7 Days mediterranean diet meal plan 1200 calories For women over 50KG

4 Min Read

Embracing a Mediterranean diet can be a flavorful and nutritious journey towards improved health and well-being.

Tailored specifically for women over 50KG, this 7-day meal plan provides a total of 1200 calories per day, focusing on wholesome ingredients, vibrant flavors, and balanced nutrition.


Let’s embark on this culinary adventure together, exploring delicious Mediterranean-inspired dishes designed to nourish both body and soul.

Day 1:

Breakfast: Greek yogurt topped with sliced strawberries, almonds, and a drizzle of honey. Lunch: Mediterranean chickpea salad with diced cucumbers, cherry tomatoes, red onions, olives, and feta cheese, dressed with olive oil and lemon juice.


Dinner: Baked salmon fillet seasoned with lemon, garlic, and herbs, served with roasted vegetables and quinoa.

Day 2:

Breakfast: Whole-grain toast topped with avocado mash, cherry tomatoes, and a sprinkle of feta cheese. Lunch: Spinach and feta stuffed bell peppers, served with a side of Greek salad.


Dinner: Grilled chicken skewers marinated in lemon and oregano, accompanied by a Mediterranean couscous salad.

Day 3:

Breakfast: Smoothie made with spinach, banana, Greek yogurt, almond milk, and a spoonful of almond butter. Lunch: Whole-grain pita filled with hummus, grilled eggplant, roasted red peppers, and arugula.


Dinner: Baked cod fillets with a tomato and olive tapenade, served with steamed green beans and quinoa.

Day 4:

Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and mixed berries. Lunch: Greek-style lentil soup with tomatoes, carrots, celery, and a squeeze of lemon.


Dinner: Grilled shrimp and vegetable skewers served over whole-grain couscous with a side of tzatziki sauce.

Day 5:

Breakfast: Scrambled eggs with spinach, tomatoes, and feta cheese, served with whole-grain toast. Lunch: Mediterranean quinoa salad with diced cucumber, cherry tomatoes, Kalamata olives, and crumbled feta cheese, tossed in a lemon vinaigrette.


Dinner: Baked chicken thighs with roasted vegetables (zucchini, bell peppers, onions) and a side of whole-grain farro.

Day 6:

Breakfast: Whole-grain pancakes topped with Greek yogurt and sliced peaches, drizzled with honey. Lunch: Stuffed grape leaves (dolmas) filled with a mixture of rice, pine nuts, and herbs, served with a Greek salad.


Dinner: Grilled lamb chops with a mint and garlic marinade, accompanied by roasted potatoes and steamed broccoli.

Day 7:

Breakfast: Frittata made with eggs, spinach, tomatoes, and feta cheese, served with whole-grain toast. Lunch: Mediterranean-style tuna salad made with canned tuna, cannellini beans, cherry tomatoes, red onions, and a lemon-dijon dressing, served over mixed greens.


Dinner: Mediterranean-style stuffed peppers filled with ground turkey, brown rice, tomatoes, and herbs, served with a side of Greek salad.


By following this 7-day Mediterranean diet meal plan tailored for women over 50KG, you can enjoy a week of delicious and nutritious meals that promote health and vitality.


Embrace the vibrant flavors and wholesome ingredients of Mediterranean cuisine as you nourish your body and soul on this culinary journey.

Remember to listen to your body’s hunger and fullness cues, stay hydrated, and enjoy each meal mindfully. Here’s to your health and well-being!


Share This Article
Leave a comment