Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Smoothie/ Blueberries & cashews
Tomato & cheese sandwich/ Hummus, cucumbers & walnuts
Shrimp quinoa bowls
Muffins & orange/ Yogurt
Shrimp quinoa bowls/ Pear
Salmon, sweet potatoes & broccoli
Muffins, kefir & oranges/ Raspberries, cheese & nuts
Green goddess wrap/ Edamame
Spaghetti squash casserole & broccoli
Overnight oats/ Apple & walnuts
Power salad jar/ Muffin
Lentil salad & chicken
Overnight oats/ Banana & nut butter
Lentil salad & tuna/ Almonds
BBQ shrimp, kale and couscous
Omelet & English muffin/ Pear & almonds
Tempeh & rice bowls/ Crispy chickpeas
Shakshuka & pita
Egg scramble & raspberries/ Kefir, honey & chia
Tofu wraps/ Crispy chickpeas
Chicken ramen
Day 1
Charred Shrimp, Pesto & Quinoa Bowls.
Breakfast (249 calories)
Morning Snack (211 calories)
- ¾ cup blueberries
- 3 tablespoons unsalted roasted cashews
Lunch (439 calories)
Afternoon Snack (163 calories)
- 2 tablespoons hummus
- 1 cup sliced cucumbers
- 2 tablespoons walnut halves
Dinner (429 calories)
Meal-Prep Tip: Save a serving of the Charred Shrimp, Pesto & Quinoa Bowls for lunch tomorrow.
Daily Totals: 1,491 calories, 67 g protein, 168 g carbohydrates, 29 g fiber, 70 g fat, 1,397 mg sodium
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 1 cup blueberries and ⅓ cup cashews at A.M. snack, increase to ¼ cup hummus and ¼ cup walnuts at P.M. snack and add 2 servings Creamy Dill Yogurt Sauce to dinner.
Day 2
Banana Protein Muffins.
Photographer: Morgan Hunt Glaze, Prop Stylist: Priscilla Montiel, Food Stylist: Emily Nabors Hall
Breakfast (254 calories)
Morning Snack (208 calories)
Lunch (429 calories)
Afternoon Snack (101 calories)
Dinner (504 calories)
Daily Totals: 1,496 calories, 81 g protein, 177 g carbohydrates, 27 g fiber, 58 g fat, 1,533 mg sodium
To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add ¼ cup slivered almonds to A.M. snack and add 2 ounces low-fat Cheddar cheese to P.M. snack.
Day 3
Cucumber-Chicken Green Goddess Wrap.
Brie Passano
Breakfast (373 calories)
Morning Snack (173 calories)
- 1 cup raspberries
- 1 ounce low-fat Cheddar cheese
- 3 tablespoons shelled pistachios
Lunch (353 calories)
Afternoon Snack (200 calories)
Dinner (408 calories)
Daily Totals: 1,506 calories, 84 g protein, 164 g carbohydrates, 41 g fiber, 64 g fat, 1,916 mg sodium
To make it 2,000 calories: Add 2 scrambled eggs to breakfast, increase to 1½ cups raspberries at A.M. snack, add 2 servings Creamy Dill Yogurt Sauce to lunch, increase to 2 cups edamame at P.M. snack and increase to 2 slices baguette at dinner.
Day 4
Lentil Salad with Feta, Tomatoes, Cucumbers & Olives.
Jennifer Causey
Breakfast (291 calories)
Morning Snack (176 calories)
- 1 medium apple
- 2 tablespoons walnut halves
Lunch (430 calories)
Afternoon Snack (193 calories)
Dinner (411 calories)
Meal-Prep Tip: Save a serving of the Lentil Salad with Feta, Tomatoes, Cucumbers & Olives for lunch tomorrow.
Daily Totals: 1,501 calories, 80 g protein, 162 g carbohydrates, 26 g fiber, 63 g fat, 1,394 mg sodium
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, increase to ¼ cup walnuts at A.M. snack, add 1 ounce dark chocolate to P.M. snack and increase to 4 ounces chicken at dinner.
Day 5
BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous.
Breakfast (291 calories)
Morning Snack (210 calories)
- 1 medium banana
- 1 tablespoon peanut butter
Lunch (368 calories)
Afternoon Snack (206 calories)
- ¼ cup unsalted roasted almonds
Dinner (414 calories)
Daily Totals: 1,489 calories, 86 g protein, 147 g carbohydrates, 24 g fiber, 67 g fat, 1,580 mg sodium
To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add ½ whole-wheat pita to lunch, increase to 5 tablespoons almonds at P.M. snack and add 1 ounce dark chocolate to dinner.
Day 6
Green Shakshuka with Spinach, Chard & Feta.
Breakfast (311 calories)
Morning Snack (301 calories)
- 1 large pear
- 22 unsalted roasted almonds
Lunch (333 calories)
Afternoon Snack (220 calories)
Dinner (330 calories)
Daily Totals: 1,494 calories, 63 g protein, 168 g carbohydrates, 24 g fiber, 68 g fat, 2,384 mg sodium
To make it 2,000 calories: Increase to 1 whole English muffin at breakfast, add ½ cup kimchi and 2 tablespoons chopped peanuts to lunch, increase to 2 servings chickpeas at P.M. snack and increase to 1 whole pita at dinner.
Day 7
Spinach & Egg Scramble with Raspberries.
Jen Causey
Breakfast (296 calories)
Morning Snack (121 calories)
- ¾ cup low-fat plain kefir
- 1 teaspoon chia seeds
- 1 teaspoon honey
Lunch (488 calories)
1 serving Crispy Smoked Tofu & Coleslaw Wraps
Afternoon Snack (220 calories)
Dinner (383 calories)
Daily Totals: 1,508 calories, 77 g protein, 141 g carbohydrates, 25 g fiber, 66 g fat, 2,473 mg sodium
To make it 2,000 calories: Add 1 large banana to breakfast, increase to 1 cup kefir, 2 teaspoons chia seeds and 2 teaspoons honey at A.M. snack, increase to 2 servings chickpeas at P.M. snack and add 1 hard-boiled egg to dinner.
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 anti-inflammatory Mediterranean meal 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 249 to 373 calories while the lunches span 333 to 488 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 Gut-Friendly Mediterranean Diet
The Mediterranean style of eating is marked by a diet that is high in fruits, vegetables, beans, lean proteins, nuts, seeds, with low to moderate intakes of dairy. It is typically low in saturated fat and added sugars and higher in fiber, antioxidants and omega-3 fatty acids. Years of research has concluded that following a Mediterranean-style eating pattern reduces the risk of obesity, heart disease, cancer, cognitive decline, metabolic syndrome and type 2 diabetes.
Having a healthy gut microbiome also has many of these same benefits. Data has shown that in addition to helping with constipation and digestion, good gut bacteria may help improve mood, sleep and heart health. Probiotics—fermented dairy, kimchi, sauerkraut—are foods that contain healthy gut bacteria, while prebiotics—onions, garlic, banana, lentils—are foods that feed good gut bacteria. Furthermore, both a healthy microbiome and the Mediterranean diet are associated with helping maintain a healthy weight.
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.
