Starting a Mediterranean diet with calorie control doesn’t mean sacrificing flavor or satisfaction. This 1200-calorie meal plan combines the health benefits of Mediterranean eating with proper portion control for sustainable weight management.
Understanding the 1200-Calorie Framework
This meal plan distributes calories throughout the day:
- Breakfast: 300 calories
- Lunch: 400 calories
- Dinner: 400 calories
- Snacks: 100 calories
Daily Nutritional Targets
Balance your nutrients with:
- Protein: 25-30% of calories
- Healthy fats: 35-40% of calories
- Complex carbohydrates: 30-35% of calories
- Fiber: 25-30 grams daily
7-Day Sample Meal Plan
Day 1
- Breakfast: Greek yogurt parfait (300 cal)
- Lunch: Mediterranean tuna salad (400 cal)
- Dinner: Baked fish with vegetables (400 cal)
- Snack: Apple with almonds (100 cal)

Days 2-7
Daily menus following the same caloric distribution, featuring varied Mediterranean ingredients and cooking methods.
Portion Control Guide
Learn to estimate portions using:
- Hand measurements
- Kitchen scales
- Visual comparisons
- Measuring cups
- Meal prep containers
- Portion control plates
Smart Substitutions
Make these swaps to maintain calorie goals:
- Zucchini noodles for pasta
- Cauliflower rice for grains
- Greek yogurt for cream
- Herbs for extra oil
- Fruit for desserts
- Water for sugary drinks
Meal Prep Essentials
Successfully maintain your calorie goals by:
- Pre-portioning meals
- Measuring ingredients
- Using proper containers
- Planning weekly menus
- Preparing ingredients ahead
- Tracking portions
Tips for Success
- Stay hydrated
- Eat slowly
- Plan ahead
- Track calories
- Listen to hunger cues
- Practice portion control
1200 calories is a starting point. Adjust based on your activity level and weight loss goals while maintaining the Mediterranean diet’s healthy principles.