ClosePhoto: Jamie VespaWhile most of us aren’t enjoying our meals on a balcony overlooking the Mediterranean Sea, we can at least eat like we are—and enjoy our favorite comfort foods, too. Any type of cuisine can fit into the Mediterranean diet so long meals focus on using ample whole grains, legumes, fruits, vegetables, heathy fats and lean proteins. Thanks to the flexibility of the diet, you can enjoy your favorite foods while eating in a super nutritious way. The Mediterranean Diet is consistently ranked as thebest diet around.It’s easy to follow, balanced, delicious and most importantly, it has some serious research-backedhealth benefits.Thoughsaladsare great, and can certainly be part of the Mediterranean diet, you don’t need to subsist on raw veggies to reap the benefits of following the Mediterranean diet.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.Why This Meal Plan Is Great for YouIn this plan, we map out a week of comfort-food favorites, like warm soups and stews, curries and pasta dishes while sticking to the principles of this healthy lifestyle. You’ll find plenty of fruits and vegetables, whole grains, high-fiber legumes, fish and healthy fats (nuts, avocado and olive oil) while skipping refined grains, excess sugars, red meats and processed foods. Because many people follow meal plans to lose weight, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.Mediterranean Diet CenterBenefits of the Mediterranean DietOne of the reasons the Mediterranean diet is such an all-star is that it has some serious health benefits for our entire body. Most notably, this plant-heavy diet helps prevent the biggest health threat to Americans:heart disease. Eating aMediterranean dietcan help prevent stroke, high cholesterol, heart attacks or any other heart-related health event. Plus, the Mediterranean diet has been shown to help improve blood sugars, likely due to the limited added sugars andhigh-fibercontent of the diet, which can also help preventtype 2 diabetes.This healthy eating lifestyle has also been show to improvebrain healthand may prevent or delay dementia, reduce the risk ofosteoporosisand promote a healthier body weight.Mediterranean Diet Foods to Focus OnFish (fresh, canned or frozen, especially fish rich inomega-3 fatty acids, such as salmon)AvocadoOlives and olive oilNuts and seeds, including natural nut butters (with no added sugars or extra ingredients besides nuts and salt)Vegetables (fresh or frozen, especially leafy greens)Whole grains (oats, whole-wheat, quinoa, bulgur, farro, freekeh and more)Beans and lentils (canned or dried)Fermented dairy (yogurt and kefir)Fruit (fresh or frozen, especially berries and other high fiber fruits, such as apples or pears)Spices and herbsUltimate Mediterranean Diet Shopping ListHow to Meal-Prep Your Week of MealsMakeBaked Blueberry & Banana-Nut Oatmeal Cupsto have for breakfast throughout the week.PrepareSlow-Cooker Moroccan-Spiced Chicken Stewto have for lunch on days 2 - 5.Day 1Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (169 calories)1 ¼ cups low-fat plain kefir1/2 cup raspberriesLunch (332 calories)1 servingAvocado-Egg Toast1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (477 calories)1 serving20-Minute Creamy Tomato Salmon Skillet½ cup cooked quinoaDaily Totals:1,509 calories, 79g protein, 77g fat, 135g carbohydrate, 29g fiber, 917mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1 medium apple to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Jamie VespaDay 2Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (262 calories)20 dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,481 calories, 79g protein, 70g fat, 150g carbohydrate, 33g fiber, 1,377mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to apple at lunch, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.Day 3Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (62 calories)1 cup blackberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (514 calories)1 servingChicken & Vegetable Penne with Parsley-Walnut PestoDaily Totals:1,525 calories, 100g protein, 65g fat, 150g carbohydrate, 32g fiber, 1,371mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack and 2 Tbsp. natural peanut butter to apple at lunch.Fred HardyDay 4Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (153 calories)1 ¼ cups low-fat plain kefir¼ cup raspberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (451 calories)1 servingVegan Lentil StewDaily Totals:1,488 calories, 82g protein, 52g fat, 189g carbohydrate, 34g fiber, 1,515mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 2 Tbsp. natural peanut butter to apple at lunch and increase to 25 dried walnut halves at P.M. snack.Day 5Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (164 calories)¼ cup dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (144 calories)1 cup blackberries¾ cup low-fat plain kefirDinner (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceMeal-Prep Tip:Reserve 2 servingsOne-Pot Coconut Milk Curry with Chickpeasand 1 cup cooked brown rice to have for lunch on days 6 & 7.Daily Totals:1,487 calories, 83g protein, 60g fat, 167g carbohydrate, 30g fiber, 1,332mg sodiumTo Make it 2,000 Calories:Increase to 1/3 cup dried walnut halves at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch plus add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,511 calories, 78g protein, 74g fat, 150g carbohydrate, 29g fiber, 1,372mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 medium orange to P.M. snack.Day 7Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (95 calories)1 medium appleDinner (407 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)1 cups mixed greens1 servingClassic Dijon VinaigretteDaily Totals:1,491 calories, 62g protein, 71g fat, 161g carbohydrate, 28g fiber, 1,235mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 avocado, sliced, to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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Photo: Jamie Vespa
While most of us aren’t enjoying our meals on a balcony overlooking the Mediterranean Sea, we can at least eat like we are—and enjoy our favorite comfort foods, too. Any type of cuisine can fit into the Mediterranean diet so long meals focus on using ample whole grains, legumes, fruits, vegetables, heathy fats and lean proteins. Thanks to the flexibility of the diet, you can enjoy your favorite foods while eating in a super nutritious way. The Mediterranean Diet is consistently ranked as thebest diet around.It’s easy to follow, balanced, delicious and most importantly, it has some serious research-backedhealth benefits.Thoughsaladsare great, and can certainly be part of the Mediterranean diet, you don’t need to subsist on raw veggies to reap the benefits of following the Mediterranean diet.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.Why This Meal Plan Is Great for YouIn this plan, we map out a week of comfort-food favorites, like warm soups and stews, curries and pasta dishes while sticking to the principles of this healthy lifestyle. You’ll find plenty of fruits and vegetables, whole grains, high-fiber legumes, fish and healthy fats (nuts, avocado and olive oil) while skipping refined grains, excess sugars, red meats and processed foods. Because many people follow meal plans to lose weight, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.Mediterranean Diet CenterBenefits of the Mediterranean DietOne of the reasons the Mediterranean diet is such an all-star is that it has some serious health benefits for our entire body. Most notably, this plant-heavy diet helps prevent the biggest health threat to Americans:heart disease. Eating aMediterranean dietcan help prevent stroke, high cholesterol, heart attacks or any other heart-related health event. Plus, the Mediterranean diet has been shown to help improve blood sugars, likely due to the limited added sugars andhigh-fibercontent of the diet, which can also help preventtype 2 diabetes.This healthy eating lifestyle has also been show to improvebrain healthand may prevent or delay dementia, reduce the risk ofosteoporosisand promote a healthier body weight.Mediterranean Diet Foods to Focus OnFish (fresh, canned or frozen, especially fish rich inomega-3 fatty acids, such as salmon)AvocadoOlives and olive oilNuts and seeds, including natural nut butters (with no added sugars or extra ingredients besides nuts and salt)Vegetables (fresh or frozen, especially leafy greens)Whole grains (oats, whole-wheat, quinoa, bulgur, farro, freekeh and more)Beans and lentils (canned or dried)Fermented dairy (yogurt and kefir)Fruit (fresh or frozen, especially berries and other high fiber fruits, such as apples or pears)Spices and herbsUltimate Mediterranean Diet Shopping ListHow to Meal-Prep Your Week of MealsMakeBaked Blueberry & Banana-Nut Oatmeal Cupsto have for breakfast throughout the week.PrepareSlow-Cooker Moroccan-Spiced Chicken Stewto have for lunch on days 2 - 5.Day 1Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (169 calories)1 ¼ cups low-fat plain kefir1/2 cup raspberriesLunch (332 calories)1 servingAvocado-Egg Toast1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (477 calories)1 serving20-Minute Creamy Tomato Salmon Skillet½ cup cooked quinoaDaily Totals:1,509 calories, 79g protein, 77g fat, 135g carbohydrate, 29g fiber, 917mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1 medium apple to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Jamie VespaDay 2Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (262 calories)20 dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,481 calories, 79g protein, 70g fat, 150g carbohydrate, 33g fiber, 1,377mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to apple at lunch, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.Day 3Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (62 calories)1 cup blackberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (514 calories)1 servingChicken & Vegetable Penne with Parsley-Walnut PestoDaily Totals:1,525 calories, 100g protein, 65g fat, 150g carbohydrate, 32g fiber, 1,371mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack and 2 Tbsp. natural peanut butter to apple at lunch.Fred HardyDay 4Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (153 calories)1 ¼ cups low-fat plain kefir¼ cup raspberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (451 calories)1 servingVegan Lentil StewDaily Totals:1,488 calories, 82g protein, 52g fat, 189g carbohydrate, 34g fiber, 1,515mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 2 Tbsp. natural peanut butter to apple at lunch and increase to 25 dried walnut halves at P.M. snack.Day 5Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (164 calories)¼ cup dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (144 calories)1 cup blackberries¾ cup low-fat plain kefirDinner (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceMeal-Prep Tip:Reserve 2 servingsOne-Pot Coconut Milk Curry with Chickpeasand 1 cup cooked brown rice to have for lunch on days 6 & 7.Daily Totals:1,487 calories, 83g protein, 60g fat, 167g carbohydrate, 30g fiber, 1,332mg sodiumTo Make it 2,000 Calories:Increase to 1/3 cup dried walnut halves at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch plus add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,511 calories, 78g protein, 74g fat, 150g carbohydrate, 29g fiber, 1,372mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 medium orange to P.M. snack.Day 7Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (95 calories)1 medium appleDinner (407 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)1 cups mixed greens1 servingClassic Dijon VinaigretteDaily Totals:1,491 calories, 62g protein, 71g fat, 161g carbohydrate, 28g fiber, 1,235mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 avocado, sliced, to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
While most of us aren’t enjoying our meals on a balcony overlooking the Mediterranean Sea, we can at least eat like we are—and enjoy our favorite comfort foods, too. Any type of cuisine can fit into the Mediterranean diet so long meals focus on using ample whole grains, legumes, fruits, vegetables, heathy fats and lean proteins. Thanks to the flexibility of the diet, you can enjoy your favorite foods while eating in a super nutritious way. The Mediterranean Diet is consistently ranked as thebest diet around.It’s easy to follow, balanced, delicious and most importantly, it has some serious research-backedhealth benefits.Thoughsaladsare great, and can certainly be part of the Mediterranean diet, you don’t need to subsist on raw veggies to reap the benefits of following the Mediterranean diet.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.Why This Meal Plan Is Great for YouIn this plan, we map out a week of comfort-food favorites, like warm soups and stews, curries and pasta dishes while sticking to the principles of this healthy lifestyle. You’ll find plenty of fruits and vegetables, whole grains, high-fiber legumes, fish and healthy fats (nuts, avocado and olive oil) while skipping refined grains, excess sugars, red meats and processed foods. Because many people follow meal plans to lose weight, we set this plan at 1,500 calories per day.This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.Frequently Asked QuestionsWe 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.Mediterranean Diet CenterBenefits of the Mediterranean DietOne of the reasons the Mediterranean diet is such an all-star is that it has some serious health benefits for our entire body. Most notably, this plant-heavy diet helps prevent the biggest health threat to Americans:heart disease. Eating aMediterranean dietcan help prevent stroke, high cholesterol, heart attacks or any other heart-related health event. Plus, the Mediterranean diet has been shown to help improve blood sugars, likely due to the limited added sugars andhigh-fibercontent of the diet, which can also help preventtype 2 diabetes.This healthy eating lifestyle has also been show to improvebrain healthand may prevent or delay dementia, reduce the risk ofosteoporosisand promote a healthier body weight.Mediterranean Diet Foods to Focus OnFish (fresh, canned or frozen, especially fish rich inomega-3 fatty acids, such as salmon)AvocadoOlives and olive oilNuts and seeds, including natural nut butters (with no added sugars or extra ingredients besides nuts and salt)Vegetables (fresh or frozen, especially leafy greens)Whole grains (oats, whole-wheat, quinoa, bulgur, farro, freekeh and more)Beans and lentils (canned or dried)Fermented dairy (yogurt and kefir)Fruit (fresh or frozen, especially berries and other high fiber fruits, such as apples or pears)Spices and herbsUltimate Mediterranean Diet Shopping ListHow to Meal-Prep Your Week of MealsMakeBaked Blueberry & Banana-Nut Oatmeal Cupsto have for breakfast throughout the week.PrepareSlow-Cooker Moroccan-Spiced Chicken Stewto have for lunch on days 2 - 5.Day 1Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (169 calories)1 ¼ cups low-fat plain kefir1/2 cup raspberriesLunch (332 calories)1 servingAvocado-Egg Toast1 medium orangeP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (477 calories)1 serving20-Minute Creamy Tomato Salmon Skillet½ cup cooked quinoaDaily Totals:1,509 calories, 79g protein, 77g fat, 135g carbohydrate, 29g fiber, 917mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1 medium apple to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.Jamie VespaDay 2Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (262 calories)20 dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (62 calories)1 medium orangeDinner (415 calories)1 servingSpinach Salad with Roasted Sweet Potatoes, White Beans & BasilDaily Totals:1,481 calories, 79g protein, 70g fat, 150g carbohydrate, 33g fiber, 1,377mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to apple at lunch, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.Day 3Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (62 calories)1 cup blackberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsDinner (514 calories)1 servingChicken & Vegetable Penne with Parsley-Walnut PestoDaily Totals:1,525 calories, 100g protein, 65g fat, 150g carbohydrate, 32g fiber, 1,371mg sodiumTo Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack and 2 Tbsp. natural peanut butter to apple at lunch.Fred HardyDay 4Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (153 calories)1 ¼ cups low-fat plain kefir¼ cup raspberriesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (451 calories)1 servingVegan Lentil StewDaily Totals:1,488 calories, 82g protein, 52g fat, 189g carbohydrate, 34g fiber, 1,515mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 2 Tbsp. natural peanut butter to apple at lunch and increase to 25 dried walnut halves at P.M. snack.Day 5Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (164 calories)¼ cup dried walnut halvesLunch (396 calories)1 servingSlow-Cooker Moroccan-Spiced Chicken Stew1 medium appleP.M. Snack (144 calories)1 cup blackberries¾ cup low-fat plain kefirDinner (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceMeal-Prep Tip:Reserve 2 servingsOne-Pot Coconut Milk Curry with Chickpeasand 1 cup cooked brown rice to have for lunch on days 6 & 7.Daily Totals:1,487 calories, 83g protein, 60g fat, 167g carbohydrate, 30g fiber, 1,332mg sodiumTo Make it 2,000 Calories:Increase to 1/3 cup dried walnut halves at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch plus add 1 servingGuacamole Chopped Saladto dinner.Day 6Breakfast (324 calories)1 whole-wheat English Muffin with 1 ½ Tbsp. almond butter1/2 cup blueberriesA.M. Snack (182 calories)1 cup low-fat plain Greek yogurt¼ cup raspberriesLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (164 calories)¼ cup dried walnut halvesDinner (406 calories)1 servingBaked Halibut with Brussels Sprouts & QuinoaDaily Totals:1,511 calories, 78g protein, 74g fat, 150g carbohydrate, 29g fiber, 1,372mg sodiumTo Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 medium orange to P.M. snack.Day 7Breakfast (346 calories)1 servingBaked Blueberry & Banana-Nut Oatmeal Cups1 cup low-fat plain Greek yogurtA.M. Snack (206 calories)¼ cup dry-roasted unsalted almondsLunch (436 calories)1 servingOne-Pot Coconut Milk Curry with Chickpeas½ cup cooked brown riceP.M. Snack (95 calories)1 medium appleDinner (407 calories)1 servingShakshuka (Eggs Poached in Spicy Tomato Sauce)1 cups mixed greens1 servingClassic Dijon VinaigretteDaily Totals:1,491 calories, 62g protein, 71g fat, 161g carbohydrate, 28g fiber, 1,235mg sodiumTo Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 avocado, sliced, to dinner.
While most of us aren’t enjoying our meals on a balcony overlooking the Mediterranean Sea, we can at least eat like we are—and enjoy our favorite comfort foods, too. Any type of cuisine can fit into the Mediterranean diet so long meals focus on using ample whole grains, legumes, fruits, vegetables, heathy fats and lean proteins. Thanks to the flexibility of the diet, you can enjoy your favorite foods while eating in a super nutritious way. The Mediterranean Diet is consistently ranked as thebest diet around.It’s easy to follow, balanced, delicious and most importantly, it has some serious research-backedhealth benefits.Thoughsaladsare great, and can certainly be part of the Mediterranean diet, you don’t need to subsist on raw veggies to reap the benefits of following the Mediterranean diet.
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.
Why This Meal Plan Is Great for You
In this plan, we map out a week of comfort-food favorites, like warm soups and stews, curries and pasta dishes while sticking to the principles of this healthy lifestyle. You’ll find plenty of fruits and vegetables, whole grains, high-fiber legumes, fish and healthy fats (nuts, avocado and olive oil) while skipping refined grains, excess sugars, red meats and processed foods. Because many people follow meal plans to lose weight, we set this plan at 1,500 calories per day.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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.
Frequently Asked QuestionsWe 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.
Frequently Asked Questions
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.
Mediterranean Diet Center
Benefits of the Mediterranean Diet
One of the reasons the Mediterranean diet is such an all-star is that it has some serious health benefits for our entire body. Most notably, this plant-heavy diet helps prevent the biggest health threat to Americans:heart disease. Eating aMediterranean dietcan help prevent stroke, high cholesterol, heart attacks or any other heart-related health event. Plus, the Mediterranean diet has been shown to help improve blood sugars, likely due to the limited added sugars andhigh-fibercontent of the diet, which can also help preventtype 2 diabetes.This healthy eating lifestyle has also been show to improvebrain healthand may prevent or delay dementia, reduce the risk ofosteoporosisand promote a healthier body weight.
Mediterranean Diet Foods to Focus On
Ultimate Mediterranean Diet Shopping List
How to Meal-Prep Your Week of Meals
Day 1
Breakfast (324 calories)
A.M. Snack (169 calories)
Lunch (332 calories)
P.M. Snack (206 calories)
Dinner (477 calories)
Daily Totals:1,509 calories, 79g protein, 77g fat, 135g carbohydrate, 29g fiber, 917mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1 medium apple to P.M. snack and 1 servingGuacamole Chopped Saladto dinner.
Jamie Vespa
Day 2
Breakfast (346 calories)
A.M. Snack (262 calories)
Lunch (396 calories)
P.M. Snack (62 calories)
Dinner (415 calories)
Daily Totals:1,481 calories, 79g protein, 70g fat, 150g carbohydrate, 33g fiber, 1,377mg sodium
To Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to apple at lunch, 1/4 cup dry-roasted unsalted almonds to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.
Day 3
A.M. Snack (62 calories)
Dinner (514 calories)
Daily Totals:1,525 calories, 100g protein, 65g fat, 150g carbohydrate, 32g fiber, 1,371mg sodium
To Make it 2,000 Calories:Add 20 dried walnut halves to A.M. snack and 2 Tbsp. natural peanut butter to apple at lunch.
Fred Hardy
Day 4
A.M. Snack (153 calories)
P.M. Snack (164 calories)
Dinner (451 calories)
Daily Totals:1,488 calories, 82g protein, 52g fat, 189g carbohydrate, 34g fiber, 1,515mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 2 Tbsp. natural peanut butter to apple at lunch and increase to 25 dried walnut halves at P.M. snack.
Day 5
A.M. Snack (164 calories)
P.M. Snack (144 calories)
Dinner (436 calories)
Meal-Prep Tip:Reserve 2 servingsOne-Pot Coconut Milk Curry with Chickpeasand 1 cup cooked brown rice to have for lunch on days 6 & 7.
Daily Totals:1,487 calories, 83g protein, 60g fat, 167g carbohydrate, 30g fiber, 1,332mg sodium
To Make it 2,000 Calories:Increase to 1/3 cup dried walnut halves at A.M. snack, add 2 Tbsp. natural peanut butter to apple at lunch plus add 1 servingGuacamole Chopped Saladto dinner.
Day 6
A.M. Snack (182 calories)
Lunch (436 calories)
Dinner (406 calories)
Daily Totals:1,511 calories, 78g protein, 74g fat, 150g carbohydrate, 29g fiber, 1,372mg sodium
To Make it 2,000 Calories:Add 1 servingBerry-Mint Kefir Smoothieto breakfast, 1/3 cup dry-roasted unsalted almonds to A.M. snack and 1 medium orange to P.M. snack.
Day 7
A.M. Snack (206 calories)
P.M. Snack (95 calories)
Dinner (407 calories)
Daily Totals:1,491 calories, 62g protein, 71g fat, 161g carbohydrate, 28g fiber, 1,235mg sodium
To Make it 2,000 Calories:Add 2 Tbsp. natural peanut butter to P.M. snack and add 1 avocado, sliced, to dinner.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
