In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus OnMediterranean Diet & Aging
In This ArticleView All
View All
In This Article
Why This Plan
Week 1
Week 2
Week 3
Week 4
Week 5
FAQs
Foods to Focus On
Mediterranean Diet & Aging
Close
Photo:Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
Why This Meal Plan Is Great for You
You’ll find an average of 35 grams of heart-healthy fiber per day. Fiber has manyhealth benefits, including supporting healthy digestion. Eating enough fiber and drinking plenty offluidscan help reduce the risk of constipation, which is more likely to affect older adults.We also include nutrients of concern for many older adults, such as calcium and vitamin B12. You’ll find a wide array of dairy and othercalcium-rich foodsto support healthy bones.Vitamin B12absorption decreases with aging, so making sure you’re eating enough of this important nutrient is key. Vitamin B12 is primarily found in fortified grains, fish, meat, chicken, eggs and dairy.
We set this meal plan at 1,800 calories per day and provided modifications for 1,500 and 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.
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (317 calories)
A.M. Snack (170 calories)
Lunch (555 calories)
P.M. Snack (122 calories)
Dinner (409 calories)
Evening Snack (206 calories)
Daily Totals:1,780 calories, 96g fat, 111g protein, 138g carbohydrate, 35g fiber, 1,447mg sodium.
Make it 1,500 calories:Change P.M. snack to ½ cup blueberries and omit evening snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 cup sliced strawberries to evening snack.
Day 2
Breakfast (333 calories)
Lunch (401 calories)
P.M. Snack (305 calories)
Dinner (459 calories)
Evening Snack (122 calories)
Daily Totals:1,790 calories, 78g fat, 96g protein, 183g carbohydrate, 37g fiber, 1,946mg sodium.
Make it 1,500 calories:Omit peanut butter at P.M. snack and change evening snack to 1 cup sliced strawberries.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium orange to lunch.
Day 3
Lunch (496 calories)
Dinner (686 calories)
Daily Totals:1,807 calories, 71g fat, 110g protein, 186g carbohydrate, 35g fiber, 1,718mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange, omit apple at lunch and change P.M. snack to ⅓ cup blueberries.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
P.M. Snack (268 calories)
Dinner (509 calories)
Daily Totals:1,803 calories, 85g fat, 113g protein, 158g carbohydrate, 38g fiber, 1,651mg sodium.
Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 medium peach to lunch.
Day 5
Breakfast (447 calories)
A.M. Snack (157 calories)
P.M. Snack (392 calories)
Dinner (403 calories)
Daily Totals:1,799 calories, 68g fat, 99g protein, 211g carbohydrate, 44g fiber, 1,842mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium banana.
Day 6
Dinner (352 calories)
Evening Snack (131 calories)
Daily Totals:1,777 calories, 73g fat, 102g protein, 200g carbohydrate, 40g fiber, 1,339mg sodium.
Make it 1,500 calories:Reduce to 2 Tbsp. chopped pecans at breakfast, omit yogurt at lunch and omit evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 7
Dinner (415 calories)
Evening Snack (42 calories)
Daily Totals:1,803 calories, 83g fat, 106g protein, 173g carbohydrate, 34g fiber, 1,730mg sodium.
Make it 1,500 calories:Omit yogurt at lunch and peanut butter at P.M. snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and increase to 1 cup blueberries at evening snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans
Day 8
A.M. Snack (131 calories)
Lunch (387 calories)
Dinner (443 calories)
Daily Totals:1,800 calories, 65g fat, 115g protein, 203g carbohydrate, 30g fiber, 1,582mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Day 9
Breakfast (516 calories)
A.M. Snack (42 calories)
Lunch (639 calories)
P.M. Snack (59 calories)
Dinner (530 calories)
Daily Totals:1,786 calories, 78g fat, 96g protein, 191g carbohydrate, 32g fiber, 2,221mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change P.M. snack to 1 plum.
Day 10
P.M. Snack (55 calories)
Dinner (555 calories)
Daily Totals:1,808 calories, 89g fat, 80g protein, 193g carbohydrate, 36g fiber, 2,258mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast, reduce to ¼ cup blueberries at A.M. snack and change P.M. snack to 1 plum.
Make it 2,000 calories:At P.M. snack, increase to 1 cup low-fat plain kefir and add 1 large pear.
Day 11
A.M. Snack (62 calories)
P.M. Snack (42 calories)
Dinner (529 calories)
Daily Totals:1,788 calories, 93g fat, 90g protein, 160g carbohydrate, 31g fiber, 2,269mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and change A.M. snack to 1 plum.
Day 12
Dinner (500 calories)
Daily Totals:1,799 calories, 89g fat, 97g protein, 168g carbohydrate, 30g fiber, 1,820mg sodium.
Make it 1,500 calories:Omit kefir and reduce to 1 Tbsp. chopped pecans at breakfast and change A.M. snack to 1 medium apple.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 13
A.M. Snack (95 calories)
Lunch (390 calories)
P.M. Snack (413 calories)
Dinner (412 calories)
Wilt spinach into pasta.
Daily Totals:1,826 calories, 75g fat, 104g protein, 195g carbohydrate, 28g fiber, 2,033mg sodium.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to A.M. snack.
Day 14
P.M. Snack (279 calories)
Dinner (463 calories)
Daily Totals:1,780 calories, 78g fat, 113g protein, 163g carbohydrate, 30g fiber, 2,171mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and reduce to 2 Tbsp. sliced almonds at P.M. snack.
Make it 2,000 calories:Add ½ cup low-fat plain kefir to A.M. snack and 1 servingTraditional Greek Saladto dinner.
Day 15
Dinner (427 calories)
Daily Totals:1,783 calories, 64g fat, 111g protein, 204g carbohydrate, 29g fiber, 1,617mg sodium.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the banana at lunch.
Day 16
Breakfast (434 calories)
A.M. Snack (177 calories)
Lunch (374 calories)
P.M. Snack (237 calories)
Dinner (576 calories)
Daily Totals:1,798 calories, 80g fat, 99g protein, 188g carbohydrate, 43g fiber, 1,675mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit almonds at P.M. snack.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and add 1 cup sliced strawberries as an evening snack.
Day 17
P.M. Snack (104 calories)
Dinner (690 calories)
Daily Totals:1,791 calories, 91g fat, 86g protein, 174g carbohydrate, 33g fiber, 1,775mg sodium.
Make it 1,500 calories:Reduce to 2 Tbsp. chopped pecans at breakfast, change A.M. snack to 1 plum and omit yogurt at P.M. snack.
Day 18
A.M. Snack (305 calories)
Dinner (408 calories)
Evening Snack (176 calories)
Daily Totals:1,818 calories, 90g fat, 102g protein, 158g carbohydrate, 36g fiber, 1,510mg sodium.
Make it 1,500 calories:Reduce to 2 tsp. peanut butter at A.M. snack and omit evening snack.
Day 19
P.M. Snack (170 calories)
Dinner (520 calories)
Daily Totals:1,802 calories, 70g fat, 96g protein, 206g carbohydrate, 44g fiber, 1,322mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 medium banana.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted pistachios and ¾ cup sliced strawberries as an evening snack.
Day 20
Lunch (466 calories)
Dinner (489 calories)
Evening Snack (53 calories)
Daily Totals:1,802 calories, 83g fat, 99g protein, 180g carbohydrate, 35g fiber, 1,768mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum, change P.M. snack to 1 medium orange and omit evening snack.
Day 21
Dinner (436 calories)
Daily Totals:1,811 calories, 88g fat, 98g protein, 168g carbohydrate, 35g fiber, 1,331mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 medium orange.
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
Day 22
Breakfast (502 calories)
P.M. Snack (105 calories)
Daily Totals:1,812 calories, 80g fat, 99g protein, 198g carbohydrate, 40g fiber, 2,066mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and peach at lunch.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to P.M. snack.
Day 23
A.M. Snack (122 calories)
Lunch (393 calories)
Dinner (517 calories)
Daily Totals:1,812 calories, 86g fat, 103g protein, 178g carbohydrate, 37g fiber, 1,490mg sodium.
Make it 1,500 calories:Change P.M. snack to ½ cup blackberries and omit evening snack.
Day 24
Dinner (558 calories)
Daily Totals:1,820 calories, 73g fat, 104g protein, 192g carbohydrate, 30g fiber, 1,628mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and omit peanut butter at P.M. snack.
Day 25
P.M. Snack (131 calories)
Dinner (440 calories)
Daily Totals:1,795 calories, 77g fat, 103g protein, 185g carbohydrate, 32g fiber, 1,929mg sodium.
Make it 1,500 calories:Change P.M. snack to 1 plum and omit evening snack.
Day 26
A.M. Snack (206 calories)
Dinner (571 calories)
Meal-Prep Tip:Reserve two servings ofLemony Chicken Soupto have for lunch on Days 27 and 28.
Daily Totals:1,788 calories, 86g fat, 109g protein, 158g carbohydrate, 30g fiber, 1,869mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 plum and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories:Add 1 servingPineapple Spinach Smoothieto breakfast and have 1 cup sliced strawberries as an evening snack.
Day 27
A.M. Snack (252 calories)
Lunch (383 calories)
Dinner (546 calories)
Evening Snack (31 calories)
Daily Totals:1,816 calories, 80g fat, 120g protein, 163g carbohydrate, 29g fiber, 1,865mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and change P.M. snack to 1 plum.
Day 28
Dinner (404 calories)
Evening Snack (105 calories)
Meal-Prep Tip:Reserve two servings ofChicken Chili Verdeto have for lunch on Days 29 and 30.
Daily Totals:1,814 calories, 71g fat, 110g protein, 194g carbohydrate, 36g fiber, 1,750mg sodium.
Make it 1,500 calories:Omit peanut butter at A.M. snack and omit evening snack.
Day 29
Lunch (404 calories)
P.M. Snack (95 calories)
Dinner (600 calories)
Daily Totals:1,807 calories, 94g fat, 101g protein, 150g carbohydrate, 33g fiber, 2,000mg sodium.
Make it 1,500 calories:OmitStrawberry-Peach Chia Seed Smoothieat breakfast and reduce to 20 unsalted dry-roasted almonds at A.M. snack.
Day 30
Dinner (465 calories)
Daily Totals:1,817 calories, 67g fat, 105g protein, 212g carbohydrate, 34g fiber, 2,003mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Frequently Asked QuestionsDefinitely! We included a wide variety of meals in this plan. If there’s one you don’t like, feel free to swap it out for a different option listed here or check out more of ourMediterranean diet recipes.Yes, if it’s easier to eat the same breakfast or lunch every day, then that works! We aimed to include a good source of protein and fiber at each meal, so a simple swap should work for most people. Otherwise, you could adjust a snack or two to fit your needs.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.The Mediterranean diet is a way of eating that focuses on fruits, vegetables, legumes, nuts and seeds, fish, healthy fats, whole grains and proteins while limiting ultra-processed foods, refined grains and added sugars. It emphasizes cooking more meals at home and enjoying meals with others.
Frequently Asked Questions
Definitely! We included a wide variety of meals in this plan. If there’s one you don’t like, feel free to swap it out for a different option listed here or check out more of ourMediterranean diet recipes.
Yes, if it’s easier to eat the same breakfast or lunch every day, then that works! We aimed to include a good source of protein and fiber at each meal, so a simple swap should work for most people. Otherwise, you could adjust a snack or two to fit your needs.
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.
The Mediterranean diet is a way of eating that focuses on fruits, vegetables, legumes, nuts and seeds, fish, healthy fats, whole grains and proteins while limiting ultra-processed foods, refined grains and added sugars. It emphasizes cooking more meals at home and enjoying meals with others.
Mediterranean Diet Foods to Focus On:
The Mediterranean Diet & Healthy Aging
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.
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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.American Heart Association.What is the Mediterranean diet?Capurso C, Bellanti F, Lo Buglio A, Vendemiale G.The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review.Nutrients. 2019;12(1):35. doi:10.3390/nu12010035The National Resource Center on Nutrition & Aging.Nutrition Needs for Older Adults: Protein.Ardisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010National Institute on Aging.Concerned About Constipation?U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans, 2020-2025.Mazza E, Ferro Y, Pujia R, et al.Mediterranean Diet In Healthy Aging.J Nutr Health Aging. 2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
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.American Heart Association.What is the Mediterranean diet?Capurso C, Bellanti F, Lo Buglio A, Vendemiale G.The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review.Nutrients. 2019;12(1):35. doi:10.3390/nu12010035The National Resource Center on Nutrition & Aging.Nutrition Needs for Older Adults: Protein.Ardisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010National Institute on Aging.Concerned About Constipation?U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans, 2020-2025.Mazza E, Ferro Y, Pujia R, et al.Mediterranean Diet In Healthy Aging.J Nutr Health Aging. 2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
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.
American Heart Association.What is the Mediterranean diet?Capurso C, Bellanti F, Lo Buglio A, Vendemiale G.The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review.Nutrients. 2019;12(1):35. doi:10.3390/nu12010035The National Resource Center on Nutrition & Aging.Nutrition Needs for Older Adults: Protein.Ardisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010National Institute on Aging.Concerned About Constipation?U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans, 2020-2025.Mazza E, Ferro Y, Pujia R, et al.Mediterranean Diet In Healthy Aging.J Nutr Health Aging. 2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
American Heart Association.What is the Mediterranean diet?
Capurso C, Bellanti F, Lo Buglio A, Vendemiale G.The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review.Nutrients. 2019;12(1):35. doi:10.3390/nu12010035
The National Resource Center on Nutrition & Aging.Nutrition Needs for Older Adults: Protein.
Ardisson Korat AV, Shea MK, Jacques PF, et al.Dietary protein intake in midlife in relation to healthy aging - results from the prospective Nurses' Health Study cohort.Am J Clin Nutr. 2024;119(2):271-282. doi:10.1016/j.ajcnut.2023.11.010
National Institute on Aging.Concerned About Constipation?
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-2025 Dietary Guidelines for Americans, 2020-2025.
Mazza E, Ferro Y, Pujia R, et al.Mediterranean Diet In Healthy Aging.J Nutr Health Aging. 2021;25(9):1076-1083. doi:10.1007/s12603-021-1675-6
