In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFAQsMediterranean Diet & Heart HealthFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Meal Plan Is Great for You
FAQs
Mediterranean Diet & Heart Health
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
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Photo:Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond.
Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond.
The Mediterranean diet consistently ranks as one of the healthiest diets for the wide variety of fruits and vegetables, whole grains, proteins and other nutrient-dense foods it encourages.This flexible eating style has numeroushealth benefitsand is more customizable than a restrictive eating plan, which makes it easier to incorporate in your routine. In the past, the focus of the Mediterranean diet has been on the traditional cuisine of larger countries like Italy, France, Spain and Greece. In reality, the Mediterranean region is very large and includes 22 countries spanning three continents: Europe, Asia and Africa.We’re refocusing our understanding of theMediterranean dietand being more inclusive of all the countries (and flavor!) that this beautiful region has to offer.
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.
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.As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Make adjustments as needed to fit your taste preferences and routine.
Frequently Asked QuestionsYes, definitely. Meal plans are meant to be enjoyed and to simplify your routine. If there’s a different option you prefer, feel free to make the swap. We have plenty of nutritiousMediterranean diet recipesto browse for inspiration. Depending on your household size, you could also opt for leftovers when you have them. In this plan, we set the calories at 1,500 calories per day and aimed for at least 70 grams of protein and at least 33 grams of heart-healthy fiber. To promote heart health, we capped the sodium at 1,500 milligrams per day and capped the saturated fat at no more than 12 grams per day, with a higher saturated fat allowance on days we include fish rich in omega-3 fatty acids, like salmon.Absolutely. If you prefer to eat the same breakfast or lunch each day, that works. Each breakfast is roughly 350 to 400 calories and each lunch is about 300 to 400 calories. The meals are similar enough in calories that a simple swap can still help you meet your nutrition goals. That said, if you’re closely tracking calories, you’ll want to make sure to make adjustments in the rest of your routine.The Mediterranean diet is a nutrient-rich style of eating that focuses on a wide variety of healthy foods. Because of its focus on plant-based foods, it tends to be high in fiber, which is an important nutrient for heart health. It also emphasizes cooking more meals at home, which brings many health benefits, including a reduced sodium intake compared to eating more meals out.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.
Frequently Asked Questions
Yes, definitely. Meal plans are meant to be enjoyed and to simplify your routine. If there’s a different option you prefer, feel free to make the swap. We have plenty of nutritiousMediterranean diet recipesto browse for inspiration. Depending on your household size, you could also opt for leftovers when you have them. In this plan, we set the calories at 1,500 calories per day and aimed for at least 70 grams of protein and at least 33 grams of heart-healthy fiber. To promote heart health, we capped the sodium at 1,500 milligrams per day and capped the saturated fat at no more than 12 grams per day, with a higher saturated fat allowance on days we include fish rich in omega-3 fatty acids, like salmon.
Absolutely. If you prefer to eat the same breakfast or lunch each day, that works. Each breakfast is roughly 350 to 400 calories and each lunch is about 300 to 400 calories. The meals are similar enough in calories that a simple swap can still help you meet your nutrition goals. That said, if you’re closely tracking calories, you’ll want to make sure to make adjustments in the rest of your routine.
The Mediterranean diet is a nutrient-rich style of eating that focuses on a wide variety of healthy foods. Because of its focus on plant-based foods, it tends to be high in fiber, which is an important nutrient for heart health. It also emphasizes cooking more meals at home, which brings many health benefits, including a reduced sodium intake compared to eating more meals out.
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.
Can the Mediterranean Diet Improve Heart Health?
Heart-Healthy Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Ali Redmond
Breakfast (396 calories)
A.M. Snack (131 calories)
Lunch (409 calories)
P.M. Snack (59 calories)
Dinner (526 calories)
Daily Totals:1,521 calories, 65g fat, 13g saturated fat, 74g protein, 175g carbohydrate, 39g fiber, 1,467mg sodium
Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds and ¼ cup blueberries to lunch, and add 1 cup edamame in pods to P.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (390 calories)
A.M. Snack (192 calories)
Lunch (351 calories)
P.M. Snack (206 calories)
Dinner (384 calories)
Daily Totals:1,522 calories, 67g fat, 11g saturated fat, 80g protein, 160g carbohydrate, 38g fiber, 1,147mg sodium
Make it 2,000 calories:Add 3/4 cup nonfat plain kefir to breakfast, add 2 servingsBlueberry-Pecan Energy Ballsto A.M. snack, and add 2 Tbsp. natural peanut butter to the apple at lunch.
A.M. Snack (180 calories)
P.M. Snack (183 calories)
Dinner (415 calories)
Daily Totals:1,518 calories, 66g fat, 12g saturated fat, 76g protein, 170g carbohydrate, 40g fiber, 1,354mg sodium
Make it 2,000 calories:Add 2 Tbsp. natural peanut butter to the apple at lunch and add ¼ cup unsalted dry-roasted almonds and 1 medium orange as an evening snack.
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
P.M. Snack (125 calories)
Dinner (463 calories)
Meal-Prep Tip:Reserve one servingStuffed Cabbage Soupto have for lunch tomorrow.
Daily Totals:1,505 calories, 69g protein, 12g saturated fat, 70g protein, 164g carbohydrate, 37g fiber, 1,318mg sodium
Make it 2,000 calories:Add ¾ cup low-fat plain Greek yogurt to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add ½ an avocado, sliced, to dinner.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
A.M. Snack (152 calories)
Lunch (300 calories)
P.M. Snack (105 calories)
Dinner (537 calories)
Daily Totals:1,483 calories, 51g fat, 12g saturated fat, 80g protein, 184g carbohydrate 33g fiber, 1,320mg sodium
Make it 2,000 calories:Add 1 (5.3-oz.) container low-fat plain Greek yogurt to breakfast, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 servingMassaged Kale Saladto dinner.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Breakfast (343 calories)
A.M. Snack (162 calories)
Lunch (402 calories)
P.M. Snack (180 calories)
Dinner (398 calories)
Daily Totals:1,488 calories, 58g fat, 11g saturated fat, 86g protein, 172g carbohydrate, 34g fiber, 1,215mg sodium
Make it 2,000 calories:Add 1 servingPeanut Butter & Chia Berry Jam English Muffinto breakfast, add 1 medium orange to P.M. snack, and add 1 servingTraditional Greek Saladto dinner.
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Lunch (358 calories)
P.M. Snack (237 calories)
Dinner (416 calories)
Daily Totals:1,485 calories, 74g fat, 12g saturated fat, 90g protein, 131g carbohydrate, 31g fiber, 1,468mg sodium
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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. News and World Reports.U.S. News Reveals the 2024 Best Diets.European Environment Agency.Mediterranean Sea region briefing - The European environment — state and outlook 2015.Mills S, Brown H, Wrieden W, White M, Adams J.Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study.Int J Behav Nutr Phys Act. doi:10.1186/s12966-017-0567-yU.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Fan H, Wang Y, Ren Z, et al.Mediterranean diet lowers all-cause and cardiovascular mortality for patients with metabolic syndrome.Diabetol Metab Syndr. doi:10.1186/s13098-023-01052-7American Heart Association.What is the Mediterranean Diet?
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. News and World Reports.U.S. News Reveals the 2024 Best Diets.European Environment Agency.Mediterranean Sea region briefing - The European environment — state and outlook 2015.Mills S, Brown H, Wrieden W, White M, Adams J.Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study.Int J Behav Nutr Phys Act. doi:10.1186/s12966-017-0567-yU.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Fan H, Wang Y, Ren Z, et al.Mediterranean diet lowers all-cause and cardiovascular mortality for patients with metabolic syndrome.Diabetol Metab Syndr. doi:10.1186/s13098-023-01052-7American Heart Association.What is the Mediterranean Diet?
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. News and World Reports.U.S. News Reveals the 2024 Best Diets.European Environment Agency.Mediterranean Sea region briefing - The European environment — state and outlook 2015.Mills S, Brown H, Wrieden W, White M, Adams J.Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study.Int J Behav Nutr Phys Act. doi:10.1186/s12966-017-0567-yU.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.Fan H, Wang Y, Ren Z, et al.Mediterranean diet lowers all-cause and cardiovascular mortality for patients with metabolic syndrome.Diabetol Metab Syndr. doi:10.1186/s13098-023-01052-7American Heart Association.What is the Mediterranean Diet?
U.S. News and World Reports.U.S. News Reveals the 2024 Best Diets.
European Environment Agency.Mediterranean Sea region briefing - The European environment — state and outlook 2015.
Mills S, Brown H, Wrieden W, White M, Adams J.Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study.Int J Behav Nutr Phys Act. doi:10.1186/s12966-017-0567-y
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Fan H, Wang Y, Ren Z, et al.Mediterranean diet lowers all-cause and cardiovascular mortality for patients with metabolic syndrome.Diabetol Metab Syndr. doi:10.1186/s13098-023-01052-7
American Heart Association.What is the Mediterranean Diet?
