7-Day Mediterranean Diet Meal Plan for a Healthy Gut, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsFoods to Focus OnHow to Meal-Prep Your WeekDay 1Day 2Day 3Day 4Day 5Day 6Day 7

In This ArticleView All

View All

In This Article

Why This Meal Plan Is Great for You

Frequently Asked Questions

Foods to Focus On

How to Meal-Prep Your Week

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

ClosePhoto:EatingWellOver the past few years,U.S. News & World Reporthas ranked the Mediterranean diet asthe best overall diet. Additionally, in 2024, the Mediterranean diet took the top spot for the best diet for bone and joint health, the best family-friendly diet, the easiest diet to follow, the best heart-healthy diet and the best diet for healthy eating.Thetenets of the Mediterranean dietare simple: eat more fruits, vegetables, nuts, seeds, fatty fish and whole grains while eating less saturated fat and added sugar. Research shows that following this diet reduces the risk of metabolic syndrome, obesity, type 2 diabetes, certain types of cancer and neurodegenerative diseases.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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.Why This Meal Plan Is Great for YouHaving a healthy gut microbiome also has many of these same benefits. Data has shown that in addition to helping with constipation and digestion, good gut bacteria may help improve mood, sleep and heart health.Furthermore, both a healthy microbiome and the Mediterranean diet are associated with helping maintain a healthy weight.To help you increase your good gut bacteria and get thehealth benefits of the Mediterranean diet, we created this seven-day meal plan filled with foods that follow both diets. 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.Foods to Focus OnContrary to what you might believe, you don’t need to eat the Mediterranean region’s traditional foods when following the Mediterranean diet. Foods within these groups can fit this diet.Mediterranean Diet FoodsHerbs and spicesFruitsVegetablesHealthy fats, such as olive oil or avocado oilNuts, including natural nut buttersSeeds (chia, pumpkin, flax and more)FishEggsMeatPoultryLegumes (chickpeas, pinto beans, lentils and more)Dairy, including cheese, yogurt and kefirWhole grains (bulgur, farro, fonio, freekeh, couscous, rice and more)Gut-Healthy FoodsProbiotics are foods that contain healthy gut bacteria, while prebiotics are foods that feed good gut bacteria. These foods are naturally high in each but are not limited to only these lists.Probiotic-Rich Foods:YogurtKefirMisoSauerkrautKimchiTempehKombuchaPrebiotic-Rich Foods:GarlicLeeks, especially the green partAsparagusArtichokesBananasSeaweedJerusalem artichokesDandelion greensSoybeansMushroomsOatsHow to Meal-Prep Your Week of Meals:BakeBanana Protein Muffinsto have for breakfast on Days 2 and 3, and for snack on Day 4.On the evening of Day 3, prepare two servings ofCreamy Blueberry-Pecan Overnight Oatmealfor breakfast on Days 4 and 5.MakeEverything Bagel Crispy Chickpeasfor snack on Days 6 and 7.Day 1Breakfast (249 calories)1 servingRaspberry-Kefir Power SmoothieA.M. Snack (211 calories)¾ cup blueberries3 tablespoons unsalted roasted cashewsLunch (439 calories)1 servingTomato-&-Avocado Cheese SandwichP.M. Snack (163 calories)2 tablespoons hummus1 cup sliced cucumbers2 tablespoons walnut halvesDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsMeal-Prep Tip:Save a serving of theCharred Shrimp, Pesto & Quinoa Bowlsfor lunch tomorrow.Daily Totals:1,491 calories, 67 g protein, 168 g carbohydrates, 29 g fiber, 70 g fat, 1,397 mg sodiumMake it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup blueberries and ⅓ cup cashews at A.M. snack, increase to ¼ cup hummus and ¼ cup walnuts at P.M. snack, and add 2 servingsCreamy Dill Yogurt Sauceto dinner.Day 2Breakfast (254 calories)1 servingBanana Protein Muffins1 orangeA.M. Snack (208 calories)1 servingFig & Honey YogurtLunch (429 calories)1 serving leftoverCharred Shrimp, Pesto & Quinoa BowlsP.M. Snack (101 calories)1 medium pearDinner (504 calories)1 servingSheet-Pan Salmon with Sweet Potatoes & BroccoliDaily Totals:1,496 calories, 81 g protein, 177 g carbohydrates, 27 g fiber, 58 g fat, 1,533 mg sodiumMake it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add ¼ cup slivered almonds to A.M. snack, and add 2 ounces low-fat Cheddar cheese to P.M. snack.Day 3Brie PassanoBreakfast (373 calories)2 servingsBanana Protein Muffins1 cup plain kefir2 clementinesA.M. Snack (173 calories)1 cup raspberries1 ounce low-fat Cheddar cheese3 tablespoons shelled pistachiosLunch (353 calories)1 servingCucumber-Chicken Green Goddess WrapP.M. Snack (200 calories)1 cup edamame in podsDinner (408 calories)1 servingKielbasa-&-Swiss Spaghetti Squash Casserole1 slice (1 oz.) whole-wheat baguette1 cup steamed broccoli with 1 teaspoon extra-virgin olive oilDaily Totals:1,506 calories, 84 g protein, 164 g carbohydrates, 41 g fiber, 64 g fat, 1,916 mg sodiumMake it 2,000 calories:Add 2 scrambled eggs to breakfast, increase to 1½ cups raspberries at A.M. snack, add 2 servingsCreamy Dill Yogurt Sauceto lunch, increase to 2 cups edamame at P.M. snack, and increase to 2 slices baguette at dinner.Day 4Jennifer CauseyBreakfast (291 calories)1 servingCreamy Blueberry-Pecan Overnight OatmealA.M. Snack (176 calories)1 medium apple2 tablespoons walnut halvesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (193 calories)1Banana Protein MuffinDinner (411 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives3 ounces cooked chickenMeal-Prep Tip:Save a serving of theLentil Salad with Feta, Tomatoes, Cucumbers & Olivesfor lunch tomorrow.Daily Totals:1,501 calories, 80 g protein, 162 g carbohydrates, 26 g fiber, 63 g fat, 1,394 mg sodiumMake it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, increase to ¼ cup walnuts at A.M. snack, add 1 ounce dark chocolate to P.M. snack, and increase to 4 ounces chicken at dinner.Day 5Breakfast (291 calories)1 servingCreamy Blueberry-Pecan Overnight OatmealA.M. Snack (210 calories)1 medium banana1 tablespoon peanut butterLunch (368 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives4 ounces canned tunaP.M. Snack (206 calories)¼ cup unsalted roasted almondsDinner (414 calories)1 servingBBQ Shrimp with Garlicky Kale & Parmesan-Herb CouscousDaily Totals:1,489 calories, 86 g protein, 147 g carbohydrates, 24 g fiber, 67 g fat, 1,580 mg sodiumMake it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, add ½ whole-wheat pita to lunch, increase to 5 tablespoons almonds at P.M. snack, and add 1 ounce dark chocolate to dinner.Day 6Breakfast (311 calories)1 servingBroccoli & Cheese Omelet½ whole-wheat English muffinA.M. Snack (301 calories)1 large pear22 unsalted roasted almondsLunch (333 calories)1 servingGochujang-Glazed Tempeh & Brown Rice BowlsP.M. Snack (220 calories)1 servingEverything-Bagel Crispy ChickpeasDinner (330 calories)1 servingGreen Shakshuka with Spinach, Chard & Feta½ whole-wheat pitaDaily Totals:1,494 calories, 63 g protein, 168 g carbohydrates, 24 g fiber, 68 g fat, 2,384 mg sodiumMake it 2,000 calories:Increase to 1 whole English muffin at breakfast, add ½ cup kimchi and 2 tablespoons chopped peanuts to lunch, increase to 2 servings chickpeas at P.M. snack, and increase to 1 whole pita at dinner.Day 7Jen CauseyBreakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (121 calories)¾ cup low-fat plain kefir1 teaspoon chia seeds1 teaspoon honeyLunch (488 calories)1 servingCrispy Smoked Tofu & Coleslaw WrapsP.M. Snack (220 calories)1 servingEverything-Bagel Crispy ChickpeasDinner (383 calories)1 servingEasy Miso-Chicken RamenDaily Totals:1,508 calories, 77 g protein, 141 g carbohydrates, 25 g fiber, 66 g fat, 2,473 mg sodiumMake it 2,000 calories:Add 1 large banana to breakfast, increase to 1 cup kefir, 2 teaspoons chia seeds and 2 teaspoons honey at A.M. snack, increase to 2 servings chickpeas at P.M. snack and add 1 hard-boiled egg to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Lăcătușu C-M, Grigorescu E-D, Floria M, Onofriescu A, Mihai B-M.The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription.International Journal of Environmental Research and Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Photo:EatingWell

a collage featuring some of the recipes featured in the 7-Day Mediterranean Diet Meal Plan to Improve Your Gut Health

EatingWell

Over the past few years,U.S. News & World Reporthas ranked the Mediterranean diet asthe best overall diet. Additionally, in 2024, the Mediterranean diet took the top spot for the best diet for bone and joint health, the best family-friendly diet, the easiest diet to follow, the best heart-healthy diet and the best diet for healthy eating.Thetenets of the Mediterranean dietare simple: eat more fruits, vegetables, nuts, seeds, fatty fish and whole grains while eating less saturated fat and added sugar. Research shows that following this diet reduces the risk of metabolic syndrome, obesity, type 2 diabetes, certain types of cancer and neurodegenerative diseases.How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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.Why This Meal Plan Is Great for YouHaving a healthy gut microbiome also has many of these same benefits. Data has shown that in addition to helping with constipation and digestion, good gut bacteria may help improve mood, sleep and heart health.Furthermore, both a healthy microbiome and the Mediterranean diet are associated with helping maintain a healthy weight.To help you increase your good gut bacteria and get thehealth benefits of the Mediterranean diet, we created this seven-day meal plan filled with foods that follow both diets. 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.Foods to Focus OnContrary to what you might believe, you don’t need to eat the Mediterranean region’s traditional foods when following the Mediterranean diet. Foods within these groups can fit this diet.Mediterranean Diet FoodsHerbs and spicesFruitsVegetablesHealthy fats, such as olive oil or avocado oilNuts, including natural nut buttersSeeds (chia, pumpkin, flax and more)FishEggsMeatPoultryLegumes (chickpeas, pinto beans, lentils and more)Dairy, including cheese, yogurt and kefirWhole grains (bulgur, farro, fonio, freekeh, couscous, rice and more)Gut-Healthy FoodsProbiotics are foods that contain healthy gut bacteria, while prebiotics are foods that feed good gut bacteria. These foods are naturally high in each but are not limited to only these lists.Probiotic-Rich Foods:YogurtKefirMisoSauerkrautKimchiTempehKombuchaPrebiotic-Rich Foods:GarlicLeeks, especially the green partAsparagusArtichokesBananasSeaweedJerusalem artichokesDandelion greensSoybeansMushroomsOatsHow to Meal-Prep Your Week of Meals:BakeBanana Protein Muffinsto have for breakfast on Days 2 and 3, and for snack on Day 4.On the evening of Day 3, prepare two servings ofCreamy Blueberry-Pecan Overnight Oatmealfor breakfast on Days 4 and 5.MakeEverything Bagel Crispy Chickpeasfor snack on Days 6 and 7.Day 1Breakfast (249 calories)1 servingRaspberry-Kefir Power SmoothieA.M. Snack (211 calories)¾ cup blueberries3 tablespoons unsalted roasted cashewsLunch (439 calories)1 servingTomato-&-Avocado Cheese SandwichP.M. Snack (163 calories)2 tablespoons hummus1 cup sliced cucumbers2 tablespoons walnut halvesDinner (429 calories)1 servingCharred Shrimp, Pesto & Quinoa BowlsMeal-Prep Tip:Save a serving of theCharred Shrimp, Pesto & Quinoa Bowlsfor lunch tomorrow.Daily Totals:1,491 calories, 67 g protein, 168 g carbohydrates, 29 g fiber, 70 g fat, 1,397 mg sodiumMake it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup blueberries and ⅓ cup cashews at A.M. snack, increase to ¼ cup hummus and ¼ cup walnuts at P.M. snack, and add 2 servingsCreamy Dill Yogurt Sauceto dinner.Day 2Breakfast (254 calories)1 servingBanana Protein Muffins1 orangeA.M. Snack (208 calories)1 servingFig & Honey YogurtLunch (429 calories)1 serving leftoverCharred Shrimp, Pesto & Quinoa BowlsP.M. Snack (101 calories)1 medium pearDinner (504 calories)1 servingSheet-Pan Salmon with Sweet Potatoes & BroccoliDaily Totals:1,496 calories, 81 g protein, 177 g carbohydrates, 27 g fiber, 58 g fat, 1,533 mg sodiumMake it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add ¼ cup slivered almonds to A.M. snack, and add 2 ounces low-fat Cheddar cheese to P.M. snack.Day 3Brie PassanoBreakfast (373 calories)2 servingsBanana Protein Muffins1 cup plain kefir2 clementinesA.M. Snack (173 calories)1 cup raspberries1 ounce low-fat Cheddar cheese3 tablespoons shelled pistachiosLunch (353 calories)1 servingCucumber-Chicken Green Goddess WrapP.M. Snack (200 calories)1 cup edamame in podsDinner (408 calories)1 servingKielbasa-&-Swiss Spaghetti Squash Casserole1 slice (1 oz.) whole-wheat baguette1 cup steamed broccoli with 1 teaspoon extra-virgin olive oilDaily Totals:1,506 calories, 84 g protein, 164 g carbohydrates, 41 g fiber, 64 g fat, 1,916 mg sodiumMake it 2,000 calories:Add 2 scrambled eggs to breakfast, increase to 1½ cups raspberries at A.M. snack, add 2 servingsCreamy Dill Yogurt Sauceto lunch, increase to 2 cups edamame at P.M. snack, and increase to 2 slices baguette at dinner.Day 4Jennifer CauseyBreakfast (291 calories)1 servingCreamy Blueberry-Pecan Overnight OatmealA.M. Snack (176 calories)1 medium apple2 tablespoons walnut halvesLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (193 calories)1Banana Protein MuffinDinner (411 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives3 ounces cooked chickenMeal-Prep Tip:Save a serving of theLentil Salad with Feta, Tomatoes, Cucumbers & Olivesfor lunch tomorrow.Daily Totals:1,501 calories, 80 g protein, 162 g carbohydrates, 26 g fiber, 63 g fat, 1,394 mg sodiumMake it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, increase to ¼ cup walnuts at A.M. snack, add 1 ounce dark chocolate to P.M. snack, and increase to 4 ounces chicken at dinner.Day 5Breakfast (291 calories)1 servingCreamy Blueberry-Pecan Overnight OatmealA.M. Snack (210 calories)1 medium banana1 tablespoon peanut butterLunch (368 calories)1 servingLentil Salad with Feta, Tomatoes, Cucumbers & Olives4 ounces canned tunaP.M. Snack (206 calories)¼ cup unsalted roasted almondsDinner (414 calories)1 servingBBQ Shrimp with Garlicky Kale & Parmesan-Herb CouscousDaily Totals:1,489 calories, 86 g protein, 147 g carbohydrates, 24 g fiber, 67 g fat, 1,580 mg sodiumMake it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, add ½ whole-wheat pita to lunch, increase to 5 tablespoons almonds at P.M. snack, and add 1 ounce dark chocolate to dinner.Day 6Breakfast (311 calories)1 servingBroccoli & Cheese Omelet½ whole-wheat English muffinA.M. Snack (301 calories)1 large pear22 unsalted roasted almondsLunch (333 calories)1 servingGochujang-Glazed Tempeh & Brown Rice BowlsP.M. Snack (220 calories)1 servingEverything-Bagel Crispy ChickpeasDinner (330 calories)1 servingGreen Shakshuka with Spinach, Chard & Feta½ whole-wheat pitaDaily Totals:1,494 calories, 63 g protein, 168 g carbohydrates, 24 g fiber, 68 g fat, 2,384 mg sodiumMake it 2,000 calories:Increase to 1 whole English muffin at breakfast, add ½ cup kimchi and 2 tablespoons chopped peanuts to lunch, increase to 2 servings chickpeas at P.M. snack, and increase to 1 whole pita at dinner.Day 7Jen CauseyBreakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (121 calories)¾ cup low-fat plain kefir1 teaspoon chia seeds1 teaspoon honeyLunch (488 calories)1 servingCrispy Smoked Tofu & Coleslaw WrapsP.M. Snack (220 calories)1 servingEverything-Bagel Crispy ChickpeasDinner (383 calories)1 servingEasy Miso-Chicken RamenDaily Totals:1,508 calories, 77 g protein, 141 g carbohydrates, 25 g fiber, 66 g fat, 2,473 mg sodiumMake it 2,000 calories:Add 1 large banana to breakfast, increase to 1 cup kefir, 2 teaspoons chia seeds and 2 teaspoons honey at A.M. snack, increase to 2 servings chickpeas at P.M. snack and add 1 hard-boiled egg to dinner.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell 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.Lăcătușu C-M, Grigorescu E-D, Floria M, Onofriescu A, Mihai B-M.The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription.International Journal of Environmental Research and Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Thetenets of the Mediterranean dietare simple: eat more fruits, vegetables, nuts, seeds, fatty fish and whole grains while eating less saturated fat and added sugar. Research shows that following this diet reduces the risk of metabolic syndrome, obesity, type 2 diabetes, certain types of cancer and neurodegenerative diseases.

How We Create Meal PlansRegistered dietitians thoughtfully create EatingWell’s meal 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 create EatingWell’s meal 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.

Having a healthy gut microbiome also has many of these same benefits. Data has shown that in addition to helping with constipation and digestion, good gut bacteria may help improve mood, sleep and heart health.

Furthermore, both a healthy microbiome and the Mediterranean diet are associated with helping maintain a healthy weight.

To help you increase your good gut bacteria and get thehealth benefits of the Mediterranean diet, we created this seven-day meal plan filled with foods that follow both diets. 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.

Contrary to what you might believe, you don’t need to eat the Mediterranean region’s traditional foods when following the Mediterranean diet. Foods within these groups can fit this diet.

Mediterranean Diet Foods

Gut-Healthy Foods

Probiotics are foods that contain healthy gut bacteria, while prebiotics are foods that feed good gut bacteria. These foods are naturally high in each but are not limited to only these lists.

Probiotic-Rich Foods:

Prebiotic-Rich Foods:

How to Meal-Prep Your Week of Meals:

Charred Shrimp, Pesto & Quinoa Bowls

Breakfast (249 calories)

A.M. Snack (211 calories)

Lunch (439 calories)

P.M. Snack (163 calories)

Dinner (429 calories)

Meal-Prep Tip:Save a serving of theCharred Shrimp, Pesto & Quinoa Bowlsfor lunch tomorrow.

Daily Totals:1,491 calories, 67 g protein, 168 g carbohydrates, 29 g fiber, 70 g fat, 1,397 mg sodium

Make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, increase to 1 cup blueberries and ⅓ cup cashews at A.M. snack, increase to ¼ cup hummus and ¼ cup walnuts at P.M. snack, and add 2 servingsCreamy Dill Yogurt Sauceto dinner.

Banana Protein Muffins

Breakfast (254 calories)

A.M. Snack (208 calories)

Lunch (429 calories)

P.M. Snack (101 calories)

Dinner (504 calories)

Daily Totals:1,496 calories, 81 g protein, 177 g carbohydrates, 27 g fiber, 58 g fat, 1,533 mg sodium

Make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add ¼ cup slivered almonds to A.M. snack, and add 2 ounces low-fat Cheddar cheese to P.M. snack.

Brie Passano

green goddess wrap

Breakfast (373 calories)

A.M. Snack (173 calories)

Lunch (353 calories)

P.M. Snack (200 calories)

Dinner (408 calories)

Daily Totals:1,506 calories, 84 g protein, 164 g carbohydrates, 41 g fiber, 64 g fat, 1,916 mg sodium

Make it 2,000 calories:Add 2 scrambled eggs to breakfast, increase to 1½ cups raspberries at A.M. snack, add 2 servingsCreamy Dill Yogurt Sauceto lunch, increase to 2 cups edamame at P.M. snack, and increase to 2 slices baguette at dinner.

Jennifer Causey

Lentil Salad with Feta, Tomatoes, Cucumbers & Olives

Breakfast (291 calories)

A.M. Snack (176 calories)

Lunch (430 calories)

P.M. Snack (193 calories)

Dinner (411 calories)

Meal-Prep Tip:Save a serving of theLentil Salad with Feta, Tomatoes, Cucumbers & Olivesfor lunch tomorrow.

Daily Totals:1,501 calories, 80 g protein, 162 g carbohydrates, 26 g fiber, 63 g fat, 1,394 mg sodium

Make it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, increase to ¼ cup walnuts at A.M. snack, add 1 ounce dark chocolate to P.M. snack, and increase to 4 ounces chicken at dinner.

BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous

A.M. Snack (210 calories)

Lunch (368 calories)

P.M. Snack (206 calories)

Dinner (414 calories)

Daily Totals:1,489 calories, 86 g protein, 147 g carbohydrates, 24 g fiber, 67 g fat, 1,580 mg sodium

Make it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, add ½ whole-wheat pita to lunch, increase to 5 tablespoons almonds at P.M. snack, and add 1 ounce dark chocolate to dinner.

Breakfast (311 calories)

A.M. Snack (301 calories)

Lunch (333 calories)

P.M. Snack (220 calories)

Dinner (330 calories)

Daily Totals:1,494 calories, 63 g protein, 168 g carbohydrates, 24 g fiber, 68 g fat, 2,384 mg sodium

Make it 2,000 calories:Increase to 1 whole English muffin at breakfast, add ½ cup kimchi and 2 tablespoons chopped peanuts to lunch, increase to 2 servings chickpeas at P.M. snack, and increase to 1 whole pita at dinner.

Jen Causey

a photo of a plated Spinach & Egg Scramble with Raspberries

Breakfast (296 calories)

A.M. Snack (121 calories)

Lunch (488 calories)

1 servingCrispy Smoked Tofu & Coleslaw Wraps

Dinner (383 calories)

Daily Totals:1,508 calories, 77 g protein, 141 g carbohydrates, 25 g fiber, 66 g fat, 2,473 mg sodium

Make it 2,000 calories:Add 1 large banana to breakfast, increase to 1 cup kefir, 2 teaspoons chia seeds and 2 teaspoons honey at A.M. snack, increase to 2 servings chickpeas at P.M. snack and add 1 hard-boiled egg to dinner.

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.Lăcătușu C-M, Grigorescu E-D, Floria M, Onofriescu A, Mihai B-M.The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription.International Journal of Environmental Research and Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068U.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.Lăcătușu C-M, Grigorescu E-D, Floria M, Onofriescu A, Mihai B-M.The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription.International Journal of Environmental Research and Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Lăcătușu C-M, Grigorescu E-D, Floria M, Onofriescu A, Mihai B-M.The Mediterranean diet: From an environment-driven food culture to an emerging medical prescription.International Journal of Environmental Research and Public Health. 2019;16(6):942. doi:10.3390/ijerph16060942Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Vijay A, Valdes AM.Role of the gut microbiome in chronic diseases: A narrative review.European Journal of Clinical Nutrition. 2021;76(4):489-501. doi:10.1038/s41430-021-00991-6

Lotfi K, Saneei P, Hajhashemy Z, Esmaillzadeh A.Adherence to the Mediterranean diet, five-year weight change, and risk of overweight and obesity: A systematic review and dose–response meta-analysis of prospective cohort studies.Advances in Nutrition. 2022;13(1):152-166. doi:10.1093/advances/nmab092

Koutoukidis DA, Jebb SA, Zimmerman M, et al.The association of weight loss with changes in the gut microbiota diversity, composition, and intestinal permeability: A systematic review and meta-analysis.Gut Microbes. 2022;14(1). doi:10.1080/19490976.2021.2020068

U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

How We Create Meal Plans#

Mediterranean Diet Foods#

Gut-Healthy Foods#

How to Meal-Prep Your Week of Meals:#

Breakfast (249 calories)#

A.M. Snack (211 calories)#

Lunch (439 calories)#

P.M. Snack (163 calories)#

Dinner (429 calories)#

Breakfast (254 calories)#

A.M. Snack (208 calories)#

Lunch (429 calories)#

P.M. Snack (101 calories)#

Dinner (504 calories)#

Breakfast (373 calories)#

A.M. Snack (173 calories)#

Lunch (353 calories)#

P.M. Snack (200 calories)#

Dinner (408 calories)#

Breakfast (291 calories)#

A.M. Snack (176 calories)#

Lunch (430 calories)#

P.M. Snack (193 calories)#

Dinner (411 calories)#

A.M. Snack (210 calories)#

Lunch (368 calories)#

P.M. Snack (206 calories)#

Dinner (414 calories)#

Breakfast (311 calories)#

A.M. Snack (301 calories)#

Lunch (333 calories)#

P.M. Snack (220 calories)#

Dinner (330 calories)#

Breakfast (296 calories)#

A.M. Snack (121 calories)#

Lunch (488 calories)#

Dinner (383 calories)#