| Meal Plan at a Glance | ||
|---|---|---|
| BREAKFAST/ A.M. SNACK | LUNCH/ P.M. SNACK | DINNER |
| Egg scramble & blueberries/ Apple & nut butter | Avocado toast/ Yogurt & raspberries | Pesto salmon |
| Overnight oats/ Cottage cheese & peach | Lentil salad/ Hummus and bell pepper | Chicken lettuce wraps & slaw |
| Overnight oats/ Cottage cheese & peach | Lentil salad/ Pistachios | Turkey zucchini boats & salad |
| Yogurt, raspberries & oats/ Hummus & carrots | Lentil salad/ Apple | Veggie bowls & chicken |
| Yogurt, raspberries & oats/ Almonds | Lentil salad/ Apple & nut butter | Shrimp tacos |
| Egg scramble & blueberries/ Cottage cheese & peach | Chicken sandwich/ Almonds & orange | Quinoa salad & white beans |
| Yogurt, raspberries & oats/ Apple & nut butter | Chicken sandwich/ Peach | Chicken & rice soup & cabbage salad |
Day 1
Breakfast (313 calories)
Morning Snack (221 calories)
- 1 large apple
- 1 Tbsp. natural peanut butter
Lunch (384 calories)
Afternoon Snack (132 calories)
- ⅔ cup low-fat plain yogurt, such as Greek-style
- ⅓ cup raspberries
Dinner (446 calories)
Daily Totals: 1,495 calories, 78g fat, 84g protein, 130g carbohydrate, 32g fiber, 1,460mg sodium
To make It 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cucumber, Tomato & Avocado Salad to dinner.
Day 2
Breakfast (390 calories)
Morning Snack (140 calories)
- ½ cup 1% fat low-sodium cottage cheese
- 1 medium peach
Lunch (390 calories)
Afternoon Snack (141 calories)
- ¼ cup hummus
- 1 medium bell pepper, sliced
Dinner (435 calories)
Daily Totals: 1,496 calories, 77g fat, 81g protein, 134g carbohydrate, 35g fiber, 1,863mg sodium
To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium apple to P.M. snack.
Day 3
Breakfast (390 calories)
Morning Snack (140 calories)
- ½ cup 1% fat low-sodium cottage cheese
- 1 medium peach
Lunch (390 calories)
Afternoon Snack (172 calories)
- ½ cup unsalted dry-roasted pistachios, measured in shell
Dinner (392 calories)
Daily Totals: 1,484 calories, 82g fat, 83g protein, 120g carbohydrate, 32g fiber, 1,977mg sodium
To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium banana to P.M. snack.
Day 4
Breakfast (339 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 1 serving Cinnamon-Toasted Oats
Morning Snack (154 calories)
- ¼ cup hummus
- 2 medium carrots, cut into strips
Lunch (390 calories)
Afternoon Snack (95 calories)
Dinner (514 calories)
Daily Totals: 1,491 calories, 56g fat, 106g protein, 155g carbohydrate, 38g fiber, 1,405mg sodium
To make It 2,000 Calories: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds for evening snack.
Day 5
Breakfast (339 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 1 serving Cinnamon-Toasted Oats
Morning Snack (172 calories)
- ½ cup unsalted dry-roasted pistachios, measured in shell
Lunch (390 calories)
Afternoon Snack (200 calories)
- 1 medium apple
- 1 Tbsp. natural peanut butter
Dinner (415 calories)
Daily Totals: 1,516 calories, 68g fat, 82g protein, 157g carbohydrate, 36g fiber, 1,075mg sodium
To make It 2,000 Calories: Add 3 Tbsp. sliced almonds to breakfast, add 1 plum to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 6
Breakfast (313 calories)
Morning Snack (140 calories)
- ½ cup 1% fat low-sodium cottage cheese
- 1 medium peach
Lunch (377 calories)
Afternoon Snack (227 calories)
- 25 unsalted dry-roasted almonds
- 1 clementine
Dinner (459 calories)
Daily Totals: 1,516 calories, 68g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,167mg sodium
To make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/2 cup unsalted dry-roasted pistachios in shell to A.M. snack and substitute 1 medium apple for the plum at lunch.
Day 7
Breakfast (339 calories)
- 1 cup low-fat plain strained yogurt, such as Greek-style
- ½ cup raspberries
- 1 serving Cinnamon-Toasted Oats
Morning Snack (252 calories)
- 1 medium apple
- 1½ Tbsp. natural peanut butter
Lunch (377 calories)
Afternoon Snack (59 calories)
Dinner (449 calories)
Daily Totals: 1,476 calories, 54g fat, 97g protein, 156g carbohydrate, 31g fiber, 1,544mg sodium
To make It 2,000 Calories: Add 1 serving Apple & Peanut Butter Toast to breakfast, increase to 2 Tbsp. natural peanut butter at A.M. snack and add 25 unsalted dry-roasted almonds to P.M. snack.
Frequently Asked Questions
-
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 Quick & Easy Mediterranean recipes.
-
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 313 to 390 calories, while the lunches span 377 to 390 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.
-
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.
-
Is there a way to reverse insulin resistance?Yes. There are ways to help make your cells more responsive to insulin, such as weight loss, exercise and by eating a balanced diet that is higher in fiber and protein and less added sugar.
Health Benefits of the Mediterranean Diet
People who follow the Mediterranean diet are less likely to develop insulin resistance and its associated conditions, like type 2 diabetes and heart disease. Because the Mediterranean diet is so broad, there is not one single nutrient or food that we can point to as the reason for its associated health benefits. Rather, it’s likely that the diet’s high fiber content—from its inclusion of fruits, vegetables, whole grains, nuts and legumes—plays a role. Plus, the diet incorporates foods linked to reducing inflammation, like nutrient-rich fruits and vegetables, fish, unsaturated-fat-rich plant oils, herbs, spices, nuts and seeds. Though it doesn’t completely restrict anything, the Mediterranean diet doesn’t include a lot of added sugars or processed and refined grains, which are linked to increased blood sugar levels. And, the diet focuses on healthy habits around food, such as cooking more meals at home, sharing meals with others and finding overall enjoyment in our food again.
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.
