Meal Plan at a Glance

Breakfast/ AM Snack 
 Lunch/ PM Snack
 Dinner/ Late-Night Snack

Scrambled egg & veggie pita / Yogurt parfait
Chicken & veggie wrap / Cottage cheese & berries
Roast salmon & vegetables

Scrambled egg & veggie pita / Energy balls
Vegetable soup / Yogurt parfait
Chicken & white bean skillet

Yogurt parfait / Energy balls
Vegetable soup / Cottage cheese & berries
Tofu tacos / Roasted chickpeas

Scrambled egg & veggie pita / Energy balls
Vegetable soup / Yogurt parfait
Shrimp rice bowls / Roasted chickpeas

Yogurt parfait / Energy balls
Vegetable soup / Cottage cheese & berries
Spinach pasta

Scrambled egg & veggie pita / Energy balls
Tuna lettuce wraps / Almonds & strawberries
Chicken & cabbage / Roasted chickpeas

Yogurt parfait / Energy balls
Tuna lettuce wraps / Cottage cheese & berries
Roasted squash & kale salad / Almonds

Day 1

Daily Totals: 1,782 calories, 82g fat, 100g protein, 177g carbohydrate, 30g fiber, 1,812mg sodium.

Cucumber-Chicken Green Goddess Wrap.

Brie Passano

Breakfast (370 calories)
1 serving Scrambled Eggs with Spinach, Feta & Pita (25 minutes, 4 servings)
½ cup blueberries

Lunch (458 calories)
Cucumber-Chicken Green Goddess Wrap (10 minutes, 1 serving)
1 medium banana

Dinner (482 calories)
1 serving Lemon-Roasted Salmon with Green Herb Sauce (30 minutes, 8 servings)
1 serving Anti-Inflammatory Sheet-Pan Roasted Veggies (45 minutes, 6 servings)

Snacks
1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
1 serving Cottage Cheese-Berry Bowl (170 calories)

Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 medium apple as an evening snack.

Day 2

Daily Totals: 1,820 calories, 81g fat, 103g protein, 182g carbohydrate, 31g fiber, 1,722mg sodium.

Cheesy Chicken & White Bean Skillet.

Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell

Breakfast (370 calories)
1 serving Scrambled Eggs with Spinach, Feta & Pita
½ cup blueberries

Lunch (478 calories)
1 serving High-Protein Anti-Inflammatory Veggie Soup (1 hr 15 mins, 6 servings)

Dinner (679 calories)
1 serving Cheesy Chicken & White Bean Skillet (40 minutes, 4 servings)

Snacks
⅔ serving (2 balls) Fig Newton–Inspired Energy Balls (154 calories)
¾ cup low-fat plain strained Greek-style yogurt and 1 serving No-Added-Sugar Chia Seed Jam (138 calories)

Make it 1,500 calories: Omit A.M. and P.M. snacks.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 medium apple to lunch.

Day 3

Daily Totals: 1,779 calories, 74g fat, 90g protein, 208g carbohydrate, 39g fiber, 1,458mg sodium.

Chipotle Tofu Tacos.
Jason Donnelly

Breakfast (344 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup blackberries
1 serving No-Added-Sugar Chia Seed Jam (10 minutes, 5 servings)
¼ cup sliced almonds

Lunch (478 calories)
1 serving High-Protein Anti-Inflammatory Veggie Soup

Dinner (444 calories)
1 serving Chipotle Tofu Tacos (45 minutes, 6 servings)
1 serving Pineapple & Cucumber Salad (15 minutes, 8 servings)

Snacks
1 serving (3 balls) Fig Newton–Inspired Energy Balls (234 calories)
1 serving Cottage Cheese-Berry Bowl (170 calories)
1 serving Roasted Buffalo Chickpeas (109 calories)

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 4

Daily Totals: 1,791 calories, 73g fat, 90g protein, 208g carbohydrate, 38g fiber, 2,150mg sodium.

Scrambled Eggs with Spinach, Feta & Pita.

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco

Breakfast (370 calories)
1 serving Scrambled Eggs with Spinach, Feta & Pita
½ cup blueberries

Lunch (478 calories)
1 serving High-Protein Anti-Inflammatory Veggie Soup

Dinner (460 calories)
1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado (30 minutes, 4 servings)

Snacks
1 serving (3 balls) Fig Newton–Inspired Energy Balls (234 calories)
¾ cup low-fat plain strained Greek-style yogurt and 1 serving No-Added-Sugar Chia Seed Jam (138 calories)
1 serving Roasted Buffalo Chickpeas (109 calories)

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 3 Tbsp. sliced almonds to P.M. snack.

Day 5

Daily Totals: 1,807 calories, 87g fat, 92g protein, 177g carbohydrate, 36g fiber, 1,582mg sodium.

Super Green Pasta.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely

Breakfast (344 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup blackberries
1 serving No-Added-Sugar Chia Seed Jam
¼ cup sliced almonds

Lunch (478 calories)
1 serving High-Protein Anti-Inflammatory Veggie Soup

Dinner (545 calories)
1 serving Super Green Pasta (30 minutes, 4 servings)
2 cups mixed greens
1 serving Lemon-Shallot Vinaigrette (5 minutes, 8 servings)

Snacks
⅔ serving (2 balls) Fig Newton–Inspired Energy Balls and 1 cup low-fat plain kefir (270 calories)
1 serving Cottage Cheese-Berry Bowl (170 calories)

Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast, omit kefir at A.M. snack and omit side salad at dinner.

Make it 2,000 calories: Add 1 clementine to lunch and add ½ avocado, sliced, to dinner.

Day 6

Daily Totals: 1,794 calories, 81g fat, 114g protein, 156g carbohydrate, 32g fiber, 2,209mg sodium.

Tuna Salad Lettuce Wraps.

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

Breakfast (370 calories)
1 serving Scrambled Eggs with Spinach, Feta & Pita
½ cup blueberries

Lunch (354 calories)
1 serving Tuna Salad Lettuce Wraps (1 hr 20 mins, 4 servings)
1 medium apple

Dinner (494 calories)
1 serving Perfect Pan-Seared Chicken Breasts (55 minutes, 4 servings)
1 serving Cacio e Pepe Sautéed Cabbage (20 minutes, 4 servings)

Snacks
1 serving (3 balls) Fig Newton–Inspired Energy Balls (234 calories)
¼ cup unsalted dry-roasted almonds and ½ cup sliced strawberries (233 calories)
1 serving Roasted Buffalo Chickpea (109 calories)

Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 cup low-fat plain kefir to A.M. snack.

Day 7

Daily Totals: 1,818 calories, 87g fat, 101g protein, 175g carbohydrate, 41g fiber, 1,350mg sodium.

Roasted Squash & Lentil Kale Salad.

Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman

Breakfast (344 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup blackberries
1 serving No-Added-Sugar Chia Seed Jam
¼ cup sliced almonds

Lunch (354 calories)
1 serving Tuna Salad Lettuce Wraps
1 medium apple

Dinner (510 calories)
1 serving Roasted Squash & Lentil Kale Salad (50 minutes, 4 servings)
1 thin (0.5-oz.) slice whole-wheat baguette

Snacks
1 serving (3 balls) Fig Newton–Inspired Energy Balls (234 calories)
1 serving Cottage Cheese-Berry Bowl (170 calories)
¼ cup unsalted dry-roasted almonds (206 calories)

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast. 

Frequently Asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes! If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other Mediterranean diet and no-sugar-added recipes for additional inspiration. We aimed for at least 28 grams of fiber and 90 grams of protein per day. If you’re closely monitoring calories, you may want to choose a meal with a similar nutrition profile or adjust a snack or two.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if that’s easier for your routine. The breakfasts are between 344 and 370 calories, while the lunches span 354 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people. 

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

What is the Mediterranean diet?

The Mediterranean diet is a flexible way of eating that emphasizes an array of protein sources, including seafood, legumes, poultry, nuts, dairy, eggs and meat. It includes whole grains, an abundance of fruits and vegetables, nuts, seeds and healthy fats. It limits ultra-processed foods, refined grains and added sugars.

What Are Added Sugars? 

Added sugars are, as the name implies, sugars that are added during processing to add sweetness. Added sugars include high-fructose corn syrup, sugar, agave, honey, maple syrup and more. You’ll find added sugars in the usual suspects, like sweetened drinks and desserts, but you may be surprised to learn what other foods contain added sugars. You’ll often find them in foods like breads, crackers, granola bars, bottled salad dressings and sauces. While added sugars are fine in moderation for most people, many of us are eating more added sugars than we realize. The average American adult consumes 17 teaspoons of added sugar per day—considerably above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar is linked to an increased risk of developing type 2 diabetes, obesity and heart disease.

Naturally occurring sugars, like those found in unsweetened dairy and fruit, don’t have the same negative health implications as added sugars because these unprocessed foods contain important nutrients, like fiber, protein, vitamins and minerals. 

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. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Dig Deeper

Ultimate Mediterranean Diet Foods List


Top 7 Sources of Added Sugar In Our Diets