Day
1
2
3
4
5
6
7
Meals
Breakfast: Anti-Inflammatory Lemon-Blueberry Smoothie
——– Lunch: 5-Ingredient Avocado & Chickpea Salad + clementine
——– Dinner: Sheet-Pan Salmon with Bok Choy & Rice
Breakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Roasted Butternut Squash Hummus Bowl
Breakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup + clementine
——– Dinner: Chicken Fajita Rice Bake
Breakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Marry Me White Bean & Spinach Skillet
Breakfast: Blueberry-Coconut-Walnut Baked Oatmeal
——– Lunch: High-Protein Lemon & Turmeric Chicken Soup
——– Dinner: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
Breakfast: Spinach & Egg Scramble with Raspberries
——– Lunch: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
——– Dinner: Chicken Guacamole Bowls
Breakfast: Anti-Inflammatory Lemon-Blueberry Smoothie
——– Lunch: Creamy Lemon-Parmesan Broccoli & White Bean Casserole
——– Dinner: Thai Red Curry with Cod & Sweet Potatoes
Daily Totals
Calories: 1,800
Fat: 72g Protein: 87g Carb: 220g Fiber: 45g Sodium: 1,240mg
Calories: 1,809
Fat: 95g Protein: 74g Carb: 178g Fiber: 34g Sodium: 1,611mg
Calories: 1,804
Fat: 82g Protein: 72g Carb: 206g Fiber: 38g Sodium: 1,628mg
Calories: 1,821
Fat: 85g Protein: 84g Carb: 190g Fiber: 38g Sodium: 1,593mg
Calories: 1,810
Fat: 78g Protein: 92g Carb: 199g Fiber: 37g Sodium: 1,680mg
Calories: 1,806
Fat: 74g Protein: 91g Carb: 211g Fiber: 46g Sodium: 2,101mg
Calories: 1,810
Fat: 76g Protein: 89g Carb: 210g Fiber: 39g Sodium: 1,731mg
Week 1
Day 1
Daily Totals: 1,800 calories, 72g fat, 87g protein, 220g carbohydrate, 45g fiber, 1,240mg sodium
Breakfast (358 calories)
Anti-Inflammatory Lemon-Blueberry Smoothie
Lunch (465 calories)
5-Ingredient Avocado & Chickpea Salad
Dinner (421 calories)
Sheet-Pan Salmon with Bok Choy & Rice
Snacks
Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana as a snack.
Make it 2,000 calories: Add 1 serving Cabbage Caesar Salad to dinner.
Day 2
Daily Totals: 1,809 calories, 95g fat, 74g protein, 178g carbohydrate, 34g fiber, 1,611mg sodium
Breakfast (499 calories)
Blueberry-Coconut-Walnut Baked Oatmeal
Lunch (469 calories)
High-Protein Lemon & Turmeric Chicken Soup
Dinner (578 calories)
Roasted Butternut Squash Hummus Bowl
Snacks
Make it 1,500 calories: Omit Cottage Cheese-Berry Bowl as a snack, substitute 1 medium orange for the apple at snack and change dinner to 1 serving Chicken Hummus Bowls.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.
Day 3
Daily Totals: 1,804 calories, 82g fat, 72g protein, 206g carbohydrate, 38g fiber, 1,628mg sodium
Breakfast (499 calories)
Lunch (504 calories)
Dinner (417 calories)
Snacks
Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana as a snack.
Make it 2,000 calories: Omit clementine at lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 4
Daily Totals: 1,821 calories, 85g fat, 84g protein, 190g carbohydrate, 38g fiber, 1,593mg sodium
Breakfast (499 calories)
Lunch (469 calories)
Dinner (493 calories)
Marry Me White Bean & Spinach Skillet
Snacks
Make it 1,500 calories: Change snacks to 1 medium orange.
Make it 2,000 calories: Add 1 ½ Tbsps. natural peanut butter to the apple at snack.
Day 5
Daily Totals: 1,810 calories, 78g fat, 92g protein, 199g carbohydrate, 37g fiber, 1,680mg sodium
Breakfast (499 calories)
Lunch (469 calories)
Dinner (577 calories)
Creamy Lemon-Parmesan Broccoli & White Bean Casserole
Snacks
Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries and omit Carrot Cake Energy Bites as a snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple as a snack.
Day 6
Daily Totals: 1,806 calories, 74g fat, 91g protein, 211g carbohydrate, 46g fiber, 2,101mg sodium
Breakfast (296 calories)
Spinach & Egg Scramble with Raspberries
Lunch (577 calories)
Dinner (453 calories)
Snacks
Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana as a snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Day 7
Daily Totals: 1,810 calories, 76g fat, 89g protein, 210g carbohydrate, 39g fiber, 1,731mg sodium
Breakfast (358 calories)
Lunch (577 calories)
Dinner (610 calories)
Thai Red Curry with Cod & Sweet Potatoes
Snacks
Make it 1,500 calories: Change breakfast to 1 serving Banana-Peanut Butter Yogurt Parfait and omit both snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Week 2
Day 8
Daily Totals: 1,808 calories, 73g fat, 91g protein, 233g carbohydrate, 39g fiber, 1,108mg sodium
Breakfast (356 calories)
Anti-Inflammatory Breakfast Smoothie
Lunch (430 calories)
Dinner (625 calories)
Creamy Salmon & Asparagus Pasta
Snacks
Banana–Peanut Butter Yogurt Parfait
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 9
Daily Totals: 1,816 calories, 87g fat, 68g protein, 219g carbohydrate, 57g fiber, 1,274mg sodium
Breakfast (452 calories)
Lunch (478 calories)
Vegan Superfood Grain Bowls
- Serve with: 1 cup cherries
Dinner (484 calories)
Roasted Veggie & Black Bean Bowls
Snacks
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 10
Daily Totals: 1,791 calories, 81g fat, 78g protein, 215g carbohydrate, 52g fiber, 1,102mg sodium
Breakfast (452 calories)
Lunch (478 calories)
Dinner (404 calories)
Sheet-Pan Balsamic Chicken & Asparagus
No-Cook Chickpea, Beet & Quinoa Salad
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie to breakfast.
Day 11
Daily Totals: 1,804 calories, 84g fat, 84g protein, 195g carbohydrate, 49g fiber, 1,233mg sodium
Breakfast (452 calories)
Lunch (478 calories)
Dinner (540 calories)
High-Protein Caprese Chickpea Salad
Snacks
- 1 cup low-fat plain kefir (115 calories)
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 12
Daily Totals: 1,812 calories, 90g fat, 76g protein, 195g carbohydrate, 45g fiber, 1,326mg sodium
Breakfast (452 calories)
Lunch (478 calories)
Dinner (567 calories)
Panzanella with Burrata & Tuna
Snacks
Make it 1,500 calories: Omit both snacks.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 13
Daily Totals: 1,805 calories, 83g fat, 79g protein, 206g carbohydrate, 47g fiber, 1,659mg sodium
Breakfast (391 calories)
High-Protein Black Bean Breakfast Bowl (No Eggs!)
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (486 calories)
Marry Me Chickpea Soup with Kale
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie to breakfast.
Day 14
Daily Totals: 1,779 calories, 69g fat, 70g protein, 243g carbohydrate, 53g fiber, 1,524mg sodium
Breakfast (391 calories)
Lunch (416 calories)
Dinner (444 calories)
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie to breakfast.
Week 3
Day 15
Daily Totals: 1,783 calories, 84g fat, 83g protein, 194g carbohydrate, 46g fiber, 1,088mg sodium
Breakfast (359 calories)
Blueberry-Peach Chia Seed Smoothie
Lunch (430 calories)
Dinner (436 calories)
Sheet-Pan Salmon & Shaved Brussels Sprouts
Snacks
Make it 1,500 calories: Omit Sprouted-Grain Toast with Peanut Butter & Banana as a snack.
Make it 2,000 calories: Add 1 serving of Crispy English Roasted Potatoes to dinner and substitute 1 large pear for the orange at snack.
Day 16
Daily Totals: 1,803 calories, 69g fat, 81g protein, 233g carbohydrate, 45g fiber, 1,905mg sodium
Breakfast (458 calories)
Apple-Pomegranate Overnight Oats
- Serve with: 1 cup low-fat plain kefir
Lunch (429 calories)
20-Minute Black Bean Soup
- Serve with: 1 cup strawberries
Dinner (568 calories)
Chickpea Casserole with Spinach & Feta
Snacks
Make it 1,500 calories: Omit kefir at breakfast and omit Cottage Cheese-Berry Bowl from the snack list.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 17
Daily Totals: 1,793 calories, 71g fat, 81g protein, 232g carbohydrate, 47g fiber, 1,710mg sodium
Breakfast (458 calories)
Lunch (429 calories)
Dinner (427 calories)
Fajita-Stuffed Portobello Mushrooms
Snacks
Make it 1,500 calories: Omit both the Cottage Cheese-Berry Bowl and the pear from the snack list.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 18
Daily Totals: 1,798 calories, 71g fat, 93g protein, 217g carbohydrate, 42g fiber, 2,065mg sodium
Breakfast (458 calories)
Lunch (429 calories)
Dinner (514 calories)
Chicken & Vegetable Penne with Parsley-Walnut Pesto
Snacks
Make it 1,500 calories: Omit strawberries at lunch and omit the Cottage Cheese Snack Jar from the snack list.
Make it 2,000 calories: Add 1 serving Roasted Cauliflower Salad with Almonds, Olives & Feta.
Day 19
Daily Totals: 1,822 calories, 66g fat, 82g protein, 245g carbohydrate, 48g fiber, 1,845mg sodium
Breakfast (458 calories)
Lunch (429 calories)
Dinner (538 calories)
Chickpea Grain Bowl with Feta & Tomatoes
Snacks
Make it 1,500 calories: Omit strawberries at lunch and omit the Cottage Cheese Snack Jar from the snack list.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 20
Daily Totals: 1,779 calories, 86g fat, 103g protein, 161g carbohydrate, 39g fiber, 2,171mg sodium
Breakfast (296 calories)
Lunch (416 calories)
Dinner (580 calories)
Sheet-Pan Lemon-Garlic Cod with Roasted Vegetables
Chopped Salad with Chickpeas, Olives & Feta
Snacks
Cottage Cheese Snack Jar with Fruit
- 1 medium apple (95 calories)
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar with Fruit and medium apple from the snack list.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple snack.
Day 21
Daily Totals: 1,799 calories, 81g fat, 88g protein, 198g carbohydrate, 41g fiber, 1,882mg sodium
Breakfast (411 calories)
Lunch (416 calories)
Dinner (433 calories)
Broccoli-Cheddar Butter Beans
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Chopped Salad with Italian Vinaigrette to dinner.
Week 4
Day 22
Daily Totals: 1,807 calories, 87g fat, 91g protein, 180g carbohydrate, 35g fiber, 1,650mg sodium
Breakfast (359 calories)
Lunch (416 calories)
Dinner (685 calories)
Salmon, Pesto & Tomato Pasta
Snacks
Make it 1,500 calories: Change snacks to 1 medium orange.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 23
Daily Totals: 1,791 calories, 84g fat, 88g protein, 188g carbohydrate, 41g fiber, 2,117mg sodium
Breakfast (382 calories)
Lunch (405 calories)
Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
- Serve with: 3-oz. cooked chicken breast
Dinner (395 calories)
Sweet Potato–Black Bean Tostadas
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and ½ cup sliced avocado to dinner.
Day 24
Daily Totals: 1,822 calories, 91g fat, 111g protein, 154g carbohydrate, 33g fiber, 2,129mg sodium
Breakfast (382 calories)
Lunch (405 calories)
Dinner (639 calories)
Roasted Broccoli & Kimchi Rice Bowl
Snacks
Make it 1,500 calories: Change snacks to 1 cup cherries.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 25
Daily Totals: 1,788 calories, 84g fat, 97g protein, 179g carbohydrate, 37g fiber, 1,662mg sodium
Breakfast (382 calories)
Lunch (405 calories)
Dinner (522 calories)
- Serve with: ¾ cup cooked brown rice
Snacks
Make it 1,500 calories: Omit Banana-Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 26
Daily Totals: 1,779 calories, 89g fat, 102g protein, 160g carbohydrate, 43g fiber, 1,906mg sodium
Breakfast (391 calories)
Lunch (405 calories)
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
Make it 1,500 calories: Omit both the Cottage Cheese Snack Jar and substitute 1 clementine for the apple snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.
Day 27
Daily Totals: 1,800 calories, 90g fat, 89g protein, 172g carbohydrate, 38g fiber, 2,112mg sodium
Breakfast (391 calories)
Lunch (744 calories)
Turmeric Chicken & Avocado Wraps
Dinner (502 calories)
Sheet-Pan Chicken Thighs with Red Cabbage & Sweet Potatoes
Snacks
Make it 1,500 calories: Change breakfast to 1 cup strained plain (Greek-style yogurt) + ½ cup blueberries and omit Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers as a snack.
Make it 2,000 calories: Add 1 serving Watermelon-Peach Smoothie as a snack.
Day 28
Daily Totals: 1,806 calories, 76g fat, 73g protein, 225g carbohydrate, 31g fiber, 1,444mg sodium
Breakfast (356 calories)
Lunch (744 calories)
Dinner (446 calories)
Creamy Lemon-Garlic Spaghetti & Spinach
Snacks
Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries and omit snacks.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at snack.
Week 5
Day 29
Daily Totals: 1,816 calories, 74g fat, 73g protein, 234g carbohydrate, 36g fiber, 1,653mg sodium
Breakfast (356 calories)
Lunch (744 calories)
Dinner (553 calories)
Loaded Chickpea-Stuffed Sweet Potatoes
Snacks
Make it 1,500 calories: Change breakfast to 1 serving Spinach & Egg Scramble with Raspberries, omit snacks and change breakfast to 1 serving Stuffed Sweet Potato with Hummus Dressing.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as a snack.
Day 30
Daily Totals: 1,806 calories, 98g fat, 86g protein, 164g carbohydrate, 48g fiber, 1,812mg sodium
Breakfast (352 calories)
Raspberry-Peach Chia Seed Smoothie
Lunch (744 calories)
Dinner (514 calories)
Ginger-Dill Salmon with Cucumber & Avocado Salad
Snacks
Make it 1,500 calories: Change breakfast to 1 cup strained plain (Greek-style yogurt) + ¾ cup blueberries and omit snacks.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Yes, meal plans are meant to be enjoyed so feel free to modify if there’s a meal you don’t like. You could repeat a meal in this plan or browse some of our other Mediterranean diet and anti-Inflammatory recipes for additional inspiration. In this plan, we included recipes that align with the principles of the Mediterranean diet and anti-inflammatory diet and chose recipes without any added sugar. We aimed for a minimum of 60 grams of protein and 30 grams of fiber per day, though most days came in quite a bit higher than that.
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Can I eat the same breakfast or lunch every day?
If you prefer to eat the same breakfast and lunch every day, go for it! Each recipe aligns with the principles of Mediterranean and anti-inflammatory diets while skipping added sugar, the calories do range a little. Each breakfast ranges from 296 to 499 calories while the lunches span 405 to 744 calories. If you’re closely monitoring calories or other nutrients, you may want to be mindful when making a swap.
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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.
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What’s the difference between added and natural sugar?
Added sugars are those added during food processing to increase sweetness or palatability. Natural sugars refers to those that are naturally occurring in foods like unsweetened dairy, fruits and vegetables. Because natural sugars are found in foods that offer nutrients like protein or fiber as well as vitamins and minerals, they don’t have the same impact on health as added sugars.
Health Benefits of the Mediterranean Diet
Health experts continuously recognize the Mediterranean diet as one of the healthiest ways of eating. It’s flexible, so it can be followed long-term and doesn’t explicitly restrict any food groups entirely. It emphasizes a high intake of plant-based foods, like fruits, vegetables, whole grains and legumes, as well as healthy fats from nuts, olive oil, avocado, seeds and fish and a wide variety of protein sources. It also encourages cooking more meals at home and sharing meals with others. The Mediterranean diet and the anti-inflammatory diet are very similar. The anti-inflammatory diet emphasizes many of the same foods but specifically prioritizes foods rich in nutrients that are linked to reduced inflammation, such as fiber, omega-3 fatty acids, zinc, polyphenols and vitamins C and E. While the Mediterranean diet gets a lot of praise, it’s certainly well-deserved. Research links the Mediterranean diet with a reduced risk of developing type 2 diabetes, obesity, heart disease, cognitive decline and even certain cancers. It’s important to note that while the Mediterranean diet is named after the region in which it was first studied in the 1960s, this way of eating is adaptable to a variety of cuisines and cultures.
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.
Dig Deeper
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