Mediterranean Diet Meal Plan for Summer: 1,500 Calories

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TheMediterranean dietis seen as one of the healthiest ways to eat, with its emphasis on getting in plenty of fruits and vegetables, whole grains, legumes, lean protein and healthy fats (especially the healthy omega-3 fats you find in salmon, nuts and olive oil). It’s an easy eating plan to follow, especially during the lush summer months when fruits and veggies are at their prime. Full of fresh, seasonal foods, this plan will help you create healthy and delicious meals all week long, while sticking to 1,500 calories a day-a level at which most people will lose a healthy 1 to 2 pounds per week. To keep things cool in your kitchen during the hot summer months, we made sure to include several grill-friendly options along with simple no-cook recipes.

This plan has you covered with delicious time-savingmeal-prep lunch ideasyou can make ahead so they’re ready to go during the busy week. Planning ahead and being efficient with food prep can allow you to relax and be more mindful with your food choices-no need for expensive or not-so-healthy takeout when the prep is already done!

How to Meal Prep Your Week of Meals:

1. Make theMeal-Prep Vegan Lettuce Wrapsto have for lunch on Days 2 through 5.

2. To save time in the morning, prep theBlueberry-Banana Overnight Oatsto have as grab-and-go breakfasts on Days 1 and 6.

Looking for more?Don’t miss our30-Day Mediterranean Diet Meal Plan

Day 1

Looking for ways to stay cool in the hot summer months? To keep the stove turned off, try no-cook recipes like overnight oats, veggie-packed salads and theNo-Cook Tomato Saucein tonight’s dinner. The vitamin C content of raw vegetables is higher than in cooked. Eating foods like spinach, broccoli or bell peppers raw means you’ll get more of the health-boosting benefits vitamin C has to offer. Plus, these foods have a high water content, so they will help keep you hydrated in the warmer weather.

Breakfast (285 calories)

• 1 servingBlueberry-Banana Overnight Oats

A.M. Snack (186 calories)

Lunch (351 calories)

• 1 servingAvocado Egg Salad Sandwiches

P.M. Snack (162 calories)

Dinner (497 calories)

• 1 servingSpaghetti & Chicken Meatballs with No-Cook Tomato Sauce

Daily Totals: 1,479 calories, 62 g protein, 175 g carbohydrates, 37 g fiber, 67 g fat, 1,787 mg sodium

Day 2

Breakfast (259 calories)

• 1 servingFig & Honey Yogurttopped with 1 Tbsp. chia seeds

A.M. Snack (62 calories)

• 1 medium orange

Lunch (425 calories)

• 1 servingMeal-Prep Vegan Lettuce Wraps

P.M. Snack (173 calories)

Dinner (522 calories)

• 1 servingZucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

• 2 cups mixed greens topped with extra Tahini-Ranch Sauce or 1 Tbsp. each olive oil and vinegar

Evening Snack (62 calories)

• 2 cups air-popped popcorn

Daily Totals: 1,503 calories, 47 g protein, 188 g carbohydrates, 41 g fiber, 70 g fat, 1,336 mg sodium

Day 3

Breakfast (364 calories)

• 1 medium banana

A.M. Snack (77 calories)

• 10 almonds

P.M. Snack (192 calories)

Dinner (461 calories)

• 1 servingSummer Vegetable Sesame Noodles

• 3 Tbsp. crumbled feta cheese

Daily Totals: 1,519 calories, 51 g protein, 209 g carbohydrates, 36 g fiber, 61 g fat, 1,559 mg sodium

Day 4

Breakfast (272 calories)

• 1 servingRicotta & Yogurt Parfait

A.M. Snack (192 calories)

P.M. Snack (169 calories)

Dinner (449 calories)

• 1 servingCharred Eggplant & Tomato Pasta

Daily Totals: 1,507 calories, 60 g protein, 180 g carbohydrates, 44 g fiber, 68 g fat, 1,386 mg sodium

Day 5

Fiber gets a lot of props when it comes to weight loss and gut health, and for good reason.High-fiber foods, like fruits, vegetables and whole grains, help to fill you up and keep you satisfied while you’re eating fewer calories to lose weight. At the same time, fiber acts as food for the health-promoting bacteria in our gut. For these reasons, it’s important to work fiber into your day in several ways. The fiber in today’s meals and snacks comes mostly from the chia seeds, raspberries and the medley of beans in theMeal-Prep Vegan Lettuce Wraps. Use this meal plan as inspiration to get creative about adding fiber to your days.

A.M. Snack (64 calories)

• 1 cup raspberries

P.M. Snack (167 calories)

Dinner (480 calories)

• 1 servingSalmon with Curried Yogurt & Cucumber Salad

• 1 cup cooked quinoa

Meal Prep Tip:Make theBlueberry-Banana Overnight Oatstonight so your breakfast is ready to grab-and-go tomorrow morning.

Daily Totals: 1,500 calories, 73 g protein, 205 g carbohydrates, 42 g fiber, 48 g fat, 1,396 mg sodium

Day 6

Summer is a great time for dinner parties and get-togethers with friends over tasty eats. To prevent things from getting overwhelming, plan to stick to a menu that’s simple and easy to prep. A taco bar is a sure win-who doesn’t like tacos?! Not only does it create a colorful centerpiece for your gathering, but it can also be healthy when you set out lots of veggies for toppings. Plus, a taco bar allows guests to make their plate their way without extra work for the host. With a whole-grain tortilla and lean-protein filling, you can’t go wrong. Additionally, salsas and spreads with a citrus base (think: lime or lemon juice) store well in the refrigerator for delicious day-after leftovers.

Breakfast (346 calories)

A.M. Snack (196 calories)

• 15 walnut halves

P.M. Snack (224 calories)

Dinner (337 calories)

• 1 servingChipotle Skirt Steak Tacos with Smoky Tomatillo Salsa

• 2 cups air-popped popcorn topped with 1 tsp. Italian seasoning

Daily Totals: 1,516 calories, 53 g protein, 179 g carbohydrates, 37 g fiber, 71 g fat, 1,290 mg sodium

Day 7

The colors of fruits and vegetables represent the phytochemicals they contain. Blue and purple vegetables contain anthocyanins, and red and orange vegetables contain carotenoids. These phytochemicals work as antioxidants in the body, helping to combat inflammation and protecting against chronic disease. To get the most phytochemical potential out of your foods, you want to be eating a wide variety of colorful fruits and veggies. The Mediterranean diet makes it easy to get your fill, with its emphasis on incorporating plenty of plant-based foods each day.

Breakfast (333 calories)

Lunch (324 calories)

• 1 servingRoasted Bell Pepper Salad with Mozzarella & Basil

• 1 whole-wheat pita (4-inch), toasted and drizzled with 2 tsp. olive oil

P.M. Snack (179 calories)

Dinner (595 calories)

Daily Totals: 1,494 calories, 91 g protein, 165 g carbohydrates, 37 g fiber, 55 g fat, 1,348 mg sodium

WATCH:Why is the Mediterranean Diet So Healthy

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