DAY
1
2
3
4
5
6
7
MEALS
Breakfast: Egg, Tomato & Feta Breakfast Pita ──────── Lunch: Tofu & Veggie Scramble ──────── Dinner: Walnut-Rosemary Salmon & Spiced Sweet Potatoes
Breakfast: Strawberry & Yogurt Parfait ──────── Lunch: Chili-Lime Chicken Bowls ──────── Dinner: Creamy Spinach & Artichoke Chicken Skillet
Breakfast: Egg, Tomato & Feta Breakfast Pita ──────── Lunch: Chili-Lime Chicken Bowls ──────── Dinner: Arugula Salad with Pork, Pear & Blue Cheese
Breakfast: Strawberry & Yogurt Parfait ──────── Lunch: Chili-Lime Chicken Bowls ──────── Dinner: Spiced Lentils with Roasted Root Veggies & Greens
Breakfast: Egg, Tomato & Feta Breakfast Pita ──────── Lunch: Chili-Lime Chicken Bowls ──────── Dinner: Chicken Parmesan Soup & Green Bean Salad
Breakfast: Strawberry & Yogurt Parfait ──────── Lunch: Chicken Parmesan Soup with Apple ──────── Dinner: Sheet-Pan Chicken with White Beans & Mushrooms
Breakfast: Egg, Tomato & Feta Breakfast Pita ──────── Lunch: Chicken Parmesan Soup with Apple ──────── Dinner: Charred Shrimp, Pesto & Quinoa Bowls
DAILY TOTALS
Calories: 1,475 Fat: 61g Protein: 94g Carbs: 149g Fiber: 29g Sodium: 1,876mg
Calories: 1,555 Fat: 63g Protein: 95g Carbs: 152g Fiber: 29g Sodium: 1,052mg
Calories: 1,528 Fat: 49g Protein: 97g Carbs: 175g Fiber: 33g Sodium: 2,095mg
Calories: 1,500 Fat: 61g Protein: 90g Carbs: 162g Fiber: 39g Sodium: 1,157mg
Calories: 1,524 Fat: 50g Protein: 99g Carbs: 183g Fiber: 36g Sodium: 2,107mg
Calories: 1,530 Fat: 61g Protein: 90g Carbs: 165g Fiber: 31g Sodium: 1,292mg
Calories: 1,517 Fat: 57g Protein: 95g Carbs: 172g Fiber: 32g Sodium: 1,754mg
Day 1
Daily totals: 1,475 calories, 61g fat, 94g protein, 149g carbohydrate, 29g fiber, 1,876mg sodium
Breakfast (368 calories)
Egg, Tomato & Feta Breakfast Pita
Lunch (419 calories)
Tofu & Vegetable Scramble
Dinner (453 calories)
Walnut-Rosemary Crusted Salmon
Snacks
¾ cup low-fat plain strained Greek-style yogurt & ¾ cup raspberries (172 calories)1 cup blackberries (62 calories)
To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted .
To make it 2,000 calories: Add 1 serving Dylan Dreyer’s Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 2
Daily totals: 1,555 calories, 63g fat, 95g protein, 152g carbohydrate, 29g fiber, 1,052mg sodium
Breakfast (285 calories)
Strawberry & Yogurt Parfait
Lunch (413 calories)
Meal-Prep Chili-Lime Chicken Bowls
Dinner (470 calories)
Creamy Spinach & Artichoke Chicken Skillet
Snacks
Cottage Cheese Snack Jar with Fruit
¾ cup low-fat plain strained Greek-style yogurt & ¾ cup raspberries (172 calories)
To make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 3
Daily totals: 1,528 calories, 49g fat, 97g protein, 175g carbohydrate, 33g fiber, 2,095mg sodium
Breakfast (368 calories)
Lunch (413 calories)
Dinner (352 calories)
Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese
Snacks
White Bean–Stuffed Mini Bell Peppers
1 large pear & 2 tablespoons unsalted dry-roasted shelled pistachios (211 calories)1 medium orange (62 calories)
To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
To make it 2,000 calories: Add 1 serving Dylan Dreyer’s Orange-Mango Smoothie to breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
Daily totals: 1,500 calories, 61g fat, 90g protein, 162g carbohydrate, 39g fiber, 1,157mg sodium
Breakfast (285 calories)
Lunch (413 calories)
Dinner (453 calories)
Roasted Root Veggies & Greens over Spiced Lentils
Snacks
Edamame with Aleppo Pepper
To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium apple with ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 5
Daily totals: 1,524 calories, 50g fat, 99g protein, 183g carbohydrate, 36g fiber, 2,107mg sodium
Breakfast (368 calories)
Lunch (413 calories)
Dinner (435 calories)
Snacks
¾ cup low-fat plain strained Greek-style yogurt & ¾ cup raspberries (172 calories)
1 clementine & 1 serving Edamame with Aleppo Pepper (136 calories)
To make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 6
Daily totals: 1,530 calories, 61g fat, 90g protein, 165g carbohydrate, 31g fiber, 1,292mg sodium
Breakfast (285 calories)
Lunch (365 calories)
Dinner (581 calories)
Sheet-Pan Chicken with White Beans & Mushrooms
Snacks
To make it 1,800 calories: Change A.M. snack to 1 medium banana with 2 Tbsp. natural peanut butter and add 1 clementine to P.M. snack.
To make it 2,000 calories: Change A.M. snack to 1 medium banana with 2 Tbsp. natural peanut butter, add 1 clementine to P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 7
Daily totals: 1,517 calories, 57g fat, 95g protein, 172g carbohydrate, 32g fiber, 1,754mg sodium
Breakfast (368 calories)
Lunch (365 calories)
Dinner (429 calories)
Charred Shrimp, Pesto & Quinoa Bowls
Snacks
¾ cup low-fat plain strained Greek-style yogurt & ¾ cup raspberries (172 calories)¼ cup unsalted dry-roasted shelled pistachios (176 calories)
To make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 small banana as an evening snack.
Frequently Asked Questions
Is it OK to mix and match meals if there is one I do not 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 high-protein Mediterranean diet 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 285 to 368 while the lunches span from 365 to 419. 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.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating that emphasizes a high intake of plant-based foods, such as vegetables, fruits, legumes, nuts, seeds and whole grains, healthy fats from foods like olive oil and avocado and a wide variety of proteins. It limits refined grains and added sugars. Contrary to previous thinking, you don’t need to avoid red meat on the Mediterranean diet. The idea is to eat a wide variety of proteins, cook more meals at home and make plant-based foods and healthy fats a priority. This healthy eating pattern is adaptable to a wide variety of cuisines and cultures.
Does Eating More Protein Help with Weight Loss?
Eating more protein, especially when it’s spread throughout the day, can improve satiety and lead to weight loss. In this meal plan, you’ll find a wide variety of protein sources, including fish, eggs, poultry, meat, dairy, beans and lentils and nuts. Research shows that a high-protein diet releases hunger-inhibiting hormones, which can improve satiety and help keep us fuller, for longer. This extended staying power helps keep our appetite and energy levels steadier, which may reduce unintentional overeating. Eating a high-protein diet, especially if you’re trying to lose weight, can help preserve muscle mass when eating fewer calories. The definition of a high-protein diet is somewhat subjective, but generally researchers consider a high-protein intake to be about 25% or more of total calories, which is what this meal plan provides.
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
In the Race to Get More Protein, Research Shows Eating More Plants Is the Way to Win
Dining and Cooking