In This ArticleView AllIn This ArticleFoods to IncludeMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Foods to Include
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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And while this low-carb Mediterranean diet meal plan is lower in carbs, it’s notsolow that you miss out on key nutrients, like fiber, vitamins D and E, and calcium. In these Mediterranean diet recipes, you’ll find nutritious sources of carbs—like berries, spaghetti squash and Greek yogurt—as well as healthy fats—like avocado, walnuts and almonds—and lean sources of protein—like shrimp, salmon and eggs.
We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week and added modifications to bump it up to 1,500- and 2,000-calorie days,depending on your needs.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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.
Healthy Low-Carb Mediterranean Diet Foods to Focus On
These are the low-carb foods to eat more of, which are included in this Mediterranean diet menu:
How to Meal-Prep Your Week of Meals
Do these simple prep steps at the beginning of the week to make for an easy week of healthy eating. For meal-prep Steps 1 through 3, we love Stasher bags for storage—they’re reusable silicone bags with a serious airtight seal. For the soup, a leakproof glass container makes for easy transport and the whole thing can be popped in the microwave (with the lid unlocked to vent steam) to warm up for lunchtime.
Breakfast (204 calories)
Lunch (350 calories)
P.M. Snack (174 calories)
Dinner (510 calories)
Daily Totals:1,238 calories, 70 g protein, 129 g carbs, 27 g fiber, 52 g fat, 2,080 mg sodium
Make it a 1,500-calorie day:Increase dinner to 2 servingsCoriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg.
Make it a 2,000-calorie day:Add 16 walnut halves to A.M. snack, add 1 medium apple to P.M. snack, increase dinner to 2 servingsCoriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg, and add 1 cup plain Greek yogurt as an evening snack.
Breakfast (306 calories)
A.M. Snack (174 calories)
Dinner (382 calories)
Daily Totals:1,212 calories, 61 g protein, 150 g carbs, 28 g fiber, 44 g fat, 2,377 mg sodium
Make it a 1,500-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffinsand add 2 clementines to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffins, add 1 medium pear to A.M. snack, add 1 cup plain Greek yogurt and 1 cup blueberries as a P.M. snack, and increase dinner to 1.5 servingsCoconut-Curry Cod Stew with Sweet Potato & Rice.
Breakfast (408 calories)
P.M. Snack (105 calories)
Dinner (349 calories)
Daily Totals:1,212 calories, 54 g protein, 91 g carbs, 23 g fiber, 75 g fat, 2,509 mg sodium
Make it a 1,500-calorie day:Add 1 cup plain Greek yogurt and 1 cup blueberries as an A.M. snack, and add 1 clementine to P.M. snack.
Make it a 2,000-calorie day:Add 1 medium apple to breakfast, add 1 cup plain Greek yogurt and 1 cup blueberries as an A.M. snack, increase P.M. snack to 16 walnut halves, and increase dinner to 2 servingsEasy Shrimp Scampi with Zucchini Noodles.
Dinner (400 calories)
Daily Totals:1,230 calories, 54 g protein, 138 g carbs, 33 g fiber, 59 g fat, 2,463 mg sodium
Make it a 1,500-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffins, and add 1 medium pear as a P.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffins, add 1 cup blueberries to A.M. snack, add 1 medium pear as a P.M. snack, and increase dinner to 2 servingsSpaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto.
Meal-Prep Tip:Refrigerate 1 servingSpaghetti Squash with Roasted Tomatoes, Beans & Almond Pestoin an airtight container and reheat for lunch on Day 5.
A.M. Snack (84 calories)
Lunch (400 calories)
Dinner (340 calories)
Daily Totals:1,232 calories, 53 g protein, 102 g carbs, 24 g fiber, 77 g fat, 1,703 mg sodium
Make it a 1,500-calorie day:Add 1 medium apple to breakfast, and add 1 cup plain Greek yogurt as a P.M. snack.
Make it a 2,000-calorie day:Add 1 medium apple to breakfast, add 16 walnut halves to A.M. snack, add 1 cup plain Greek yogurt as a P.M. snack, and increase dinner to 2 servingsSpinach & Herb Turkey Burgers with Portobello “Buns.”
Lunch (351 calories)
P.M. Snack (119 calories)
Dinner (248 calories)
Daily Totals:1,198 calories, 78 g protein, 106 g carbs, 23 g fiber, 55 g fat, 1,661 mg sodium
Make it a 1,500-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffins, and add 1/2 cup plain Greek yogurt to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsEasy Loaded Baked Omelet Muffins, add 1 cup blueberries to A.M. snack, increase dinner to 2 servingsChicken & White Bean Soup, and add 1 cup plain Greek yogurt and 8 walnut halves as an evening snack.
Meal-Prep Tip:Refrigerate the remaining serving of the Avocado Egg Salad until ready to assemble into theAvocado Egg Salad Sandwichfor lunch on Day 7.
Dinner (293 calories)
Daily Totals:1,225 calories, 51 g protein, 86 g carbs, 18 g fiber, 78 g fat, 1,667 mg sodium
Make it a 1,500-calorie day:Add 1 medium apple to breakfast, and add 1 cup plain Greek yogurt as an A.M. snack.
Make it a 2,000-calorie day:Add 1 medium apple to breakfast, add 1 cup plain Greek yogurt and 12 walnut halves as an A.M. snack, add 2 clementines to P.M. snack, and increase dinner to 2 servingsCauliflower & Kale Frittata.
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