Meal Plan at a Glance
BREAKFAST/ A.M. SNACK
LUNCH/ P.M. SNACK
DINNER
Scrambled eggs/ Apple & nut butter
Chickpea Tuna Salad/ Cucumber snack jar
Chicken caprese/ Kefir & blackberries
Overnight oats/ Pistachios
Lentil salad/ Cucumber snack jar
Lemon salmon & chickpea salad
Overnight oats/ Pistachios
Lentil salad/ Cucumber snack jar
Kale salad & avocado toast
Overnight oats/ Pistachios
Lentil salad/ Cucumber snack jar
Harira & cucumber tomato salad/ Kefir & orange
Scrambled eggs/ Apple & nut butter
Lentil salad/ Cucumber snack jar
Harira & cucumber tomato salad/ Cottage cheese & peach
Scrambled eggs/ Cottage cheese
Spinach salad/ Apple
Shrimp bowls/ kefir & strawberries
Scrambled eggs/ Apple & nut butter
Spinach salad/ Cucumber snack jar
Chicken fajita salad/ Kefir & blackberries
Day 1
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (399 calories, 42g carbohydrate)
A.M. Snack (242 calories, 30g carbohydrate)
1 medium apple1½ Tbsp. almond butter
Lunch (357 calories, 23g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (426 calories, 21g carbohydrate)
Evening Snack (171 calories, 26g carbohydrate)
1 cup low-fat plain kefir1 cup blackberries
Daily Totals: 1,780 calories, 86g fat, 111g protein, 150g carbohydrate, 32g fiber, 2,072mg sodium
Make it 1,500 calories: Omit almond butter at A.M. snack and change evening snack to ½ cup blueberries.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 2
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Breakfast (411 calories, 37g carbohydrate)
A.M. Snack (272 calories, 35g carbohydrate)
Lunch (411 calories, 24g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (515 calories, 25g carbohydrate)
Daily Totals: 1,793 calories, 93g fat, 115, 131g carbohydrate, 28g fiber, 1,992mg sodium
Make it 1,500 calories: Reduce to 1 Tbsp. slivered almonds at breakfast, omit Pizza Pistachios at A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 3
Breakfast (411 calories, 37g carbohydrate)
A.M. Snack (239 calories, 25g carbohydrate)
Lunch (411 calories, 24g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (568 calories, 39g carbohydrate)
Daily Totals: 1,813 calories, 105g fat, 95g protein, 134g carbohydrate, 33g fiber, 2,214mg sodium
Make it 1,500 calories: Reduce to 1 Tbsp. slivered almonds at breakfast, omit Pizza Pistachios at A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
Photographer: Rachel Marek, Food stylist: Lauren McAnelly, Prop stylist: Gabriel Greco
Breakfast (411 calories, 10g carbohydrate)
A.M. Snack (177 calories, 25g carbohydrate)
Lunch (411 calories, 24g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (471 calories, 47g carbohydrate)
Evening Snack (168 calories, 26g carbohydrate)
1 cup low-fat plain kefir1 medium orange
Meal-Prep Tip: Reserve leftover Harira (Moroccan Tomato, Lentil & Beef Soup) to have for dinner tomorrow night.
Daily Totals: 1,822 calories, 85g fat, 117g protein, 153g carbohydrate, 31g fiber, 2,229mg sodium
Make it 1,500 calories: Change A.M. snack to 1 plum and omit evening snack.
Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt to breakfast and 1 small apple to A.M. snack.
Day 5
Breakfast (399 calories, 42g carbohydrate)
A.M. Snack (193 calories, 28g carbohydrate)
1 medium apple1 Tbsp. almond butter
Lunch (411 calories, 24g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (471 calories, 47g carbohydrate)
Evening Snack (140 calories, 17g carbohydrate)
½ cup unsalted low-fat cottage cheese1 medium peach
Daily Totals: 1,798 calories, 78g fat, 116g protein, 167g carbohydrate, 37g fiber, 2,143mg sodium
Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and increase to 2 Tbsp. almond butter at A.M. snack.
Day 6
Breakfast (399 calories, 42g carbohydrate)
A.M. Snack (140 calories, 17g carbohydrate)
½ cup unsalted low-fat cottage cheese1 medium peach
Lunch (410 calories, 31g carbohydrate)
P.M. Snack (242 calories, 30g carbohydrate)
1 medium apple1½ Tbsp. almond butter
Dinner (436 calories, 30g carbohydrate)
Evening Snack (163 calories, 25g carbohydrate)
1 cup low-fat plain kefir1 cup strawberries
Daily Totals: 1,790 calories, 82g fat, 105g protein, 174g carbohydrate, 32g fiber, 2,092mg sodium
Make it 1,500 calories: Omit almond butter at P.M. snack and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 7
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Julia Bayless
Breakfast (399 calories, 42g carbohydrate)
A.M. Snack (193 calories, 28g carbohydrate)
1 medium apple1 Tbsp. almond butter
Lunch (410 calories, 31g carbohydrate)
P.M. Snack (184 calories, 9g carbohydrate)
Dinner (535 calories, 25g carbohydrate)
Evening Snack (98 calories, 12g carbohydrate)
¾ cup low-fat plain kefir¼ cup blackberries
Daily Totals: 1,819 calories, 96g fat, 104g protein, 147g carbohydrate, 32g fiber, 2,116mg sodium
Make it 1,500 calories: Omit almond butter at A.M. snack, change P.M. snack to ¾ cup low-fat plain kefir and omit evening snack.
Make it 2,000 calories: Increase to 2 Tbsp. almond butter at A.M. snack and add 1 medium banana to P.M. snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not like?
Meal plans are meant to be enjoyed, so definitely mix and match meals or choose a substitution if there is one you don’t like. We set this plan at 1,800 calories and aimed to spread protein and fiber throughout the day. If you’re making a substitute, it might be helpful to choose a meal that contains a similar amount of protein and fiber to the meal you’re replacing to help mitigate blood sugar spikes. Check out 15+ High-Fiber, High-Protein Mediterranean Recipes for inspiration.
Can I eat the same breakfast or lunch every day?
Definitely. Each breakfast is about 400 calories, while each lunch is between roughly 350 to 400 calories. These ranges are fairly similar, so choosing one option to have for the whole week shouldn’t disrupt the total numbers significantly.
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.
Does exercise lower blood sugar levels?
Being physically active is important for everyone, especially if you have type 2 diabetes or are at risk. Exercise helps improve the body’s sensitivity to insulin, which reduces blood sugar levels. The American Diabetes Association recommends getting 150 minutes of moderate-intensity exercise per week, which amounts to five days a week for 30 minutes. Moderate-intensity exercise might include a brisk walk, dancing, tennis or jogging. If you’re looking for a plan to follow, check out our walking plans to help lower blood sugar levels. We have both 7-day and 30-day options.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is a nutritious way of eating that is linked to many health benefits, such as improved blood sugar levels, a healthier heart and even a sharper brain. One review looking at prevention of type 2 diabetes found that a greater adherence to the Mediterranean diet lowered the incidence of type 2 diabetes. The Mediterranean diet may have anti-inflammatory properties and improve gut health, which can also play a role in type 2 diabetes prevention. Another review looking at the Mediterranean diet and type 2 diabetes found that people following the Mediterranean diet experienced a significant reduction in hemoglobin A1C, a measure of blood glucose levels, as well as weight loss. If you’re looking to improve your blood sugar levels or prevent the onset of type 2 diabetes, eating the Mediterranean way can help.
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
Ultimate Mediterranean Diet Foods List
The Best Frozen Foods to Eat on the Mediterranean Diet, According to Dietitians