In This ArticleView AllIn This ArticleWhy This PlanWeek 1Week 2Week 3Week 4Week 5FAQsFoods to Focus OnHealth Benefits
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
Health Benefits
Close
December is the season of holiday parties, social gatherings, traveling and year-end goals. This busy season is full of cheer but being off your routine can leave you feeling sluggish. As January approaches, you may be yearning for a little pep in your step and be ready to get back to your regularly scheduled programming. Fortunately, this 31-dayMediterranean dietmeal plan for more energy can help. You’ll reap the benefits of the Mediterranean diet while eating plenty of protein and fiber for sustained energy. You’ll find meals and snacks mapped out for the whole month, meal-prep tips and three different calorie levels to choose from. Let’s start the new year off with a boost!
Why This Meal Plan Is Great for You
To promote stableenergy, we mapped out a routine featuring three meals and two to three snacks per day. We prioritized two nutrients that help promote stable energy:proteinandfiber. These two nutrients are digested slower than other types of foods, like refined grains and added sugar. This combination provides staying power to help keep you satiated and get you through the afternoon slump. Each day provides an average of about 94 grams of protein per day and 35 grams of fiber. Though we don’t include beverages in meal plans, don’t underestimate the power of hydration to help keep you energized. Not drinking enough water and fluids can leave you feeling zapped, so make sure to hit your dailywatergoals.
We set the calories for this plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day for 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
Photographer: Jake Sternquist, Food Sylist: Sammy Mila, Prop Stylist: Breanna Ghazali
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (409 calories)
A.M. Snack (301 calories)
Lunch (488 calories)
P.M. Snack (172 calories)
Dinner (444 calories)
Daily Totals:1,815 calories, 97g fat, 111g protein, 139g carbohydrate, 32g fiber, 1,905mg sodium.
Make it 1,500 calories:Omit almonds at lunch and kefir at P.M. snack.
Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlas an evening snack.
Day 2
Breakfast (487 calories)
A.M. Snack (170 calories)
Lunch (411 calories)
P.M. Snack (214 calories)
Dinner (530 calories)
Daily Totals:1,811 calories, 78g fat, 111g protein, 179g carbohydrate, 28g fiber, 1,523mg sodium.
Make it 1,500 calories:Omit chopped pecans at breakfast and change P.M. snack to ½ cup blueberries.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds as an evening snack.
Day 3
A.M. Snack (130 calories)
P.M. Snack (122 calories)
Dinner (460 calories)
Evening snack (206 calories)
Daily Totals:1,816 calories, 93g fat, 87g protein, 175g carbohydrate, 33g fiber, 1,540mg sodium.
Make it 1,500 calories:Reduce to 1 Tbsp. chopped pecans at breakfast and omit evening snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to evening snack.
Day 4
A.M. Snack (95 calories)
Dinner (679 calories)
Daily Totals:1,793 calories, 77g fat, 106g protein, 178g carbohydrate, 33g fiber, 1,626mg sodium.
Make it 1,500 calories:Omit chopped pecans at breakfast, change A.M. snack to 1 clementine and change P.M. snack to 1 plum.
Make it 2,000 calories:Add 2 Tbsp. almond butter to A.M. snack.
Day 5
P.M. Snack (131 calories)
Dinner (514 calories)
Evening Snack (84 calories)
Daily Totals:1,797 calories, 73g fat, 100g protein, 205g carbohydrate, 36g fiber, 1,456mg sodium.
Make it 1,500 calories:Omit pecans at breakfast, change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to evening snack.
Day 6
Breakfast (584 calories)
A.M. Snack (148 calories)
Lunch (406 calories)
P.M. Snack (130 calories)
Dinner (510 calories)
Daily Totals:1,778 calories, 99g fat, 86g protein, 152g carbohydrate, 30g fiber, 1,285mg sodium.
Make it 1,500 calories:Change A.M. snack to ½ cup raspberries and omitLemon-Parmesan Crispy Smashed Potatoesat dinner.
Make it 2,000 calories:Increase to 2 Tbsp. sliced almonds to A.M. snack and add 1 servingApple with Cinnamon Almond Butterto evening snack.
Day 7
Breakfast (434 calories)
A.M. Snack (291 calories)
Dinner (433 calories)
Evening Snack (130 calories)
Daily Totals:1,816 calories, 82g fat, 94g protein, 191g carbohydrate, 35g fiber, 1,988mg sodium.
Make it 1,500 calories:Omit almond butter at A.M. snack and omit evening snack.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to lunch.
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
Day 8
P.M. Snack (186 calories)
Dinner (522 calories)
Evening Snack (62 calories)
Daily Totals:1,822 calories, 89g fat, 112g protein, 157g carbohydrate, 29g fiber, 1,397mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit almonds at lunch.
Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlto evening snack.
Day 9
Breakfast (531 calories)
A.M. Snack (122 calories)
Lunch (431 calories)
Dinner (509 calories)
Daily Totals:1,780 calories, 87g fat, 101g protein, 163g carbohydrate, 34g fiber, 2,151mg sodium.
Make it 1,500 calories:OmitPineapple-Green Smoothieat breakfast.
Make it 2,000 calories:Add 1 medium peach to lunch and 1 servingCottage Cheese-Berry Bowlto evening snack.
Day 10
Dinner (442 calories)
Daily Totals:1,782 calories, 75g fat, 94g protein, 204g carbohydrate, 42g fiber, 2,072mg sodium.
Day 11
Dinner (427 calories)
Evening Snack (95 calories)
Meal-Prep Tip:Reserve leftoverChicken & Quinoa Casseroleto have for dinner tomorrow night.
Daily Totals:1,818 calories, 82g fat, 106g protein, 181g carbohydrate, 39g fiber, 2,005mg sodium.
Make it 2,000 calories:Add 2 Tbsp. almond butter to evening snack.
Day 12
Daily Totals:1,800 calories, 85g fat, 98g protein, 177g carbohydrate, 36g fiber, 2,088mg sodium.
Day 13
A.M. Snack (21 calories)
Lunch (505 calories)
Dinner (576 calories)
Daily Totals:1,819 calories, 84g fat, 86g protein, 195g carbohydrate, 40g fiber, 2,020mg sodium.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to A.M. snack.
Day 14
A.M. Snack (62 calories)
Daily Totals:1,796 calories, 88g fat, 84g protein, 188g carbohydrate, 36g fiber, 1,686mg sodium.
Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand change P.M. snack to 1 medium apple.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
Day 15
Breakfast (368 calories)
P.M. Snack (291 calories)
Dinner (412 calories)
Evening Snack (170 calories)
Meal-Prep Tip:Reserve 4 servingsStuffed Cabbage Soupto have for lunch on days 16 through 19.
Daily Totals:1,795 calories, 85g fat, 96g protein, 173g carbohydrate, 34g fiber, 1,963mg sodium.
Make it 1,500 calories:Omit almond butter at A.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories:Add 1 servingBerry-Mint Kefirto breakfast and increase to 3 Tbsp. sliced almonds at A.M. snack.
Day 16
Lunch (392 calories)
P.M. Snack (170 calories)
Dinner (483 calories)
Evening Snack (42 calories)
Daily Totals:1,801 calories, 94g fat, 101g protein, 157g carbohydrate, 28g fiber, 1,635mg sodium.
Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand change A.M. snack to 1 medium orange.
Day 17
A.M. Snack (131 calories)
Lunch (473 calories)
Dinner (481 calories)
Daily Totals:1,811 calories, 84g fat, 93g protein, 185g carbohydrate, 32g fiber, 1,479mg sodium.
Make it 1,500 calories:Omit pistachios at lunch and change the evening snack to 1 medium orange.
Day 18
Lunch (359 calories)
Dinner (613 calories)
Daily Totals:1,807 calories, 85g fat, 69g protein, 207g carbohydrate, 38g fiber, 1,353mg sodium.
Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand change A.M. snack to 1 plum.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butterto the evening snack.
Day 19
Dinner (485 calories)
Daily Totals:1,787 calories, 94g fat, 96g protein, 154g carbohydrate, 31g fiber, 1,936mg sodium.
Make it 1,500 calories:Omit almond butter at A.M. snack and change P.M. snack to 1 cup sliced strawberries.
Make it 2,000 calories:Add 1 clementine to breakfast and 1 servingTraditional Greek Saladto dinner.
Day 20
A.M. Snack (176 calories)
Lunch (391 calories)
Dinner (639 calories)
Daily Totals:1,810 calories, 93g fat, 86g protein, 176g carbohydrate, 36g fiber, 1,262mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to ¼ cup blueberries.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 21
A.M. Snack (264 calories)
Lunch (360 calories)
P.M. Snack (176 calories)
Dinner (549 calories)
Daily Totals:1,789 calories, 94g fat, 90g protein, 161g carbohydrate, 39g fiber, 2,059mg sodium.
Make it 1,500 calories:Change A.M. snack to ½ cup raspberries and omit evening snack.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Day 22
Lunch (414 calories)
P.M. Snack (145 calories)
Dinner (521 calories)
Daily Totals:1,782 calories, 89g fat, 72g protein, 190g carbohydrate, 41g fiber, 2,075mg sodium.
Make it 1,500 calories:Omit almond butter at A.M. snack and kefir at P.M. snack.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 23
Breakfast (443 calories)
Lunch (452 calories)
P.M. Snack (193 calories)
Dinner (518 calories)
Meal-Prep Tip:Reserve leftoverPesto Tuna Noodle Casseroleto have for dinner tomorrow night.
Daily Totals:1,775 calories, 74g fat, 94g protein, 195g carbohydrate, 33g fiber, 1,600mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and P.M. snack to 1 plum.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner and add 1 medium orange as an evening snack.
Day 24
Day 25
Dinner (559 calories)
Daily Totals:1,803 calories, 72g fat, 115g protein, 179g carbohydrate, 30g fiber, 1,474mg sodium.
Make it 1,500 calories:Omit kefir at breakfast, change A.M. snack to 1 medium orange and change P.M. snack to ½ cup sliced strawberries.
Day 26
Daily Totals:1,812 calories, 88g fat, 103g protein, 168g carbohydrate, 34g fiber, 1,532mg sodium.
Day 27
P.M. Snack (95 calories)
Dinner (432 calories)
Daily Totals:1,789 calories, 88g fat, 78g protein, 196g carbohydrate, 38g fiber, 1,228mg sodium.
Make it 1,500 calories:Change breakfast to 1 servingEgg, Tomato & Feta Breakfast Pitaand omit sliced almonds at A.M. snack.
Make it 2,000 calories:Add 2 Tbsp. almond butter to P.M. snack.
Day 28
Dinner (370 calories)
Evening Snack (206 calories)
Meal-Prep Tip:Reserve three servingsCrispy Chickpea Grain Bowl with Lemon Vinaigretteto have for lunch on days 29 through 31. Keep dressing on the side until just before serving.
Daily Totals:1,788 calories, 87g fat, 86g protein, 181g carbohydrate, 36g fiber, 1,351mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner and ½ cup sliced strawberries to evening snack.
Day 29
Lunch (370 calories)
Dinner (403 calories)
Daily Totals:1,797 calories, 90g fat, 90g protein, 181g carbohydrate, 33g fiber, 1,024mg sodium.
Make it 1,500 calories:Change A.M. snack to ½ cup raspberries and change P.M. snack to 1 medium banana.
Day 30
Lunch (400 calories)
P.M. Snack (62 calories)
Dinner (438 calories)
Evening Snack (176 calories)
Daily Totals:1,801 calories, 86g fat, 84g protein, 189g carbohydrate, 34g fiber, 1,489mg sodium.
Make it 1,500 calories:Reduce to 1 Tbsp. almond butter at A.M. snack and omit evening snack.
Make it 2,000 calories:Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 31
Daily Totals:1,798 calories, 87g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,352mg sodium.
Frequently Asked QuestionsDefinitely, we included a wide variety of meals and snacks in this routine. If one of them doesn’t meet your taste preferences, feel free to repeat a different meal in this plan or browse ourMediterranean diet recipesfor more ideas.Yes! If there’s a breakfast or lunch you really enjoy, you can choose to eat the same option every day. All of the breakfast and lunch options listed here are a good source of protein and fiber. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two if you substitute a breakfast or lunch with a different nutrition profile.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.If you’re feeling sluggish, there may be several factors at play. Taking a look at your sleep habits, nutrition routine and hydration status are good first steps. Focusing on goodsleephygiene and getting enough hours per night, eating regular meals with protein and fiber, getting enoughphysical activityand drinking plenty of water are all strategies to increase your energy. If you’re still feeling low energy, reach out to your medical provider as fatigue can be a symptom of many underlying health conditions.
Frequently Asked Questions
Definitely, we included a wide variety of meals and snacks in this routine. If one of them doesn’t meet your taste preferences, feel free to repeat a different meal in this plan or browse ourMediterranean diet recipesfor more ideas.
Yes! If there’s a breakfast or lunch you really enjoy, you can choose to eat the same option every day. All of the breakfast and lunch options listed here are a good source of protein and fiber. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two if you substitute a breakfast or lunch with a different nutrition profile.
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.
If you’re feeling sluggish, there may be several factors at play. Taking a look at your sleep habits, nutrition routine and hydration status are good first steps. Focusing on goodsleephygiene and getting enough hours per night, eating regular meals with protein and fiber, getting enoughphysical activityand drinking plenty of water are all strategies to increase your energy. If you’re still feeling low energy, reach out to your medical provider as fatigue can be a symptom of many underlying health conditions.
Mediterranean Diet Foods to Focus On:
What are the Health Benefits of the Mediterranean Diet?
With its emphasis on cooking more meals at home and eating plenty of produce, fiber-rich legumes, whole grains and healthy fats, it’s no surprise that this eating style has numerous health benefits. Research links the Mediterranean diet to lower rates of obesity, improved heart health and a reduced risk of chronic disease.Though the Mediterranean diet limits added sugars and refined grains, it’s not restrictive, meaning it’s more likely to be adapted as a lifestyle change than a short-term diet. To follow the Mediterranean diet, focus on foods you could be adding to your routine instead of trying to avoid certain foods. Aim to include more vegetables, fruits, fish, nuts, legumes, whole grains and legumes into your meals to reap the benefits. No restrictiveresolutionshere!
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.Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121
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.Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121
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.
Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121
