Revolutionize Your Health: A Delicious 30-Day Mediterranean Meal Plan

Are you seeking a path to vibrant health and well-being? Look no further! This comprehensive 30-day meal plan is meticulously crafted to harness the power of the Mediterranean diet, renowned for its incredible health benefits. By incorporating nutrient-rich foods, emphasizing whole, unprocessed ingredients, and eliminating added sugars, this plan offers a delicious and sustainable approach to optimal health. This isn’t just about weight loss; it’s about embracing a lifestyle that nourishes your body and mind, leading to increased energy, improved mood, and a reduced risk of chronic diseases.

This plan provides a structured framework for your journey, with delicious recipes and flexible options to fit your individual needs and preferences. Whether you’re a seasoned health enthusiast or just beginning your wellness adventure, this Mediterranean diet meal plan will empower you to transform your health in just one month.

generado-desde-url-5rc2u4 Revolutionize Your Health: A Delicious 30-Day Mediterranean Meal Plan

The Cornerstone of Wellness: The Mediterranean Diet

The Mediterranean diet, rooted in the traditions of countries bordering the Mediterranean Sea, is more than just a diet; it’s a lifestyle. It emphasizes consuming whole, unprocessed foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. It also encourages moderate consumption of fish and lean proteins, while limiting red meat and processed foods.

This dietary approach has been extensively studied and is consistently lauded for its numerous health benefits. Research has consistently shown that adherence to the Mediterranean diet is linked to a reduced risk of:

Heart disease: By lowering bad cholesterol levels and promoting healthy blood vessels.
Type 2 diabetes: Through improved blood sugar control.
Certain cancers: Including colon and breast cancer.
Alzheimer’s disease and Dementia: The Mediterranean diet has been shown to protect brain health, as discussed in “Mediterranean Diet and Alzheimer’s: How Food Protects Your Brain” .
Obesity: Due to its emphasis on satiating foods and healthy portion sizes.
Inflammation: The high antioxidant content of the diet helps to combat chronic inflammation.

The flexibility of the Mediterranean diet is also a key advantage. It’s not about strict rules or deprivation but about making mindful food choices. You’re encouraged to enjoy food, savor flavors, and embrace a balanced approach to eating.

Key Principles of This 30-Day Plan

This 30-day meal plan is designed to be simple, delicious, and effective. It’s built upon the core principles of the Mediterranean diet, with a specific focus on:

No Added Sugar: We eliminate all added sugars from this plan. This includes sugar, corn syrup, honey, and agave, all of which can contribute to weight gain, inflammation, and other health problems. This approach aligns with the American Heart Association’s recommendation to limit added sugar intake.
High Protein: Each day’s menu is designed to provide at least 74 grams of protein, which is essential for satiety, muscle maintenance, and overall health.
High Fiber: The plan is designed to provide a minimum of 30 grams of fiber daily, promoting digestive health, managing blood sugar levels, and supporting heart health.
Calorie Flexibility: The plan includes three different calorie levels: 1,500, 1,800, and 2,000 calories, to accommodate a range of individual needs and activity levels.
Meal Prep Tips: Each week begins with meal prep suggestions to streamline the process and make healthy eating easier.
Delicious Recipes: The plan is filled with flavorful and satisfying recipes, ensuring you enjoy your meals while prioritizing your health.

Week-by-Week Breakdown: Delicious Meals and Meal Prep Strategies

This section outlines the meal plan in detail, providing a day-by-day breakdown of meals, snacks, and calorie counts, with helpful meal prep tips to simplify your weekly routine.

Week 1

Meal-Prep Tips:

Make Broccoli, Tomato & White Bean Quiche to have for breakfast on Days 2 through 5. Freeze in individual portions. Reserve 2 servings in the freezer to have later this month.
Prepare 20-Minute Black Bean Soup to have for lunch on Days 2 through 5.
Make Peanut Butter-Oat Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (352 calories): 1 serving Raspberry-Peach Chia Seed Smoothie
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (476 calories): 1 serving Avocado Tuna Salad Sandwich, 1 clementine
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (421 calories): (Recipe Needed)
Evening Snack (101 calories): (Recipe Needed)
Daily Totals: 1,792 calories, 72g fat, 110g protein, 192g carbohydrate, 44g fiber, 1,923mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast and substitute 1 medium orange for the clementine at lunch.

Day 2

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (195 calories): 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Lunch (473 calories): 1 serving 20-Minute Black Bean Soup, 1 cup cherries
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (461 calories): (Recipe Needed)
Evening Snack (176 calories): ¼ cup unsalted dry-roasted shelled pistachios
Daily Totals: 1,810 calories, 74g fat, 107g protein, 191g carbohydrate, 37g fiber, 2,281mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to evening snack.

Day 3

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (473 calories): 1 serving 20-Minute Black Bean Soup, 1 cup cherries
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (538 calories): 1 serving Chickpea Grain Bowl with Feta & Tomatoes
Daily Totals: 1,817 calories, 76g fat, 74g protein, 236g carbohydrate, 45g fiber, 1,421mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 4

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (218 calories): ¼ cup unsalted dry-roasted shelled pistachios, ½ cup blueberries
Lunch (473 calories): 1 serving 20-Minute Black Bean Soup, 1 cup cherries
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (509 calories): 1 serving Tilapia Fish Tacos
Evening Snack (101 calories): (Recipe Needed)
Daily Totals: 1,806 calories, 85g fat, 96g protein, 187g carbohydrate, 39g fiber, 1,837mg sodium.
Make it 1,500 calories: Omit A.M. snack and evening snack.
Make it 2,000 calories: Add 1 serving Pineapple & Avocado Salad to dinner.

Day 5

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (195 calories): 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Lunch (473 calories): 1 serving 20-Minute Black Bean Soup, 1 cup cherries
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (413 calories): (Recipe Needed)
Evening Snack (198 calories): ¼ cup hummus, 1 cup sliced carrots or veggie of choice
Daily Totals: 1,784 calories, 75g fat, 95g protein, 192g carbohydrate, 40g fiber, 2,114mg sodium.
Make it 1,500 calories: Omit orange at breakfast and omit evening snack.
Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and add 1 serving Cacio e Pepe Kale Salad to dinner.

Day 6

Breakfast (388 calories): 1 serving High-Protein Cottage Cheese Bowl
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (476 calories): 1 serving Avocado Tuna Salad Sandwich, 1 clementine
P.M. Snack (95 calories): 1 medium apple
Dinner (529 calories): 1 serving Fish Taco Bowls with Green Cabbage Slaw
Daily Totals: 1,788 calories, 83g fat, 105g protein, 163g carbohydrate, 33g fiber, 2,140mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 7

Breakfast (352 calories): 1 serving Raspberry-Peach Chia Seed Smoothie
A.M. Snack (195 calories): 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Lunch (411 calories): 1 serving Greek Salad with Edamame, 1-oz. slice whole-wheat baguette
P.M. Snack (146 calories): 2 servings Peanut Butter-Oat Energy Balls
Dinner (453 calories): 1 serving Chicken Guacamole Bowls
Evening Snack (237 calories): ¼ cup unsalted dry-roasted shelled pistachios, 1 medium orange
Daily Totals: 1,789 calories, 87g fat, 96g protein, 171g carbohydrate, 52g fiber, 1,927mg sodium.
Make it 1,500 calories: Omit baguette at lunch and omit pistachios at evening snack.
Make it 2,000 calories: Add 1 slice sprouted wheat toast with 1 Tbsp. almond butter to breakfast and add ½ cup blueberries to lunch.

Week 2

Meal-Prep Tips:

Make Apple-Pomegranate Overnight Oats to have for breakfast on Days 9 through 12.
Prepare High-Protein Pasta Salad to have for lunch on Days 9 through 12.
On Day 12, reserve 2 servings of Baked Pasta & Spring Veggies from dinner to have for lunch on Days 13 and 14.

Day 8

Breakfast (356 calories): 1 serving Anti-Inflammatory Breakfast Smoothie
A.M. Snack (193 calories): 1 serving Apple with Cinnamon Almond Butter
Lunch (411 calories): 1 serving Greek Salad with Edamame, 1-oz. slice whole-wheat baguette
P.M. Snack (206 calories): ¼ cup unsalted dry-roasted almonds
Dinner (625 calories): 1 serving Creamy Salmon & Asparagus Pasta
Daily Totals: 1,791 calories, 81g fat, 94g protein, 208g carbohydrate, 34g fiber, 1,452mg sodium.
Make it 1,500 calories: Omit baguette at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 9

Breakfast (456 calories): 1 serving Apple-Pomegranate Overnight Oats, 1 cup low-fat plain kefir
A.M. Snack (62 calories): 1 medium orange
Lunch (435 calories): 1 serving High-Protein Pasta Salad, 1 cup sliced carrots
P.M. Snack (268 calories): 1 serving No-Added-Sugar Cherry Crumble
Dinner (570 calories): 1 serving Ground Turkey Fajita Bowls
Daily Totals: 1,791 calories, 56g fat, 91g protein, 247g carbohydrate, 40g fiber, 1,528mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 10

Breakfast (456 calories): 1 serving Apple-Pomegranate Overnight Oats, 1 cup low-fat plain kefir
A.M. Snack (195 calories): 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Lunch (435 calories): 1 serving High-Protein Pasta Salad, 1 cup sliced carrots
P.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Dinner (427 calories): 1 serving Fajita-Stuffed Portobello Mushrooms
Daily Totals: 1,814 calories, 70 fat, 90 protein, 212g carbohydrate, 39 fiber, 1,530mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 11

Breakfast (456 calories): 1 serving Apple-Pomegranate Overnight Oats, 1 cup low-fat plain kefir
A.M. Snack (97 calories): ½ cup low-fat plain strained (Greek-style) yogurt, 1 serving No-Sugar-Added Chia Seed Jam
Lunch (435 calories): 1 serving High-Protein Pasta Salad, 1 cup sliced carrots
P.M. Snack (268 calories): 1 serving No-Added-Sugar Cherry Crumble
Dinner (567 calories): 1 serving Panzanella with Burrata & Tuna
Daily Totals: 1,823 calories, 76g fat, 81g protein, 214g carbohydrate, 30g fiber, 1,605mg sodium.
Make it 1,500 calories: Reduce to ½ cup kefir at breakfast and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 12

Breakfast (456 calories): 1 serving Apple-Pomegranate Overnight Oats, 1 cup low-fat plain kefir
A.M. Snack (195 calories): 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas
Lunch (435 calories): 1 serving High-Protein Pasta Salad, 1 cup sliced carrots
P.M. Snack (131 calories): 1 large pear
Dinner (588 calories): (Recipe Needed)
Daily Totals: 1,805 calories, 65g fat, 81g protein, 229g carbohydrate, 41g fiber, 1,941mg sodium.
Make it 1,500 calories: Omit kefir at breakfast, reduce to ⅓ cup carrots at lunch and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 13

Breakfast (371 calories): 1 serving Pesto, Egg & Potato Skillet, 1 cup sliced strawberries
A.M. Snack (268 calories): ¼ cup unsalted dry-roasted almonds, 1 medium orange
Lunch (411 calories): 1 serving Baked Pasta & Spring Veggies
P.M. Snack (268 calories): 1 serving No-Added-Sugar Cherry Crumble
Dinner (489 calories): (Recipe Needed)
Daily Totals: 1,807 calories, 94g fat, 85g protein, 172g carbohydrate, 36g fiber, 1,788mg sodium.
Make it 1,500 calories: Omit orange at A.M. snack and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 14

Breakfast (371 calories): 1 serving Pesto, Egg & Potato Skillet, 1 cup sliced strawberries
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (411 calories): 1 serving Baked Pasta & Spring Veggies
P.M. Snack (95 calories): 1 medium apple
Dinner (629 calories): (Recipe Needed)
Daily Totals: 1,807 calories, 92g fat, 89g protein, 175g carbohydrate, 36g fiber, 1,873mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to the P.M. snack.

Week 3

Meal-Prep Tips:

Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast for the rest of the month.
Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 15 through 19.
On Day 19, reserve 2 servings of Creamy Basil-Tomato Chicken Pasta Bake from dinner to have for lunch on Days 20 and 21.

Day 15

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (95 calories): 1 medium apple
Lunch (515 calories): 1 serving Cucumber-Hummus Wrap, ¼ cup unsalted dry-roasted almonds
P.M. Snack (101 calories): (Recipe Needed)
Dinner (514 calories): (Recipe Needed)
Daily Totals: 1,809 calories, 106g fat, 80g protein, 160g carbohydrate, 38g fiber, 1,595mg sodium.
Make it 1,500 calories: Omit A.M. snack and omit almonds at lunch.
Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.

Day 16

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (101 calories): (Recipe Needed)
Lunch (406 calories): 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette, 3 oz. cooked chicken breast
P.M. Snack (131 calories): 1 large pear
Dinner (578 calories): 1 serving Roasted Butternut Squash Hummus Bowl
Daily Totals: 1,799 calories, 90g fat, 82g protein, 188g carbohydrate, 37g fiber, 1,375mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 17

Breakfast (465 calories): 1 serving Egg, Tomato & Feta Breakfast Pita, 1 cup cherries
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (406 calories): 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette, 3 oz. cooked chicken breast
P.M. Snack (131 calories): 1 large pear
Dinner (487 calories): 1 serving Creamy Garlic Skillet Chicken with Spinach, ¾ cup cooked brown rice
Daily Totals: 1,790 calories, 62g fat, 99g protein, 218g carbohydrate, 30g fiber, 1,548mg sodium.
Make it 1,500 calories: Omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 18

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (101 calories): (Recipe Needed)
Lunch (406 calories): 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette, 3 oz. cooked chicken breast
P.M. Snack (105 calories): 1 medium banana
Dinner (583 calories): 1 serving No-Cook Black Bean Taco Bowls
Daily Totals: 1,790 calories, 83g fat, 86g protein, 196g carbohydrate, 36g fiber, 1,071mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 19

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (101 calories): (Recipe Needed)
Lunch (406 calories): 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette, 3 oz. cooked chicken breast
P.M. Snack (131 calories): 1 large pear
Dinner (576 calories): 1 serving Creamy Basil-Tomato Chicken Pasta Bake
Daily Totals: 1,798 calories, 77g fat, 117g protein, 180g carbohydrate, 34g fiber, 1,468mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Raspberry-Peach Chia Seed Smoothie and change A.M. snack to 1 clementine.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 20

Breakfast (465 calories): 1 serving Egg, Tomato & Feta Breakfast Pita, 1 cup cherries
A.M. Snack (101 calories): (Recipe Needed)
Lunch (576 calories): 1 serving Creamy Basil-Tomato Chicken Pasta Bake
P.M. Snack (131 calories): 1 large pear
Dinner (541 calories): 1 serving Cilantro-Lime Shrimp Bowl
Daily Totals: 1,807 calories, 59g fat, 110g protein, 222g carbohydrate, 36g fiber, 2,294mg sodium.
Make it 1,500 calories: Omit cherries at breakfast and omit A.M. and P.M. snacks.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 21

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (31 calories): ½ cup blackberries
Lunch (576 calories): 1 serving Creamy Basil-Tomato Chicken Pasta Bake
P.M. Snack (215 calories): 1 serving Cottage Cheese Snack Jar with Fruit
Dinner (392 calories): 1 serving Spicy Chicken & Cabbage Stir Fry
Daily Totals: 1,798 calories, 81g fat, 120g protein, 165g carbohydrate, 31g fiber, 1,350mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and change P.M. snack to 1 medium banana.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to the A.M. snack.

Week 4

Day 22

Breakfast (388 calories): 1 serving High-Protein Cottage Cheese Bowl
A.M. Snack (131 calories): 1 large pear
Lunch (476 calories): 1 serving Avocado Tuna Salad Sandwich, 1 clementine
P.M. Snack (260 calories): 1 serving Apple Pie Energy Balls
Dinner (522 calories): (Recipe Needed)
Daily Totals: 1,777 calories, 92g fat, 95g protein, 152g carbohydrate, 30g fiber, 1,891mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 23

Breakfast (424 calories): 1 serving Strawberry Chia Pudding
A.M. Snack (138 calories): ¾ cup low-fat plain strained (Greek-style) yogurt, 1 serving No-Sugar-Added Chia Seed Jam
Lunch (469 calories): (Recipe Needed)
P.M. Snack (260 calories): 1 serving Apple Pie Energy Balls
Dinner (491 calories): 1 serving Roasted Veggies with Halloumi & Chickpeas
Daily Totals: 1,782 calories, 102g fat, 87g protein, 144g carbohydrate, 37g fiber, 1,351mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 24

Breakfast (424 calories): 1 serving Strawberry Chia Pudding
A.M. Snack (101 calories): (Recipe Needed)
Lunch (469 calories): (Recipe Needed)
P.M. Snack (260 calories): 1 serving Apple Pie Energy Balls
Dinner (547 calories): (Recipe Needed)
Daily Totals: 1,801 calories, 95g fat, 108g protein, 146g carbohydrate, 35g fiber, 1,725mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.

Day 25

Breakfast (424 calories): 1 serving Strawberry Chia Pudding
A.M. Snack (138 calories): ¾ cup low-fat plain strained (Greek-style) yogurt, 1 serving No-Sugar-Added Chia Seed Jam
Lunch (469 calories): (Recipe Needed)
P.M. Snack (260 calories): 1 serving Apple Pie Energy Balls
Dinner (494 calories): 1 serving Creamy Garlic-Parmesan Butter Beans
Daily Totals: 1,785 calories, 88g fat, 90g protein, 174g carbohydrate, 43g fiber, 1,518mg sodium.
Make it 1,500 calories: Omit P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 2 Tbsp. chopped walnuts to A.M. snack.

Day 26

Breakfast (424 calories): 1 serving Strawberry Chia Pudding
A.M. Snack (62 calories): 1 medium orange
Lunch (469 calories): (Recipe Needed)
P.M. Snack (260 calories): 1 serving Apple Pie Energy Balls
Dinner (607 calories): (Recipe Needed)
Daily Totals: 1,822 calories, 91g fat, 87g protein, 187g carbohydrate, 44g fiber, 1,426mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 27

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (101 calories): (Recipe Needed)
Lunch (540 calories): 1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (95 calories): 1 medium apple
Dinner (479 calories): (Recipe Needed)
Daily Totals: 1,799 calories, 92g fat, 93g protein, 168g carbohydrate, 33g fiber, 1,630mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and omit A.M. snack.
Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 28

Breakfast (584 calories): 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (35 calories): 1 clementine
Lunch (540 calories): 1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (101 calories): (Recipe Needed)
Dinner (535 calories): 1 serving Crispy Sheet-Pan Black Bean Tacos
Daily Totals: 1,795 calories, 82g fat, 86g protein, 195g carbohydrate, 42g fiber, 1,479mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving High-Protein Cottage Cheese Bowl and omit PM. snack.
Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack.

Week 5

Day 29

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (215 calories): 1 serving Cottage Cheese Snack Jar with Fruit
Lunch (540 calories): 1 serving High-Protein Caprese Chickpea Salad
P.M. Snack (131 calories): 1 large pear
Dinner (544 calories): (Recipe Needed)
Daily Totals: 1,794 calories, 87g fat, 106g protein, 162g carbohydrate, 38g fiber, 2,050mg sodium.
Make it 1,500 calories: Omit orange at breakfast and omit A.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 30

Breakfast (364 calories): 1 serving Broccoli, Tomato & White Bean Quiche, 1 medium orange
A.M. Snack (301 calories): 1 serving Banana-Peanut Butter Yogurt Parfait
Lunch (420 calories): 1 serving Greek Salad with Edamame, 1 medium banana
P.M. Snack (101 calories): (Recipe Needed)
Dinner (598 calories): 1 serving Creamy Pesto Beans
Daily Totals: 1,783 calories, 87g fat, 93g protein, 178g carbohydrate, 37g fiber, 1,655mg sodium.
Make it 1,500 calories: Omit A.M. snack.

Addressing Common Questions

Can I mix and match meals if there is one I do not like? Absolutely! Feel free to swap meals or find inspiration in other Mediterranean diet recipes. The most important thing is to consume healthy, whole foods.
Can I eat the same breakfast or lunch every day? Yes, you can certainly repeat breakfast or lunch options. Adjust snacks as needed to match your desired calorie intake.
Why isn’t there a 1,200-calorie option? The Dietary Guidelines for Americans recommend against such a low calorie intake for most people, as it can be difficult to meet nutritional needs and isn’t sustainable for long-term health.

The Benefits: Beyond the Basics

This plan offers more than just a structured eating regimen; it’s a holistic approach to wellness. By adopting the Mediterranean diet, you’re not only nourishing your body but also enhancing your overall quality of life. You’re potentially setting yourself up for: