Day
1
2
3
4
5
6
7
Meals
Breakfast: High-Protein Cottage Cheese Bowl
——– Lunch: High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
——– Dinner: Sheet-Pan Salmon with Bok Choy & Rice
Breakfast: Berry Crumble Overnight Oats
——– Lunch: Lemony Lentil & Chard Soup
——– Dinner: Roasted Veggies with Halloumi & Chickpeas
Breakfast: Berry Crumble Overnight Oats
——– Lunch: Lemony Lentil & Chard Soup
——– Dinner: Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Breakfast: Berry Crumble Overnight Oats
——– Lunch: Lemony Lentil & Chard Soup
——– Dinner: Panzanella with Burrata & Tuna
Breakfast: High-Protein Cottage Cheese Bowl
——– Lunch: High-Protein Caprese Chickpea Salad
——– Dinner: Broccoli, Tomato & White Bean Quiche
Breakfast: Broccoli, Tomato & White Bean Quiche
——– Lunch: High-Protein Caprese Chickpea Salad
——– Dinner: Sheet-Pan Lemon-Garlic Chicken with Vegetables
Breakfast: Broccoli, Tomato & White Bean Quiche
——– Lunch: High-Protein Caprese Chickpea Salad
——– Dinner: Creamy Pesto Beans
Daily Totals
Calories: 1819
Protein: 98 g
Fat: 88 g
Carbs: 168 g
Fiber: —
Sodium: 2,000 mg
Calories: 1784
Protein: 103 g
Fat: 77 g
Carbs: 181 g
Fiber: —
Sodium: 2,038 mg
Calories: 1823
Protein: 109 g
Fat: 77 g
Carbs: 186 g
Fiber: —
Sodium: 2,242 mg
Calories: 1778
Protein: 90 g
Fat: 77 g
Carbs: 189 g
Fiber: —
Sodium: 2,288 mg
Calories: 1781
Protein: 91 g
Fat: 102 g
Carbs: 131 g
Fiber: —
Sodium: 2,185 mg
Calories: 1793
Protein: 97 g
Fat: 93 g
Carbs: 154 g
Fiber: —
Sodium: 2,050 mg
Calories: 1815
Protein: 94 g
Fat: 95 g
Carbs: 158 g
Fiber: —
Sodium: 2,155 mg
Day 1
Daily Totals: 1,819 calories, 88g fat, 98g protein, 168g carbohydrate, 33g fiber, 2,000mg sodium
Breakfast (388 calories)
High-Protein Cottage Cheese Bowl
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (652 calories)
Sheet-Pan Salmon with Bok Choy & Rice
Chopped Salad with Italian Vinaigrette
Snacks
Banana–Peanut Butter Yogurt Parfait
- 1 medium orange (62 calories)
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 serving Pizza Pistachios as a snack.
Day 2
Daily Totals: 1,784 calories, 77g fat, 103g protein, 181g carbohydrate, 34g fiber, 2,038mg sodium
Breakfast (407 calories)
Berry Crumble Overnight Oats
Lunch (400 calories)
Lemony Lentil & Chard Soup
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
- 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)
Make it 1,500 calories: Omit both the 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries as snacks.
Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and 1 serving Cacio e Pepe Kale Salad to dinner.
Day 3
Daily Totals: 1,823 calories, 77g fat, 109g protein, 186g carbohydrate, 36g fiber, 2,242mg sodium
Breakfast (407 calories)
Lunch (400 calories)
Dinner (547 calories)
Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Snacks
Cottage Cheese–Berry Bowl
White Bean–Stuffed Mini Bell Peppers
Make it 1,500 calories: Omit both the 1 serving Cottage Cheese-Berry Bowl and White Bean-Stuffed Mini Bell Peppers as snacks.
Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.
Day 4
Daily Totals: 1,778 calories, 77g fat, 90g protein, 189g carbohydrate, 32g fiber, 2,288mg sodium
Breakfast (407 calories)
Lunch (407 calories)
Dinner (569 calories)
Panzanella with Burrata & Tuna
Snacks
Make it 1,500 calories: Omit blueberries from lunch and omit 1 serving Cottage Cheese Snack Jar as snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast and add 1 serving White Bean-Stuffed Mini Bell Peppers as a snack.
Day 5
Daily Totals: 1,781 calories, 102g fat, 91g protein, 131g carbohydrate, 30g fiber, 2,185mg sodium
Breakfast (388 calories)
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (430 calories)
Broccoli, Tomato & White Bean Quiche
Roasted Cauliflower Salad with Lemon-Garlic Vinaigrette
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add ½ cup blueberries to lunch and 1 serving Pizza Pistachios as a snack.
Day 6
Daily Totals: 1,793 calories, 93g fat, 97g protein, 154g carbohydrate, 34g fiber, 2,050mg sodium
Breakfast (399 calories)
Lunch (540 calories)
Dinner (431 calories)
Sheet-Pan Lemon-Garlic Chicken with Vegetables
Snacks
Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.
Make it 2,000 calories: Add 1 clementine to lunch and 1 serving Pizza Pistachios as a snack.
Day 7
Daily Totals: 1,815 calories, 95g fat, 94g protein, 158g carbohydrate, 35g fiber, 2,155mg sodium
Breakfast (399 calories)
Lunch (540 calories)
Dinner (598 calories)
Snacks
Make it 1,500 calories: Reduce to ¾ cup cherries and omit both snacks.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and 1 medium apple as a snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?
Feel free to mix and match meals if there’s one you don’t like. The Mediterranean diet is a flexible way of eating that emphasizes a wide array of fruits, vegetables, legumes, healthy fats and whole grains. You can repeat a meal in this plan or browse some of our other Mediterranean diet recipes for additional inspiration.
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Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if it’s easier for your routine. Each breakfast and lunch are high-protein, fairly similar in calories and follow the principles of the Mediterranean diet. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two. Otherwise, a simple swap should work for most people.
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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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How much protein should I eat per day?
The Recommended Dietary Allowance (RDA) recommends 0.8 grams of protein per kilogram of body weight, though protein needs can vary. For example, people who are pregnant, older adults and athletes typically have higher protein requirements. If you have questions about your individual protein needs, consider reaching out to a registered dietitian for guidance.
Health Benefits of the Mediterranean Diet
The Mediterranean is a plant-forward way of eating that emphasizes a high intake of healthy fats, like fish, nuts, olive oil and avocado. This eating pattern has been linked to a lower incidence of type 2 diabetes, heart disease, cognitive decline, certain cancers and obesity. Though it’s coined after the Mediterranean region in which it was first studied, the Mediterranean diet is a flexible way of eating that’s adaptable to a wide variety of cuisines and cultures. If you’re interested in following the Mediterranean diet, aim to cook more meals at home and include a variety of fruits, vegetables, whole grains, nuts and seeds. For proteins, the Mediterranean diet emphasizes fish, eggs, poultry, dairy and legumes. It typically limits red meat and particularly processed meats as well as refined grains and excess added sugar.
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 8 Best High-Protein Foods, According to a Dietitian
Why the Mediterranean Diet Is So Healthy
