With health, wellness & weight loss - sustainability is the name of the game. If you're looking for a realistic, nourishing, and lifestyle-driven approach to weight loss, the Mediterranean diet continues to stand out. Rather than focusing on restriction, this way of eating emphasizes whole foods, high-quality fats, colorful produce, lean proteins, and daily habits that support total-body wellness.

This isn’t a “quick-fix diet.” Instead, it’s a balanced, sustainable way of eating that naturally supports a healthy metabolism, stable blood sugar, improved digestion, and long-term weight management.

This 4-Day 1500-Calorie Mediterranean Diet Meal Plan is designed to help you feel full, energized, and supported — while gently guiding you toward your health goals. Every day includes three meals made from satisfying, nutrient-dense foods that follow Mediterranean principles while staying around the 1500-calorie mark.

4-Day Mediterranean Diet Meal Calendar

Day 1 (~1494 calories)

Breakfast: Eggs, Beans & Greens – 362
Lunch: Beet & Goat Cheese Salad – 526
Dinner: Hearty Quinoa & Veggie Bowl – 606

Day 2 (~1489 calories)

Breakfast: Sweet & Salty Steel Cut Oats – 427
Lunch: Lemony Shrimp & Avocado Salad – 556
Dinner: Hearty Quinoa & Veggie Bowl (Leftovers) – 506

Day 3 (~1441 calories)

Breakfast: Pomegranate & Pistachio Cottage Cheese – 383
Lunch: Lemony Shrimp & Avocado Salad – 556
Dinner: Greek-Inspired Turkey Patties – 502

Day 4 (~1543 calories)

Breakfast: Sweet & Salty Steel Cut Oats – 427
Lunch: Mediterranean Quinoa Bowl – 540
Dinner: Greek-Inspired Turkey Patties (Leftovers) – 502

Full Recipes & Nutrition Information

BREAKFASTS

Eggs, Beans & Greens

Ingredients
1 tsp (4.5 g) avocado oil
1/2 cup (65 g) cannellini beans
1 tbsp (7 g) sliced almonds
1/2 tsp (1 g) oregano
Salt and pepper to taste
2 eggs
1 apple

Instructions

Heat avocado oil in a medium skillet over medium heat.
Add beans, oregano, salt, and pepper; stir to coat.
Push beans to the side and crack in two eggs.
Cook for about 3 minutes, until whites are mostly set.
Add almonds to beans and fold in spinach until wilted.
Serve warm with an apple on the side.

Nutrition: 362 calories | 38g carbs | 17g protein | 17g fat

Pomegranate & Pistachio Cottage Cheese

Ingredients
1.25 cups (283 g) 2% cottage cheese
2 tbsp (56 g) pomegranate arils
2 tbsp (15 g) pistachios
1/2 medium peach, sliced

Instructions
Top cottage cheese with the remaining ingredients and enjoy.

Nutrition: 383 calories | 35g carbs | 33g protein | 14g fat

Sweet & Salty Steel Cut Oats

Ingredients
1/2 cup steel cut oats, dry
1/4 cup raspberries
2 small figs, quartered
1 tbsp sliced almonds
Dash cinnamon
Dash sea salt

Instructions

Cook oats according to package.
Mash raspberries into the cooked oats.
Top with figs, almonds, cinnamon, and salt.

Nutrition: 427 calories | 79g carbs | 12g protein | 8g fat

LUNCHES

Beet & Goat Cheese Salad

Ingredients
2 cups (58 g) mixed salad greens
1 hard-boiled egg, halved
1 small cucumber, thinly sliced
2 small cooked beets, chopped
1 tbsp (28 g) goat cheese
1/4 cup (46 g) cooked quinoa
1 tbsp (10 g) hemp hearts
1/2 tbsp (8 g) sunflower seeds
1 tbsp (14 g) olive oil
Juice of 1/2 lemon
Salt and pepper

Instructions

Mix olive oil, lemon, salt, pepper.
Place greens in a bowl and top with remaining ingredients.
Drizzle with dressing.

Nutrition: 526 calories | 33g carbs | 24g protein | 34g fat

Lemony Shrimp & Avocado Salad

Ingredients
10 medium shrimp
1/2 avocado, sliced
5 cherry tomatoes, halved
1/2 small onion, thinly sliced
2 cups (40 g) arugula
1 tbsp (8 g) chopped walnuts
2 tbsp (27 g) olive oil, divided
1 tbsp (15 g) lemon juice
Salt and pepper

Instructions

Heat 1 tbsp olive oil in a skillet over medium heat.
Pat shrimp dry and cook 2–3 minutes per side.
Mix leftover olive oil with lemon juice.
Assemble arugula, tomatoes, onion, walnuts, avocado, and shrimp.
Drizzle dressing.

Nutrition: 556 calories | 15g carbs | 27g protein | 45g fat

Mediterranean Quinoa Bowl

Ingredients
1 cup (185 g) cooked quinoa
8 kalamata olives
1/2 cucumber, sliced
1 tbsp (8 g) red onion
1/4 green onion
5 cherry tomatoes, halved
1 tbsp (7 g) sliced almonds
2 tbsp (30 g) hummus
1 tbsp (14 g) olive oil
1 tbsp (14 g) lemon juice
Salt & pepper

Instructions
Combine all ingredients in a bowl and enjoy.

Nutrition: 540 calories | 51g carbs | 14g protein | 32g fat

DINNERS

Greek-Inspired Turkey Patties

Ingredients
1 lb (454 g) ground turkey
1 cup (24 g) parsley, chopped
3 garlic cloves, minced
1/2 medium onion, minced
1 tbsp (15 g) lemon juice
Salt & pepper
1 tbsp (14 g) avocado oil
2 tbsp (30 g) tzatziki
1 baked sweet potato

Instructions

Mix turkey, parsley, garlic, onion, lemon, salt, pepper.
Heat avocado oil in a skillet over medium.
Form 6–8 patties and cook 5 min per side.
Serve with tzatziki and baked sweet potato.

Nutrition: 502 calories | 21g carbs | 48g protein | 26g fat

Hearty Quinoa & Veggie Bowl

Ingredients
1/2 cup (85 g) uncooked quinoa
1 medium avocado
2 cups (176 g) Brussels sprouts, halved
2 small sweet potatoes, chopped
2 tbsp (15 g) pistachios
A handful of arugula
1 tbsp (14 g) avocado oil
1 tbsp (3 g) oregano
Salt & pepper

Dressing
2 tbsp (27 g) olive oil
2 tbsp (30 g) lemon juice
1 tsp (5 g) dijon mustard
Salt & pepper

Instructions

Preheat oven to 400°F (205°C).
Toss sweet potatoes + Brussels sprouts with oil, oregano, salt, pepper.
Bake 30–40 minutes.
Cook quinoa.
Whisk dressing ingredients.
Assemble bowls with quinoa, veg, avocado, pistachios, arugula, and dressing.

Nutrition: 606 calories | 60g carbs | 14g protein | 37g fat

Grocery List — 4-Day Plan

Produce

Spinach or greens
Arugula
Cucumber (3–4)
Cherry tomatoes
Beets (jarred or cooked)
Onion
Green onion
Garlic
Parsley
Brussels sprouts
Sweet potatoes
Lemon (6–8)
Pomegranate arils
Peach
Figs
Apples
Avocado (3–4)

Protein

Eggs
Ground turkey
Shrimp
Cottage cheese (2%)

Pantry

Cannellini beans
Quinoa
Steel cut oats
Pistachios
Almonds (sliced)
Walnuts
Olive oil
Avocado oil
Hemp hearts
Sunflower seeds
Tzatziki
Dijon mustard
Hummus
Kalamata olives
Oregano
Salt & pepper

Meal Prep Tips for a Smooth 4-Day Week

These small steps will cut your cooking time in half:

Prep all grains at once
Cook a large batch of quinoa (about 3 cups cooked) and refrigerate.

Roast all vegetables for Days 1–2 together
Sweet potatoes + Brussels sprouts can roast on the same sheet pan.

Hard-boil multiple eggs
You need them for salads + quick protein snacks.

Mix dressings in advance
Store lemon-olive oil mix in a jar for 3–4 days.

Make all turkey patties on Day 1
They reheat perfectly for Day 3 and Day 4 dinner.

Pre-cut produce
Slice cucumbers, onions, and tomatoes and store in airtight containers.

Simple Modifications to Fit Your Goals

Want more protein?

Add:

Extra shrimp
1 scoop collagen in oatmeal
Additional egg at breakfast
A side of cottage cheese at lunch

Need higher calories?

Add:

Extra olive oil
Whole grain pita
Nuts or seeds on bowls

Need lower calories?

Adjust:

Reduce avocado portion
Use less olive oil
Swap quinoa bowls for extra greens + lean protein

Gluten-free?

Everything here is naturally gluten-free except check oats (choose certified GF).

Dairy-free?

Swap cottage cheese for coconut yogurt
Use dairy-free tzatziki + DF cheese alternatives
Leave out goat cheese

And most of all - enjoy the food! Enjoy cooking and sharing these meals with others. Connection is an equally important lifestyle factor of the Mediterranean Diet & Lifestyle. Enjoy every bite and all of the ways you customize these meals for yourself. - Magot

Read Next → 600 Calorie Mediterranean Meals

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy: