- This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
- Each day provides at least 74 grams of protein and 40 grams of fiber to support satiety, though most days come in higher than that.
- This plan follows the principles of the nutrient-rich Mediterranean diet while skipping added sugars.
Reap the benefits of the nourishing Mediterranean diet while skipping added sugar in this delicious and flavor-packed 30-day plan. To make this plan work for most people, you’ll find three different calorie levels to choose from, plus meal-prep tips at the beginning of each week to make for a seamless routine. Each day provides at least 74 grams of protein and 30 grams of fiber, though most days come in quite a bit higher than that. In addition to their other health benefits, protein and fiber help promote satiety and help you feel full and satisfied throughout the day. Let’s get started!
Week 1
Peanut Butter Energy Balls.
Carson Downing
Day 1
Breakfast (352 calories)
A.M. Snack (301 calories)
Lunch (476 calories)
P.M. Snack (146 calories)
Dinner (421 calories)
Evening Snack (101 calories)
Daily Totals: 1,792 calories, 72g fat, 110g protein, 192g carbohydrate, 44g fiber, 1,923mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast and substitute 1 medium orange for the clementine at lunch.
Day 2
Breakfast (364 calories)
A.M. Snack (195 calories)
Lunch (473 calories)
P.M. Snack (146 calories)
Dinner (461 calories)
Evening Snack (176 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
Daily Totals: 1,810 calories, 74g fat, 107g protein, 191g carbohydrate, 37g fiber, 2,281mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to evening snack.
Day 3
Breakfast (364 calories)
A.M. Snack (301 calories)
Lunch (473 calories)
P.M. Snack (146 calories)
Dinner (538 calories)
Daily Totals: 1,817 calories, 76g fat, 74g protein, 236g carbohydrate, 45g fiber, 1,421mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 4
Breakfast (364 calories)
A.M. Snack (218 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
- ½ cup blueberries
Lunch (473 calories)
P.M. Snack (146 calories)
Dinner (509 calories)
Evening Snack (101 calories)
Daily Totals: 1,806 calories, 85g fat, 96g protein, 187g carbohydrate, 39g fiber, 1,837mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.
Day 5
Breakfast (364 calories)
A.M. Snack (195 calories)
Lunch (473 calories)
P.M. Snack (146 calories)
Dinner (413 calories)
Evening Snack (198 calories)
- ¼ cup hummus
- 1 cup sliced carrots or veggie of choice
Daily Totals: 1,784 calories, 75g fat, 95g protein, 192g carbohydrate, 40g fiber, 2,114mg sodium.
Make it 1,500 calories: Omit orange at breakfast and omit evening snack.
Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and add 1 serving Cacio e Pepe Kale Salad to dinner.
Day 6
Breakfast (388 calories)
A.M. Snack (301 calories)
Lunch (476 calories)
P.M. Snack (95 calories)
Dinner (529 calories)
Daily Totals: 1,788 calories, 83g fat, 105g protein, 163g carbohydrate, 33g fiber, 2,140mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 7
Breakfast (352 calories)
A.M. Snack (195 calories)
Lunch (411 calories)
P.M. Snack (146 calories)
Dinner (453 calories)
Evening Snack (237 calories)
- ¼ cup unsalted dry-roasted shelled pistachios
- 1 medium orange
Daily Totals: 1,789 calories, 87g fat, 96g protein, 171g carbohydrate, 52g fiber, 1,927mg sodium.
Make it 1,500 calories: Omit baguette at lunch and omit pistachios at evening snack.
Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. almond butter to breakfast and add ½ cup blueberries to lunch.
Week 2
Baked Pasta & Spring Veggies.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Lydia Purcell
Day 8
Breakfast (356 calories)
A.M. Snack (193 calories)
Lunch (411 calories)
P.M. Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Dinner (625 calories)
Daily Totals: 1,791 calories, 81g fat, 94g protein, 208g carbohydrate, 34g fiber, 1,452mg sodium.
Make it 1,500 calories: Omit baguette at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 9
Breakfast (456 calories)
A.M. Snack (62 calories)
Lunch (435 calories)
P.M. Snack (268 calories)
Dinner (570 calories)
Daily Totals: 1,791 calories, 56g fat, 91g protein, 247g carbohydrate, 40g fiber, 1,528mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 10
Breakfast (456 calories)
A.M. Snack (195 calories)
Lunch (435 calories)
P.M. Snack (301 calories)
Dinner (427 calories)
Daily Totals: 1,814 calories, 70 fat, 90 protein, 212g carbohydrate, 39 fiber, 1,530mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 11
Breakfast (456 calories)
A.M. Snack (97 calories)
Lunch (435 calories)
P.M. Snack (268 calories)
Dinner (567 calories)
Daily Totals: 1,823 calories, 76g fat, 81g protein, 214g carbohydrate, 30g fiber, 1,605mg sodium.
Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 12
Breakfast (456 calories)
A.M. Snack (195 calories)
Lunch (435 calories)
P.M. Snack (131 calories)
Dinner (588 calories)
Daily Totals: 1,805 calories, 65g fat, 81g protein, 229g carbohydrate, 41g fiber, 1,941mg sodium.
Make it 1,500 calories: Omit kefir at breakfast, reduce to ⅓ cup carrots at lunch and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 13
Breakfast (371 calories)
A.M. Snack (268 calories)
- ¼ cup unsalted dry-roasted almonds
- 1 medium orange
Lunch (411 calories)
P.M. Snack (268 calories)
Dinner (489 calories)
Daily Totals: 1,807 calories, 94g fat, 85g protein, 172g carbohydrate, 36g fiber, 1,788mg sodium.
Make it 1,500 calories: Omit orange at A.M. snack and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 14
Breakfast (371 calories)
A.M. Snack (301 calories)
Lunch (411 calories)
P.M. Snack (95 calories)
Dinner (629 calories)
Daily Totals: 1,807 calories, 92g fat, 89g protein, 175g carbohydrate, 36g fiber, 1,873mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the P.M. snack.
Week 3
Chickpea, Beet & Feta Salad.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Day 15
Breakfast (584 calories)
A.M. Snack (95 calories)
Lunch (515 calories)
P.M. Snack (101 calories)
Dinner (514 calories)
Daily Totals: 1,809 calories, 106g fat, 80g protein, 160g carbohydrate, 38g fiber, 1,595mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit almonds at lunch.
Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.
Day 16
Breakfast (584 calories)
A.M. Snack (101 calories)
Lunch (406 calories)
P.M. Snack (131 calories)
Dinner (578 calories)
Daily Totals: 1,799 calories, 90g fat, 82g protein, 188g carbohydrate, 37g fiber, 1,375mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 17
Breakfast (465 calories)
A.M. Snack (301 calories)
Lunch (406 calories)
P.M. Snack (131 calories)
Dinner (487 calories)
Daily Totals: 1,790 calories, 62g fat, 99g protein, 218g carbohydrate, 30g fiber, 1,548mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 18
Breakfast (584 calories)
A.M. Snack (101 calories)
Lunch (406 calories)
P.M. Snack (105 calories)
Dinner (583 calories)
Daily Totals: 1,790 calories, 83g fat, 86g protein, 196g carbohydrate, 36g fiber, 1,071mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 19
Breakfast (584 calories)
A.M. Snack (101 calories)
Lunch (406 calories)
P.M. Snack (131 calories)
Dinner (576 calories)
Daily Totals: 1,798 calories, 77g fat, 117g protein, 180g carbohydrate, 34g fiber, 1,468mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 20
Breakfast (465 calories)
A.M. Snack (101 calories)
Lunch (576 calories)
P.M. Snack (131 calories)
Dinner (541 calories)
Daily Totals: 1,807 calories, 59g fat, 110g protein, 222g carbohydrate, 36g fiber, 2,294mg sodium.
Make it 1,500 calories: Omit cherries at breakfast and omit A.M. and P.M. snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 21
Breakfast (584 calories)
A.M. Snack (31 calories)
Lunch (576 calories)
P.M. Snack (215 calories)
Dinner (392 calories)
Daily Totals: 1,798 calories, 81g fat, 120g protein, 165g carbohydrate, 31g fiber, 1,350mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to the A.M. snack.
Week 4
Anti-Inflammatory Strawberry Chia Pudding.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Day 22
Breakfast (388 calories)
A.M. Snack (131 calories)
Lunch (476 calories)
P.M. Snack (260 calories)
Dinner (522 calories)
Daily Totals: 1,777 calories, 92g fat, 95g protein, 152g carbohydrate, 30g fiber, 1,891mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 23
Breakfast (424 calories)
A.M. Snack (138 calories)
Lunch (469 calories)
P.M. Snack (260 calories)
Dinner (491 calories)
Daily Totals: 1,782 calories, 102g fat, 87g protein, 144g carbohydrate, 37g fiber, 1,351mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Breakfast (424 calories)
A.M. Snack (101 calories)
Lunch (469 calories)
P.M. Snack (260 calories)
Dinner (547 calories)
Daily Totals: 1,801 calories, 95g fat, 108g protein, 146g carbohydrate, 35g fiber, 1,725mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.
Day 25
Breakfast (424 calories)
A.M. Snack (138 calories)
Lunch (469 calories)
P.M. Snack (260 calories)
Dinner (494 calories)
Daily Totals: 1,785 calories, 88g fat, 90g protein, 174g carbohydrate, 43g fiber, 1,518mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. chopped walnuts to A.M. snack.
Day 26
Breakfast (424 calories)
A.M. Snack (62 calories)
Lunch (469 calories)
P.M. Snack (260 calories)
Dinner (607 calories)
Daily Totals: 1,822 calories, 91g fat, 87g protein, 187g carbohydrate, 44g fiber, 1,426mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 27
Breakfast (584 calories)
A.M. Snack (101 calories)
Lunch (540 calories)
P.M. Snack (95 calories)
Dinner (479 calories)
Daily Totals: 1,799 calories, 92g fat, 93g protein, 168g carbohydrate, 33g fiber, 1,630mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.
Day 28
Breakfast (584 calories)
A.M. Snack (35 calories)
Lunch (540 calories)
P.M. Snack (101 calories)
Dinner (535 calories)
Daily Totals: 1,795 calories, 82g fat, 86g protein, 195g carbohydrate, 42g fiber, 1,479mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and omit PM. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack.
Week 5
Day 29
Breakfast (364 calories)
A.M. Snack (215 calories)
Lunch (540 calories)
P.M. Snack (131 calories)
Dinner (544 calories)
Daily Totals: 1,794 calories, 87g fat, 106g protein, 162g carbohydrate, 38g fiber, 2,050mg sodium.
Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 30
Breakfast (364 calories)
A.M. Snack (301 calories)
Lunch (420 calories)
P.M. Snack (101 calories)
Dinner (598 calories)
Daily Totals: 1,783 calories, 87g fat, 93g protein, 178g carbohydrate, 37g fiber, 1,655mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Frequently Asked Questions
-
Is it OK to mix and match meals if there is one I do not like?
You can mix and match meals if there’s one you don’t like, or browse some of our other No-Added-Sugar and Mediterranean Diet recipes for additional inspiration. A simple swap should work for most people, though you may want to adjust a snack or two if you’re closely monitoring nutrients like calories, protein, fiber or sodium.
-
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. The breakfasts range from 352 to 584 calories, while lunches span 406 to 576 calories. If you’re closely monitoring calories, you may want to adjust a snack or two.
-
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.
-
What is the Mediterranean diet?
The Mediterranean diet and its health benefits were first studied by researchers in the 1960s. They studied the eating habits and health status of people living in the Mediterranean region and discovered several positive health outcomes, including a lower risk of developing heart disease. Though still called the Mediterranean diet, the definition has broadened to include more cultures and cuisines. Essentially, the Mediterranean diet prioritizes a high intake of plants, such as legumes, fruits, whole grains and vegetables, as well as fish and lean proteins and healthy fats.
Health Benefits of This Mediterranean Diet Meal Plan
- Follows the Mediterranean Diet: We follow the principles of the Mediterranean diet, which is consistently praised as one of the healthiest ways of eating. The Mediterranean diet includes a wide variety of proteins, including fish, lean proteins, legumes, nuts, seeds and dairy. It also prioritizes a high intake of fruits, vegetables and healthy fats. As a bonus, it’s a flexible way of eating, so you won’t find any strict or rigid guidelines here. Following the Mediterranean diet is linked to many positive health outcomes, such as a reduced risk of heart disease, inflammation, obesity and type 2 diabetes as well as better brain health and improved cognitive function.
- No-Added-Sugar: You won’t find added sugars in this plan. Added sugars include sugar, corn syrup, honey, agave and more. They’re added to foods during processing to add sweetness but they have little to no nutritional value. While added sugar in moderation typically doesn’t have negative health impacts, many of us are eating more added sugar than we realize. In fact, the average adult in the U.S. consumes 17 teaspoons of added sugar per day, which is well above the American Heart Association’s recommended daily max of 6 teaspoons (25 grams) for women and 9 teaspoons (45 grams) for men.,
- Fiber-Rich: Each day provides at least 30 grams of fiber. Fiber is a type of indigestible carbohydrate with many health benefits. Research shows that a high intake of dietary fiber can reduce the risk of type 2 diabetes, some cancers, heart disease and obesity. It can also support gut health and digestion. Yet, just 7% of adults are reaching the recommended Daily Value of 28 grams of fiber per day. High-fiber foods include beans, lentils, whole grains, many nuts and seeds as well as most fruits and vegetables.
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
Top 7 Sources of Added Sugar In Our Diets
Why the Mediterranean Diet Is So Healthy
