In This ArticleView AllIn This ArticleWhat to EatMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
What to Eat
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
The Mediterranean diet, which has been recognized asone of the healthiest dietsin the world, is packed with some of the best anti-inflammatory foods. In fact, research, like the 2022 review inCurrent Opinion in Clinical Nutrition and Metabolic Carehas identified the Mediterranean diet as the closest thing to an “anti-inflammatory diet.” This is because of its emphasis on including plenty of fruits and veggies, whole grains, lean protein sources, herbs, spices andhealthy fat sources—like chia seeds, walnuts, avocado and olive oil—every day. These healthy whole foods deliver vitamins, minerals and antioxidants that help strengthen your immune system and ward off inflammation.
Inflammation is a natural part of everyday life—it’s what protects against foreign invaders and helps us heal from injury. But when acute inflammation goes into overdrive and turns into chronic inflammation, it can instigate trouble in our bodies. Chronic inflammation is associated with cancer, heart disease, arthritis and diabetes.
The good news is that following the Mediterranean diet canhelp combat inflammationand ward off the chronic diseases associated with it—not to mention it’s alsoeffective for weight loss, thanks to all the plant-based fiber.
In this Mediterranean diet plan, you’ll find easy-to-followMediterranean diet recipesand simple meal-prep tips to make following this diet as easy as can be.
We set this plan at 1,200 calories per day to promote a healthy weight loss of 1 to 2 pounds per week but added in modifications to bump it up to 1,500- and 2,000-calorie days,depending on your needs. And remember, it’s not just about calories. If you feel tired, hungry, unsatisfied and low on energy, these are good signs that you may need to eat more food.
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.
Anti-Inflammatory Mediterranean Diet Foods List
These are theanti-inflammatory foodsto eat more of, which we were sure to include in this Mediterranean diet menu:
How to Meal-Prep Your Week of Meals
Breakfast (410 calories)
A.M. Snack (68 calories)
Lunch (374 calories)
P.M. Snack (70 calories)
Dinner (256 calories)
Make it a 1,500-calorie day:Increase A.M. snack to 2 servingsSavory Date & Pistachio Bites, and increase dinner to 2 servingsSlow-Cooker Chicken & Vegetable Noodle Soup.
Make it a 2,000-calorie day:Increase A.M. snack to 2 servingsSavory Date & Pistachio Bitesand add 1 cup blueberries to A.M. snack, add 1 medium apple to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, increase dinner to 2 servingsSlow-Cooker Chicken & Vegetable Noodle Soup, and add 1 medium whole-wheat dinner roll to dinner.
Breakfast (242 calories)
A.M. Snack (35 calories)
Lunch (392 calories)
P.M. Snack (135 calories)
Dinner (409 calories)
Make it a 1,500-calorie day:Increase breakfast to 2 servingsGoat Cheese, Blackberry and Almond Topped Toastand add 4 walnuts to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsGoat Cheese, Blackberry and Almond Topped Toast, add 12 walnuts to A.M. snack, add 1 medium apple to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, and add 1 medium whole-wheat dinner roll to dinner.
P.M. Snack (95 calories)
Dinner (255 calories)
Make it a 1,500-calorie day:Add 1 clementine to A.M. snack and increase dinner to 2 servingsSeared Scallops with White Bean Ragu & Charred Lemon.
Make it a 2,000-calorie day:Increase A.M. snack to 2 servingsSavory Date & Pistachio Bitesand add 2 clementines to A.M. snack, add 1 medium pear to lunch, add 1 cup nonfat plain Greek yogurt to P.M. snack, increase dinner to 2 servingsSeared Scallops with White Bean Ragu & Charred Lemon, and add 1 medium whole-wheat dinner roll to dinner.
A.M. Snack (101 calories)
P.M. Snack (35 calories)
Dinner (442 calories)
Make it a 1,500-calorie day:Add 1 cup plain nonfat Greek yogurt to A.M. snack, increase P.M. snack to 2 clementines and add 8 walnuts to P.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsGoat Cheese, Blackberry and Almond Topped Toast, add 1 cup nonfat plain Greek yogurt to A.M. snack, increase P.M. snack to 2 clementines and add 16 walnuts to P.M. Snack, and add 1 medium whole-wheat dinner roll to dinner.
Breakfast (240 calories)
A.M. Snack (30 calories)
P.M. Snack (84 calories)
Dinner (479 calories)
Make it a 1,500-calorie day:Increase breakfast to 1 servingAnti-Inflammatory Cherry-Spinach Smoothieand add 8 walnuts to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 1 servingAnti-Inflammatory Cherry-Spinach Smoothie, add 16 walnuts to A.M. snack, add 1 cup nonfat plain Greek yogurt to P.M. snack, and add 2 servingsSavory Date & Pistachio Bitesand 1 medium apple as an evening snack.
Meal-Prep Tips:Save 1 serving of theChickpea & Quinoa Bowl with Roasted Red Pepper Saucefor lunch on Day 6.
Make 1 full serving of theAnti-Inflammatory Cherry-Spinach Smoothieon the morning of Day 5, then refrigerate 1/2 serving for breakfast on Day 6. Shake the smoothie if separation occurs.
Lunch (479 calories)
Dinner (403 calories)
Make it a 1,500-calorie day:Increase breakfast to 1 servingAnti-Inflammatory Cherry-Spinach Smoothieand add 1 medium apple as a P.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 1 servingAnti-Inflammatory Cherry-Spinach Smoothie, increase A.M. snack to 2 servingsSavory Date & Pistachio Bites, add 1 medium pear to A.M. snack, add 1 medium apple, 4 walnuts and 1 cup nonfat plain Greek yogurt as a P.M. snack, and add 1/4 cup hummus and 1 cup sliced cucumber as an evening snack.
Dinner (411 calories)
Make it a 1,500-calorie day:Increase breakfast to 2 servingsGoat Cheese, Blackberry and Almond Topped Toastand add 2 clementines to A.M. snack.
Make it a 2,000-calorie day:Increase breakfast to 2 servingsGoat Cheese, Blackberry and Almond Topped Toast, add 2 clementines to A.M. snack, add 1 medium pear to lunch, add 1 cup nonfat plain Greek yogurt and 8 walnuts to P.M. snack, and add 1 medium whole-wheat dinner roll to dinner.
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