7 Days Mediterranean Diet Meal Plan: 1200 Calories for Women Over 50KG

The Mediterranean diet is renowned for its health benefits, promoting heart health, weight loss, and overall well-being. Tailored specifically for women over 50KG, this 7-day meal plan offers a balanced approach to nutrition, providing 1200 calories per day to support weight management and optimal health.

Day 1:

  • Breakfast: Greek yogurt topped with fresh berries and a sprinkle of nuts.
  • Snack: A small handful of almonds.
  • Lunch: Quinoa salad with mixed vegetables and a drizzle of olive oil.
  • Snack: Sliced cucumber with hummus.
  • Dinner: Grilled salmon with roasted vegetables and a side of whole grain bread.

Day 2:

  • Breakfast: Oatmeal cooked with almond milk, topped with sliced banana and a dash of cinnamon.
  • Snack: Greek yogurt with honey and a few walnuts.
  • Lunch: Mediterranean vegetable soup with a side of whole grain crackers.
  • Snack: Cherry tomatoes with feta cheese.
  • Dinner: Grilled chicken breast with steamed broccoli and quinoa.

Day 3:

  • Breakfast: Whole grain toast with mashed avocado and tomato slices.
  • Snack: Apple slices with almond butter.
  • Lunch: Greek salad with mixed greens, olives, feta cheese, and a lemon vinaigrette.
  • Snack: Carrot sticks with tzatziki dip.
  • Dinner: Lentil stew with spinach and a side of whole grain couscous.

Day 4:

  • Breakfast: Smoothie made with spinach, banana, Greek yogurt, and almond milk.
  • Snack: A small handful of pistachios.
  • Lunch: Whole grain wrap filled with grilled vegetables and hummus.
  • Snack: Sliced bell peppers with guacamole.
  • Dinner: Baked cod with roasted Brussels sprouts and a quinoa pilaf.

Day 5:

  • Breakfast: Scrambled eggs with spinach and tomatoes.
  • Snack: Mixed berries with a dollop of Greek yogurt.
  • Lunch: Chickpea salad with cucumber, cherry tomatoes, and a balsamic vinaigrette.
  • Snack: Celery sticks with peanut butter.
  • Dinner: Turkey meatballs with marinara sauce served over whole wheat pasta.

Day 6:

  • Breakfast: Whole grain cereal with almond milk and sliced strawberries.
  • Snack: Cottage cheese with pineapple chunks.
  • Lunch: Caprese salad with fresh mozzarella, basil, and balsamic glaze.
  • Snack: A small handful of cashews.
  • Dinner: Grilled shrimp skewers with roasted zucchini and brown rice.

Day 7:

  • Breakfast: Whole wheat English muffin with scrambled eggs and avocado slices.
  • Snack: A piece of dark chocolate.
  • Lunch: Quinoa tabbouleh with cucumber, parsley, and lemon dressing.
  • Snack: Grape tomatoes with mozzarella cheese.
  • Dinner: Baked chicken thighs with ratatouille and a side of whole grain bread.


This 7-day Mediterranean diet meal plan offers a delicious and nutritious approach to eating for women over 50KG. By incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats, you can enjoy a variety of flavorful meals while supporting your weight management and overall health goals. Remember to stay hydrated by drinking plenty of water throughout the day, and feel free to adjust portion sizes and food choices to suit your individual preferences and dietary needs. Cheers to your health and well-being!

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