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 66 grams of protein and 31 grams of fiber, which can help you feel full and promote overall health.This plan prioritizes the principles of the Mediterranean diet while focusing on primarily plant-based proteins for people looking to eat less meat.
If you’re considering following a vegetarian diet or simply looking to eat less animal protein, this flexitarian-style, simple 30-day Mediterranean diet meal plan is a good place to start. We prioritize a wide variety of plant-based proteins, like legumes, nuts, seeds and tofu, while still including poultry and seafood once or twice a week. Each day provides at least 66 grams of satiating protein, though most days come in quite a bit higher than that. You’ll also find plenty of fruits, vegetables, healthy fats and whole grains to align with the principles of the Mediterranean diet. To help simplify your routine, each recipe requires 30 minutes or less of active cooking time, and you’ll find meal-prep tips at the beginning of each week. Check out this 30-day plant-forward meal plan to get started.
Week 1
Peaches & Cream Overnight Oats.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Claire Spollen.
Day 1
Breakfast (439 calories)
A.M. Snack (170 calories)
Lunch (371 calories)
P.M. Snack (190 calories)
Dinner (538 calories)
Evening Snack (99 calories)
Daily Totals: 1,807 calories, 77g fat, 82g protein, 220g carbohydrate, 45g fiber, 2,010mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast and add 1 serving Simple Cabbage Salad to dinner.
Day 2
Breakfast (412 calories)
A.M. Snack (170 calories)
Lunch (498 calories)
P.M. Snack (190 calories)
Dinner (548 calories)
Daily Totals: 1,818 calories, 86g fat, 73g protein, 197g carbohydrate, 31g fiber, 1,528mg 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 add 1 medium apple to lunch.
Day 3
Breakfast (412 calories)
A.M. Snack (272 calories)
Lunch (498 calories)
P.M. Snack (190 calories)
Dinner (415 calories)
Daily Totals: 1,778 calories, 82g fat, 81g protein, 182g carbohydrate, 31g fiber, 1,715mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 4
Breakfast (412 calories)
A.M. Snack (122 calories)
Lunch (498 calories)
P.M. Snack (190 calories)
Dinner (505 calories)
Evening Snack (64 calories)
Daily Totals: 1,791 calories, 85g fat, 78g protein, 182g carbohydrate, 34g fiber, 1,647mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 serving Lemon-Parm Popcorn and omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 5
Breakfast (412 calories)
A.M. Snack (101 calories)
Lunch (498 calories)
P.M. Snack (190 calories)
Dinner (617 calories)
Daily Totals: 1,818 calories, 81g fat, 74g protein, 209g carbohydrate, 40g fiber, 1,871mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 6
Breakfast (363 calories)
A.M. Snack (219 calories)
Lunch (356 calories)
P.M. Snack (190 calories)
Dinner (672 calories)
Daily Totals: 1,800 calories, 108g fat, 84g protein, 166g carbohydrate, 44g fiber, 1,324mg 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 7
Breakfast (363 calories)
A.M. Snack (272 calories)
Lunch (356 calories)
P.M. Snack (190 calories)
Dinner (431 calories)
Evening Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Daily Totals: 1,808 calories, 101g fat, 87g protein, 166g carbohydrate, 44g fiber, 1,083mg sodium.
Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 serving Tzatziki Cucumber Slices.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter to lunch.
Week 2
High-Protein Enchilada Skillet.
Photographer: Morgan Hunt Glaze, Prop Stylist: Claire Spollen, Food Stylist: Chelsea Zimmer
Day 8
Breakfast (348 calories)
A.M. Snack (301 calories)
Lunch (371 calories)
P.M. Snack (264 calories)
¼ cup unsalted dry-roasted almonds½ cup low-fat plain kefir
Dinner (500 calories)
Daily Totals: 1,785 calories, 70g fat, 80g protein, 229g carbohydrate, 48g fiber, 1,974mg 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 9
Breakfast (433 calories)
A.M. Snack (195 calories)
Lunch (385 calories)
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (414 calories)
Evening Snack (62 calories)
Daily Totals: 1,789 calories, 65g fat, 105g protein, 188g carbohydrate, 38g fiber, 1,718mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 10
Breakfast (433 calories)
A.M. Snack (301 calories)
Lunch (385 calories)
P.M. Snack (122 calories)
Dinner (493 calories)
Evening Snack (62 calories)
Daily Totals: 1,796 calories, 74g fat, 87g protein, 216g carbohydrate, 44g fiber, 1,566mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 11
Breakfast (433 calories)
A.M. Snack (195 calories)
Lunch (385 calories)
P.M. Snack (122 calories)
Dinner (567 calories)
Evening Snack (109 calories)
Daily Totals: 1,811 calories, 75g fat, 103g protein, 178g carbohydrate, 32g fiber, 1,942mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.
Day 12
Breakfast (433 calories)
A.M. Snack (301 calories)
Lunch (385 calories)
P.M. Snack (165 calories)
Dinner (519 calories)
Daily Totals: 1,803 calories, 85g fat, 89g protein, 190g carbohydrate, 33g fiber, 1,847mg 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.
Day 13
Breakfast (327 calories)
A.M. Snack (195 calories)
Lunch (395 calories)
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (528 calories)
Evening Snack (62 calories)
Daily Totals: 1,804 calories, 78g fat, 73g protein, 203g carbohydrate, 38g fiber, 1,991mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.
Day 14
Breakfast (327 calories)
A.M. Snack (301 calories)
Lunch (395 calories)
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (412 calories)
Evening Snack (62 calories)
Daily Totals: 1,801 calories, 95g fat, 66g protein, 192g carbohydrate, 37g fiber, 1,584mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Week 3
Herb-Marinated Vegetable and Chickpea Salad.
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
Day 15
Breakfast (439 calories)
A.M. Snack (195 calories)
Lunch (431 calories)
P.M. Snack (130 calories)
Dinner (583 calories)
Daily Totals: 1,778 calories, 89g fat, 68g protein, 191g carbohydrate, 46g fiber, 1,804mg sodium.
Make it 1,500 calories: Omit pear at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 16
Breakfast (355 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blueberries
A.M. Snack (176 calories)
¼ cup unsalted dry-roasted shelled pistachios
Lunch (367 calories)
P.M. Snack (261 calories)
Dinner (540 calories)
Evening Snack (122 calories)
Daily Totals: 1,821 calories, 84g fat, 88g protein, 192g carbohydrate, 43g fiber, 1,476mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 1 medium apple to A.M. snack.
Day 17
Breakfast (355 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 serving Maple Granola
½ cup blueberries
A.M. Snack (195 calories)
Lunch (367 calories)
P.M. Snack (261 calories)
Dinner (545 calories)
Evening Snack (99 calories)
Daily Totals: 1,822 calories, 74g fat, 111g protein, 184g carbohydrate, 45g fiber, 1,782mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and increase to 2 servings Lemon-Parm Popcorn at evening snack.
Day 18
Breakfast (371 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 serving Maple Granola
1 medium peach
A.M. Snack (176 calories)
¼ cup unsalted dry-roasted shelled pistachios
Lunch (437 calories)
P.M. Snack (261 calories)
Dinner (543 calories)
Daily Totals: 1,788 calories, 75g fat, 88g protein, 210g carbohydrate, 39g fiber, 1,326mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 1 serving Lemon-Parm Popcorn as an evening snack.
Day 19
Breakfast (371 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 serving Maple Granola
1 medium peach
A.M. Snack (195 calories)
Lunch (403 calories)
P.M. Snack (261 calories)
Dinner (478 calories)
Evening Snack (99 calories)
Daily Totals: 1,807 calories, 72g fat, 90g protein, 208g carbohydrate, 37g fiber, 1,974mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and increase to 2 servings Lemon-Parm Popcorn at evening snack.
Day 20
Breakfast (371 calories)
1 cup low-fat plain strained (Greek-style) yogurt
1 serving Maple Granola
1 medium peach
A.M. Snack (176 calories)
¼ cup unsalted dry-roasted shelled pistachios
Lunch (472 calories)
P.M. Snack (261 calories)
Dinner (514 calories)
Daily Totals: 1,794 calories, 75g fat, 78g protein, 221g carbohydrate, 47g fiber, 1,351mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.
Day 21
Breakfast (351 calories)
A.M. Snack (215 calories)
Lunch (472 calories)
P.M. Snack (261 calories)
Dinner (421 calories)
Evening Snack (99 calories)
Daily Totals: 1,820 calories, 72g fat, 95g protein, 211g carbohydrate, 44g fiber, 2,016mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Week 4
Creamy Lemon-Parmesan Broccoli & White Bean Casserole.
photographer: Jen Causey, food stylist: Julian Hensarling, prop stylist: Josh Hoggle
Day 22
Breakfast (439 calories)
A.M. Snack (301 calories)
Lunch (391 calories)
P.M. Snack (109 calories)
Dinner (577 calories)
Daily Totals: 1,816 calories, 86g fat, 89g protein, 201g carbohydrate, 48g fiber, 1,841mg 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.
Day 23
Breakfast (375 calories)
A.M. Snack (215 calories)
Lunch (442 calories)
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (577 calories)
Daily Totals: 1,815 calories, 84g fat, 108g protein, 177g carbohydrate, 34g fiber, 1,919mg 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 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 24
Breakfast (375 calories)
A.M. Snack (301 calories)
Lunch (442 calories)
P.M. Snack (192 calories)
Dinner (494 calories)
Daily Totals: 1,804 calories, 80g fat, 94g protein, 192g carbohydrate, 37g fiber, 1,982mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 25
Breakfast (375 calories)
A.M. Snack (215 calories)
Lunch (442 calories)
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (458 calories)
Daily Totals: 1,795 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,982mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 26
Breakfast (402 calories)
A.M. Snack (301 calories)
Lunch (442 calories)
P.M. Snack (192 calories)
Dinner (485 calories)
Daily Totals: 1,822 calories, 89g fat, 93g protein, 184g carbohydrate, 42g fiber, 2,149mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.
Day 27
Breakfast (402 calories)
A.M. Snack (215 calories)
Lunch (441 calories)
P.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Dinner (535 calories)
Daily Totals: 1,799 calories, 65g fat, 88g protein, 235g carbohydrate, 51g fiber, 1,900mg sodium.
Make it 1,500 calories: Omit A.M. snack and substitute 1 clementine for the pear at lunch.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Day 28
Breakfast (402 calories)
A.M. Snack (301 calories)
Lunch (441 calories)
P.M. Snack (122 calories)
Dinner (550 calories)
Daily Totals: 1,816 calories, 59g fat, 81g protein, 259g carbohydrate, 48g fiber, 2,226mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Week 5
Tzatziki Cucumber Slices.
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Day 29
Breakfast (409 calories)
A.M. Snack (215 calories)
Lunch (400 calories)
P.M. Snack (301 calories)
Dinner (481 calories)
Daily Totals: 1,806 calories, 70g fat, 102g protein, 199g carbohydrate, 32g fiber, 1,734mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Reduce to ¾ cup cherries at breakfast and add 1 serving Simple Spinach Salad to dinner.
Day 30
Breakfast (439 calories)
A.M. Snack (301 calories)
Lunch (403 calories)
P.M. Snack (165 calories)
Dinner (493 calories)
Daily Totals: 1,800 calories, 82g fat, 76g protein, 207g carbohydrate, 44g fiber, 1,896mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Frequently Asked Questions
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, you can mix and match recipes in this plan or browse some of our other vegetarian and Mediterranean diet recipes for additional inspiration. If you’re making a swap, you may want to choose a meal with a similar nutrition profile or plan to adjust a snack or two. For reference, we aimed for 1,800 calories with at least 60 grams of protein and 30 grams of fiber per day, though most days have more protein and fiber than that. We also capped sodium at 2,300 mg per day, as recommended by the 2020-2025 Dietary Guidelines for Americans.
Can I eat the same breakfast or lunch every day?
Yes, you can eat the same breakfast or lunch every day if you prefer. The breakfasts span 327 to 439 calories, while lunches range from 356 to 498 calories. These ranges are fairly similar, 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 are good vegetarian sources of protein?
Good sources of vegetarian protein include beans, lentils, many whole grains, eggs, dairy, nuts and nut butters and soy.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is a popular and well-researched way of eating that prioritizes cooking more meals at home and eating a variety of vegetables, fruits, healthy fats, whole grains and protein sources, including plant-based proteins, seafood, poultry and some meat. It’s consistently praised as one of the healthiest and most nutritious eating patterns—and for good reason. Following the Mediterranean diet is linked to numerous positive health outcomes, including better blood sugar, a healthier heart, a lower risk of developing type 2 diabetes and obesity and even better brain health. Although the Mediterranean diet is named after the Mediterranean region in which it was first studied, this flexible eating pattern is adaptable to a wide variety of cuisines and cultures. To follow the principles of the Mediterranean diet and reap the benefits, cook more meals at home, take time to sit down and savor a meal whenever possible, and include a wide variety of healthy fats and plants, including fruits, vegetables, whole grains and legumes.
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
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Why the Mediterranean Diet Is So Healthy
Dining and Cooking