Mediterranean Diet Meal Plan for Weight Loss
By Bill Bradley, R.D.
Updated January 8, 2025
U.S. News & World Report has ranked the Mediterranean Diet as the #1 diet for six years in a row. Personally, eating this way has helped me lose 60 pounds and keep it off. The secret is…. it’s easy, delicious and sustainable. Here’s an easy way to start – a Mediterranean Diet meal plan for weight loss.
A Mediterranean Diet meal plan for weight loss has been shown to help people lose weight and most importantly, to keep the weight off. I personally have lost 60 pounds eating the Mediterranean Diet and have been able to keep the weight off for 5 years. The trick, for me, has been losing the weight slowly and only having to modify my diet slightly. When I want to lose weight, I eat a modified Mediterranean diet, which for me, means eating gluten and sugar free. This, along with exercising, eating only fruit after dinner and watching my portion sizes will do the trick. The best part is that I know this is only temporary while I lose the weight. I can easily maintain my weight and eat gluten and some sugar. During weight loss I still eat everything else Mediterranean including lots of olive oil, fruits and vegetables, beans, nuts, seeds, some meat and non-glutenous whole grains such as rice, quinoa, corn, millet and oats. The food is delicious and losing weight is less of a struggle and more of a culinary journey.
Below is a collection of Mediterranean Diet recipes that are helpful for weight loss. If you eat a true Mediterranean diet meal plan for weight loss you can still lose weight even if many of your calories are coming from extra virgin olive oil. Olive oil will help fill you up so you are less likely to crave processed foods and sugars.
What you will find with these easy recipes, is that Mediterranean food is so delicious and filling, you won’t feel like you’re on a diet.
For more info on losing weight on the Mediterranean Diet check out our article and podcast: How to Lose Weight on the Mediterranean Diet.
Breakfast
Blueberry Overnight Oats with Greek Yogurt
On a modified Mediterranean Diet, I like to find recipes that are gluten-free and use sugar sparingly. This recipe for Overnight Oats is perfect for a Mediterranean weight loss diet. With only 5 minutes of prep, you’ll have this delicious and healthy breakfast ready to go!
Recipe Here! Blueberry Overnight Oats with Greek Yogurt
Maple Almond Granola with Coconut
Start your morning off right with this delicious, easy & healthy Granola recipe. This Mediterranean Diet breakfast recipe uses a short list of whole foods and has just the right level of sweetness. As a plus, this recipe is also gluten free.
Recipe Here! Maple Almond Granola with Coconut
Spinach and Mushroom Omelet
This is an easy Mediterranean breakfast recipe that is filling but great for weight loss. Spinach and mushrooms are a hearty combo. Getting a serving of dark greens every day is important, and it’s so easy to do by putting spinach in your omelet.
Recipe Here! Spinach and Mushroom Omelet
Before you go further… Check out this Mediterranean Diet for Weight Loss video by Jordan Waddell.
Jordan is a Nurse Practitioner and Health Coach who is a big proponent of the Mediterranean Diet. You can find the recipes she made by clicking here!
Lunch
Tuscan White Bean Soup with Sausage and Kale
This soup will transport to you to a small restaurant in Italy. It will also provide you with lots of protein and healthy fats that will give you energy and sustain you while you are losing weight.
Recipe Here! Tuscan White Bean Soup with Sausage and Kale
Mediterranean Bowl with Hummus and Feta
For a healthy lunch, I love putting this Mediterranean bowl together with my favorite hummus recipe and fresh vegetables. I also add some quinoa for extra energy and feta for protein and flavor.
Recipe Here! Mediterranean Bowl with Hummus and Feta
Lentil Soup
Lentil soup is an extremely popular soup in Greece. People eat it all the time because it’s delicious, cheap, and filling. Greeks grow up eating this soup as a main dish. I like to squeeze some fresh lemon and crack fresh black pepper on while I’m eating it.
Recipe Here! Lentil Soup
Are you ready to change your relationship with food, lose weight and keep it off for good?
Our 10-week Mediterranean Diet Weight Loss Program is the place to begin. The Weight Loss Program is part of our Mediterranean Diet Portal which includes unlimited programs, webinars, live events, cooking videos and support for a whole year! Click here to learn more.
Click here to Learn More about The Mediterranean Diet Portal!
Dinner
Baked Zucchini Noodles (Low Carb Pasta)
In the Mediterranean Diet, the simplest recipes are often the best. These delicious zucchini noodles are one of those recipes. Great for weight loss, this low carb pasta is easy to make and versatile.
Recipe Here! Baked Zucchini Noodles (Low Carb Pasta)
Mediterranean Baked Cod
This cod is so flavorful, you won’t feel like you’re eating a weight loss recipe! It’s also fun to make because you make individual parchment paper packets that seal in all the moisture.
Recipe Here! Mediterranean Baked Cod
Eggplant Parmesan
Most eggplant parmesan recipes would not make it onto a weight loss list, because of an excess of cheese and bread crumbs, but this one makes the cut. It is also gluten free!
Recipe Here! Eggplant Parmesan
Winter LeBlanc says:
Winter LeBlanc says:
Bill Bradley, R.D. says: