Meal Plan at a Glance<\/p>\n
Breakfast\/ AM Snack\u00a0
\n\u00a0Lunch\/ PM Snack
\n\u00a0Dinner\/ Late-Night Snack<\/p>\n
Scrambled egg & veggie pita \/ Yogurt parfait
\nChicken & veggie wrap \/ Cottage cheese & berries
\nRoast salmon & vegetables<\/p>\n
Scrambled egg & veggie pita \/ Energy balls
\nVegetable soup \/ Yogurt parfait
\nChicken & white bean skillet<\/p>\n
Yogurt parfait \/ Energy balls
\nVegetable soup \/ Cottage cheese & berries
\nTofu tacos \/ Roasted chickpeas<\/p>\n
Scrambled egg & veggie pita \/ Energy balls
\nVegetable soup \/ Yogurt parfait
\nShrimp rice bowls \/ Roasted chickpeas<\/p>\n
Yogurt parfait \/ Energy balls
\nVegetable soup \/ Cottage cheese & berries
\nSpinach pasta<\/p>\n
Scrambled egg & veggie pita \/ Energy balls
\nTuna lettuce wraps \/ Almonds & strawberries
\nChicken & cabbage \/ Roasted chickpeas<\/p>\n
Yogurt parfait \/ Energy balls
\nTuna lettuce wraps \/ Cottage cheese & berries
\nRoasted squash & kale salad \/ Almonds<\/p>\n
Day 1 <\/p>\n
Daily Totals: 1,782 calories, 82g fat, 100g protein, 177g carbohydrate, 30g fiber, 1,812mg sodium.\n<\/p>\n
Cucumber-Chicken Green Goddess Wrap.<\/p>\n
Brie Passano<\/p>\n
Breakfast (370 calories) Lunch (458 calories) Dinner (482 calories) Snacks 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.\n<\/p>\n Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie<\/a> to breakfast and add 1 medium apple as an evening snack.\n<\/p>\n Day 2 <\/p>\n Daily Totals: 1,820 calories, 81g fat, 103g protein, 182g carbohydrate, 31g fiber, 1,722mg sodium.\n<\/p>\n Cheesy Chicken & White Bean Skillet.<\/p>\n Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell<\/p>\n Breakfast (370 calories) Lunch (478 calories) Dinner (679 calories) Snacks Make it 1,500 calories: Omit A.M. and P.M. snacks.\n<\/p>\n Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie<\/a> to breakfast and add 1 medium apple to lunch.\n<\/p>\n Day 3 <\/p>\n Daily Totals: 1,779 calories, 74g fat, 90g protein, 208g carbohydrate, 39g fiber, 1,458mg sodium.\n<\/p>\n Chipotle Tofu Tacos. Breakfast (344 calories) Lunch (478 calories) Dinner (444 calories) Snacks Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add \u00bc cup unsalted dry-roasted almonds to evening snack.\n<\/p>\n Day 4 <\/p>\n Daily Totals: 1,791 calories, 73g fat, 90g protein, 208g carbohydrate, 38g fiber, 2,150mg sodium.\n<\/p>\n Scrambled Eggs with Spinach, Feta & Pita.<\/p>\n Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco<\/p>\n Breakfast (370 calories) Lunch (478 calories) Dinner (460 calories) Snacks Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie<\/a> to breakfast and add 3 Tbsp. sliced almonds to P.M. snack.\n<\/p>\n Day 5 <\/p>\n Daily Totals: 1,807 calories, 87g fat, 92g protein, 177g carbohydrate, 36g fiber, 1,582mg sodium.\n<\/p>\n Super Green Pasta. Breakfast (344 calories) Lunch (478 calories) Dinner (545 calories) Snacks 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.\n<\/p>\n Make it 2,000 calories: Add 1 clementine to lunch and add \u00bd avocado, sliced, to dinner.\n<\/p>\n Day 6 <\/p>\n Daily Totals: 1,794 calories, 81g fat, 114g protein, 156g carbohydrate, 32g fiber, 2,209mg sodium.\n<\/p>\n Tuna Salad Lettuce Wraps.<\/p>\n Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley<\/p>\n Breakfast (370 calories) Lunch (354 calories) Dinner (494 calories) Snacks Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie<\/a> to breakfast and add 1 cup low-fat plain kefir to A.M. snack.\n<\/p>\n Day 7 <\/p>\n Daily Totals: 1,818 calories, 87g fat, 101g protein, 175g carbohydrate, 41g fiber, 1,350mg sodium.\n<\/p>\n Roasted Squash & Lentil Kale Salad.<\/p>\n Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman<\/p>\n Breakfast (344 calories) Lunch (354 calories) Dinner (510 calories) Snacks Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.\n<\/p>\n Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.\u00a0\n<\/p>\n Frequently Asked Questions<\/p>\n \u200b\u200bIs it OK to mix and match meals if there is one I do not like?\n<\/p>\n Yes! If there\u2019s a meal you don\u2019t like, feel free to repeat a meal in this plan or browse some of our other Mediterranean diet<\/a> and no-sugar-added recipes<\/a> for additional inspiration. We aimed for at least 28 grams of fiber and 90 grams of protein per day. If you\u2019re closely monitoring calories, you may want to choose a meal with a similar nutrition profile or adjust a snack or two.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Yes, you can eat the same breakfast or lunch every day if that\u2019s 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.\u00a0<\/p>\n Why is there not a modification for 1,200 calories?\n<\/p>\n 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\u2019s unsustainable for long-term health and well-being.<\/p>\n What is the Mediterranean diet?\n<\/p>\n 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.<\/p>\n What Are Added Sugars?\u00a0 <\/p>\n Added sugars<\/a> 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\u2019ll 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\u2019ll often find them in foods like breads, crackers, granola bars, bottled salad dressings and sauces. While added sugars<\/a> 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\u2014considerably above the American Heart Association\u2019s 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.\n<\/p>\n Naturally occurring sugars<\/a>, like those found in unsweetened dairy and fruit, don\u2019t have the same negative health implications as added sugars because these unprocessed foods contain important nutrients, like fiber, protein, vitamins and minerals.\u00a0<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create\u00a0EatingWell\u2019s\u00a0meal 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\u2019s unsustainable for long-term health and well-being.<\/p>\n Dig Deeper Ultimate Mediterranean Diet Foods List<\/p>\n
1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a> (25 minutes, 4 servings)
\u00bd cup blueberries\n<\/p>\n
Cucumber-Chicken Green Goddess Wrap<\/a> (10 minutes, 1 serving)
1 medium banana\n<\/p>\n
1 serving Lemon-Roasted Salmon with Green Herb Sauce<\/a> (30 minutes, 8 servings)
1 serving Anti-Inflammatory Sheet-Pan Roasted Veggies<\/a> (45 minutes, 6 servings)\n<\/p>\n
1 serving Banana\u2013Peanut Butter Yogurt Parfait<\/a> (301 calories)
1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)\n<\/p>\n
1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a>
\u00bd cup blueberries\n<\/p>\n
1 serving High-Protein Anti-Inflammatory Veggie Soup<\/a> (1 hr 15 mins, 6 servings)\n<\/p>\n
1 serving Cheesy Chicken & White Bean Skillet<\/a> (40 minutes, 4 servings)\n<\/p>\n
\u2154 serving (2 balls) Fig Newton\u2013Inspired Energy Balls<\/a>\u00a0(154 calories)
\u00be cup low-fat plain strained Greek-style yogurt and 1 serving No-Added-Sugar Chia Seed Jam<\/a> (138 calories)<\/p>\n
\nJason Donnelly<\/p>\n
1 cup low-fat plain strained Greek-style yogurt
\u00bd cup blackberries
1 serving No-Added-Sugar Chia Seed Jam<\/a> (10 minutes, 5 servings)
\u00bc cup sliced almonds\n<\/p>\n
1 serving High-Protein Anti-Inflammatory Veggie Soup<\/a>\n<\/p>\n
1 serving Chipotle Tofu Tacos<\/a> (45 minutes, 6 servings)
1 serving Pineapple & Cucumber Salad<\/a> (15 minutes, 8 servings)\n<\/p>\n
1 serving (3 balls) Fig Newton\u2013Inspired Energy Balls<\/a> (234 calories)
1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
1 serving Roasted Buffalo Chickpeas<\/a> (109 calories)\n<\/p>\n
1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a>
\u00bd cup blueberries\n<\/p>\n
1 serving High-Protein Anti-Inflammatory Veggie Soup<\/a>\n<\/p>\n
1 serving Brown Rice Shrimp Bowl with Tomatoes & Avocado<\/a> (30 minutes, 4 servings)\n<\/p>\n
1 serving (3 balls) Fig Newton\u2013Inspired Energy Balls<\/a>\u00a0(234 calories)
\u00be cup low-fat plain strained Greek-style yogurt and 1 serving No-Added-Sugar Chia Seed Jam<\/a> (138 calories)
1 serving Roasted Buffalo Chickpeas<\/a> (109 calories)\n<\/p>\n
\nPhotographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely<\/p>\n
1 cup low-fat plain strained Greek-style yogurt
\u00bd cup blackberries
1 serving No-Added-Sugar Chia Seed Jam<\/a>
\u00bc cup sliced almonds\n<\/p>\n
1 serving High-Protein Anti-Inflammatory Veggie Soup<\/a>\n<\/p>\n
1 serving Super Green Pasta<\/a> (30 minutes, 4 servings)
2 cups mixed greens
1 serving Lemon-Shallot Vinaigrette<\/a> (5 minutes, 8 servings)\n<\/p>\n
\u2154 serving (2 balls) Fig Newton\u2013Inspired Energy Balls<\/a>\u00a0and 1 cup low-fat plain kefir (270 calories)
1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)\n<\/p>\n
1 serving Scrambled Eggs with Spinach, Feta & Pita<\/a>
\u00bd cup blueberries\n<\/p>\n
1 serving Tuna Salad Lettuce Wraps<\/a> (1 hr 20 mins, 4 servings)
1 medium apple\n<\/p>\n
1 serving Perfect Pan-Seared Chicken Breasts<\/a> (55 minutes, 4 servings)
1 serving Cacio e Pepe Saut\u00e9ed Cabbage<\/a> (20 minutes, 4 servings)\n<\/p>\n
1 serving (3 balls) Fig Newton\u2013Inspired Energy Balls<\/a> (234 calories)
\u00bc cup unsalted dry-roasted almonds and \u00bd cup sliced strawberries (233 calories)
1 serving Roasted Buffalo Chickpea<\/a> (109 calories)<\/p>\n
1 cup low-fat plain strained Greek-style yogurt
\u00bd cup blackberries
1 serving No-Added-Sugar Chia Seed Jam<\/a>
\u00bc cup sliced almonds\n<\/p>\n
1 serving Tuna Salad Lettuce Wraps<\/a>
1 medium apple\n<\/p>\n
1 serving Roasted Squash & Lentil Kale Salad<\/a> (50 minutes, 4 servings)
1 thin (0.5-oz.) slice whole-wheat baguette\n<\/p>\n
1 serving (3 balls) Fig Newton\u2013Inspired Energy Balls<\/a> (234 calories)
1 serving Cottage Cheese-Berry Bowl<\/a> (170 calories)
\u00bc cup unsalted dry-roasted almonds (206 calories)<\/p>\n
\n<\/p>\n