This 30-day plan is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories.Each day provides at least 65 grams of protein and 33 grams of fiber, though most days come in quite a bit higher than that. This Mediterranean diet meal plan incorporates healthy fats, whole grains, fruits, vegetables and a wide variety of protein sources, such as beans, lentils, poultry, fish and more.
Fiber is an important nutrient with many health benefits, and yet just 7% of Americans are reaching their daily fiber goal. In this 30-day high-fiber Mediterranean diet meal plan, we map out an entire month of fiber-packed meals and snacks to help you get your fill. To follow the principles of the nutritious and popular Mediterranean diet, we include an array of fruits, vegetables, whole grains and healthy fats. You’ll also find a variety of protein sources, such as fiber-packed legumes, dairy, fish and shellfish, poultry, nuts and seeds. With three different calorie levels to choose from and meal-prep tips at the beginning of each week, this high-fiber routine can work for most people.
Week 1
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Day 1
Breakfast (430 calories)
A.M. Snack (192 calories)
Lunch (403 calories)
P.M. Snack (246 calories)
Dinner (514 calories)
Daily Totals: 1,785 calories, 91g fat, 86g protein, 168g carbohydrate, 42g fiber, 1,938mg sodium.
Make it 1,500 calories: Omit the orange at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add ½ cup cooked quinoa to dinner.
Day 2
Breakfast (407 calories)
A.M. Snack (131 calories)
Lunch (506 calories)
P.M. Snack (205 calories)
Dinner (541 calories)
Daily Totals: 1,789 calories, 77g fat, 82g protein, 208g carbohydrate, 37g fiber, 1,674mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 3
Breakfast (407 calories)
A.M. Snack (170 calories)
Lunch (506 calories)
P.M. Snack (205 calories)
Dinner (507 calories)
Daily Totals: 1,794 calories, 76g fat, 80g protein, 213g carbohydrate, 39g fiber, 1,730mg 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 cup low-fat plain kefir to breakfast and 1 medium apple as an evening snack.
Day 4
Breakfast (407 calories)
A.M. Snack (95 calories)
Lunch (506 calories)
P.M. Snack (205 calories)
Dinner (607 calories)
Daily Totals: 1,819 calories, 75g fat, 79g protein, 230g carbohydrate, 43g fiber, 1,655mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 5
Breakfast (407 calories)
A.M. Snack (215 calories)
Lunch (506 calories)
P.M. Snack (205 calories)
Dinner (394 calories)
Evening Snack (95 calories)
Meal-Prep Tip: Make Mango, Passion Fruit & Coconut Chia Pudding to have for breakfast on Days 6 through 8.
Daily Totals: 1,821 calories, 85g fat, 96g protein, 185g carbohydrate, 37g fiber, 1,764mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 6
Breakfast (363 calories)
A.M. Snack (215 calories)
Lunch (388 calories)
P.M. Snack (205 calories)
Dinner (586 calories)
Evening Snack (62 calories)
Daily Totals: 1,819 calories, 93g fat, 80g protein, 179g carbohydrate, 59g fiber, 1,372mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit the apple at lunch.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 7
Breakfast (363 calories)
A.M. Snack (301 calories)
Lunch (388 calories)
P.M. Snack (122 calories)
Dinner (624 calories)
Daily Totals: 1,798 calories, 83g fat, 97g protein, 175g carbohydrate, 47g fiber, 2,072mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 2
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Day 8
Breakfast (363 calories)
A.M. Snack (122 calories)
Lunch (516 calories)
P.M. Snack (205 calories)
Dinner (574 calories)
Daily Totals: 1,781 calories, 95g fat, 66g protein, 175g carbohydrate, 54g fiber, 2,069mg 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 Apple with Cinnamon Almond Butter as an evening snack.
Day 9
Breakfast (584 calories)
A.M. Snack (95 calories)
Lunch (514 calories)
P.M. Snack (205 calories)
Dinner (403 calories)
Daily Totals: 1,802 calories, 78g fat, 90g protein, 200g carbohydrate, 33g fiber, 1,275mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 10
Breakfast (411 calories)
A.M. Snack (170 calories)
Lunch (514 calories)
P.M. Snack (205 calories)
Dinner (496 calories)
Daily Totals: 1,793 calories, 86g fat, 82g protein, 187g carbohydrate, 39g fiber, 1,381mg 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 ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 11
Breakfast (584 calories)
A.M. Snack (62 calories)
Lunch (514 calories)
P.M. Snack (122 calories)
Dinner (513 calories)
Daily Totals: 1,795 calories, 85g fat, 82g protein, 190g carbohydrate, 34g fiber, 1,192mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Banana–Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 12
Breakfast (584 calories)
A.M. Snack (62 calories)
Lunch (514 calories)
P.M. Snack (35 calories)
Dinner (622 calories)
Daily Totals: 1,817 calories, 93g fat, 97g protein, 166g carbohydrate, 35g fiber, 1,035mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Banana–Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 13
Breakfast (409 calories)
A.M. Snack (35 calories)
Lunch (516 calories)
P.M. Snack (205 calories)
Dinner (639 calories)
Daily Totals: 1,805 calories, 101g fat, 66g protein, 175g carbohydrate, 37g fiber, 2,146mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Banana–Peanut Butter Yogurt Parfait and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 14
Breakfast (584 calories)
A.M. Snack (192 calories)
Lunch (403 calories)
P.M. Snack (205 calories)
Dinner (433 calories)
Daily Totals: 1,818 calories, 104g fat, 68g protein, 177g carbohydrate, 38g fiber, 1,158mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Banana–Peanut Butter Yogurt Parfait.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Week 3
Photographer: Jake Sternquist, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Day 15
Breakfast (430 calories)
A.M. Snack (301 calories)
Lunch (516 calories)
P.M. Snack (32 calories)
Dinner (526 calories)
Daily Totals: 1,804 calories, 80g fat, 84g protein, 201g carbohydrate, 35g fiber, 1,943mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.
Day 16
Breakfast (450 calories)
A.M. Snack (215 calories)
Lunch (469 calories)
P.M. Snack (122 calories)
Dinner (448 calories)
Evening Snack (95 calories)
Daily Totals: 1,799 calories, 76g fat, 97g protein, 185g carbohydrate, 33g fiber, 1,708mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 17
Breakfast (450 calories)
A.M. Snack (215 calories)
Lunch (469 calories)
P.M. Snack (122 calories)
Dinner (535 calories)
Daily Totals: 1,791 calories, 74g fat, 96g protein, 196g carbohydrate, 44g fiber, 2,082mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 18
Breakfast (450 calories)
A.M. Snack (215 calories)
Lunch (469 calories)
P.M. Snack (122 calories)
Dinner (535 calories)
Daily Totals: 1,789 calories, 90g fat, 105g protein, 151g carbohydrates, 36g fiber, 1,990mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 19
Breakfast (478 calories)
A.M. Snack (215 calories)
Lunch (469 calories)
P.M. Snack (170 calories)
Dinner (453 calories)
Daily Totals: 1,781 calories, 80g fat, 92g protein, 185g carbohydrate, 55g fiber, 1,820mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 20
Breakfast (478 calories)
A.M. Snack (215 calories)
Lunch (414 calories)
P.M. Snack (215 calories)
Dinner (478 calories)
Daily Totals: 1,799 calories, 86g fat, 80g protein, 194g carbohydrate, 58g fiber, 1,170mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 21
Breakfast (478 calories)
A.M. Snack (215 calories)
Lunch (414 calories)
P.M. Snack (215 calories)
Dinner (496 calories)
Daily Totals: 1,817 calories, 95g fat, 65g protein, 192g carbohydrate, 61g fiber, 1,665mg sodium.
Make it 1,500 calories: Omit Anti-Inflammatory Raspberry & Spinach Smoothie at breakfast.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Week 4
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Day 22
Breakfast (430 calories)
A.M. Snack (301 calories)
Lunch (516 calories)
P.M. Snack (42 calories)
Dinner (497 calories)
Daily Totals: 1,785 calories, 75g fat, 89g protein, 199g carbohydrate, 34g fiber, 2,172mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 23
Breakfast (354 calories)
A.M. Snack (170 calories)
Lunch (411 calories)
P.M. Snack (261 calories)
Dinner (500 calories)
Evening Snack (95 calories)
Daily Totals: 1,791 calories, 73g fat, 108g protein, 189g carbohydrate, 41g fiber, 1,846mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 24
Breakfast (354 calories)
A.M. Snack (192 calories)
Lunch (411 calories)
P.M. Snack (261 calories)
Dinner (514 calories)
Evening Snack (62 calories)
Daily Totals: 1,794 calories, 76g fat, 93g protein, 194g carbohydrate, 38g fiber, 1,755mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 25
Breakfast (354 calories)
A.M. Snack (192 calories)
Lunch (411 calories)
P.M. Snack (261 calories)
Dinner (529 calories)
Evening Snack (62 calories)
Daily Totals: 1,806 calories, 75g fat, 114g protein, 177g carbohydrate, 38g fiber, 1,795mg sodium.
Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 26
Breakfast (354 calories)
A.M. Snack (301 calories)
Lunch (411 calories)
P.M. Snack (261 calories)
Dinner (466 calories)
Meal-Prep Tip: Make Chipotle-Lime Cauliflower Taco Bowls to have for lunch on Days 27 through 30.
Daily Totals: 1,793 calories, 70g fat, 92g protein, 210g carbohydrate, 41g fiber, 2,032mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 27
Breakfast (409 calories)
A.M. Snack (215 calories)
Lunch (345 calories)
P.M. Snack (261 calories)
Dinner (528 calories)
Evening Snack (40 calories)
¾ cup sliced strawberries
Daily Totals: 1,798 calories, 85g fat, 93g protein, 185g carbohydrate, 44g fiber, 1,992mg sodium.
Make it 1,500 calories: Omit P.M. snack and omit evening snack.
Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.
Day 28
Breakfast (427 calories)
A.M. Snack (140 calories)
¾ cup low-fat plain strained Greek-style yogurt¼ cup raspberries
Lunch (345 calories)
P.M. Snack (261 calories)
Dinner (638 calories)
Daily Totals: 1,811 calories, 85g fat, 74g protein, 208g carbohydrate, 38g fiber, 1,613mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast and add 1 Tbsp. chopped walnuts to A.M. snack.
Week 5
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Day 29
Breakfast (409 calories)
A.M. Snack (301 calories)
Lunch (345 calories)
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (432 calories)
Evening Snack (95 calories)
Daily Totals: 1,788 calories, 88g fat, 87g protein, 180g carbohydrate, 38g fiber, 2,033mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 30
Breakfast (427 calories)
A.M. Snack (192 calories)
Lunch (345 calories)
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (588 calories)
Evening Snack (62 calories)
Daily Totals: 1,819 calories, 91g fat, 77g protein, 195g carbohydrate, 39g fiber, 1,487mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1½ cups sliced strawberries.
Make it 2,000 calories: Add 2 large hard-boiled eggs to breakfast and add ½ cup blueberries to P.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Yes, it’s OK to mix and match meals if there is one you don’t like. You could repeat a meal in this plan or browse some of our other Mediterranean diet and high-fiber recipes for additional inspiration. We aimed for 1,800 calories and at least 60 grams of protein and 30 grams of fiber per day. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two.
Can I eat the same breakfast or lunch every day?
Definitely! We included a wide variety of breakfast and lunch options in this plan. But, if it’s easier for your routine to choose the same meal each day, that works! Most breakfast and lunch options are approximately 350 to 500 calories, so a simple swap should work for most people.
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 fiber?
Fiber is a type of indigestible carbohydrate found in plants, such as fruits, vegetables, whole grains, nuts, legumes and seeds.
Health Benefits of a High-Fiber, Mediterranean Diet
The Mediterranean diet is consistently praised for its health benefits and flexibility. It emphasizes a high intake of healthy fats, whole grains, lean proteins, legumes, fish, fruits and vegetables and limits refined grains and excess added sugars. Because this healthy eating routine doesn’t eliminate whole food groups, it’s less likely to result in nutrient deficiencies compared to more restrictive eating patterns. With its focus on nutrient-rich foods and cooking more meals at home, it’s unsurprising that the Mediterranean diet is linked to so many positive health outcomes. Research shows that following the Mediterranean diet results in a lower incidence of type 2 diabetes and metabolic disorders, improved heart health, weight loss, increased longevity and better brain health. Because the Mediterranean diet incorporates fiber-rich foods, like legumes, whole grains and produce, it tends to be fairly high in fiber. High-fiber diets are linked to a reduced risk of obesity, better gut health, a lower risk of type 2 diabetes and improved heart health. This fiber-rich plan provides at least 33 grams of fiber per day, though most days come in quite a bit higher than that.
Dig Deeper
Mediterranean Diet for Beginners: Everything You Need to Get Started
What Happens to Your Body When You Don’t Eat Enough Fiber