Meal Plan at a Glance
BREAKFAST/ A.M SNACK
LUNCH/ P.M. SNACK
DINNER
Egg muffins/ Banana & nut butter
Tuna salad/ Celery & hummus
Mushroom pasta & shrimp
Yogurt toast/ Raspberries & cashews
Chicken quesadilla/ Pear & Cheddar
Chickpea dumplings
Egg muffins/ Yogurt
Chickpea dumplings/ Plum & almonds
Salmon bowl
Muesli/ Apple & cottage cheese
Pesto pasta/ Popcorn
Veggie bowl
Egg muffins/ Orange, cheese & almonds
Power salad/ Veggies & pesto
Cauliflower rice bowls & shrimp
Muesli/ Pear & pistachios
Power salad/ Yogurt & pineapple
Salmon & green beans
Egg muffins/ Banana & nut butter
Green Goddess Salad/ Popcorn
Stuffed peppers
Day 1
20-Minute Balsamic Mushroom & Spinach Pasta.
Antonis Achilleos
Breakfast (360 calories)
Morning Snack (210 calories)
- 1 medium banana
- 1 tablespoon natural peanut butter
Lunch (418 calories)
Afternoon Snack (124 calories)
- 1/4 cup hummus
- 1 medium stalk celery
- 1/2 cup sliced red bell pepper
Dinner (388 calories)
Daily Totals: 1,484 calories, 81 g protein, 128 g carbohydrates, 27 g fiber, 79 g fat, 2,048 mg sodium
To make it 2,000 calories: Add 1 orange to breakfast, increase to 2 Tbsp. peanut butter at morning snack, increase to 1/2 cup hummus at afternoon snack and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette and 3 Tbsp. sunflower seeds to dinner.
Day 2
Chickpea Dumplings in Curried Tomato Sauce.
Breakfast (229 calories)
Morning Snack (211 calories)
- 1 cup raspberries
- 3 tablespoons unsalted roasted cashews
Lunch (436 calories)
Afternoon Snack (180 calories)
- 1 large pear
1 ounce low-fat Cheddar cheese
Dinner (454 calories)
Meal Prep Tip: Save ½ serving Chickpea Dumplings in Curried Tomato Sauce for lunch tomorrow.
Daily Totals: 1,501 calories, 61 g protein, 179 g carbohydrates, 40 g fiber, 9 g fat, 1,451 mg sodium
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1/2 cup plain low-fat Greek yogurt to morning snack, add 2 Tbsp. guacamole to lunch and add 1 whole-wheat naan to dinner.
Day 3
Salmon Rice Bowl.
Ali Redmond
Breakfast (311 calories)
Morning Snack (208 calories)
Lunch (388 calories)
Afternoon Snack (107 calories)
Dinner (481 calories)
Meal Prep Tip: Prepare 2 servings of 3-Ingredient Overnight Berry Muesli for breakfast on Days 4 and 6.
Daily Totals: 1,495 calories, 56 g protein, 171 g carbohydrates, 25 g fiber, 70 g fat, 1,731 mg sodium
To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. granola to morning snack, increase to 1 whole naan at lunch and increase to 2 plums and 1/4 cup almonds at afternoon snack.
Day 4
Green Veggie Bowl with Chicken & Lemon-Tahini Dressing.
Breakfast (250 calories)
Morning Snack (217 calories)
- 1 medium apple
- 3/4 cup 1% cottage cheese
Lunch (383 calories)
- 1 serving Avocado Pesto with 2 ounces cooked whole-wheat pasta and 1 cup halved cherry tomatoes
Afternoon Snack (198 calories)
Dinner (452 calories)
Meal Prep Tip: Save 1 serving Avocado Pesto for snack for tomorrow. Prepare and pack Vegetarian Chopped Power Salad with Creamy Cilantro Dressing for lunch tomorrow and on Day 6.
Daily Totals: 1,499 calories, 82 g protein, 182 g carbohydrates, 29 g fiber, 55 g fat, 1,539 mg sodium
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 Tbsp. chopped walnuts to morning snack and add 1 ounce dark chocolate to afternoon snack.
Day 5
Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema.
Breakfast (360 calories)
Morning Snack (219 calories)
- 2 clementines
- 1 ounce low-fat Cheddar cheese
- 10 unsalted roasted almonds
Lunch (362 calories)
Afternoon Snack (159 calories)
- 1 serving Avocado Pesto
- ½ cup sliced cucumber
- ½ cup sliced carrot
Dinner (402 calories)
Daily Totals: 1,501 calories, 78 g protein, 132 g carbohydrates, 25 g fiber, 79 g fat, 1,877 mg sodium
To make it 2,000 calories: Add 1 large pear to breakfast, add 3 ounces cooked chicken to lunch, increase to 2 servings Avocado Pesto at afternoon snack and add 1/2 ounce dark chocolate to dinner.
Day 6
Dijon Salmon with Green Bean Pilaf.
Breakfast (250 calories)
Morning Snack (307 calories)
- 1 large pear
- ¼ cup unsalted dry-roasted shelled pistachios
Lunch (362 calories)
Afternoon Snack (145 calories)
- ½ cup plain lowfat Greek yogurt
- ½ cup pineapple
- 1 teaspoon honey
Dinner (442 calories)
Daily Totals: 1,506 calories, 74 g protein, 161 g carbohydrates, 30 g fiber, 66 g fat, 1,121 mg sodium
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 ounces cooked chicken to lunch and increase to 1 1⁄4 cups yogurt and 2 tsp. honey at afternoon snack.
Day 7
Chicken Parmesan & Quinoa Stuffed Peppers.
Breakfast (360 calories)
Morning Snack (210 calories)
- 1 medium banana
- 1 tablespoon natural peanut butter
Lunch (304 calories)
Afternoon Snack (63 calories)
Dinner (559 calories)
Daily Totals: 1,496 calories, 94 g protein, 164 g carbohydrates, 31 g fiber, 55 g fat, 1,889 mg sodium
To make it 2,000 calories: Add 2 clementines to breakfast, increase to 2 Tbsp. peanut butter at morning snack and add 2 hard-boiled eggs and 22 almonds to afternoon 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 quick and easy Mediterranean 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 229 to 360 calories while the lunches span 324 to 436 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 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.
Health Benefits of the Mediterranean Diet
The Mediterranean diet focuses on foods that are high in antioxidants, substances that protect your cells from harm over time. Some of the most commonly known antioxidants are vitamins C and E and beta carotene, which are all present in high levels in many plant foods. The Mediterranean diet also is rich in nuts, beans and lean protein, all of which have been shown to help us retain muscle mass and reduce frailty as we age. Research shows that adhering to the Mediterranean diet can help keep you agile and feeling good—both physically and mentally—for longer, and can reduce the risk factors for many chronic conditions, such as heart disease, type 2 diabetes, obesity and neurodegenerative disorders.
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.
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