening light through a nearby window, wooden cutting board and cloth napkin in the background, natural and inviting food styling, close three-quarter angle shot.

Day 10

Breakfast: Veggie Egg Muffins and Toast

Ingredients

• 2 remaining egg muffins
• 1 slice whole grain toast

Macros
Calories: approximately 260
Protein: approximately 17 g
Carbohydrates: approximately 20 g
Fat: approximately 12 g
Fiber: approximately 3 g

Lunch: Mediterranean Farro Bowl

Ingredients

• 3/4 cup cooked farro
• 1/4 cup cherry tomatoes
• 1/4 cup cucumber
• 2 tablespoons feta
• 1 tablespoon olive oil, lemon juice

Instructions

1. Combine farro with chopped vegetables and feta.
2. Dress with olive oil and lemon juice, toss, and serve.

Macros
Calories: approximately 320
Protein: approximately 10 g
Carbohydrates: approximately 40 g
Fat: approximately 14 g
Fiber: approximately 6 g

Dinner: Shrimp and Zucchini Noodles

Ingredients

• 5 oz shrimp
• 2 zucchini, spiralized into noodles
• 1 tablespoon olive oil
• Garlic, cherry tomatoes, basil

Instructions

1. Sauté garlic in olive oil, then add shrimp and cook until pink.
2. Add zucchini noodles and cherry tomatoes, tossing for 2 to 3 minutes until just tender.
3. Finish with torn basil and serve immediately.

Macros
Calories: approximately 270
Protein: approximately 27 g
Carbohydrates: approximately 12 g
Fat: approximately 13 g
Fiber: approximately 4 g

Snack: Handful of Olives and Orange

Ingredients

• 8 olives
• 1 orange

Macros
Calories: approximately 140
Protein: approximately 2 g
Carbohydrates: approximately 18 g
Fat: approximately 7 g
Fiber: approximately 4 g

Approximate Day 10 Total
Calories: 990
Protein: 56 g
Carbohydrates: 90 g
Fat: 46 g
Fiber: 17 g

Day 11

Breakfast: Smoothie Bowl

Ingredients

• 1/2 cup Greek yogurt
• 1/2 banana, frozen
• 1/2 cup berries
• 1 tablespoon almond butter
• Splash of almond milk

Instructions

1. Blend everything except a few berries until thick.
2. Pour into a bowl and top with reserved berries.

Macros
Calories: approximately 290
Protein: approximately 16 g
Carbohydrates: approximately 34 g
Fat: approximately 10 g
Fiber: approximately 5 g

Lunch: Chicken and Farro Salad

Ingredients

• 3 oz leftover cooked chicken
• 1/2 cup cooked farro
• Mixed greens
• 1 tablespoon olive oil, lemon juice

Instructions

1. Combine greens and farro in a bowl.
2. Top with sliced chicken and dress with olive oil and lemon.

Macros
Calories: approximately 320
Protein: approximately 28 g
Carbohydrates: approximately 28 g
Fat: approximately 11 g
Fiber: approximately 5 g

Dinner: Eggplant and Chickpea Stew

Ingredients

• 1/2 eggplant, cubed
• 3/4 cup chickpeas
• 1/2 cup crushed tomatoes
• 1 tablespoon olive oil
• Garlic, cumin, paprika

Instructions

1. Sauté eggplant in olive oil until beginning to soften, about 5 minutes.
2. Add chickpeas, crushed tomatoes, garlic, and spices.
3. Simmer 15 minutes until thickened and the eggplant is fully tender.

Macros
Calories: approximately 310
Protein: approximately 12 g
Carbohydrates: approximately 40 g
Fat: approximately 12 g
Fiber: approximately 11 g

Snack: Cottage Cheese with Berries

Ingredients

• 1/2 cup cottage cheese
• 1/4 cup berries

Macros
Calories: approximately 110
Protein: approximately 13 g
Carbohydrates: approximately 8 g
Fat: approximately 2 g
Fiber: approximately 1 g

Approximate Day 11 Total
Calories: 1,030
Protein: 69 g
Carbohydrates: 110 g
Fat: 35 g
Fiber: 22 g

Day 12

Breakfast: Oatmeal with Almond Butter

Ingredients

• 1/2 cup rolled oats, cooked
• 1 tablespoon almond butter
• 1/2 banana, sliced
• Cinnamon

Instructions

1. Cook oats according to package directions.
2. Stir in almond butter and top with banana and cinnamon.

Macros
Calories: approximately 320
Protein: approximately 10 g
Carbohydrates: approximately 42 g
Fat: approximately 13 g
Fiber: approximately 7 g

Lunch: Mediterranean Tuna Pasta Salad

Ingredients

• 1/2 cup whole wheat pasta, cooked
• 1 can tuna, drained
• 1/4 cup cherry tomatoes
• 2 tablespoons feta
• 1 tablespoon olive oil

Instructions

1. Toss cooked pasta with tuna, tomatoes, and feta.
2. Drizzle with olive oil and season to taste.

Macros
Calories: approximately 360
Protein: approximately 30 g
Carbohydrates: approximately 32 g
Fat: approximately 13 g
Fiber: approximately 4 g

Dinner: Grilled Chicken with Roasted Peppers

Ingredients

• 4 oz chicken breast
• 1 bell pepper, sliced
• 1 tablespoon olive oil
• Oregano, garlic

Instructions

1. Season chicken and grill or pan-sear about 6 minutes per side.
2. Roast or sauté peppers in olive oil until soft and slightly charred.
3. Serve together.

Macros
Calories: approximately 300
Protein: approximately 32 g
Carbohydrates: approximately 8 g
Fat: approximately 14 g
Fiber: approximately 2 g

Snack: Small Handful of Walnuts

Ingredients

• 2 tablespoons walnuts

Macros
Calories: approximately 95
Protein: approximately 2 g
Carbohydrates: approximately 2 g
Fat: approximately 9 g
Fiber: approximately 1 g

Approximate Day 12 Total
Calories: 1,075
Protein: 74 g
Carbohydrates: 84 g
Fat: 49 g
Fiber: 14 g

Day 13

Breakfast: Greek Yogurt with Fig-Style Compote

If fresh figs aren’t in season, chopped dried apricots or dates work as a fine substitution here.

Ingredients

• 3/4 cup plain Greek yogurt
• 2 dried figs, chopped
• 1 teaspoon honey
• Pinch of cinnamon

Macros
Calories: approximately 250
Protein: approximately 19 g
Carbohydrates: approximately 30 g
Fat: approximately 5 g
Fiber: approximately 3 g

Lunch: Chickpea, Farro, and Feta Bowl

Ingredients

• 1/2 cup chickpeas
• 1/2 cup cooked farro
• 2 tablespoons feta
• 1 tablespoon olive oil, lemon juice
• Fresh parsley

Instructions

1. Combine chickpeas and farro in a bowl.
2. Top with feta and parsley, then dress with olive oil and lemon.

Macros
Calories: approximately 340
Protein: approximately 13 g
Carbohydrates: approximately 42 g
Fat: approximately 14 g
Fiber: approximately 8 g

Dinner: Baked Salmon with Roasted Peppers and Rice

Ingredients

• 4 oz salmon
• 1/2 bell pepper, sliced
• 1/2 cup cooked brown rice
• 1 tablespoon olive oil
• Lemon, dill

Instructions

1. Bake salmon and peppers together at 400°F for 12 to 15 minutes with olive oil and seasoning.
2. Serve over warmed rice with a squeeze of fresh lemon.

Macros
Calories: approximately 350
Protein: approximately 28 g
Carbohydrates: approximately 26 g
Fat: approximately 16 g
Fiber: approximately 3 g

Snack: Cucumber with Tzatziki

Ingredients

• 1/2 cucumber, sliced
• 2 tablespoons plain yogurt mixed with dill and garlic

Macros
Calories: approximately 60
Protein: approximately 5 g
Carbohydrates: approximately 6 g
Fat: approximately 1 g
Fiber: approximately 1 g

Approximate Day 13 Total
Calories: 1,000
Protein: 65 g
Carbohydrates: 104 g
Fat: 36 g
Fiber: 15 g

Day 14

Breakfast: Final Smoothie Bowl

Ingredients

• 1/2 cup Greek yogurt
• 1/2 cup mixed berries
• 1 tablespoon chia or ground flaxseed
• Splash of almond milk

Instructions

1. Blend yogurt, berries, and almond milk until smooth.
2. Pour into a bowl and top with the seeds.

Macros
Calories: approximately 260
Protein: approximately 17 g
Carbohydrates: approximately 28 g
Fat: approximately 9 g
Fiber: approximately 7 g

Lunch: Mediterranean Grain Bowl Cleanout

A good chance to use up any remaining vegetables, feta, or grains in the fridge. This kind of flexible bowl is basically the blueprint for how the whole plan works.

Ingredients

• 3/4 cup any cooked grain (quinoa, farro, or rice)
• Whatever vegetables remain: cucumber, tomatoes, peppers
• 2 tablespoons feta or a scoop of chickpeas
• 1 tablespoon olive oil, lemon juice

Instructions

1. Combine the grain with chopped vegetables and protein of choice.
2. Dress with olive oil and lemon juice and toss well.

Macros
Calories: approximately 330
Protein: approximately 12 g
Carbohydrates: approximately 38 g
Fat: approximately 14 g
Fiber: approximately 7 g

Dinner: Herb-Roasted Chicken Thigh with Greek Salad

Ingredients

• 4 oz boneless chicken thigh
• 2 cups mixed greens
• 1/4 cup cherry tomatoes
• 1/4 cucumber
• 2 tablespoons feta
• 1 tablespoon olive oil and lemon dressing

Instructions

1. Season chicken thigh with oregano, garlic, and olive oil, then roast at 400°F for 20 minutes.
2. Assemble the salad and top with the sliced chicken.
3. Finish with the dressing.

Macros
Calories: approximately 360
Protein: approximately 30 g
Carbohydrates: approximately 9 g
Fat: approximately 22 g
Fiber: approximately 3 g

Snack: Small Bowl of Berries

Ingredients

• 3/4 cup mixed berries

Macros
Calories: approximately 70
Protein: approximately 1 g
Carbohydrates: approximately 17 g
Fat: approximately 0 g
Fiber: approximately 4 g

Approximate Day 14 Total
Calories: 1,020
Protein: 60 g
Carbohydrates: 92 g
Fat: 45 g
Fiber: 21 g

Storage, Substitutions, and Common Questions

Can I swap proteins? Absolutely. If you don’t eat fish, swap the salmon or cod for chicken or a can of extra chickpeas. If you’re vegetarian, lentils, chickpeas, and eggs can stand in for any of the meat- or fish-based meals throughout the plan.

What freezes well? The egg muffins, the eggplant and chickpea stew, and the vegetable soup all hold up fine in the freezer for up to three months. Cooked grains like farro and quinoa also freeze well in portioned bags, which makes future weeks even faster.

How should I store leftovers? Keep cooked proteins and grains in separate airtight containers so you can mix and match through the week rather than eating the exact same combination twice. I use stackable glass meal-prep containers for plans like this because they make leftovers much easier to see and organize in the fridge, and they go straight from fridge to oven or microwave.

What if I don’t like a specific vegetable? Swap it for something in the same general category. Zucchini and eggplant are fairly interchangeable, as are bell peppers and cherry tomatoes. Just try to keep portion sizes similar so the calorie counts stay roughly accurate.

Can I adjust the calories? Yes. Adding an extra tablespoon of olive oil, a bit more protein, or a second snack can raise the daily totals if 1,400 to 1,500 calories feels too low for your activity level. On the flip side, trimming portions slightly or skipping the second snack lowers it further. If you have specific health conditions or are unsure what calorie range is appropriate for you, it’s worth checking in with a doctor or registered dietitian, since general plans like this one aren’t a substitute for individualized medical advice.

Is this plan good for beginners? It’s designed to be. The recipes reuse common ingredients, the cooking techniques are basic (baking, roasting, quick stovetop sautéing), and nothing requires special equipment beyond a sheet pan and a skillet.

For anyone tracking portions closely, a food scale makes measuring things like feta, olive oil, and grains far more consistent than eyeballing them, which matters more than you’d think when you’re working within a specific calorie range.

Final Thoughts

Two weeks of Mediterranean-style eating built around vegetables, lean protein, whole grains, and good olive oil is genuinely doable without feeling like a punishment. You’ve got a printable structure, a grocery list broken down by category, and recipes that reuse ingredients so your fridge isn’t cluttered with half-used produce by day five.

Print this out, pin it to the fridge, and adjust portions or swaps as you go based on what you like and what keeps you full. The point isn’t to follow it perfectly. It’s to walk away from these fourteen days with a handful of meals you’d actually make again on your own.