Though we are bigdessertfans here atEatingWelland certainly believe that there’s a place for sugar in our diets, the reality is that many of us eat more added sugars than we realize. In the United States, the average adult consumes 17 teaspoons ofadded sugarsper day, which is far more than theAmerican Heart Association’srecommended limit of 6 to 9 teaspoons of added sugars per day.
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
That’s where this no-sugar Mediterranean diet plan comes in. You’ll find that you can still eat tasty meals and snacks without any added sugar, which may help you make long-term changes. The principles of the Mediterranean diet can be applied to any cuisine, not just to those traditional in the Mediterranean region. So feel free to swap in any foods or recipes that work best for you. As long as they prioritize fruits and veggies, whole grains, healthy fats and lean protein sources, you’re still on track with the health eating principles of the Mediterranean diet.
If you’re following this plan forweight loss, we set the base calories at 1,500 per day, which is a level where most people will lose weight. 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.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is continuously voted thebest dietoverall, and for good reason. It has a ton of health benefits, is delicious and doesn’t have a lot of food “rules” or restrictions, so it’s easy to follow. Thishealthy eating patternemphasizes healthy fats from olive oil, salmon and nuts, plus it focuses on fruit and vegetables, whole grains, lean proteins and legumes. The Mediterranean diet limits refined grains, processed foods and added sugars. As a bonus,research showsthat people who follow a Mediterranean diet tend to improve their heart health, boost brain health and have an easier time maintaining their weight.
Mediterranean Diet Foods to Eat
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (297 calories)
A.M. Snack (206 calories)
Lunch (472 calories)
P.M. Snack (59 calories)
Dinner (443 calories)
Daily Totals:1,476 calories, 91g protein, 59g fat, 158g carbohydrate, 35g fiber, 1,127mg sodium
To make it 2,000 calories:Add 1 small apple to lunch, add 1 cup edamame in pods to P.M. snack, and add 1 servingGuacamole Chopped Saladto dinner.
Marty Baldwin
Day 2
Breakfast (250 calories)
A.M. Snack (141 calories)
Lunch (425 calories)
P.M. Snack (238 calories)
Dinner (445 calories)
Daily Totals:1,500 calories, 75g protein, 72g fat, 144g carbohydrate, 31g fiber, 1,245mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast and add 30 unsalted dry-roasted almonds to A.M. snack.
Carolyn Hodges, M.S., RDN
Day 3
A.M. Snack (182 calories)
Dinner (588 calories)
Daily Totals:1,503 calories, 71g protein, 65g fat, 169g carbohydrate, 38g fiber, 1,538mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 1 medium orange to lunch and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.
Day 4
A.M. Snack (75 calories)
P.M. Snack (206 calories)
Dinner (514 calories)
Daily Totals:1,518 calories, 85g protein, 81g fat, 128g carbohydrate, 31g fiber, 1,077mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add 1 medium apple to lunch and add 1 servingBasic Green Salad with Vinaigretteto dinner.
Day 5
P.M. Snack (200 calories)
Dinner (457 calories)
Daily Totals:1,514 calories, 74g protein, 74g fat, 145g carbohydrate, 40g fiber, 1,429mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 1/4 cup unsalted dry-roasted almonds to A.M. snack, and add 1 medium peach to P.M. snack.
Day 6
A.M. Snack (268 calories)
Lunch (335 calories)
P.M. Snack (174 calories)
Dinner (442 calories)
Daily Totals:1,516 calories, 98g protein, 73g fat, 133g carbohydrate, 38g fiber, 1,051mg sodium
To make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add 12 dried walnut halves to P.M. snack, and add a 1-oz. slice whole-wheat baguette to dinner.
Day 7
A.M. Snack (282 calories)
Dinner (431 calories)
Daily Totals:1,498 calories, 82g protein, 67g fat, 152g carbohydrate, 42g fiber, 1,335mg sodium
To make it 2,000 calories:Add 2 Tbsp. natural peanut butter to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch, add 1 medium peach to P.M. snack, and add a 1-oz. slice whole-wheat baguette 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.
