The Mediterranean diet has long been recognized as one of thehealthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features thesegood-for-you foodsand delicious ideas for breakfast,lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,500 calories you’re on track to lose a healthy 1 to 2 pounds per week.
If you’re looking for a different calorie level, see this same meal plan at1,200and2,000 calories. And don’t miss our seasonal Mediterranean meal plan forfall!
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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 createEatingWell’smeal 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 to Meal Prep Your Week of Meals:
30 Days of Mediterranean Diet Dinners
Day 1
Breakfast (324 calories)
A.M. Snack (123 calories)
Lunch (374 calories)
P.M. Snack (126 calories)
Dinner (442 calories)
Daily Totals:1,501 calories, 79 g protein, 151 g carbohydrates, 37 g fiber, 71 g fat, 1,640 mg sodium
Day 2
Breakfast (365 calories)
A.M. Snack (92 calories)
Lunch (337 calories)
P.M. Snack (102 calories)
Dinner (593 calories)
Daily Totals:1,489 calories, 56 g protein, 171 g carbohydrates, 43 g fiber, 70 g fat, 1,310 mg sodium
Day 3
Breakfast (357 calories)
A.M. Snack (122 calories)
Lunch (431 calories)
P.M. Snack (177 calories)
Dinner (429 calories)
Daily Totals:1,517 calories, 65 g protein, 197 g carbohydrates, 45 g fiber, 56 g fat, 1,134 mg sodium
Day 4
Breakfast (368 calories)
A.M. Snack (176 calories)
Afternoon Snack (122 calories)
Dinner (477 calories)
Daily Totals:1,481 calories, 51 g protein, 163 g carbohydrates, 33 g fiber, 74 g fat, 1,417 mg sodium
Day 5
A.M. Snack (31 calories)
P.M. Snack (176 calories)
Dinner (491 calories)
Meal-Prep Tip:Save 1 1/2 cups of theChicken & White Bean Soupto have for lunch on Day 6.
Daily Totals:1,493 calories, 96 g protein, 180 g carbohydrates, 42 g fiber, 51 g fat, 1,330 mg sodium
Day 6
A.M. Snack (62 calories)
Lunch (342 calories)
P.M. Snack (129 calories)
Daily Totals:1,515 calories, 78 g protein, 188 g carbohydrates, 35 g fiber, 44 g fat, 1,702 mg sodium
Day 7
A.M. Snack (145 calories)
Dinner (397 calories)
Evening Snack (125 calories)
Daily Totals:1,499 calories, 72 g protein, 201 g carbohydrates, 39 g fiber, 39 g fat, 1,935 mg sodium
Watch:How to Make Dijon Salmon with Green Bean Pilaf
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