| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Avocado toast/ Peach | Green Goddess sandwich/ Pistachios | Salmon & salad |
| Overnight oats/ Energy balls | Chicken salad/ Pear & pistachios | Chicken & potatoes |
| Overnight oats/ Energy balls | Chicken salad/ Almonds | Cauliflower steaks & butter beans |
| Overnight oats/ Blackberries | Chicken salad/ Energy balls | Chicken & vegetables |
| Smoothie/ Yogurt & raspberries | Chicken salad/ Edamame | Fajitas |
| Smoothie/ Energy balls | Tuna salad/ Pistachios | Kofta & salad |
| Avocado toast/ Pear | Tuna salad/ Edamame | Fish & roasted zucchini |
Day 1
Breakfast (332 calories)
Morning Snack (59 calories)
Lunch (417 calories)
Afternoon Snack (172 calories)
- ½ cup unsalted dry-roasted pistachios (measured in shell)
Dinner (535 calories)
Daily Totals: 1,514 calories, 82g fat, 14g saturated fat, 75g protein, 138g carbohydrate, 32g fiber, 1,470mg sodium
Make it 2,000 calories: Increase to 2 servings Avocado-Egg Toast at breakfast and add 1/4 cup unsalted dry-roasted almonds to A.M. snack.
Day 2
Breakfast (384 calories)
Morning Snack (92 calories)
Lunch (339 calories)
Afternoon Snack (246 calories)
- 1 large pear
- ⅓ cup unsalted dry-roasted pistachios (measured in shell)
Dinner (433 calories)
Daily Totals: 1,493 calories, 54g fat, 9g saturated fat, 87g protein, 181g carbohydrate, 36g fiber, 1,492mg sodium
Make it 2,000 calories: Increase to 1/4 cup chopped walnuts at breakfast, increase to 3 servings energy balls at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch, and add 1 medium peach as evening snack.
Day 3
Breakfast (384 calories)
Morning Snack (212 calories)
Lunch (339 calories)
Afternoon Snack (154 calories)
- 20 unsalted dry-roasted almonds
Dinner (427 calories)
Daily Totals: 1,515 calories, 70g fat, 8g saturated fat, 72g protein, 166g carbohydrate, 34g fiber, 1,472mg sodium
Make it 2,000 calories: Increase to 1/4 cup chopped walnuts at breakfast, add 2 Tbsp. natural peanut butter to lunch and add 1 serving Spinach-Strawberry Salad with Feta & Walnuts to dinner.
Day 4
Breakfast (384 calories)
Morning Snack (46 calories)
Lunch (339 calories)
Afternoon Snack (212 calories)
Dinner (535 calories)
Daily Totals: 1,516 calories, 54g fat, 9g saturated fat, 95g protein, 175g carbohydrate, 32g fiber, 1,404mg sodium
Make it 2,000 calories: Increase to 3 Tbsp. chopped walnuts at breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 2 Tbsp. natural peanut butter to lunch.
Day 5
Breakfast (333 calories)
Morning Snack (182 calories)
- 1 cup low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (339 calories)
Afternoon Snack (200 calories)
Dinner (441 calories)
Daily Totals: 1,495 calories, 53g fat, 9g saturated fat, 88g protein, 179g carbohydrate, 43g fiber, 1,476mg sodium
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch (with apple) and 1 medium peach to P.M. snack.
Day 6
Breakfast (333 calories)
Morning Snack (212 calories)
Lunch (357 calories)
Afternoon Snack (172 calories)
- ½ cup unsalted dry-roasted pistachios (measured in shells)
Dinner (450 calories)
Daily Totals: 1,523 calories, 78g fat, 17g saturated fat, 69g protein, 150g carbohydrate, 31g fiber, 1,411mg sodium
Make it 2,000 calories: Add 1 serving Peanut Butter-Banana Cinnamon Toast to breakfast, 1 medium apple to A.M. snack and 1 medium banana to P.M. snack.
Day 7
Breakfast (332 calories)
Morning Snack (131 calories)
Lunch (357 calories)
Afternoon Snack (200 calories)
Dinner (450 calories)
Daily Totals: 1,478 calories, 76g fat, 13g saturated fat, 83g protein, 118g carbohydrate, 32g fiber, 1,449mg sodium
Make it 2,000 calories: Increase to 2 servings Avocado-Egg Toast at breakfast, add 1/4 cup unsalted dry-roasted almonds at A.M. snack, and add 1 medium peach to P.M. snack.
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 Healthy Mediterranean 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 332 to 384 calories while the lunches span 339 to 417 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 the Mediterranean Diet
The Mediterranean diet is consistently touted for its health benefits. This healthy way of eating is linked to improved heart health, sharper brains, reduced risk of developing diabetes, decreased inflammation and weight loss. In recent years, the Mediterranean diet has come under criticism for being too focused on the cuisines of countries like Italy, France, Spain and Greece, while leaving out other countries in this large region. In fact, the Mediterranean region spans three continents and includes 21 countries. Our New Mediterranean Diet aims to take a more comprehensive approach to following the nutrition, food and cultural attributes of this region. This shift in viewpoint is more inclusive, diversifies the flavor profile and is a more accurate viewpoint of the Mediterranean region.
To follow the Mediterranean diet (and reap the health benefits), aim to include plenty of fruits and vegetables, herbs and spices, and whole grains, as well as a wide variety of proteins, such as nuts, seeds, beans and lentils, and animal proteins. One principle of the Mediterranean diet includes cooking more meals at home, which helps reduce sodium intake by limiting processed foods. The Mediterranean diet is more lifestyle-focused than a traditional diet, so aiming to find enjoyment in meal preparation and flavors, sharing meals with others, increasing mindfulness and incorporating regular exercise are all components of this healthy lifestyle.
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.
