Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Breakfast bowl/ Yogurt
Tacos/ Hummus
Stuffed sweet potato
Overnight oats/ Almonds
Soup/ Toast
Chicken & pasta
Overnight oats/ Yogurt
Soup/ Hummus
Salmon & rice
Overnight oats/ Toast
Soup/ Cottage cheese
Pork & salad
Overnight oats/ Yogurt
Soup/ Hummus
Tuna & salad
Smoothie/ Yogurt
Sandwich/ Almonds
Black bean casserole
Tartine/ Guac
Grain bowl/ Smoothie
Chicken & veggies
Day 1
Stuffed Sweet Potato with Hummus Dressing.
Ali Redmond
Breakfast (501 Calories)
Morning Snack (181 Calories)
- ½ cup plain Greek-style strained yogurt
- 1 medium pear
Lunch (407 Calories)
Afternoon Snack (150 Calories)
- ⅓ cup hummus
- 4 carrot sticks
Dinner (472 Calories)
Daily Totals: 1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodium
To make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.
To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.
Day 2
Pesto Chicken Bake.
Breakfast (323 Calories)
Morning Snack (348 Calories)
Lunch (373 Calories)
Afternoon Snack (294 Calories)
Dinner (471 Calories)
Daily Totals: 1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodium
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.
To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.
Day 3
20-Minute Creamy Tomato Salmon Skillet.
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (323 Calories)
Morning Snack (181 Calories)
- ½ cup plain Greek-style strained yogurt
- 1 medium pear
Lunch (373 Calories)
Afternoon Snack (391 Calories)
- ⅓ cup hummus
- 4 carrot sticks
- 2 oz. whole-wheat crackers
Dinner (538 Calories)
Daily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodium
To make it 1,500 calories: Skip the crackers at A.M. snack.
To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.
Day 4
Garlic-Lime Pork with Farro & Spinach.
Breakfast (323 Calories)
Morning Snack (294 Calories)
Lunch (373 Calories)
Afternoon Snack (292 Calories)
Dinner (476 Calories)
Daily Totals: 1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodium
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.
To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.
Day 5
Seared Tuna with Bulgur & Chickpea Salad.
Breakfast (323 Calories)
Morning Snack (196 Calories)
- ½ cup plain Greek-style strained yogurt
- 1 medium banana
- 1 teaspoon sliced almonds
Lunch (373 Calories)
Afternoon Snack (391 Calories)
- ⅓ cup hummus
- 4 carrot sticks
- 2 oz. whole-wheat crackers
Dinner (574 Calories)
Daily Totals: 1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodium
To make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.
To make it 2,000 calories: Have 1 medium pear as an evening snack.
Day 6
Cheesy Black Bean & Quinoa Skillet Casserole.
Photographer: Rachel Marek
Breakfast (398 Calories)
Morning Snack (184 Calories)
- 1 medium pear
- ½ cup plain Greek-style strained yogurt
Lunch (503 Calories)
Afternoon Snack (292 Calories)
Dinner (507 Calories)
Daily Totals: 1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodium
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.
To make it 2,000 calories: Add Avocado Toast to breakfast.
Day 7
One-Pan Baked Chicken & Potatoes.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Breakfast (361 Calories)
Morning Snack (152 Calories)
Lunch (436 Calories)
Afternoon Snack (239 Calories)
Dinner (433 Calories)
Daily Totals: 1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodium
To make it 1,500 calories: Have only ½ serving Artichoke & Egg Tartine at breakfast.
To make it 2,000 calories: Have 1 serving Everything-Seasoned Almonds as an evening snack.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not 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 23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.
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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 295 to 350 calories, while the lunches span 344 to 419 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 a Mediterranean Diet
There are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help improve your brain health, lower your risk for heart disease 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’t 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.
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
Ultimate Mediterranean Diet Foods List
How Much Protein Do You Need to Eat Every Day?
