While most of us aren’t lucky enough to spend our summer soaking up the sun on the coast of the Mediterranean Sea, we can at least eat like we do, thanks to this 30-day low-carb Mediterranean meal plan—and enjoy thehealth benefitsof doing so. Though the Mediterranean diet works well in all seasons, it’s particularly delicious and fun to follow during the warmer months when fresh, seasonal produce—a staple of the diet—is so plentiful. In this version, we opt for a low carb Mediterranean plan. We aimed to keep the carbs around 100 grams per day, which is about half the typical amount of carbohydrates in a diet of this calorie level, but not so low that you’ll miss out on important nutrients, like fiber.
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
Because many people follow meal plans for weight loss, we capped the calorie level at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. 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:
Read More:Why is the Mediterranean Diet So Healthy?
What to Eat on a Low-Carb Mediterranean Diet:
Week 1
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (339 calories)
A.M. Snack (206 calories)
Lunch (360 calories)
P.M. Snack (137 calories)
Dinner (459 calories)
Daily Totals:1,503 calories, 74 g protein, 77 g carbohydrate, 34 g fiber, 107 g fat, 993 mg sodium
To Make it 2,000 Calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, increase to ⅓ cup walnut halves at the P.M. snack and increase to 1 whole avocado at dinner.
Day 2
Breakfast (325 calories)
A.M. Snack (187 calories)
Lunch (337 calories)
P.M. Snack (206 calories)
Dinner (431 calories)
Daily Totals:1,486 calories, 59 g protein, 84 g carbohydrate, 33 g fiber, 111 g fat, 983 mg sodium
To Make it 2,000 Calories:Increase to 4 Tbsp. chopped walnuts at breakfast, increase to ⅓ cup dried walnut halves at the A.M. snack plus add 1 medium apple with 3 Tbsp. almond butter to lunch.
Day 3
Breakfast (285 calories)
A.M. Snack (238 calories)
P.M. Snack (227 calories)
Dinner (411 calories)
Daily Totals:1,497 calories, 80 g protein, 107 g carbohydrate, 34 g fiber, 87 g fat, 1,625 mg sodium
To Make it 2,000 Calories:Add ⅓ cup almonds to the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.
Day 4
¼ cup dry-roasted unsalted almonds
P.M. Snack (157 calories)
Dinner (517 calories)
Daily Totals:1,501 calories, 59 g protein, 100 g carbohydrate, 36 g fiber, 104 g fat, 1,599 mg sodium
To Make it 2,000 Calories:Increase to ⅓ cup almonds at the A.M. snack, add 1 medium apple with 3 Tbsp. almond butter at lunch plus increase to ⅓ cup walnuts at the P.M. snack.
Day 5
A.M. Snack (59 calories)
P.M. Snack (248 calories)
Dinner (519 calories)
Daily Totals:1,488 calories, 76 g protein, 98 g carbohydrate, 36 g fiber, 96 g fat, 1,079 mg sodium
To Make it 2,000 Calories: Add ⅓ cup almonds to the A.M. snack, add 1 medium peach to lunch and increase to 1 whole avocado at dinner.
Day 6
A.M. Snack (64 calories)
Lunch (352 calories)
P.M. Snack (258 calories)
Dinner (523 calories)
Daily Totals:1,522 calories, 100 g protein, 93 g carbohydrate, 36 g fiber, 90 g fat, 1,152 mg sodium
To Make it 2,000 Calories:Increase to 4 Tbsp. walnuts at breakfast, add ⅓ cup almonds to the A.M. snack, increase to ⅓ cup walnuts at the P.M. snack plus add add ⅔ cup cooked quinoa to dinner.
Day 7
A.M. Snack (249 calories)
P.M. Snack (131 calories)
Dinner (429 calories)
Daily Totals:1,500 calories, 88 g protein, 97 g carbohydrate, 31 g fiber, 91 g fat, 1,526 mg sodium
Week 2
Day 8
Lunch (384 calories)
P.M. Snack (118 calories)
Dinner (478 calories)
Daily Totals:1,510 calories, 96 g protein, 112 g carbohydrate, 30 g fiber, 80 g fat, 1,461 mg sodium
To Make it 2,000 Calories:Increase to ⅓ cup almonds at the A.M. snack, increase to ⅓ cup walnuts and add 1 medium peach at the P.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.
Day 9
Breakfast (326 calories)
A.M. Snack (119 calories)
Lunch (351 calories)
P.M. Snack (268 calories)
Dinner (430 calories)
Daily Totals:1,494 calories, 80 g protein, 81 g carbohydrate, 30 g fiber, 100 g fat, 1,283 mg sodium
To Make it 2,000 Calories:Add ⅓ cup almonds to the A.M. snack plus add 1 servingGuacamole Chopped Saladto dinner.
Day 10
Dinner (540 calories)
Daily Totals:1,488 calories, 70 g protein, 109 g carbohydrate, 33 g fiber, 90 g fat, 1,898 mg sodium
To Make it 2,000 Calories:Add 1 cup low-fat plain Greek yogurt to breakfast and add ⅓ cup almonds and 1 medium peach to the A.M. snack.
Day 11
A.M. Snack (270 calories)
P.M. Snack (62 calories)
Daily Totals:1,508 calories, 83 g protein, 90 g carbohydrate, 34 g fiber, 96 g fat, 1,787 mg sodium
To Make it 2,000 Calories:Add 1 servingEverything Bagel Avocado Toastto breakfast, 1 medium peach to lunch and 1/3 cup almonds to the P.M. snack.
Day 12
Dinner (496 calories)
Daily Totals:1,510 calories, 62 g protein, 99 g carbohydrate, 32 g fiber, 104 g fat, 1,316 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 3 Tbsp. natural peanut butter to breakfast and increase to 1/3 cup dried walnut halves at the P.M. snack.
Day 13
A.M. Snack (225 calories)
Lunch (305 calories)
Dinner (442 calories)
Daily Totals:1,504 calories, 58 g protein, 97 g carbohydrate, 31 g fiber, 106 g fat, 797 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Day 14
A.M. Snack (163 calories)
P.M. Snack (278 calories)
Dinner (454 calories)
Daily Totals: 1,484 calories, 59 g protein, 134 g carbohydrate, 35 g fiber, 87 g fat, 1,823 mg sodium
To Make it 2,000 Calories:Add 1 servingEverything Bagel Avocado Toastto breakfast and 20 almonds to the A.M. snack plus increase to 2 servingsTraditional Greek Saladat dinner.
Week 3
Day 15
Breakfast (296 calories)
A.M. Snack (30 calories)
Dinner (593 calories)
Daily Totals:1,486 calories, 78 g protein, 125 g carbohydrate, 43 g fiber, 84 g fat, 1,989 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup almonds to the A.M. snack.
Day 16
Eva Kolenko
A.M. Snack (174 calories)
Lunch (374 calories)
Dinner (417 calories)
Daily Totals:1,518 calories, 88 g protein, 96 g carbohydrate, 30 g fiber, 89 g fat, 1,743 mg sodium
To Make it 2,000 Calories:Add 15 dried walnut halves to the A.M. snack plus add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 17
Dinner (415 calories)
Daily Totals:1,483 calories, 82 g protein, 106 g carbohydrate, 30 g fiber, 87 g fat, 1,279 mg sodium
Day 18
A.M. Snack (216 calories)
P.M. Snack (169 calories)
Dinner (419 calories)
Daily Totals:1,502 calories, 81 g protein, 113 g carbohydrate, 35 g fiber, 87 g fat, 1,453 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus increase to 24 dried walnut halves at the P.M. snack.
Day 19
A.M. Snack (203 calories)
P.M. Snack (225 calories)
Dinner (394 calories)
Daily Totals:1,520 calories, 91 g protein, 81 g carbohydrate, 29 g fiber, 98 g fat, 1,011 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 20
Katie Webster
A.M. Snack (265 calories)
Lunch (325 calories)
P.M. Snack (161 calories)
Daily Totals:1,505 calories, 88 g protein, 102 g carbohydrate, 30 g fiber, 88 g fat, 1,333 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch and add 1 servingGuacamole Chopped Saladto dinner.
Day 21
P.M. Snack (110 calories)
Dinner (565 calories)
Daily Totals:1,502 calories, 86 g protein, 100 g carbohydrate, 37 g fiber, 88 g fat, 1,912 mg sodium
To Make it 2,000 Calories:Add 1 medium apple to breakfast, add 1 servingEverything Bagel Avocado Toastto lunch and add 1/3 cup dried walnut halves to the P.M. snack.
Week 4
Day 22
A.M. Snack (172 calories)
Lunch (363 calories)
Dinner (424 calories)
Daily Totals:1,490 calories, 80 g protein, 116 g carbohydrate, 31 g fiber, 83 g fat, 1,199 mg sodium
To Make it 2,000 Calories:Add 15 dried walnut halves to the A.M. snack plus add 1 whole avocado, sliced, to dinner.
Day 23
Breakfast (262 calories)
Lunch (383 calories)
Daily Totals:1,520 calories, 96 g protein, 92 g carbohydrate, 30 g fiber, 90 g fat, 1,914 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 1/3 cup almonds at the P.M. snack.
Day 24
Dinner (396 calories)
Daily Totals:1,484 calories, 78 g protein, 90 g carbohydrate, 36 g fiber, 95 g fat, 1,462 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 3 Tbsp. almond butter to breakfast and add 10 dried walnut halves to the A.M. snack.
Day 25
A.M. Snack (262 calories)
P.M. Snack (167 calories)
Daily Totals:1,503 calories, 75 g protein, 89 g carbohydrate, 30 g fiber, 101 g fat, 1,598 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 15 dried walnut halves at the P.M. snack.
Day 26
A.M. Snack (265 calories
P.M. Snack (174 calories)
Dinner (378 calories)
Daily Totals:1,523 calories, 93 g protein, 102 g carbohydrate, 30 g fiber, 90 g fat, 1,265 mg sodium
To Make it 2,000 Calories:Add 22 dried walnut halves to the P.M. snack and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 27
P.M. Snack (146 calories)
Daily Totals:1,517 calories, 90 g protein, 100 g carbohydrate, 30 g fiber, 89 g fat, 1,153 mg sodium
To Make it 2,000 Calories:Increase to 18 dried walnut halves at the A.M. snack, add 1 servingEverything Bagel Avocado Toastto lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.
Day 28
Jamie Vespa
A.M. Snack (237 calories)
P.M. Snack (222 calories)
Dinner (400 calories)
Daily Totals:1,481 calories, 66 g protein, 110 g carbohydrate, 31 g fiber, 91 g fat, 1,142 mg sodium
To Make it 2,000 Calories:Add 1 medium apple with 3 Tbsp. almond butter to breakfast, increase to 1/3 cup almonds at the A.M. snack plus add 1 medium peach to lunch.
Week 5
Day 29
Lunch (324 calories)
P.M. Snack (172 calories)
Dinner (413 calories)
Daily Totals:1,498 calories, 90 g protein, 102 g carbohydrate, 31 g fiber, 90 g fat, 1,483 mg sodium
To Make it 2,000 Calories:Add 24 dried walnut halves to the P.M. snack plus increase to 2 servingsCucumber & Avocado Saladat dinner.
Day 30
P.M. Snack (281 calories)
Dinner (530 calories)
Daily Totals:1,523 calories, 89 g protein, 90 g carbohydrate, 30 g fiber, 97 g fat, 1,425 mg sodium
To Make it 2,000 Calories:Add 1 medium peach to breakfast, add 1/3 cup dry-roasted unsalted almonds to the A.M. snack plus increase to 25 dried walnut halves at the P.M. snack.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
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.
