| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ AM Snack | Lunch/ PM Snack | Dinner |
| Avocado toast/ Oatmeal cakes | Chickpea salad/ Orange | Salmon & salad |
| Overnight oats/ Oatmeal cakes | Chicken soup/ Yogurt parfait | Sheet-pan fajitas |
| Overnight oats/ Oatmeal cakes | Chicken soup/ Cottage cheese bowl | One-pot lentils & rice |
| Overnight oats/ Oatmeal cakes | Chicken soup/ Yogurt parfait | Fish tacos & coleslaw |
| Overnight oats/ Oatmeal cakes | Chicken soup/ Cottage cheese bowl | Chicken & vegetables |
| Smoothie/ Mini stuffed peppers | Salad/ Yogurt parfait | Tofu scramble & rice |
| Smoothie/ Oatmeal cakes | Salad/ Kefir | Shrimp kebabs |
Day 1
Photographer: Brittney Cottrell, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
Breakfast (409 calories)
A.M. Snack (200 calories)
Lunch (314 calories)
P.M. Snack (62 calories)
Dinner (527 calories)
Daily Totals: 1,512 calories, 89g fat, 89g protein, 102g carbohydrate, 33g fiber, 1,816mg sodium.
Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Day 2
Breakfast (354 calories)
A.M. Snack (200 calories)
Lunch (324 calories)
P.M. Snack (301 calories)
Dinner (343 calories)
Daily Totals: 1,521 calories, 44g fat, 106g protein, 185g carbohydrate, 38g fiber, 1,799mg sodium.
Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, 3 Tbsp. guacamole to dinner and 1 medium apple with 2 Tbsp. almond butter as an evening snack.
Day 3
Breakfast (354 calories)
A.M. Snack (200 calories)
Lunch (324 calories)
P.M. Snack (215 calories)
Dinner (403 calories)
Daily Totals: 1,496 calories, 45g fat, 82g protein, 198g carbohydrate, 40g fiber, 1,776mg sodium.
Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Day 4
Breakfast (354 calories)
A.M. Snack (200 calories)
Lunch (324 calories)
P.M. Snack (201 calories)
Dinner (433 calories)
Daily Totals: 1,512 calories, 50g fat, 93g protein, 181g carbohydrate, 34g fiber, 1,816mg sodium.
Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup sliced almonds to P.M. snack and 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 5
Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist; Joshua Hoggle
Breakfast (354 calories)
A.M. Snack (200 calories)
Lunch (324 calories)
P.M. Snack (215 calories)
Dinner (419 calories)
Daily Totals: 1,512 calories, 49g fat, 96g protein, 175g carbohydrate, 35g fiber, 2,098mg sodium.
Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.
Day 6
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Priscilla Montiel
Breakfast (352 calories)
A.M. Snack (122 calories)
Lunch (410 calories)
P.M. Snack (201 calories)
Dinner (398 calories)
Daily Totals: 1,483 calories, 66g fat, 84g protein, 154g carbohydrate, 42g fiber, 1,674mg sodium.
Make it 1,800 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast and 2 Tbsp. sliced almonds to the P.M. snack.
Make it 2,000 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast, 2 Tbsp. sliced almonds to the P.M. snack and 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 7
Breakfast (352 calories)
A.M. Snack (200 calories)
Lunch (410 calories)
P.M. Snack (115 calories)
- 1 cup low-fat plain kefir
Dinner (442 calories)
Daily Totals: 1,508 calories, 73g fat, 83g protein, 143g carbohydrate, 36g fiber, 1,756mg sodium.
Make it 1,800 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast and 1 medium orange to the P.M. snack.
Make it 2,000 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast, 1 medium orange to the P.M. snack and add ¼ cup dry-roasted unsalted 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?If there’s a meal you don’t like, feel free to repeat a different meal in this list or browse more of our healthy Mediterranean diet recipes for additional inspiration. Because we chose recipes with total daily calories, protein and fiber in mind, it may be helpful to choose a meal with a similar nutrition profile or plan to adjust a snack or two, if needed.
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Can I eat the same breakfast or lunch every day?If it’s easier for your routine to eat the same breakfast and lunch every day, go for it! Each breakfast option spans 352 to 409 calories while lunches range from 314 to 410 calories. These ranges are fairly similar, so a simple swap should work for most people. If you’re closely monitoring calories or other nutrients, you may want to make small adjustments to snacks.
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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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What is visceral fat?Visceral fat refers to fat around the abdominal region. It can surround internal organs and increase the risk of metabolic diseases, such as type 2 diabetes and heart disease. It is also linked to an increase in inflammation.
Can the Mediterranean Diet Help With Weight Loss?
The Mediterranean diet is a popular way of eating that emphasizes protein, legumes, whole grains, fruits, vegetables and healthy fats. It limits refined grains, ultra-processed foods and added sugars. This eating style is often praised for its flexibility, health benefits and nutritional quality—but does it help with weight loss? Research points to the Mediterranean diet as an effective strategy for both weight loss and a reduced risk for gaining weight over time. While you can’t necessarily target specific areas for weight loss, reducing total body fat can often lead to a reduction in visceral fat. Because of its focus on whole grains, beans, lentils and ample produce, the Mediterranean diet tends to be high in fiber. Fiber is an important nutrient with many health benefits and research shows that it can have benefits for weight loss as well. Perhaps most importantly, the Mediterranean diet does not restrict any particular food groups, which means it’s likely more sustainable long-term.
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.
