Meal Plan at a Glance<\/p>\n
\u00a0BREAKFAST\/ A.M. SNACK
\n\u00a0LUNCH\/ P.M. SNACK
\n\u00a0DINNER<\/p>\n
\u00a0Breakfast bowl\/ Yogurt
\n\u00a0Tacos\/ Hummus
\n\u00a0Stuffed sweet potato<\/p>\n
\u00a0Overnight oats\/ Almonds
\n\u00a0Soup\/ Toast
\n\u00a0Chicken & pasta<\/p>\n
\u00a0Overnight oats\/ Yogurt
\n\u00a0Soup\/ Hummus
\n\u00a0Salmon & rice<\/p>\n
\u00a0Overnight oats\/ Toast
\n\u00a0Soup\/ Cottage cheese
\n\u00a0Pork & salad<\/p>\n
\u00a0Overnight oats\/ Yogurt
\n\u00a0Soup\/ Hummus
\n\u00a0Tuna & salad<\/p>\n
\u00a0Smoothie\/ Yogurt
\n\u00a0Sandwich\/ Almonds
\n\u00a0Black bean casserole<\/p>\n
\u00a0Tartine\/ Guac
\n\u00a0Grain bowl\/ Smoothie
\n\u00a0Chicken & veggies<\/p>\n
Day 1 <\/p>\n
Stuffed Sweet Potato with Hummus Dressing.<\/p>\n
Ali Redmond<\/p>\n
Breakfast (501 Calories) <\/p>\n
Morning Snack (181 Calories)
\n \u00bd cup plain Greek-style strained yogurt1 medium pear<\/p>\n
Lunch (407 Calories) <\/p>\n
Afternoon Snack (150 Calories)
\n \u2153 cup hummus4 carrot sticks<\/p>\n
Dinner (472 Calories) <\/p>\n
Daily Totals: 1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.\n<\/p>\n
To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.\n<\/p>\n
Day 2 <\/p>\n
Pesto Chicken Bake.<\/p>\n
Breakfast (323 Calories) <\/p>\n
Morning Snack (348 Calories) <\/p>\n
Lunch (373 Calories) <\/p>\n
Afternoon Snack (294 Calories) <\/p>\n
Dinner (471 Calories) <\/p>\n
Daily Totals: 1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.\n<\/p>\n
To make it 2,000 calories: Add an extra \u00bd serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.\u00a0\n<\/p>\n
Day 3 <\/p>\n
20-Minute Creamy Tomato Salmon Skillet.<\/p>\n
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco<\/p>\n
Breakfast (323 Calories) <\/p>\n
Morning Snack (181 Calories)
\n \u00bd cup plain Greek-style strained yogurt1 medium pear\u00a0<\/p>\n
Lunch (373 Calories) <\/p>\n
Afternoon Snack (391 Calories)
\n \u2153 cup hummus4 carrot sticks2 oz. whole-wheat crackers<\/p>\n
Dinner (538 Calories) <\/p>\n
Daily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Skip the crackers at A.M. snack.\n<\/p>\n
To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.\n<\/p>\n
Day 4 <\/p>\n
Garlic-Lime Pork with Farro & Spinach.<\/p>\n
Breakfast (323 Calories) <\/p>\n
Morning Snack (294 Calories) <\/p>\n
Lunch (373 Calories) <\/p>\n
Afternoon Snack (292 Calories) <\/p>\n
Dinner (476 Calories)\u00a0 <\/p>\n
Daily Totals: 1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.\n<\/p>\n
To make it 2,000 calories: Add an extra \u00bd serving of soup to lunch\u00a0and add 1 tablespoon natural peanut butter to P.M. snack.\n<\/p>\n
Day 5 <\/p>\n
Seared Tuna with Bulgur & Chickpea Salad.<\/p>\n
Breakfast (323 Calories) <\/p>\n
Morning Snack (196 Calories)
\n \u00bd cup plain Greek-style strained yogurt1 medium banana1 teaspoon sliced almonds<\/p>\n
Lunch (373 Calories) <\/p>\n
Afternoon Snack (391 Calories)
\n \u2153 cup hummus4 carrot sticks2 oz. whole-wheat crackers<\/p>\n
Dinner (574 Calories) <\/p>\n
Daily Totals: 1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.\n<\/p>\n
To make it 2,000 calories: Have 1 medium pear as an evening snack.\n<\/p>\n
Day 6 <\/p>\n
Cheesy Black Bean & Quinoa Skillet Casserole.<\/p>\n
Photographer: Rachel Marek<\/p>\n
Breakfast (398 Calories) <\/p>\n
Morning Snack (184 Calories)
\n 1 medium pear\u00bd cup plain Greek-style strained yogurt<\/p>\n
Lunch (503 Calories) <\/p>\n
Afternoon Snack (292 Calories) <\/p>\n
Dinner (507 Calories) <\/p>\n
Daily Totals: 1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodium\u00a0\n<\/p>\n
To make it 1,500 calories: Skip the Everything-Seasoned Almonds<\/a> at P.M. snack.\n<\/p>\n To make it 2,000 calories: Add Avocado Toast<\/a> to breakfast.\n<\/p>\n Day 7\u00a0 <\/p>\n One-Pan Baked Chicken & Potatoes. Breakfast (361 Calories) <\/p>\n Morning Snack (152 Calories) <\/p>\n Lunch (436 Calories) <\/p>\n Afternoon Snack (239 Calories) <\/p>\n Dinner (433 Calories) <\/p>\n Daily Totals: 1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodium\u00a0\n<\/p>\n To make it 1,500 calories: Have only \u00bd serving Artichoke & Egg Tartine<\/a> at breakfast.\n<\/p>\n To make it 2,000 calories: Have 1 serving Everything-Seasoned Almonds<\/a> as an evening snack.\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! This meal plan is meant to serve as inspiration. It doesn\u2019t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you\u2019re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious 23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes<\/a>.<\/p>\n Can I eat the same breakfast or lunch every day?\n<\/p>\n Definitely, it\u2019s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you\u2019re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.<\/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 Health Benefits of a Mediterranean Diet <\/p>\n There are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help improve your brain health<\/a>, lower your risk for heart disease<\/a> and support healthy weight maintenance, just to name a few. The Mediterranean diet focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn\u2019t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow this eating pattern. We call this the new Mediterranean diet<\/a>.\u00a0\n<\/p>\n How We Create Meal Plans<\/p>\n Registered dietitians thoughtfully create EatingWell\u2019s 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.<\/p>\n Dig Deeper Ultimate Mediterranean Diet Foods List<\/p>\n
\nPhotography \/ Antonis Achilleos, Styling \/ Christine Keely, Ali Ramee<\/p>\n
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