In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsHow to Meal-Prep Your Week of Meals:Day 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
How to Meal-Prep Your Week of Meals:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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The Mediterranean diet focuses on foods that are high inantioxidants, substances that scour your body’s cells and help rid them of free radicals, which are molecules that can harm your body over time. Some of the most commonly known antioxidants are vitamins C and E and beta carotene, which are all present in high levels in many fruits and vegetables. The Mediterranean diet also is rich in nuts and lean protein, both of which have beenshown to help us retain muscle mass and reduce frailtyas we age.
In this plan, we created a full week of antioxidant-rich Mediterranean diet meals and snacks specifically to support healthy aging. As with all meal plans, this should serve as inspiration rather than as a strict guide. Feel free to make substitutions and tailor the suggestions as you see fit. Remember toeat mindfullyand listen to your body’s hunger and fullness cues to truly feel your best.
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.
Antonis Achilleos
Breakfast (360 calories)
A.M. Snack (210 calories)
Lunch (418 calories)
P.M. Snack (124 calories)
Dinner (388 calories)
Daily Totals:1,484 calories, 81 g protein, 128 g carbohydrates, 27 g fiber, 79 g fat, 2,048 mg sodium
To make it 2,000 calories:Add 1 orange to breakfast, increase to 2 Tbsp. peanut butter at morning snack, increase to 1/2 cup hummus at afternoon snack, and add 2 cups mixed greens with 1 servingBalsamic Vinaigretteand 3 Tbsp. sunflower seeds to dinner.
Breakfast (229 calories)
A.M. Snack (211 calories)
Lunch (436 calories)
P.M. Snack (180 calories)
Dinner (454 calories)
Meal Prep Tip:Save ½ serving Chickpea Dumplings in Curried Tomato Sauce for lunch tomorrow.
Daily Totals:1,501 calories, 61 g protein, 179 g carbohydrates, 40 g fiber, 6I’m 9 g fat, 1,451 mg sodium
To make it 2,000 calories:Add 2 hard-boiled eggs to breakfast, add 1/2 cup plain low-fat Greek yogurt to morning snack, add 2 Tbsp. guacamole to lunch, and add 1 whole-wheat naan to dinner.
Ali Redmond
Breakfast (311 calories)
A.M. Snack (208 calories)
Lunch (388 calories)
P.M. Snack (107 calories)
Dinner (481 calories)
Daily Totals:1,495 calories, 56 g protein, 171 g carbohydrates, 25 g fiber, 70 g fat, 1,731 mg sodium
Meal Prep Tip: Prepare 2 servings of3-Ingredient Overnight Berry Mueslifor breakfast on Days 4 and 6.
To make it 2,000 calories:Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. granola to morning snack, increase to 1 whole naan at lunch, and increase to 2 plums and 1/4 cup almonds at afternoon snack.
Breakfast (250 calories)
A.M. Snack (217 calories)
Lunch (383 calories)
P.M. Snack (198 calories)
Dinner (452 calories)
Daily Totals:1,499 calories, 82 g protein, 182 g carbohydrates, 29 g fiber, 55 g fat, 1,539 mg sodium
Meal Prep Tip: Save 1 servingAvocado Pestofor snack for tomorrow. Prepare and packVegetarian Chopped Power Salad with Creamy Cilantro Dressingfor lunch tomorrow and on Day 6.
To make it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, add 3 Tbsp. chopped walnuts to morning snack, and add 1 ounce dark chocolate to afternoon snack.
A.M. Snack (219 calories)
Lunch (362 calories)
P.M. Snack (159 calories)
Dinner (402 calories)
Daily Totals:1,501 calories, 78 g protein, 132 g carbohydrates, 25 g fiber, 79 g fat, 1,877 mg sodium
To make it 2,000 calories:Add 1 large pear to breakfast, add 3 ounces cooked chicken to lunch, increase to 2 servings Avocado Pesto at afternoon snack, and add 1/2 ounce dark chocolate to dinner.
A.M. Snack (307 calories)
P.M. Snack (145 calories)
Dinner (442 calories)
Daily Totals:1,506 calories, 74 g protein, 161 g carbohydrates, 30 g fiber, 66 g fat, 1,121 mg sodium
To make it 2,000 calories:Add 2 tablespoons peanut butter to breakfast, add 3 ounces cooked chicken to lunch, and increase to 1 1⁄4 cups yogurt and 2 tsp. honey at afternoon snack.
Lunch (304 calories)
P.M. Snack (63 calories)
Dinner (559 calories)
Daily Totals:1,496 calories, 94 g protein, 164 g carbohydrates, 31 g fiber, 55 g fat, 1,889 mg sodium
To make it 2,000 calories:Add 2 clementines to breakfast, increase to 2 Tbsp. peanut butter at morning snack, and add 2 hard-boiled eggs and 22 almonds to afternoon snack.
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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.U.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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
