7-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian

In This ArticleView AllIn This ArticleWhy This Meal Plan Is Great for YouFrequently Asked QuestionsStrategies to Increase EnergyFoods 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

Strategies to Increase Energy

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: Ali RedmondFeeling sluggish? ThisMediterranean dietmeal plan may be just the ticket to improving your energy levels. To promote satiety and prevent that afternoon energy slump, we spread protein and fiber fairly evenly throughout each day, while following the principles of the Mediterranean diet. Rich in nutrients, the Mediterranean diet is a healthy way of eating that includes plenty of fresh produce, whole grains, legumes, healthy fats and a wide variety of lean proteins. Long regarded as one of thehealthiest dietsfor its numerous health benefits, the Mediterranean diet is more of a lifestyle than a strict diet. Of course, it emphasizes plenty of nutrient-rich produce, but it also promotes cooking more meals at home,sharing meals with others, increasing mindfulness, and slowing down to sit and enjoy meals rather than eating on the go.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 YouThough the Mediterranean diet doesn’t focus on calorie-counting, many people who follow meal plans prefer a set daily calorie amount. 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.Becauseeating too littlecan zap energy levels, be sure to listen to your body and make sure that you’re eating enough. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute a different meal, opt for leftovers or tailor it to whatever makes sense for your routine. Aim toeat mindfully, listen to your hunger cues and do what works best for your body.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.6 Ways the Mediterranean Diet Helps You Live Longer, According to a DietitianStrategies to Increase Energy:Stay Hydrated:It’s no secret thatbeing dehydratedcan leave you feeling sluggish. While drinking water is a great way to stay hydrated, consumingfluid-rich foods, like fruits and vegetables, can also help. Wondering if you’re hydrating adequately? Look at your urine—it should be very pale yellow or almost clear.Eat Regular Meals:If you’re looking to improve energy, eating regular meals can help.Skipping mealscan lead to low energy levels and getting too hungry (aka “hangry”), which can cause overeating later on. Aim to eat regular meals and snacks with plenty of protein and fiber to keep your energy levels up.Get Enough Sleep:Often easier said than done,getting enough sleepis one of the most important factors to keep you feeling great. Aiming for at least seven hours a night of restful sleep is ideal.Check Your Nutrient Status:If you’re continually feeling fatigued and are unsure why, check in with your health care provider. Several health conditions can cause lower energy levels, such as thyroid disorders or kidney disease. Other factors that may impact energy levels include not getting enough of the nutrientsironorvitamin B12. A simple blood test can check your levels, if you think you may be deficient.Aim for Balanced Meals:Eat balanced meals withfiber-rich carbohydrates, such as fruits, vegetables and whole grains, and pair them with aprotein source, like meat, eggs, yogurt or kefir, legumes or nuts. Doing so promotes more stable energy because these nutrients are broken down slowly. Focusing on foods rich in protein and fiber avoids the energy crash you may feel after eating a meal or snack high in sugar or refined carbohydrates, such as a plain bagel or a pastry.Exercise:When you’re feeling sluggish, exercising may be the last thing you want to do, but it can really make a difference. Regularly moving your body helps improve energy levels (andit can help improve sleep, too!).The Best 7-Day Walking Plan to Boost Your Energy Levels, According to a Certified TrainerMediterranean-Diet Foods to Focus On:Contrary to popular belief, you don’t need to live in the Mediterranean region nor eat that region’s traditional foods to follow this eating pattern. Any foods within these groups can fit this diet.Herbs and spicesFruitsVegetablesHealthy fats, such as olive oil or avocado oilNuts, including natural nut buttersSeeds (chia, pumpkin, flax and more)FishEggsMeatPoultryLegumesDairy, including cheese, yogurt and kefirWhole grains (bulgur, farro, fonio, freekeh, couscous, rice and more)How to Meal-Prep Your Week of Meals:MakeCurried Chicken & Cabbage Soupto have for lunch on Days 2 through 4.PrepareRoasted Red Pepper & Spinach Egg Bitesto have with breakfast throughout the week.MakeBlueberry-Lemon Energy Ballsto have as a snack throughout the week.Day 1Photography / Jennifer Causey, Styling / Ali Ramee / Audrey DavisBreakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (135 calories)1 (5-oz.) container low-fat plain strained (Greek-style) yogurt½ cup raspberriesLunch (351 calories)1 servingTuna Salad with Eggover 1 cup mixed greens1 medium appleP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (490 calories)1 servingCoconut Stew with Spinach & Beans2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodiumMake it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch, and half an avocado, sliced, to the salad at dinner.Day 2Sara HaasBreakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (176 calories)¼ cup shelled unsalted dry-roasted pistachiosLunch (363 calories)1 servingCurried Chicken & Cabbage Soup1 clementineP.M. Snack (125 calories)2 eachBlueberry-Lemon Energy BallsDinner (460 calories)1 serving30-Minute Roasted Salmon Tacos with Corn & Pepper SalsaDaily Totals:1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch, and 1 servingPineapple & Avocado Saladto dinner.Day 3Breakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (359 calories)1 servingCurried Chicken & Cabbage Soup½ cup blackberriesP.M. Snack (131 calories)1 large pearDinner (405 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodiumMake it 2,000 calories:Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snack.Day 4Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali RameeBreakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (95 calories)1 medium appleLunch (363 calories)1 servingCurried Chicken & Cabbage Soup1 clementineP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (473 calories)1 servingChicken, Feta & Cucumber Couscous BowlsDaily Totals:1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack, and 1 servingTraditional Greek Saladto dinner.Day 5Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell RoysterBreakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (135 calories)1 (5-oz.) container low-fat plain strained (Greek-style) yogurt½ cup raspberriesLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (125 calories)2 eachBlueberry-Lemon Energy BallsDinner (502 calories)1 servingRoasted Cranberry, Squash & Cauliflower SaladDaily Totals:1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.Day 6Breakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (120 calories)1 large hard-boiled egg½ cup blueberriesLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodiumMake it 2,000 calories:Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch, and 1 servingMango & Avocado Saladto dinner.Day 7Breakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (131 calories)1 large pearLunch (345 calories)1 servingTuna Salad with Eggover 1 cup mixed greens1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterDinner (520 calories)1 servingPerfect Pan-Seared Chicken Breasts1 servingCaramelized Broccolini & White BeansDaily Totals:1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snackWas 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

Photo: Ali Redmond

Feeling sluggish? ThisMediterranean dietmeal plan may be just the ticket to improving your energy levels. To promote satiety and prevent that afternoon energy slump, we spread protein and fiber fairly evenly throughout each day, while following the principles of the Mediterranean diet. Rich in nutrients, the Mediterranean diet is a healthy way of eating that includes plenty of fresh produce, whole grains, legumes, healthy fats and a wide variety of lean proteins. Long regarded as one of thehealthiest dietsfor its numerous health benefits, the Mediterranean diet is more of a lifestyle than a strict diet. Of course, it emphasizes plenty of nutrient-rich produce, but it also promotes cooking more meals at home,sharing meals with others, increasing mindfulness, and slowing down to sit and enjoy meals rather than eating on the go.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 YouThough the Mediterranean diet doesn’t focus on calorie-counting, many people who follow meal plans prefer a set daily calorie amount. 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.Becauseeating too littlecan zap energy levels, be sure to listen to your body and make sure that you’re eating enough. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute a different meal, opt for leftovers or tailor it to whatever makes sense for your routine. Aim toeat mindfully, listen to your hunger cues and do what works best for your body.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.6 Ways the Mediterranean Diet Helps You Live Longer, According to a DietitianStrategies to Increase Energy:Stay Hydrated:It’s no secret thatbeing dehydratedcan leave you feeling sluggish. While drinking water is a great way to stay hydrated, consumingfluid-rich foods, like fruits and vegetables, can also help. Wondering if you’re hydrating adequately? Look at your urine—it should be very pale yellow or almost clear.Eat Regular Meals:If you’re looking to improve energy, eating regular meals can help.Skipping mealscan lead to low energy levels and getting too hungry (aka “hangry”), which can cause overeating later on. Aim to eat regular meals and snacks with plenty of protein and fiber to keep your energy levels up.Get Enough Sleep:Often easier said than done,getting enough sleepis one of the most important factors to keep you feeling great. Aiming for at least seven hours a night of restful sleep is ideal.Check Your Nutrient Status:If you’re continually feeling fatigued and are unsure why, check in with your health care provider. Several health conditions can cause lower energy levels, such as thyroid disorders or kidney disease. Other factors that may impact energy levels include not getting enough of the nutrientsironorvitamin B12. A simple blood test can check your levels, if you think you may be deficient.Aim for Balanced Meals:Eat balanced meals withfiber-rich carbohydrates, such as fruits, vegetables and whole grains, and pair them with aprotein source, like meat, eggs, yogurt or kefir, legumes or nuts. Doing so promotes more stable energy because these nutrients are broken down slowly. Focusing on foods rich in protein and fiber avoids the energy crash you may feel after eating a meal or snack high in sugar or refined carbohydrates, such as a plain bagel or a pastry.Exercise:When you’re feeling sluggish, exercising may be the last thing you want to do, but it can really make a difference. Regularly moving your body helps improve energy levels (andit can help improve sleep, too!).The Best 7-Day Walking Plan to Boost Your Energy Levels, According to a Certified TrainerMediterranean-Diet Foods to Focus On:Contrary to popular belief, you don’t need to live in the Mediterranean region nor eat that region’s traditional foods to follow this eating pattern. Any foods within these groups can fit this diet.Herbs and spicesFruitsVegetablesHealthy fats, such as olive oil or avocado oilNuts, including natural nut buttersSeeds (chia, pumpkin, flax and more)FishEggsMeatPoultryLegumesDairy, including cheese, yogurt and kefirWhole grains (bulgur, farro, fonio, freekeh, couscous, rice and more)How to Meal-Prep Your Week of Meals:MakeCurried Chicken & Cabbage Soupto have for lunch on Days 2 through 4.PrepareRoasted Red Pepper & Spinach Egg Bitesto have with breakfast throughout the week.MakeBlueberry-Lemon Energy Ballsto have as a snack throughout the week.Day 1Photography / Jennifer Causey, Styling / Ali Ramee / Audrey DavisBreakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (135 calories)1 (5-oz.) container low-fat plain strained (Greek-style) yogurt½ cup raspberriesLunch (351 calories)1 servingTuna Salad with Eggover 1 cup mixed greens1 medium appleP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (490 calories)1 servingCoconut Stew with Spinach & Beans2 cups mixed greens1 servingCitrus VinaigretteDaily Totals:1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodiumMake it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch, and half an avocado, sliced, to the salad at dinner.Day 2Sara HaasBreakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (176 calories)¼ cup shelled unsalted dry-roasted pistachiosLunch (363 calories)1 servingCurried Chicken & Cabbage Soup1 clementineP.M. Snack (125 calories)2 eachBlueberry-Lemon Energy BallsDinner (460 calories)1 serving30-Minute Roasted Salmon Tacos with Corn & Pepper SalsaDaily Totals:1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch, and 1 servingPineapple & Avocado Saladto dinner.Day 3Breakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (305 calories)1 medium apple2 Tbsp. natural peanut butterLunch (359 calories)1 servingCurried Chicken & Cabbage Soup½ cup blackberriesP.M. Snack (131 calories)1 large pearDinner (405 calories)1 servingGrilled Flank Steak with Tomato Salad1-oz. slice whole-wheat baguetteDaily Totals:1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodiumMake it 2,000 calories:Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snack.Day 4Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali RameeBreakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (95 calories)1 medium appleLunch (363 calories)1 servingCurried Chicken & Cabbage Soup1 clementineP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (473 calories)1 servingChicken, Feta & Cucumber Couscous BowlsDaily Totals:1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack, and 1 servingTraditional Greek Saladto dinner.Day 5Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell RoysterBreakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (135 calories)1 (5-oz.) container low-fat plain strained (Greek-style) yogurt½ cup raspberriesLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (125 calories)2 eachBlueberry-Lemon Energy BallsDinner (502 calories)1 servingRoasted Cranberry, Squash & Cauliflower SaladDaily Totals:1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodiumMake it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.Day 6Breakfast (365 calories)1 servingPeanut Butter & Chia Berry Jam English Muffin1 (5-oz.) container low-fat plain strained (Greek-style) yogurtA.M. Snack (120 calories)1 large hard-boiled egg½ cup blueberriesLunch (401 calories)1 servingBell Pepper & Feta Chickpea SaladP.M. Snack (190 calories)1 serving (3 each)Blueberry-Lemon Energy BallsDinner (442 calories)1 servingShrimp & Pepper Kebabs with Grilled Red Onion SlawDaily Totals:1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodiumMake it 2,000 calories:Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch, and 1 servingMango & Avocado Saladto dinner.Day 7Breakfast (322 calories)1 servingRoasted Red Pepper & Spinach Egg Bites1 servingBerry-Mint Kefir SmoothiesA.M. Snack (131 calories)1 large pearLunch (345 calories)1 servingTuna Salad with Eggover 1 cup mixed greens1 medium bell pepper, sliced2 Tbsp. hummusP.M. Snack (200 calories)1 medium apple1 Tbsp. natural peanut butterDinner (520 calories)1 servingPerfect Pan-Seared Chicken Breasts1 servingCaramelized Broccolini & White BeansDaily Totals:1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodiumMake it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snackWas 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.U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.

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.

Though the Mediterranean diet doesn’t focus on calorie-counting, many people who follow meal plans prefer a set daily calorie amount. 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.

Becauseeating too littlecan zap energy levels, be sure to listen to your body and make sure that you’re eating enough. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute a different meal, opt for leftovers or tailor it to whatever makes sense for your routine. Aim toeat mindfully, listen to your hunger cues and do what works best for your body.

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.

6 Ways the Mediterranean Diet Helps You Live Longer, According to a Dietitian

Strategies to Increase Energy:

The Best 7-Day Walking Plan to Boost Your Energy Levels, According to a Certified Trainer

Mediterranean-Diet Foods to Focus On:

Contrary to popular belief, you don’t need to live in the Mediterranean region nor eat that region’s traditional foods to follow this eating pattern. Any foods within these groups can fit this diet.

How to Meal-Prep Your Week of Meals:

Photography / Jennifer Causey, Styling / Ali Ramee / Audrey Davis

Tuna Salad with Egg

Breakfast (322 calories)

A.M. Snack (135 calories)

Lunch (351 calories)

P.M. Snack (190 calories)

Dinner (490 calories)

Daily Totals:1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium

Make it 2,000 calories:Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch, and half an avocado, sliced, to the salad at dinner.

Sara Haas

a recipe photo of the Roasted Salmon Tacos with Corn Pepper Salsa

Breakfast (365 calories)

A.M. Snack (176 calories)

Lunch (363 calories)

P.M. Snack (125 calories)

Dinner (460 calories)

Daily Totals:1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium

Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch, and 1 servingPineapple & Avocado Saladto dinner.

A.M. Snack (305 calories)

Lunch (359 calories)

P.M. Snack (131 calories)

Dinner (405 calories)

Daily Totals:1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium

Make it 2,000 calories:Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snack.

Photographer: Jen Causey, Prop Stylist: Claire Spollen, Food Stylist: Ali Ramee

a recipe photo of Curried Chicken & Cabbage Soup in a pot and served in a bowl

A.M. Snack (95 calories)

Dinner (473 calories)

Daily Totals:1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium

Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack, and 1 servingTraditional Greek Saladto dinner.

Photographer: Fred Hardy, Food Styling: Jennifer Wendorf, Prop Stylist: Shell Royster

a recipe photo of the Egg Bites With Roasted Red Pepper And Spinach

Lunch (401 calories)

Dinner (502 calories)

Daily Totals:1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium

Make it 2,000 calories:Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

A.M. Snack (120 calories)

Dinner (442 calories)

Daily Totals:1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium

Make it 2,000 calories:Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch, and 1 servingMango & Avocado Saladto dinner.

pink smoothie made with mint and kefir in glass on black background

A.M. Snack (131 calories)

Lunch (345 calories)

P.M. Snack (200 calories)

Dinner (520 calories)

Daily Totals:1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium

Make it 2,000 calories:Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack, and add 1 servingBlueberry-Lemon Energy Ballsas an evening snack

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.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.

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#

Strategies to Increase Energy:#

Mediterranean-Diet Foods to Focus On:#

How to Meal-Prep Your Week of Meals:#

Breakfast (322 calories)#

A.M. Snack (135 calories)#

Lunch (351 calories)#

P.M. Snack (190 calories)#

Dinner (490 calories)#

Breakfast (365 calories)#

A.M. Snack (176 calories)#

Lunch (363 calories)#

P.M. Snack (125 calories)#

Dinner (460 calories)#

A.M. Snack (305 calories)#

Lunch (359 calories)#

P.M. Snack (131 calories)#

Dinner (405 calories)#

A.M. Snack (95 calories)#

Dinner (473 calories)#

Lunch (401 calories)#

Dinner (502 calories)#

A.M. Snack (120 calories)#

Dinner (442 calories)#

A.M. Snack (131 calories)#

Lunch (345 calories)#

P.M. Snack (200 calories)#

Dinner (520 calories)#