In This ArticleView AllIn This ArticleWeek 1Week 2Week 3Week 4Week 5
In This ArticleView All
View All
In This Article
Week 1
Week 2
Week 3
Week 4
Week 5
TheMediterranean dietis more of a healthy-eating lifestyle than a restrictive diet. It emphasizes a wide variety of fruits and vegetables as well as regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains like white bread.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Addelyn Evan
The Mediterranean diet also recognizes the often undervalued health benefit of eating more mindfully. Although our schedules can often be busy, taking time to cook a meal at home and sit down to enjoy it rather than eating on the move or in front of the television can have hidden benefits. When we eat without distractions and make the meal more of an event, we tend to be more in tune with our hunger cues and how the food tastes and take in fewer calories than when we eat while distracted, according to a 2020 study in theAmerican Journal of Clinical Nutrition.
In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week.
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.
Download Printable Meal Plan
How to Meal Prep for Your Week of Meals
Day 1
Breakfast (297 calories)
A.M. Snack (48 calories)
Lunch (375 calories)
P.M. Snack (46 calories)
Dinner (442 calories)
Daily Totals: 1,209 calories, 73 g protein, 123 g carbohydrates, 31 g fiber, 53 g fat, 1,412 mg sodium.
Day 2
Breakfast (238 calories)
Lunch (346 calories)
P.M. Snack (61 calories)
Dinner (514 calories)
Daily Totals: 1,206 calories, 75 g protein, 126 g carbohydrates, 32 g fiber, 50 g fat, 1,996 mg sodium.
Day 3
A.M. Snack (68 calories)
P.M. Snack (125 calories)
Daily Totals: 1,219 calories, 78 g protein, 118 g carbohydrates, 32 g fiber, 54 g fat, 2,205 mg sodium.
Day 4
A.M. Snack (61 calories)
P.M. Snack (68 calories)
Dinner (500 calories)
Daily Totals: 1,213 calories, 59 g protein, 143 g carbohydrates, 31 g fiber, 51 g fat, 2,134 mg sodium.
Day 5
P.M. Snack (63 calories)
Dinner (416 calories)
Meal-Prep Tip:Prepare 1 serving ofCreamy Blueberry-Pecan Overnight Oatmealto have for breakfast tomorrow
Daily Totals: 1,183 calories, 62 g protein, 170 g carbohydrates, 38 g fiber, 37 g fat, 1,901 mg sodium.
Day 6
Breakfast (291 calories)
Dinner (443 calories)
Daily Totals: 1,203 calories, 77 g protein, 116 g carbohydrates, 34 g fiber, 55 g fat, 1,458 mg sodium.
Day 7
P.M. Snack (16 calories)
Dinner (472 calories)
Daily Totals: 1,221 calories, 61 g protein, 184 g carbohydrates, 40 g fiber, 34 g fat, 1,587 mg sodium.
How to Meal Prep for Your Week of Meals:
Day 8
A.M. Snack (16 calories)
Lunch (472 calories)
P.M. Snack (30 calories)
Dinner (453 calories)
Daily Totals: 1,209 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 45 g fat, 1,622 mg sodium.
Day 9
A.M. Snack (32 calories)
Lunch (351 calories)
P.M. Snack (8 calories)
Dinner (543 calories)
Daily Totals: 1,225 calories, 59 g protein, 143 g carbohydrates, 27 g fiber, 51 g fat, 1,130 mg sodium.
Day 10
Breakfast (250 calories)
A.M. Snack (64 calories)
P.M. Snack (84 calories)
Dinner (479 calories)
Meal-Prep Tip:Thaw theSlow-Cooker Pasta e Fagioli Soup Freezer Packin the fridge overnight. Place in the slow cooker tomorrow morning so it’s ready in time for dinner.
Daily Totals: 1,227 calories, 50 g protein, 127 g carbohydrates, 30 g fiber, 59 g fat, 1,390 mg sodium.
Day 11
Breakfast (287 calories)
Dinner (457 calories)
Daily Totals: 1,193 calories, 59 g protein, 158 g carbohydrates, 33 g fiber, 44 g fat, 1,116 mg sodium.
Day 12
A.M. Snack (62 calories)
P.M. Snack (181 calories)
Dinner (364 calories)
Meal-Prep Tip:Reserve 1 serving of theNo-Noodle Eggplant Lasagnato have for lunch tomorrow.
Daily Totals: 1,206 calories, 74 g protein, 103 g carbohydrates, 31 g fiber, 58 g fat, 1,272 mg sodium.
Day 13
Meal-Prep Tip:Start cooking the Slow-Cooker Chicken & Chickpea Soup in the morning so it’s ready in time for dinner.
Lunch (301 calories)
P.M. Snack (106 calories)
Dinner (446 calories)
Meal-Prep Tip:Reserve 2 servings of the Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 14 and 15.
Daily Totals: 1,209 calories, 77 g protein, 143 g carbohydrates, 38 g fiber, 40 g fat, 1,431 mg sodium.
Day 14
A.M. Snack (31 calories)
Lunch (446 calories)
Dinner (487 calories)
Meal-Prep Tip:Prepare 1 serving ofCreamy Blueberry-Pecan Overnight Oatmealso it’s ready for breakfast tomorrow.
Daily Totals: 1,224 calories, 69 g protein, 130 g carbohydrates, 30 g fiber, 51 g fat, 1,846 mg sodium.
Day 15
Dinner (394 calories)
Daily Totals: 1,224 calories, 77 g protein, 127 g carbohydrates, 31 g fiber, 49 g fat, 1,420 mg sodium.
Day 16
A.M. Snack (8 calories)
Lunch (381 calories)
P.M. Snack (14 calories)
Dinner (528 calories)
Daily Totals: 1,219 calories, 70 g protein, 141 g carbohydrates, 36 g fiber, 49 g fat, 983 mg sodium.
Day 17
P.M. Snack (31 calories)
Dinner (538 calories)
Daily Totals: 1,219 calories, 65 g protein, 120 g carbohydrates, 30 g fiber, 56 g fat, 1,273 mg sodium.
Day 18
Breakfast (274 calories)
A.M. Snack (30 calories)
P.M. Snack (66 calories)
Dinner (460 calories)
Daily Totals: 1,211 calories, 59 g protein, 155 g carbohydrates, 34 g fiber, 45 g fat, 910 mg sodium.
Day 19
P.M. Snack (105 calories)
Daily Totals: 1,226 calories, 63 g protein, 130 g carbohydrates, 34 g fiber, 56 g fat, 1,619 mg sodium.
Day 20
A.M. Snack (42 calories)
Lunch (430 calories)
P.M. Snack (41 calories)
Dinner (415 calories)
Daily Totals: 1,202 calories, 72 g protein, 142 g carbohydrates, 34 g fiber, 42 g fat, 1,192 mg sodium.
Day 21
Meal-Prep Tip:Reserve 1 serving of theSweet & Spicy Roasted Salmon with Wild Rice Pilafto have for lunch tomorrow.
Daily Totals: 1,210 calories, 72 g protein, 145 g carbohydrates, 30 g fiber, 40 g fat, 1,241 mg sodium.
Day 22
Lunch (354 calories)
Dinner (405 calories)
Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium.
Day 23
Meal-Prep Tip:Start cooking theSlow-Cooker Pasta e Fagioli Soup Freezer Packin the morning so it’s ready in time for dinner.
Lunch (399 calories)
P.M. Snack (29 calories)
Daily Totals: 1,202 calories, 63 g protein, 160 g carbohydrates, 36 g fiber, 40 g fat, 1,461 mg sodium.
Day 24
Dinner (481 calories)
Meal-Prep Tip:Prepare theBlueberry Almond Chia Puddingto have for breakfast tomorrow.
Daily Totals: 1,202 calories, 50 g protein, 131 g carbohydrates, 33 g fiber, 57 g fat, 1,403 mg sodium.
Day 25
Breakfast (229 calories)
A.M. Snack (153 calories)
Daily Totals: 1,213 calories, 65 g protein, 140 g carbohydrates, 35 g fiber, 49 g fat, 1,450 mg sodium.
Day 26
P.M. Snack (104 calories)
Dinner:1 servingCaprese Stuffed Portobello Mushroomswith 3/4 cupQuinoa Avocado Salad(393 calories)
Meal-Prep Tip:Transfer 4 servings of theInstant Pot White Chicken Chili Freezer Packto the fridge to defrost for lunch on Days 27, 28, 29 and 30.
Daily Totals: 1,210 calories, 54 g protein, 124 g carbohydrates, 37 g fiber, 60 g fat, 1,559 mg sodium.
Day 27
Lunch (298 calories)
P.M. Snack (47 calories)
Dinner (513 calories)
Daily Totals: 1,214 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 49 g fat, 1,739 mg sodium.
Day 28
A.M. Snack (14 calories)
Dinner (630 calories)
Daily Totals: 1,224 calories, 53 g protein, 154 g carbohydrates, 33 g fiber, 50 g fat, 1,491 mg sodium.
Day 29
A.M. Snack (108 calories)
P.M. Snack (132 calories)
Dinner (422 calories)
Daily Totals: 1,210 calories, 74 g protein, 119 g carbohydrates, 35 g fiber, 53 g fat, 1,613 mg sodium.
Day 30
Meal-Prep Tip:Start cooking theSlow-Cooker Chicken & Orzo with Tomatoes & Olivesin the morning so it’s ready in time for dinner.
P.M. Snack (157 calories)
Dinner (450 calories)
Daily Totals: 1,201 calories, 66 g protein, 138 g carbohydrates, 38 g fiber, 49 g fat, 1,537 mg sodium.
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