DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: High-Protein Raspberry PB Oats ——– Lunch: Slow-Cooker Creamy Lentil Soup ——– Dinner: Chicken & Sweet Potato Enchilada Skillet
Breakfast: High-Protein Raspberry PB Oats ——– Lunch: Slow-Cooker Creamy Lentil Soup ——– Dinner: Sheet-Pan Crispy Chicken w/ Squash & Tomatoes
Breakfast: Black Bean & Pepper Jack Quiche ——– Lunch: Slow-Cooker Creamy Lentil Soup ——– Dinner: Chicken & Sweet Potato Enchilada Skillet
Breakfast: Black Bean & Pepper Jack Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu & Peanut Dressing ——– Dinner: Honey-Garlic Salmon Skillet
Breakfast: Black Bean & Pepper Jack Quiche + Pear ——– Lunch: Chopped Salad w/ Sriracha Tofu & Peanut Dressing ——– Dinner: Chickpea Grain Bowl w/ Feta & Tomatoes
Breakfast: Black Bean & Pepper Jack Quiche ——– Lunch: Chopped Salad w/ Sriracha Tofu & Peanut Dressing ——– Dinner: Turkey Pumpkin Chili
Breakfast: Greek Yogurt w/ Blackberries ——– Lunch: Avocado Tuna Spinach Salad ——– Dinner: Cheesy White Bean & Rice Skillet
DAILY TOTALS
Calories: 1,795 Fat: 63 g Protein: 102 g Carbs: 210 g Fiber: 55 g Sodium: 1,895 mg
Calories: 1,812 Fat: 82 g Protein: 90 g Carbs: 186 g Fiber: 49 g Sodium: 2,071 mg
Calories: 1,814 Fat: 80 g Protein: 112 g Carbs: 172 g Fiber: 49 g Sodium: 2,012 mg
Calories: 1,797 Fat: 81 g Protein: 114 g Carbs: 166 g Fiber: 40 g Sodium: 1,617 mg
Calories: 1,799 Fat: 74 g Protein: 97 g Carbs: 195 g Fiber: 42 g Sodium: 1,388 mg
Calories: 1,795 Fat: 73 g Protein: 122 g Carbs: 168 g Fiber: 45 g Sodium: 1,588 mg
Calories: 1,770 Fat: 86 g Protein: 97 g Carbs: 178 g Fiber: 36 g Sodium: 1,631 mg
Day 1
Daily totals: 1,795 calories, 63 g fat, 102 g protein, 210 g carbohydrates, 55 g fiber, 1,895 mg sodium
Breakfast (448 calories)
High-Protein Raspberry & Peanut Butter Overnight Oats
Lunch (320 calories)
Slow-Cooker Creamy Lentil Soup Freezer Pack
Dinner (509 calories)
Chicken & Sweet Potato Enchilada Skillet
Snacks
- 1 medium apple + 2 Tbsp. peanut butter (305 calories)
- ⅓ cup dry-roasted edamame (120 calories)
- 3 cups air-popped popcorn (93 calories)
To make it 1,500 calories: Omit peanut butter from morning snack. Omit evening snack.
To make it 2,000 calories: Add 1 serving Chai Energy Balls to evening snack.
Day 2
Daily totals: 1,812 calories, 82 g fat, 90 g protein, 186 g carbohydrates, 49 g fiber, 2,071 mg sodium
Breakfast (448 calories)
Lunch (320 calories)
Dinner (479 calories)
Sheet-Pan Crispy Chicken with Squash & Tomatoes
Snacks
High-Fiber Guacamole Snack Jar
- 1 medium apple + 2 Tbsp. peanut butter (305 calories)
- 3 cups air-popped popcorn (93 calories)
To make it 1,500 calories: Omit peanut butter from morning snack. Omit evening snack.
To make it 2,000 calories: Add 1 serving Chai Energy Balls to evening snack.
Day 3
Daily totals: 1,814 calories, 80 g fat, 112 g protein, 172 g carbohydrates, 49 g fiber, 2,012 mg sodium
Breakfast (332 calories)
Black Bean & Pepper Jack Quiche
Lunch (320 calories)
Dinner (509 calories)
Snacks
- 1 serving High-Fiber Guacamole Snack Jar (168 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 1 cup blackberries & 2 Tbsp. almonds (279 calories)
To make it 1,500 calories: Omit morning snack. Omit almonds from evening snack.
To make it 2,000 calories: Add ½ cup trail mix to lunch.
Day 4
Daily totals: 1,797 calories, 81 g fat, 114 g protein, 166 carbohydrates, 40 g fiber, 1,617 mg sodium
Breakfast (332 calories)
Lunch (332 calories)
Chopped Salad with Sriracha Tofu & Peanut Dressing
Dinner (395 calories)
Honey-Garlic Salmon Skillet
Snacks
- 1 medium apple + 2 Tbsp. peanut butter (305 calories)
- ⅓ cup dry-roasted edamame (120 calories)
- 3½ cups air-popped popcorn + 1 serving Chai Energy Balls (314 calories)
To make it 1,500 calories: Omit evening snack.
To make it 2,000 calories: Increase to ½ cup edamame for afternoon snack and add ½ cup trail mix. Increase to 4 cups popcorn for evening snack.
Day 5
Daily totals: 1,799 calories, 74 g fat, 97 g protein, 195 g carbohydrates, 42 g fiber, 1,388 mg sodium
Breakfast (433 calories)
Lunch (332 calories)
Dinner (538 calories)
Chickpea Grain Bowl with Feta & Tomatoes
Snacks:
Banana–Peanut Butter Yogurt Parfait
Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
To make it 1,500 calories: Omit banana yogurt parfait at morning snack and have the pear for snack instead of breakfast.
To make it 2,000 calories: Add 1 hard-boiled egg to afternoon snack and add 3 Tbsp. trail mix to evening snack.
Day 6
Daily totals: 1,795 calories, 73 g fat, 122 g protein, 168 g carbohydrates, 45 g fiber, 1,588 mg sodium
Breakfast (332 calories)
Lunch (332 calories)
Dinner (414 calories)
Snacks
To make it 1,500 calories: Omit morning snack.
To make it 2,000 calories: Add ½ cup blackberries to breakfast and add ½ cup trail mix to evening snack.
Day 7
Daily totals: 1,770 calories, 86 g fat, 97 g protein, 178 g carbohydrates, 36 g fiber, 1,631 mg sodium
Breakfast (145 calories)
- 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
- ½ cup blackberries
Lunch (432 calories)
Avocado Tuna Spinach Salad
Dinner (697 calories)
Cheesy White Bean & Rice Skillet
Snacks
To make it 1,500 calories: Increase to 1 cup blackberries at breakfast. Omit morning snack.
To make it 2,000 calories: Increase to 1 cup blackberries at breakfast. Add ½ cup trail mix to evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there’s one I don’t like?
Yes! This meal plan is meant to serve as inspiration. It doesn’t 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’re 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 easy Mediterranean diet recipes.
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Can I eat the same breakfast or lunch every day?
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 145 to 448 calories, while the lunches span 320 to 432 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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Why is there not a 1,200-calorie modification?
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.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is one of the best-studied eating patterns in the world and is consistently linked to better heart health and a lower risk of chronic disease. Its benefits come from the powerful combination of antioxidants, fiber and healthy fats found in foods like olive oil, nuts, seeds, legumes, fish, fruits and vegetables. These nutrients help reduce inflammation, improve blood vessel function and lower blood pressure, all key factors for protecting your heart.
With its emphasis on healthy fats, particularly monounsaturated fats from olive oil, nuts and seeds and omega-3s from fatty fish, this way of eating can help reduce inflammation and improve vascular function, both of which are crucial for heart health. It’s also been shown to support blood sugar control and reduce the risk of type 2 diabetes by improving insulin sensitivity, stabilizing glucose levels and supporting a healthy weight.
Unlike many restrictive fad diets, the Mediterranean diet is flexible, satisfying and easy to stick with. It’s a balanced and sustainable approach that supports your overall health.
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
The 6 Best Mediterranean Diet Foods That Can Help Lower Your Stress Levels
The #1 Eating Habit to Gain the Biggest Benefits From the Mediterranean Diet
