This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories per day.
Each day provides at least 71 grams of protein and 30 grams of fiber—two nutrients that help promote satiety.
This plan follows the principles of the Mediterranean diet, which can offer many health benefits, including improved blood sugar and better heart health.
The Mediterranean diet is a flexible way of eating that emphasizes a wide-variety of proteins, such as fish, poultry, legumes and nuts, whole grains, fruits, vegetables and healthy fats while limiting refined grains and high amounts of added sugar. It also encourages cooking more meals at home and sharing meals with others.
It’s continuously praised as one of the healthiest ways of eating—and for good reason. Research shows that following the Mediterranean diet can lower the risk of developing type 2 diabetes, increase life expectancy, improve heart health and even reduce the risk of cognitive decline.1 Because it’s so flexible, it’s more adaptable to a wide-variety of cuisines and taste preferences so it tends to be more sustainable long-term. If you’re interested in trying out a Mediterranean diet routine or are simply looking for some meal inspiration, we’ve got you covered.
Is Mediterranean Diet Meal plan For you? …Take This 7 Quick Quiz to Find Out
This 30-day Mediterranean meal plan has three different calorie levels to choose from and meal-prep tips at the beginning of each week so this healthy eating routine can work for most people.
Week 1
Summer Chicken Parmesan on a white plate
Victor Protasio
Meal-Prep Tips:
Make Berry Crumble Overnight Oats to have for breakfast on days 2 through 5.
Prepare Anti-Inflammatory Farro & White Bean Salad to have for lunch on days 2 through 5.
Make High-Protein Energy Bars to have as a snack throughout the month. Store in the freezer to maintain freshness.
Day 1
Breakfast (358 calories)
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (192 calories)
1 serving Cucumber-Dill Ricotta Snack Jar
Lunch (476 calories)
1 serving Avocado Tuna Salad Sandwich
1 clementine
P.M. Snack (268 calories)
1 serving No-Added-Sugar Cherry Crumble
Dinner (505 calories)
1 serving Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad
Daily Totals: 1,789 calories, 83g fat, 98g protein, 178g carbohydrate, 30g fiber, 1,735mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 2
Breakfast (407 calories)
1 serving Berry Crumble Overnight Oats
A.M. Snack (58 calories)
½ cup low-fat plain kefir
Lunch (506 calories)
1 serving Anti-Inflammatory Farro & White Bean Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (598 calories)
1 serving Creamy Pesto Beans
Daily Totals: 1,823 calories, 85g fat, 73g protein, 205g carbohydrate, 36g fiber, 1,730mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 3
Breakfast (407 calories)
1 serving Berry Crumble Overnight Oats
A.M. Snack (192 calories)
1 serving Cucumber-Dill Ricotta Snack Jar
Lunch (506 calories)
1 serving Anti-Inflammatory Farro & White Bean Salad
P.M. Snack (268 calories)
1 serving No-Added-Sugar Cherry Crumble
Dinner (455 calories)
1 serving Teriyaki Chicken Salad
1-oz. slice whole-wheat baguette
Daily Totals: 1816 calories, 71g fat, 93g protein, 215g carbohydrate, 38g fiber, 2,009mg sodium.
Make it 1,500 calories: Omit P.M. snack and reduce to ½ ounce slice of whole wheat baguette at dinner.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 4
Breakfast (407 calories)
1 serving Berry Crumble Overnight Oats
A.M. Snack (62 calories)
1 medium orange
Lunch (506 calories)
1 serving Anti-Inflammatory Farro & White Bean Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (567 calories)
1 serving Panzanella with Burrata & Tuna
Daily Totals: 1,796 calories, 88g fat, 71g protein, 194g carbohydrate, 31g fiber, 1,837mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 5
Breakfast (407 calories)
1 serving Berry Crumble Overnight Oats
A.M. Snack (222 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 serving No-Added-Sugar Chia Seed Jam
Lunch (506 calories)
1 serving Anti-Inflammatory Farro & White Bean Salad
P.M. Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Dinner (481 calories)
1 serving Summer Chicken Parmesan
1 serving Garlicky Green Beans
Daily Totals: 1,808 calories, 71g fat, 102g protein, 202g carbohydrate, 38g fiber, 1,775mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 6
Breakfast (358 calories)
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Lunch (540 calories)
1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (474 calories)
1 serving One-Pot Garlicky Shrimp & Spinach
1 cup cooked brown rice
Daily Totals: 1,821 calories, 83g fat, 81g protein, 207g carbohydrate, 37g fiber, 1,297mg sodium.
Make it 1,500 calories: Omit P.M. snack and reduce to ¾ cup cooked brown rice at dinner.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 7
Breakfast (314 calories)
1 serving Feta, Egg & Spinach Breakfast Taco
1 medium apple
A.M. Snack (101 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Lunch (540 calories)
1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (583 calories)
1 serving No-Cook Black Bean Taco Bowls
Daily Totals: 1,793 calories, 93g fat, 76g protein, 178g carbohydrate, 36g fiber, 1,537mg sodium.
Make it 1,500 calories: Substitute 1 clementine for the apple at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 2
a recipe photo of High-Protein Pasta Salad
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Meal-Prep Tips:
Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on days 9 through 12. Store in the freezer to maintain freshness. Reserve two servings to have for breakfast later this month.
Prepare High-Protein Pasta Salad to have for lunch on days 9 through 12.
Make Blueberry-Pecan Energy Balls to have as a snack throughout the week.
Day 8
Breakfast (401 calories)
1 serving Berry-Green Tea Smoothie
A.M. Snack (62 calories)
1 medium orange
Lunch (521 calories)
1 serving Cucumber-Spinach Sandwich
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (625 calories)
1 serving Creamy Salmon & Asparagus Pasta
Daily Totals: 1,814 calories, 85g fat, 76g protein, 216g carbohydrate, 45g fiber, 1,398mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Berry-Kefir Smoothie and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 9
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (222 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blueberries
1 serving No-Added-Sugar Chia Seed Jam
Lunch (385 calories)
1 serving High-Protein Pasta Salad
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (479 calories)
1 serving Sheet-Pan Crispy Chicken with Squash & Tomatoes
Evening Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Daily Totals: 1,821 calories, 92g fat, 102g protein, 159g carbohydrate, 30g fiber, 1,817mg sodium.
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 medium banana.
Make it 2,000 calories: Add 1 serving Cacio e Pepe Kale Salad to dinner.
Day 10
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (170 calories)
¾ cup low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving No-Added-Sugar Chia Seed Jam
Lunch (385 calories)
1 serving High-Protein Pasta Salad
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (697 calories)
1 serving Cheesy White Bean & Rice Skillet
Daily Totals: 1,794 calories, 86g fat, 84g protein, 182g carbohydrate, 31g fiber, 1,699mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 11
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (212 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving No-Added-Sugar Chia Seed Jam
Lunch (385 calories)
1 serving High-Protein Pasta Salad
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (393 calories)
1 serving Sheet-Pan Shrimp Fried Rice
Evening Snack (268 calories)
1 serving No-Added-Sugar Cherry Crumble
Daily Totals: 1,797 calories, 78g fat, 95g protein, 187g carbohydrate, 30g fiber, 1,772mg sodium.
Make it 1,500 calories: Reduce to ¼ cup raspberries at A.M. snack and omit evening snack.
Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the A.M. snack and add 1 medium apple to lunch.
Day 12
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (212 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup raspberries
1 serving No-Added-Sugar Chia Seed Jam
Lunch (385 calories)
1 serving High-Protein Pasta Salad
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (481 calories)
1 serving Bang Bang Chicken Casserole
Evening Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Meal-Prep Tip: Reserve two servings of Bang Bang Chicken Casserole to have for lunch on days 13 & 14.
Daily Totals: 1,812 calories, 89g fat, 103g protein, 164g carbohydrate, 31g fiber, 1,128mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories: Add 3 Tbsp. sliced almonds to the A.M. snack and add 1 medium apple to lunch.
Day 13
Breakfast (401 calories)
1 serving Berry-Green Tea Smoothie
A.M. Snack (101 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Lunch (481 calories)
1 serving Bang Bang Chicken Casserole
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (550 calories)
1 serving Brothy Lemon-Garlic Beans
1 serving Cacio e Pepe Kale Salad
Evening Snack (62 calories)
1 medium orange
Daily Totals: 1,800 calories, 72g fat, 91g protein, 217g carbohydrate, 47g fiber, 1,732mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Berry-Kefir Smoothie and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 14
Breakfast (304 calories)
1 serving Pistachio & Peach Toast
1 cup low-fat plain kefir
A.M. Snack (270 calories
1 cup raspberries
¼ cup dry-roasted unsalted almonds
Lunch (481 calories)
1 serving Bang Bang Chicken Casserole
P.M. Snack (202 calories)
2 servings Blueberry-Pecan Energy Balls
Dinner (547 calories)
1 serving Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Daily Totals: 1,807 calories, 94g fat, 106g protein, 150g carbohydrate, 30g fiber, 1,814mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Week 3
Recipe image of High-Protein Blueberry & Peanut Butter Chia Pudding
Photographer: Jen Causey; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen.
Meal-Prep Tips:
Make High-Protein Blueberry & Peanut Butter Chia Pudding to have for breakfast on days 16 through 18.
Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on days 16 through 19.
Make a double batch of Lemon-Raspberry Frozen Yogurt Bites to have as a snack throughout the week.
Day 15
Breakfast (304 calories)
1 serving Pistachio & Peach Toast
1 cup low-fat plain kefir
A.M. Snack (268 calories)
1 serving No-Added-Sugar Cherry Crumble
Lunch (441 calories)
1 serving Avocado Tuna Salad Sandwich
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (473 calories)
1 serving Honey Salmon with Potatoes & Spinach
Evening Snack (62 calories)
1 cup blackberries
Daily Totals: 1,803 calories, 76g fat, 94g protein, 195g carbohydrate, 34g fiber, 1,710mg sodium.
Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup blackberries at the evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 16
Breakfast (478 calories)
1 serving High-Protein Blueberry & Peanut Butter Chia Pudding
A.M. Snack (263 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blackberries
2 Tbsp. sliced almonds
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (431 calories)
1 serving Sheet-Pan Lemon-Garlic Chicken with Vegetables
Daily Totals: 1,808 calories, 104g fat, 113g protein, 119g carbohydrate, 34g fiber, 1,908mg sodium.
Make it 1,500 calories: Reduce to 1 Tbsp. sliced almonds at A.M. snack and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 17
Breakfast (478 calories)
1 serving High-Protein Blueberry & Peanut Butter Chia Pudding
A.M. Snack (230 calories)
1 serving Lemon-Raspberry Frozen Yogurt Bites
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (195 calories)
1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Dinner (514 calories)
1 serving Roasted Potato Tzatziki Bowls
Daily Totals: 1,797 calories, 86g fat, 95g protein, 154g carbohydrate, 42g fiber, 2,016mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean–Stuffed Mini Bell Peppers.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 18
Breakfast (478 calories)
1 serving High-Protein Blueberry & Peanut Butter Chia Pudding
A.M. Snack (130 calories)
1 serving Tzatziki Cucumber Slices
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (553 calories)
1 serving Loaded Chickpea-Stuffed Sweet Potatoes
Daily Totals: 1,797 calories, 98g fat, 76g protein, 166g carbohydrate, 40g fiber, 1,718mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 19
Breakfast (308 calories)
1 serving Pistachio & Peach Toast
1 cup low-fat plain kefir
A.M. Snack (296 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blackberries
3 Tbsp. sliced almonds
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (230 calories)
1 serving Lemon-Raspberry Frozen Yogurt Bites
Dinner (586 calories)
1 serving Chicken Thighs with Couscous & Kale
1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta
Daily Totals: 1,800 calories, 85g fat, 116g protein, 147g carbohydrate, 30g fiber, 1,898mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 20
Breakfast (401 calories)
1 serving Berry-Green Tea Smoothie
A.M. Snack (230 calories)
1 serving Lemon-Raspberry Frozen Yogurt Bites
Lunch (475 calories)
1 serving Chicken & Apple Kale Wraps
1 medium banana
P.M. Snack (256 calories)
1 serving High-Protein Energy Bars
Dinner (429 calories)
1 serving Charred Shrimp, Pesto & Quinoa Bowls
Daily Totals: 1,798 calories, 70g fat, 93g protein, 213g carbohydrate, 48g fiber,1,154mg sodium.
Make it 1,500 calories: Omit A.M. snack and substitute 1 clementine for the banana at lunch.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 21
Breakfast (401 calories)
1 serving Berry-Green Tea Smoothie
1 cup cherries
A.M. Snack (230 calories)
1 serving Lemon-Raspberry Frozen Yogurt Bites
Lunch (431 calories)
1 serving Chicken & Apple Kale Wraps
1 medium orange
P.M. Snack (305 calories)
1 medium apple
2 Tbsp. natural peanut butter
Dinner (442 calories)
1 serving Creamy Spinach Pasta with White Beans
Daily Totals: 1,809 calories, 60g fat, 84g protein, 245g carbohydrate, 57g fiber, 1,297mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Week 4
overhead view of 3-Ingredient Bell Pepper & Cheese Egg Cups
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
Meal-Prep Tips:
Make 3-Ingredient Bell Pepper & Cheese Egg Cups to have for breakfast on days 23 through 25.
Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on days 23 through 26.
Make Peanut Butter Energy Balls to have as a snack for the rest of the month. Store in the freezer to maintain freshness.
Day 22
Breakfast (410 calories)
1 serving Avocado & Kale Omelet
¾ cup cherries
A.M. Snack (263 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 cup raspberries
1 Tbsp. sliced almonds
Lunch (521 calories)
1 serving Cucumber-Spinach Sandwich
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (443 calories)
1 serving Roasted Salmon & Broccoli Rice Bowls
Daily Totals: 1,812 calories, 99g fat, 96g protein, 148g carbohydrate, 31g fiber, 1,908mg sodium.
Make it 1,500 calories: Reduce to ½ cup cherries at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas as an evening snack.
Day 23
Breakfast (452 calories)
1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
1 serving Raspberry-Kefir Power Smoothie
A.M. Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Lunch (498 calories)
1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (488 calories)
1 serving Perfect Pan-Seared Chicken Breasts
1 serving Cucumber-Blueberry Spinach Salad
Daily Totals: 1,806 calories, 97g fat, 92g protein, 151g carbohydrate, 30g fiber, 1,879mg sodium.
Make it 1,500 calories: Substitute 1 cup low-fat plain kefir for the smoothie at breakfast and omit A.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 24
Breakfast (452 calories)
1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
1 serving Raspberry-Kefir Power Smoothie
A.M. Snack (21 calories)
¼ cup blueberries
Lunch (498 calories)
1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
P.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Dinner (674 calories)
1 serving Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas
Daily Totals: 1,815 calories, 76g fat, 72g protein, 219g carbohydrate, 38g fiber, 1,956mg sodium.
Make it 1,500 calories: Omit Raspberry-Kefir Power Smoothie at breakfast and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 25
Breakfast (452 calories)
1 serving 3-Ingredient Bell Pepper & Cheese Egg Cups
1 serving Raspberry-Kefir Power Smoothie
A.M. Snack (122 calories)
1 serving White Bean–Stuffed Mini Bell Peppers
Lunch (498 calories)
1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (560 calories)
1 serving Creamy Lemon-Dill Chicken & Rice Casserole
1 serving Simple Spinach Salad
Daily Totals: 1,808 calories, 90g fat, 82g protein, 175g carbohydrate, 33g fiber, 2,128mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 26
Breakfast (410 calories)
1 serving Avocado & Kale Omelet
¾ cup cherries
A.M. Snack (131 calories)
1 large pear
Lunch (498 calories)
1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (497 calories)
1 serving Slow-Cooker Butter Chicken
Evening Snack (109 calories)
1 serving Roasted Buffalo Chickpeas
Meal-Prep Tip: Reserve two servings Slow-Cooker Butter Chicken to have for lunch on days 27 & 28.
Daily Totals: 1,820 calories, 96g fat, 88g protein, 161g carbohydrate, 32g fiber, 1,807mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit both the P.M. and evening snack.
Make it 2,000 calories: Substitute 1 serving Raspberry-Kefir Power Smoothie for the cherries at breakfast.
Day 27
Breakfast (358 calories)
1 serving Anti-Inflammatory Lemon-Blueberry Smoothie
A.M. Snack (280 calories)
1 cup low-fat plain strained (Greek-style) yogurt
¾ cup raspberries
2 Tbsp. sliced almonds
Lunch (497 calories)
1 serving Slow-Cooker Butter Chicken
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (491 calories)
1 serving Roasted Veggies with Halloumi & Chickpeas
Daily Totals: 1,802 calories, 96g fat, 109g protein, 146g carbohydrate, 30g fiber, 1,311mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 28
Breakfast (401 calories)
1 serving Avocado & Kale Omelet
⅔ cup cherries
A.M. Snack (131 calories)
1 large pear
Lunch (497 calories)
1 serving Slow-Cooker Butter Chicken
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (554 calories)
1 serving Pistachio-Crusted Halibut
1 serving Kale & Avocado Salad with Blueberries & Edamame
Evening Snack (62 calories)
1 medium orange
Daily Totals: 1,821 calories, 102g fat, 106g protein, 138g carbohydrate, 30g fiber, 2,122mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Week 5
Recipe Image of Fajita-Stuffed Portobello Mushrooms
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
Day 29
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (268 calories)
1 serving No-Added-Sugar Cherry Crumble
Lunch (540 calories)
1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (482 calories)
1 serving Fajita-Stuffed Portobello Mushrooms
1 serving Spicy Cabbage Slaw
Daily Totals: 1,802 calories, 98g fat, 83g protein, 159g carbohydrate, 34g fiber, 1,691mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 30
Breakfast (336 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
1 serving Creamy Strawberry Smoothie
A.M. Snack (230 calories)
1 cup low-fat plain strained (Greek-style) yogurt
½ cup blackberries
1 Tbsp. sliced almonds
Lunch (540 calories)
1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (174 calories)
1 serving Peanut Butter Energy Balls
Dinner (514 calories)
1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad
Daily Totals: 1,796 calories, 104g fat, 107g protein, 118g carbohydrate, 31g fiber, 1,923mg sodium.
Make it 1,500 calories: Omit Creamy Strawberry Smoothie at breakfast and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Can I eat the same breakfast or lunch every day?
Why is there not a modification for 1,200 calories?
How do I follow the Mediterranean diet?
Health Benefits of the Mediterranean Diet
As fads and buzzworthy topics come and go, the Mediterranean diet is here to stay. This well-researched eating pattern is praised for its high-nutrient content, sustainability and numerous health benefits. Research links the Mediterranean diet with improved blood sugar management and a reduced risk of developing type 2 diabetes, better heart health, increased longevity and sharper brain health.4 In addition to its positive impact on metabolic health, people who follow the Mediterranean diet have a greater reduction in body weight and a reduced risk of becoming obese in the future.5 It’s clear that the Mediterranean diet is healthy – but why? Because this eating pattern is so varied, it’s impossible to pinpoint one attribute responsible for these positive health outcomes. One possible reason is that it’s rich in antioxidants, which are compounds found in fruits, vegetables and olive oil. Antioxidants help delay and prevent damage to the cells.6 Its impact on inflammation hasn’t gone unnoticed, either. When left unchecked, chronic inflammation can increase the risk of developing health conditions like type 2 diabetes, heart disease and inflammatory bowel disease. Research continues to show that the Mediterranean diet can help reduce inflammatory markers in the body and reduce the risk of developing chronic health conditions.7 Whatever the reason, it’s clear that the Mediterranean diet has some serious health benefits.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Is Mediterranean Diet Meal plan For you? …Take This 7 Quick Quiz to Find Out
0 Comments