1800 Calorie Mediterranean Meal Plan
An 1800 calorie Mediterranean diet meal plan — extra-virgin olive oil as primary fat, fish 3+/week, nuts daily. Modeled on PREDIMED trial protocols.
Total calories
2000
kcal
Protein
105
g
Carbs
182
g
Fat
96
g
The full day
Breakfast
540 kcal
1 cup Greek yoghurt + 1/2 cup oatmeal + 1/4 cup walnuts + 1 cup berries + 1 Tbsp honey
25g protein 60g carbs 24g fat
Lunch
660 kcal
5 oz grilled fish + 1/2 cup chickpeas + 2 cups mixed greens + 2 Tbsp olive oil + 2 Tbsp feta + 1 slice sourdough
40g protein 50g carbs 30g fat
Snack
260 kcal
1 oz almonds + 1 apple
5g protein 32g carbs 14g fat
Dinner
540 kcal
5 oz salmon + 1 cup quinoa + 1.5 cups roasted vegetables + 2 Tbsp olive oil + 1/4 cup olives
35g protein 40g carbs 28g fat
About this plan
This plan follows PREDIMED trial principles: extra-virgin olive oil as primary fat, fish 3+ times/week, daily nuts, generous vegetables and legumes, limited red meat. The PREDIMED 2013 NEJM trial showed this dietary pattern reduced major cardiovascular events by 30% over 5 years. Provides ~105g protein with substantial omega-3, polyphenols, and fiber.
Use the calculators
- TDEE Calculator — find your real maintenance
- Calorie Deficit Calculator — set your target rate
- Macro Calculator — split this plan\'s calories your way
- Protein Calculator — verify your protein target
- All weight-loss calculators (11 tools)
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Frequently asked questions
- Why is Mediterranean considered the best diet?
- For cardiovascular event prevention specifically, Mediterranean has the strongest randomized trial evidence (PREDIMED 2013/2018 NEJM, 30% CV event reduction). For all-cause mortality, the 2014 Sofi meta-analysis of 4.4 million person-years found 8% lower mortality per 2-point increase in adherence score. Plus it's palatable, sustainable, and culturally rich.
- Can I do Mediterranean for weight loss?
- Yes — at 1500-2000 kcal levels, Mediterranean is highly effective. The 2018 Esposito et al. analysis showed Mediterranean-pattern eating produced sustained weight loss and better metabolic outcomes than typical low-fat diets. The high-fat content (mostly olive oil) provides satiety.
- Is olive oil really worth the calories?
- Yes, for most adults. Olive oil at 120 kcal per Tbsp is calorie-dense but the cardiovascular evidence is strong. PREDIMED specifically used 4 Tbsp/day. For weight loss, measure deliberately rather than free-pouring. The 2020 Guasch-Ferré meta-analysis found each 10g/day increase in olive oil was associated with 12% lower CHD risk.
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