Mediterranean Meal Planner
Personalized meal planning for the Mediterranean lifestyle
📋 Your Details
🥗 Your Mediterranean Meal Plan
👆 Fill out your details and click “Build My Plan” to get started!
📖 How to Use the Mediterranean Meal Planner (Quick Guide)
🧮 Calculation Methodology
1. Basal Metabolic Rate (BMR)
We use the Mifflin-St Jeor equation, the most accurate formula for most people:
- Men: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5
- Women: BMR = 10 × weight(kg) + 6.25 × height(cm) – 5 × age – 161
2. Total Daily Energy Expenditure (TDEE)
BMR is multiplied by your activity factor:
- Sedentary: BMR × 1.2 (little/no exercise)
- Light: BMR × 1.375 (light exercise 1-3 days/week)
- Moderate: BMR × 1.55 (moderate exercise 3-5 days/week)
- Very Active: BMR × 1.725 (hard exercise 6-7 days/week)
- Athlete: BMR × 1.9 (very hard exercise, physical job)
3. Goal Adjustment
Your TDEE is adjusted based on your goal:
- Weight Loss: TDEE – 300 to 500 calories
- Maintenance: TDEE (no change)
- Weight Gain: TDEE + 250 to 400 calories
4. Macronutrient Distribution
Calories are distributed following Mediterranean diet principles:
- Balanced: 20% Protein, 50% Carbs, 30% Fat
- Higher Protein: 25% Protein, 45% Carbs, 30% Fat
Note: 1g protein = 4 calories, 1g carbs = 4 calories, 1g fat = 9 calories
5. Meal Planning
Daily calories are distributed across meals:
- 3 Meals: Breakfast 30%, Lunch 40%, Dinner 30%
- 4 Meals: Breakfast 25%, Lunch 35%, Snack 15%, Dinner 25%
- 5 Meals: Breakfast 22%, Snack 12%, Lunch 30%, Snack 16%, Dinner 20%
Why Use This Mediterranean Meal Planner?
The Mediterranean Meal Planner helps you turn numbers into meals—automatically. Enter your details once and get a personalized 3–7 day Mediterranean diet plan with per-meal calories, macro targets, and a consolidated grocery list. When you’re happy with the plan, export a colorful A4 PDF to save or share.
What Makes This Mediterranean Meal Planner Different?
✅ Truly personalized: Calories and macros align to your body, goal, and activity.
✅ Mediterranean-first: Olive oil, legumes, fish/seafood (if allowed), whole grains, vegetables, fruit, and herbs.
✅ Smart scaling: Portions are auto-scaled to meet your per-meal targets without micromanaging.
✅ Allergen-aware: Exclusion filters help you avoid dairy, gluten, nuts, eggs, or shellfish.
✅ Print in one click: Instantly print a colorful A4 copy of your plan.
✅ Mobile-friendly: The layout is responsive, so the Mediterranean Meal Planner reads cleanly on phones, tablets, and desktops.
Frequently Asked Questions
Find answers to common questions about our Mediterranean meal planning service
Yes. Choose a −300 to −500 kcal adjustment to create a gentle calorie deficit while keeping Mediterranean balance. This approach ensures sustainable weight loss while enjoying delicious, nutritious meals.
Absolutely. Pick vegetarian, vegan, or gluten-free and the planner filters recipes and ingredients accordingly. Enjoy Mediterranean flavors that fit your dietary needs perfectly.
No—this tool is educational and not a substitute for professional guidance. Always consult with healthcare providers for personalized medical advice and dietary recommendations.
Have more questions? Contact our support team for assistance.
Keep Learning with Our Best Resources
Turn your Mediterranean Meal Planner results into real meals with these guides:
- Mediterranean Diet Basics — Core principles, foods list, and simple swaps.
- Recipes & Meal Ideas — Breakfasts, mains, snacks, and desserts that fit your plan.
- Sleep & Relaxation — Foods and habits that support deeper rest and steady energy.
Prefer an offline copy? You may also download the PDF:
Download the Mediterranean Meal Planner Guide (PDF).