In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHow to Shop for the Mediterranean Diet on a Budget:WEEK 1How to Meal-Prep Your Week of Meals:Day 1Day 2Day 3Day 4Day 5Day 6Day 7WEEK 2How to Meal-Prep Your Week of Meals:Day 8Day 9Day 10Day 11Day 12Day 13Day 14WEEK 3How to Meal-Prep Your Week of Meals:Day 15Day 16Day 17Day 18Day 19Day 20Day 21WEEK 4How to Meal-Prep Your Week of Meals:Day 22Day 23Day 24Day 25Day 26Day 27Day 28WEEK 5Day 29Day 30
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
Frequently Asked Questions
How to Shop for the Mediterranean Diet on a Budget:
WEEK 1
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
WEEK 2
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
WEEK 3
Day 15
Day 16
Day 17
Day 18
Day 19
Day 20
Day 21
WEEK 4
Day 22
Day 23
Day 24
Day 25
Day 26
Day 27
Day 28
WEEK 5
Day 29
Day 30
Close
Photo: Carolyn A. Hodges, R.D.
In this 30-day Mediterranean meal plan on a budget, we map out an entire month of nutritious recipes, so you can enjoy the health benefits of this healthy eating lifestyle without spending a ton of money at the grocery store. Speaking of health benefits—research showsthat people who follow the Mediterranean diet are more likely to maintain a healthy weight, plus a decreased risk of heart disease and diabetes. The typicalMediterranean diet menufocuses on plenty of fruits and vegetables, budget-friendly beans and lentils as well as nuts, seeds, fish and whole grains, like quinoa, oatmeal and brown rice.
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.
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), so if you’re feeling hungry at 1,500 calories, bump it up till 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.
Carolyn A. Hodges, R.D.
Breakfast (287 calories)
A.M. Snack (206 calories)
Lunch (360 calories)
P.M. Snack (131 calories)
Dinner (522 calories)
Daily Totals:1,507 calories, 65 g protein, 150 g carbohydrates, 41 g fiber, 82 g fat, 802 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.
Breakfast (346 calories)
A.M. Snack (182 calories)
Lunch (337 calories)
P.M. Snack (206 calories)
Dinner (411 calories)
Daily Totals:1,482 calories, 87 g protein, 100 g carbohydrates, 30 g fiber, 86 g fat, 1,510 mg sodium
To Make it 2,000 Calories:Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (62 calories)
P.M. Snack (305 calories)
Dinner (440 calories)
Daily Totals:1,489 calories, 61 g protein, 159 g carbohydrates, 37 g fiber, 73 g fat, 1,778 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (258 calories)
P.M. Snack (109 calories)
Dinner
Daily Totals:1,477 calories, 77 g protein, 154 g carbohydrates, 37 g fiber, 70 g fat, 1,230 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
P.M. Snack (130 calories)
Dinner (480 calories)
Daily Totals:1,500 Calories, 65 g protein, 152 g carbohydrates, 39 g fiber, 79 g fat, 1,665 mg sodium
To Make it 2,000 Calories:Add 1 cup low-fat plain Greek yogurt to A.M. snack and 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack.
P.M. Snack (216 calories)
Dinner (460 calories)
Daily Totals:1,506 calories, 70 g protein, 145 g carbohydrates, 42 g fiber, 81 g fat, 1,043 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to P.M.
A.M. Snack (187 calories)
P.M. Snack (193 calories)
Dinner (483 calories)
Daily Totals:1,511 calories, 77 g protein, 157 g carbohydrates, 41 g fiber, 74 g fat, 1,143 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.
Breakfast (325 calories)
A.M. Snack (224 calories)
Lunch (410 calories)
Dinner (395 calories)
Daily Totals:1,485 calories, 77 g protein, 161 g carbohydrates, 38 g fiber, 67 g fat, 864 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin and 2 Tbsp. natural peanut butter to A.M. snack and 1/4 cup dried walnut halves to P.M. snack.
Breakfast (343 calories)
A.M. Snack (248 calories)
Lunch (374 calories)
P.M. Snack (95 calories)
Dinner (446 calories)
Daily Totals:1,506 calories, 78 g protein, 109 g carbohydrates, 35 g fiber, 89 g fat, 1,360 mg sodium
To Make it 2,000 Calories:Add 1 large pear to breakfast and add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack.
A.M. Snack (131 calories)
P.M. Snack (241 calories)
Dinner (413 calories)
Daily Totals:1,503 calories, 64 g protein, 132 g carbohydrates, 43 g fiber, 85 g fat, 1,514 mg sodium
To Make it 2,000 Calories:Add 30 dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch.
P.M. Snack (268 calories)
Dinner (385 calories)
Daily Totals:1,484 calories, 78 g protein, 135 g carbohydrates, 33 g fiber, 77 g fat, 1,231 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at the P.M. snack and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (252 calories)
Dinner (464 calories)
Meal-Prep Tip:PrepareBerry Chia Puddingto have for breakfast on days 13 & 14
Daily Totals:1,511 calories, 75 g protein, 115 g carbohydrates, 31 g fiber, 91 g fat, 1,499 mg sodium
To Make it 2,000 Calories:Add 1 cup low-fat plain Greek yogurt to A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.
A.M. Snack (193 calories)
Lunch (315 calories)
Dinner (448 calories)
Daily Totals:1,516 calories, 71 g protein, 150 g carbohydrates, 41 g fiber, 75 g fat, 1,444 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.
Dinner (429 calories)
Daily Totals:1,497 calories, 69 g protein, 138 g carbohydrate, 38 g fiber, 74 g fat, 1,145 mg sodium
A.M. Snack (95 calories)
P.M. Snack (158 calories)
Daily Totals:1,494 calories, 69 g protein, 159 g carbohydrates, 31 g fiber, 72 g fat, 1,595 mg sodium
To Make it 2,000 Calories:Add 3 tablespoons natural peanut butter to A.M. snack, 1 clementine to lunch and increase the almonds to 1/3 cup at P.M. snack.
Lunch (381 calories)
Dinner (494 calories)
Daily Totals:1,479 calories, 74 g protein, 173 g carbohydrates, 39 g fiber, 62 g fat, 1,193 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup walnuts plus add 1 medium apple to P.M. snack.
Dinner (471 calories)
Daily Totals:1,499 calories, 59 g protein, 146 g carbohydrates, 37 g fiber, 83 g fat, 1,103 mg sodium
To Make it 2,000 Calories:Add 3 Tbsp. natural peanut butter to A.M. snack and increase the almonds to 1/3 cup plus add 1 large pear to the P.M. snack.
Dinner (458 calories)
Daily Totals:1,498 calories, 70 g protein, 178 g carbohydrates, 40 g fiber, 65 g fat, 1,144 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.
Breakfast (293 calories)
P.M. Snack (174 calories)
Daily Totals:1,515 calories, 60 g protein, 137 g carbohydrates, 40 g fiber, 86 g fat, 1,273 mg sodium
To Make it 2,000 Calories:Increase to 2 servingsApple & Peanut Butter Toastat breakfast, add 1 medium apple to A.M. snack, 1 medium orange to lunch and 1 clementine to P.M. snack.
P.M. Snack (166 calories)
Dinner (422 calories)
Daily Totals:1,510 calories, 86 g protein, 132 g carbohydrates, 30 g fiber, 79 g fat, 1,753 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup blueberries plus 3 Tbsp. chopped walnuts to P.M. snack.
P.M. Snack (62 calories)
Dinner (558 calories)
Daily Totals:1,523 calories, 57 g protein, 195 g carbohydrates, 38 g fiber, 65 g fat, 1,651 mg sodium
To Make it 2,000 Calories:Add 1/4 cup dried walnut halves to A.M. snack, 1 clementine to lunch and 1/3 cup dry-roasted unsalted almonds to P.M. snack.
Lunch (325 calories)
Dinner (459 calories)
Daily Totals:1,508 calories, 69 g protein, 138 g carbohydrate, 41 g fiber, 85 g fat, 1,272 mg sodium
To Make it 2,000 Calories:Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.
Lunch (514 calories)
Daily Totals:1,518 calories, 68 g protein, 149 g carbohydrates, 30 g fiber, 73 g fat, 1,377 mg sodium
To Make it 2,000 Calories:Add 20 dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
A.M. Snack (195 calories)
Daily Totals:1,475 calories, 82 g protein, 111 g carbohydrates, 31 g fiber, 78 g fat, 1,137 mg sodium
To Make it 2,000 Calories:Increase the walnuts to 1/3 cup at the A.M. snack, add 1 medium apple to lunch and add 1 whole wheat English Muffin with 2 Tbsp. natural peanut butter to breakfast.
P.M. Snack (105 calories)
Dinner (415 calories)
Daily Totals:1,490 calories, 77 g protein, 146 g carbohydrates, 33 g fiber, 72 g fat, 944 mg sodium
To Make it 2,000 Calories:Increase the chopped walnuts to 1/4 cup at breakfast, add 1 whole wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack and increase the walnuts to 1/3 cup at P.M. snack.
Dinner (462 calories)
Daily Totals:1,495 calories, 81 g protein, 157 g carbohydrates, 31 g fiber, 63 g fat, 1,248 mg sodium
To Make it 2,000 Calories:Add 1/3 cup dried walnut halves to A.M. snack and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.
A.M. Snack (330 calories)
Dinner (406 calories)
Meal-Prep Tip:gather ingredients for theSlow-Cooker Chicken & Chickpea Soupso it’s ready to go tomorrow morning. Be sure to soak the dried chickpeas overnight.
Daily Totals:1,486 calories, 80 g protein, 149 g carbohydrates, 34 g fiber, 68 g fat, 1,252 mg sodium
To Make it 2,000 Calories:Add 1 servingGreen Smoothieto breakfast, add 1 medium orange to lunch and add 1 servingGuacamole Chopped Saladto dinner.
A.M. Snack (234 calories)
Meal-Prep Tip:reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on days 29 & 30
Daily Totals:1,506 calories, 88 g protein, 126 g carbohydrates, 34 g fiber, 74 g fat, 1,452 mg sodium
To Make it 2,000 Calories:Add 1 servingReally Green Smoothieto breakfast and add 1 large pear to lunch.
A.M. Snack (172 calories)
Lunch (446 calories)
Dinner (484 calories)
Daily Totals:1,522 calories, 95 g protein, 124 g carbohydrates, 30 g fiber, 76 g fat, 1,420 mg sodium
To Make it 2,000 Calories:Increase the yogurt to 1 1/4 cup and the walnuts to 1/4 cup at breakfast, increase the walnuts to 1/3 cup at the A.M. snack plus add 3 Tbsp. natural peanut butter to P.M. snack.
Dinner (540 calories)
Daily Totals:1,506 calories, 76 g protein, 143 g carbohydrates, 35 g fiber, 72 g fat, 1,790 mg sodium
To Make it 2,000 Calories:Add 1 servingGreen Smoothieto breakfast and add 2 1/2 Tbsp. natural peanut butter to P.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.
