In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHealthy Low-Carb FoodsDay 1Day 2Day 3Day 4Day 5Day 6Day 7Day 8Day 9Day 10Day 11Day 12Day 13Day 14Day 15Day 16Day 17Day 18Day 19Day 20Day 21Day 22Day 23Day 24Day 25Day 26Day 27Day 28Day 29Day 30
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
Healthy Low-Carb Foods
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Day 30
There’s a reason the Mediterranean diet consistently ranks as one of the healthiest diets.Research showsthat the Mediterranean diet can improve heart health, reduce the risk of some cancers andprotect our brains. When paired with a lower-carb diet, the Mediterranean diet may be particularly beneficial in lowering blood sugars for people with diabetes.
Feel free to follow this plan for the full 30 days or choose just a few recipes to try out. We’ve included recipes that are low in carbs—but not too low that you miss out on important nutrients—to help you meet your health and nutrition goals.
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.
In this healthy low-carb meal plan, we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week. If you’re feeling hungry at 1,500 calories, bump it up until you feel satisfied and slowly taper down to fewer calories over the next few months.
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.
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.
Healthy Low-Carb Foods to Focus on for the Mediterranean Diet
The New Mediterranean Diet
How to Meal-Prep Your Week of Meals
Breakfast (285 calories)
A.M. Snack (187 calories)
Lunch (360 calories)
P.M. Snack (268 calories)
Dinner (409 calories)
Daily Totals:1,510 calories, 88 g protein, 100 g carbohydrates, 33 g fiber, 91 g fat, 1,345 mg sodium
To make it 2,000 calories:Add 4 Tbsp. chopped walnuts to A.M. snack, add 1 large pear to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (360 calories)
A.M. Snack (200 calories)
Lunch (374 calories)
P.M. Snack (124 calories)
Dinner (447 calories)
Meal-Prep Tip:Double theBasic Quinoarecipe so it’s ready for dinner tomorrow.
Daily Totals:1,505 calories, 80 g protein, 111 g carbohydrates, 31 g fiber, 86 g fat, 1,159 mg sodium
To make it 2,000 calories:Increase to 1/4 cup walnuts at breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.
A.M. Snack (163 calories)
P.M. Snack (131 calories)
Dinner (450 calories)
Daily Totals:1,478 calories, 68 g protein, 115 g carbohydrates, 32 g fiber, 88 g fat, 983 mg sodium
To make it 2,000 calories:Increase to 1/4 cup walnuts at both breakfast and A.M. snack, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
A.M. Snack (206 calories)
Dinner (432 calories)
Daily Totals:1,504 calories, 67 g protein, 105 g carbohydrates, 32 g fiber, 97 g fat, 1,154 mg sodium
To make it 2,000 calories:Increase to 1/4 cup walnuts at breakfast, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (277 calories)
A.M. Snack (41 calories)
P.M. Snack (248 calories)
Dinner (540 calories)
Daily Totals:1,481 calories, 76 g protein, 95 g carbohydrates, 32 g fiber, 96 g fat, 1,534 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack, add 1 clementine to lunch and increase to 2 servingsEverything Bagel Avocado Toastat dinner.
A.M. Snack (262 calories)
Lunch (366 calories)
P.M. Snack (62 calories)
Daily Totals:1,508 calories, 74 g protein, 108 g carbohydrates, 32 g fiber, 92 g fat, 1,553 mg sodium
To make it 2,000 calories:Increase to 1/3 cup walnuts at A.M. snack, add 1 large pear to lunch and add 1/3 cup dry-roasted unsalted almonds.
P.M. Snack (227 calories)
Dinner (459 calories)
Daily Totals:1,525 calories, 79 g protein, 88 g carbohydrates, 30 g fiber, 100 g fat, 2,102 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 3 Tbsp. slivered almonds to A.M. snack and 1 large pear to lunch.
A.M. Snack (131 calories)
Lunch (325 calories)
P.M. Snack (334 calories)
Dinner (424 calories)
Daily Totals:1,491 calories, 86 g protein, 112 g carbohydrates, 34 g fiber, 81 g fat, 1,259 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Breakfast (270 calories)
A.M. Snack (304 calories)
Lunch (352 calories)
P.M. Snack (42 calories)
Dinner (534 calories)
Daily Totals:1,502 calories, 68 g protein, 126 g carbohydrates, 30 g fiber, 87 g fat, 1,669 mg sodium
To make it 2,000 calories:Add 1 1/4 cups low-fat plain Greek yogurt and 3 Tbsp. slivered almonds to P.M. snack and increase to 2 servingsPineapple & Avocado Saladat dinner.
A.M. Snack (95 calories)
P.M. Snack (272 calories)
Dinner (493 calories)
Daily Totals:1,482 calories, 61 g protein, 120 g carbohydrates, 34 g fiber, 91 g fat, 2,044 mg sodium
To make it 2,000 calories:Add 3 Tbsp. natural peanut butter for A.M. snack, add 1 clementine to P.M. snack and add 1/2 an avocado to the salad at dinner.
P.M. Snack (275 calories)
Dinner (480 calories)
Daily Totals:1,508 calories, 96 g protein, 113 g carbohydrates, 30 g fiber, 76 g fat, 1,698 mg sodium
To make it 2,000 calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, increase to 2 Tbsp. chopped walnuts at the P.M. snack and add 1/2 an avocado to dinner.
A.M. Snack (64 calories)
P.M. Snack (305 calories)
Dinner (495 calories)
Daily Totals:1,486 calories, 75 g protein, 111 g carbohydrates, 31 g fiber, 84 g fat, 2,261 mg sodium
To make it 2,000 calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
Lunch (386 calories)
P.M. Snack (315 calories)
Dinner (392 calories)
Daily Totals:1,501 calories, 97 g protein, 103 g carbohydrates, 30 g fiber, 81 g fat, 1,894 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
P.M. Snack (357 calories)
Dinner (401 calories)
Daily Totals:1,515 calories, 77 g protein, 115 g carbohydrates, 33 g fiber, 87 g fat, 1,408 mg sodium
To make it 2,000 calories:Increase to 1 1/2 cups yogurt and 4 Tbsp. walnuts at breakfast and 3 Tbsp. natural peanut butter to A.M. snack.
Breakfast (296 calories)
A.M. Snack (295 calories)
P.M. Snack (164 calories)
Dinner (400 calories)
Daily Totals:1,514 calories, 68 g protein, 123 g carbohydrates, 33 g fiber, 89 g fat, 1,268 mg sodium
To make it 2,000 calories:Add 1 medium apple to breakfast, 1 large pear to lunch and 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (236 calories)
Lunch (337 calories)
Dinner (411 calories)
Daily Totals:1,509 calories, 77 g protein, 110 g carbohydrates, 33 g fiber, 91 g fat, 1,185 mg sodium
To make it 2,000 calories:Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
P.M. Snack (330 calories)
Dinner (428 calories)
Daily Totals:1,496 calories, 85 g protein, 128 g carbohydrates, 30 g fiber, 75 g fat, 1,185 mg sodium
To make it 2,000 calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 clementine to lunch and add 1 servingCucumber & Avocado Saladto dinner.
A.M. Snack (305 calories)
P.M. Snack (145 calories)
Dinner (439 calories)
Daily Totals:1,495 calories, 74 g protein, 133 g carbohydrates, 33 g fiber, 79 g fat, 1,718 mg sodium
To make it 2,000 calories:Add 1/3 cup dry-roasted unsalted almonds to breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack and add 3 Tbsp. slivered almonds to P.M. snack.
A.M. Snack (241 calories)
P.M. Snack (225 calories)
Daily Totals:1,508 calories, 64 g protein, 107 g carbohydrates, 32 g fiber, 102 g fat, 965 mg sodium
To make it 2,000 calories:Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (315 calories)
Lunch (355 calories)
Daily Totals:1,510 calories, 88 g protein, 129 g carbohydrates, 32 g fiber, 79 g fat, 982 mg sodium
To make it 2,000 calories:Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.
P.M. Snack (95 calories)
Dinner (586 calories)
Daily Totals:1,518 calories, 94 g protein, 122 g carbohydrates, 34 g fiber, 80 g fat, 1,656 mg sodium
To make it 2,000 calories:Add 4 Tbsp. chopped walnuts to A.M. snack and 3 Tbsp. natural peanut butter to P.M. snack.
P.M. Snack (238 calories)
Dinner (522 calories)
Daily Totals:1,494 calories, 87 g protein, 115 g carbohydrates, 33 g fiber, 81 g fat, 1,160 mg sodium
To make it 2,000 calories:Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/4 cup dried walnut halves to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
Breakfast (288 calories)
A.M. Snack (169 calories)
Lunch (361 calories)
Daily Totals:1,518 calories, 74 g protein, 97 g carbohydrates, 32 g fiber, 99 g fat, 1,495 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Dinner (458 calories)
Daily Totals:1,506 calories, 79 g protein, 114 g carbohydrates, 32 g fiber, 89 g fat, 1,758 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1/4 cup dried walnut halves to A.M. snack and increase to 1/3 cup almonds at P.M. snack.
Meal-Prep Tip:Prepare 3 servings ofBerry Chia Puddingto have for breakfast on Days 26 through 28.
Daily Totals:1,506 calories, 61 g protein, 125 g carbohydrates, 32 g fiber, 93 g fat, 1,769 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 clementine to dinner.
Breakfast (343 calories)
Daily Totals:1,514 calories, 75 g protein, 121 g carbohydrates, 35 g fiber, 87 g fat, 1,517 mg sodium
To make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 avocado to dinner.
Lunch (387 calories)
P.M. Snack (137 calories)
Daily Totals:1,483 calories, 85 g protein, 110 g carbohydrates, 38 g fiber, 80 g fat, 1,490 mg sodium
To make it 2,000 calories:Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack and add 1 servingCucumber & Avocado Saladto dinner.
Daily Totals:1,489 calories, 69 g protein, 145 g carbohydrates, 43 g fiber, 74 g fat, 1,515 mg sodium
To make it 2,000 calories:Add 3 Tbsp. natural peanut butter to P.M. snack and 1 servingCucumber & Avocado Saladto dinner.
Lunch (384 calories)
P.M. Snack (270 calories)
Dinner (431 calories)
Daily Totals:1,505 calories, 78 g protein, 114 g carbohydrates, 31 g fiber, 88 g fat, 1,726 mg sodium
To make it 2,000 calories:Add 1/4 cup dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner.
Dinner (468 calories)
Daily Totals:1,520 calories, 65 g protein, 117 g carbohydrates, 30 g fiber, 93 g fat, 1,851 mg sodium
To make it 2,000 calories:Add 1 servingRaspberry-Kefir Power Smoothieto breakfast and add 1/3 cup dried walnut halves to A.M. snack.
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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.
