In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus OnExercise & Weight Loss
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
Exercise & Weight Loss
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EatingWell
The Mediterranean diet is linked to manyhealth benefits, such as improved heart and brain health, better blood sugar levels and a healthier and more diverse gut microbiome. If weight loss is your goal, following this nutritious way of eating can help. Research indicates that people following the Mediterranean diet experience more weight loss than those following a low-fat eating plan.If weight loss is your goal or you’re simply looking to reap the health benefits of this popular eating style, this meal plan can help.
Why This Meal Plan Is Great for You
TheMediterranean dietfocuses on a high intake of vegetables, fruits, whole grains, legumes and healthy fats from foods like fish, nuts, seeds, olive oil and avocado. Though the Mediterranean is a specific region, this plant-forward way of eating isadaptableto many different cuisines and taste preferences.
Each day provides an average of 81 grams of protein and 33 grams of fiber. This filling combo helps improve satiety and provide staying power between meals. Fiber is an important nutrient with manyhealth benefits, including supportingweight lossif that is your goal. Yet, just 7% of adults in the United States hit the daily fiber intake recommendations.Foods containing fiber include whole grains, fruits, vegetables, nuts, seeds and legumes.
To promote weight loss, we set this plan at 1,500 calories per day. This is a lower calorie level where many people can experience weight loss. For those with othercalorie needsor those not wishing to lose weight, we also included modifications for 1,800 and 2,000 calories per day. 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
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (313 calories)
A.M. Snack (131 calories)
Lunch (390 calories)
P.M. Snack (62 calories)
Dinner (600 calories)
Daily Totals:1,497 calories, 61g fat, 96g protein, 144g carbohydrate, 30g fiber, 1,438mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 2
Breakfast (419 calories)
A.M. Snack (206 calories)
Lunch (407 calories)
P.M. Snack (59 calories)
Dinner (432 calories)
Daily Totals:1,523 calories, 65g fat, 90g protein, 160g carbohydrate, 36g fiber, 1,388mg sodium.
Make it 1,800 calories:Add 1 small banana to A.M. snack and add 1 cup edamame in pods to P.M. snack.
Make it 2,000 calories:Add 1 small banana to A.M. snack, add 1 cup edamame in pods to P.M. snack and have 1 cup low-fat plain strained Greek-style yogurt with ½ cup blueberries as an evening snack.
Day 3
A.M. Snack (152 calories)
P.M. Snack (105 calories)
Dinner (412 calories)
Daily Totals:1,494 calories, 47g fat, 72g protein, 210g carbohydrate, 38g fiber, 1,168mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M snack and add 2 Tbsp. natural peanut butter to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M snack, add 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 4
Dinner (415 calories)
Daily Totals:1,497 calories, 50g fat, 84g protein, 194g carbohydrate, 36g fiber, 1,476mg sodium.
Day 5
Breakfast (434 calories)
A.M. Snack (62 calories)
P.M. Snack (176 calories)
Dinner (403 calories)
Daily Totals:1,481 calories, 55g fat, 89g protein, 173g carbohydrate, 32g fiber, 1,062mg sodium.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and have 1 cup edamame, in pods, as an evening snack.
Day 6
P.M. Snack (238 calories)
Dinner (426 calories)
Daily Totals:1,499 calories, 61g fat, 105g protein, 141g carbohydrate, 31g fiber, 1,473mg sodium.
Day 7
Dinner (447 calories)
Daily Totals:1,520 calories, 67g fat, 94g protein, 145g carbohydrate, 34g fiber, 1,272mg sodium.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 cup edamame, in pods, as an evening snack.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Day 8
A.M. Snack (95 calories)
Lunch (424 calories)
P.M. Snack (156 calories)
Dinner (409 calories)
Daily Totals:1,519 calories, 72g fat, 85g protein, 146g carbohydrate, 30g fiber, 1,240mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 9
Breakfast (390 calories)
Lunch (479 calories)
P.M. Snack (78 calories)
Dinner (434 calories)
Meal-Prep Tip:Reserve leftoverHarira (Moroccan Tomato, Lentil & Beef Soup)andShaved Cauliflower Salad with Lemon Vinaigrette & Parmesanto have for dinner tomorrow night.
Daily Totals:1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.
Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 servingCottage Cheese Snack Jar with Fruitas an evening snack.
Day 10
Day 11
Dinner (437 calories)
Daily Totals:1,508 calories, 69g fat, 65g protein, 161g carbohydrate, 31g fiber, 1,686mg sodium.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 12
A.M. Snack (168 calories)
Dinner (404 calories)
Daily Totals:1,492 calories, 58g fat, 79g protein, 168g carbohydrate, 31g fiber, 1,662mg sodium.
Day 13
P.M. Snack (100 calories)
Dinner (406 calories)
Daily Totals:1,496 calories, 65g fat, 82g protein, 159g carbohydrate, 36g fiber, 1,351mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and increase to 1 cup edamame in pods at P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 1 cup edamame in pods at P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 14
Dinner (453 calories)
Daily Totals:1,504 calories, 74g fat, 77g protein, 146g carbohydrate, 28g fiber, 1,265mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ½ cup edamame, in pods, to P.M. snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add ½ cup edamame, in pods, to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 15
Breakfast (326 calories)
Lunch (381 calories)
P.M. Snack (234 calories)
Dinner (464 calories)
Daily Totals:1,500 calories, 62g fat, 83g protein, 170g carbohydrate, 37g fiber, 1,486mg sodium.
Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and have 1 cup edamame, in pods, as an evening snack.
Day 16
A.M. Snack (186 calories)
Lunch (356 calories)
Dinner (441 calories)
Daily Totals:1,478 calories, 60g fat, 76g protein, 173g carbohydrate, 29g fiber, 1,384mg sodium.
Make it 1,800 calories:Have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to P.M. snack and have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 17
P.M. Snack (131 calories)
Dinner (397 calories)
Meal-Prep Tip:Reserve leftoverCreamy Chicken Florentine Casseroleto have for dinner tomorrow night.
Daily Totals:1,504 calories, 48g fat, 94g protein, 186g carbohydrate, 29g fiber, 1,593mg sodium.
Day 18
Breakfast (388 calories)
Daily Totals:1,503 calories, 65g fat, 90g protein, 152g carbohydrate, 31g fiber, 1,850mg sodium.
Make it 1,800 calories:Add 1 servingPineapple Green Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and have 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.
Day 19
P.M. Snack (116 calories)
Dinner (433 calories)
Daily Totals:1,525 calories, 49g fat, 105g protein, 176g carbohydrate, 29g fiber, 1,575mg sodium.
Make it 1,800 calories:Increase to 1 cup edamame, in pods, at P.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch, increase to 1 cup edamame, in pods, at P.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.
Day 20
A.M. Snack (219 calories)
Daily Totals:1,484 calories, 50g fat, 85g protein, 183g carbohydrate, 42g fiber, 1,670mg sodium.
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Day 21
Dinner (529 calories)
Daily Totals:1,500 calories, 54g fat, 98g protein, 165g carbohydrate, 39g fiber, 1,158mg sodium.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
Day 22
P.M. Snack (32 calories)
Dinner (439 calories)
Daily Totals:1,516 calories, 71g fat, 70g protein, 161g carbohydrate, 28g fiber, 1,678mg sodium.
Make it 1,800 calories:Add 1 medium banana to lunch and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.
Make it 2,000 calories:Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.
Day 23
Breakfast (393 calories)
A.M. Snack (187 calories)
Lunch (498 calories)
P.M. Snack (30 calories)
Daily Totals:1,523 calories, 78g fat, 63g protein, 149g carbohydrate, 34g fiber, 1,284mg sodium.
Make it 1,800 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 banana as an evening snack.
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 banana with 2 Tbsp. natural peanut butter as an evening snack.
Day 24
A.M. Snack (100 calories)
P.M. Snack (35 calories)
Dinner (485 calories)
Daily Totals:1,511 calories, 83g fat, 70g protein, 127g carbohydrate, 34g fiber, 1,370mg sodium.
Make it 1,800 calories:Increase to 1 cup edamame, in pods, at A.M. snack and add 1 servingCranberry-Orange Energy Ballsto P.M. snack.
Make it 2,000 calories:Increase to 1 cup edamame, in pods, at A.M. snack, add 1 servingCranberry-Orange Energy Ballsto P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 25
P.M. Snack (31 calories)
Daily Totals:1,524 calories, 72g fat, 67g protein, 160g carbohydrate, 30g fiber, 1,165mg sodium.
Make it 1,800 calories:Add 2 Tbsp. chopped walnuts to A.M. snack and add 1 servingCranberry-Orange Energy Ballsto P.M. snack.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 servingCranberry-Orange Energy Ballsto P.M. snack.and have ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 26
A.M. Snack (110 calories)
P.M. Snack (21 calories)
Dinner (496 calories)
Meal-Prep Tip:Reserve two servingsOne-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Fetato have for lunch on Days 27 and 28.
Daily Totals:1,518 calories, 76g fat, 61g protein, 154g carbohydrate, 29g fiber, 1,174mg sodium.
Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 servingCranberry-Orange Energy Ballsto P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 27
A.M. Snack (31 calories)
Lunch (496 calories)
Dinner (511 calories)
Daily Totals:1,503 calories, 68g fat, 79g protein, 153g carbohydrate, 29g fiber, 1,368mg sodium.
Make it 1,800 calories:Add 1 servingCranberry-Orange Energy Ballsto P.M. snack and have 1 medium apple as an evening snack.
Make it 2,000 calories:Add 1 servingCranberry-Orange Energy Ballsto P.M. snack and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.
Day 28
Dinner (378 calories)
Daily Totals:1,507 calories, 56g fat, 78g protein, 185g carbohydrate, 31g fiber, 1,319mg sodium.
Day 29
Dinner (398 calories)
Daily Totals:1,488 calories, 70g fat, 74g protein, 151g carbohydrate, 30g fiber, 1,787mg sodium.
Day 30
Dinner (421 calories)
Daily Totals:1,511 calories, 72g fat, 69g protein, 158g carbohydrate, 42g fiber, 1,654mg sodium.
Frequently Asked QuestionsYes, we included a wide array of meals in this 30-day plan. If there’s a meal you don’t like, feel free to choose a different option from this plan or check out some of ourbest Mediterranean diet recipesfor a substitute. If you’re closely following this plan for weight loss, you may want to select a substitute with a similar calorie and nutrition profile or adjust a snack, if needed.If it’s easier to eat the same breakfast or lunch every day, that works! The options are generally within 100 calories of each other, so a swap should work for most people.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.TheMediterranean dietis a way of eating that emphasizes a high intake of vegetables, fruits, whole grains, legumes, fish and healthy fats. You don’t necessarily have to eat Mediterranean-style cuisine to reap the benefits or follow this healthy eating plan. This way of eating is adaptable to a wide variety of cuisines and taste preferences.
Frequently Asked Questions
Yes, we included a wide array of meals in this 30-day plan. If there’s a meal you don’t like, feel free to choose a different option from this plan or check out some of ourbest Mediterranean diet recipesfor a substitute. If you’re closely following this plan for weight loss, you may want to select a substitute with a similar calorie and nutrition profile or adjust a snack, if needed.
If it’s easier to eat the same breakfast or lunch every day, that works! The options are generally within 100 calories of each other, so a swap should work for most people.
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.
TheMediterranean dietis a way of eating that emphasizes a high intake of vegetables, fruits, whole grains, legumes, fish and healthy fats. You don’t necessarily have to eat Mediterranean-style cuisine to reap the benefits or follow this healthy eating plan. This way of eating is adaptable to a wide variety of cuisines and taste preferences.
Mediterranean Diet Foods to Focus On:
Exercise and Weight Loss
If you’re trying to lose weight, taking a look at your overall habits, including physical activity, can help. It’s recommended to get at least 150 minutes per week of moderate-intensity exercise.This could look like a 30-minute brisk walk, five days a week or around 22 minutes of moderate activity every day. Ultimately, the best exercise is the one you enjoy, though research indicates there are some exercises more likely to facilitateweight lossthan others, including: jogging, power walking, yoga, dancing and hiking. If you’re looking to get started, check out our7-Day Walking Plan to Lose Weight.
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.Muscogiuri G, Verde L, Sulu C, et al.Mediterranean Diet and Obesity-related Disorders: What is the Evidence?.Curr Obes Rep. 2022;11(4):287-304. doi:10.1007/s13679-022-00481-1American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Physical Activity and Your Weight and Health.
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.Muscogiuri G, Verde L, Sulu C, et al.Mediterranean Diet and Obesity-related Disorders: What is the Evidence?.Curr Obes Rep. 2022;11(4):287-304. doi:10.1007/s13679-022-00481-1American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Physical Activity and Your Weight and Health.
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.
Muscogiuri G, Verde L, Sulu C, et al.Mediterranean Diet and Obesity-related Disorders: What is the Evidence?.Curr Obes Rep. 2022;11(4):287-304. doi:10.1007/s13679-022-00481-1American Society for Nutrition.Most Americans are not getting enough fiber in our diets.Centers for Disease Control and Prevention.Physical Activity and Your Weight and Health.
Muscogiuri G, Verde L, Sulu C, et al.Mediterranean Diet and Obesity-related Disorders: What is the Evidence?.Curr Obes Rep. 2022;11(4):287-304. doi:10.1007/s13679-022-00481-1
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
Centers for Disease Control and Prevention.Physical Activity and Your Weight and Health.
