| Menu at a glance | ||
|---|---|---|
| Breakfast/snack in the morning | Lunch/afternoon snack | Dinner/evening snack |
| Apple nut butter toast | Chickpea and Feta Seed Bowl/Cottage Cheese Snack Jar | Mediterranean diet stew/yogurt parfait |
| Berry chia pudding/almonds | Chickpea and feta seed bowl/guacamole snack jar | Chicken and Sweet Potato Salad |
| Almond Nut Butter Toast | Mediterranean Diet Stew/Guacamole Snack Jar | Garlic Butter Salmon and Vegetable/Yogurt Parfait |
| Berry chia pudding/almonds | Chickpea and Feta Seed Bowl/Cottage Cheese Snack Jar | Chicken and Sweet Potato Salad |
| Berry chia pudding | Sweet potato/guacamole snack jar filled with hummus | Garlic Butter Salmon and Vegetable/Yogurt Parfait |
Day 1
Photographer: Jake Sternquist, Food Stylist: Shannon Goforth, Props Stylist: Breanna Ghazali.
Breakfast (588 calories)
Lunch (538 calories)
Afternoon snack (219 calories)
Dinner (231 calories)
Evening snack (301 calories)
Daily totals: 1,854 calories, 77 g fat, 83 g protein, 201 g carbohydrates, 45 g fiber, 1,478 mg sodium
That makes it 1,500 calories: Skip evening snack.
To make it 2,000 calories: Add ¾ cup edamame in the shell as a morning snack. Add 1 slice of whole wheat toast to dinner.
Day 2
Photographer: Morgan Hunt Glaze, Props Stylist: Abby Armstrong, Food Stylist: Margaret Monroe Dickey
Breakfast (478 calories)
Morning snack (206 calories)
- ¼ cup unsalted, dry-roasted almonds
Lunch (538 calories)
Afternoon snack (168 calories)
Dinner (584 calories)
Daily totals: 1,839 calories, 100 g fat, 81 g protein, 173 g carbohydrates, 45 g fiber, 1,375 mg sodium
That makes it 1,500 calories: Reduce to 1 tablespoon of almonds for morning snack. Skip the afternoon snack.
To make it 2,000 calories: Add 1 oz. dark chocolate as an evening snack.
Day 3
Photographer Victor Protasio, food stylist Margaret Dickey, props stylist Lydia Pursell
Breakfast (588 calories)
Lunch (231 calories)
Afternoon snack (168 calories)
Dinner (522 calories)
Evening snack (301 calories)
Daily totals: 1,809 calories, 96 g fat, 86 g protein, 154 g carbohydrates, 35 g fiber, 1,635 mg sodium
That makes it 1,500 calories: Skip evening snack.
To make it 2,000 calories: Add half a whole-grain grilled cheese sandwich for lunch and half a portion of whole-grain crackers for an afternoon snack.
Day 4
Breakfast (478 calories)
Morning snack (103 calories)
- 2 tbsp. unsalted, dry roasted almonds
Lunch (538 calories)
Afternoon snack (219 calories)
Dinner (584 calories)
Daily totals: 1,787 calories, 83 g fat, 93 g protein, 184 g carbohydrates, 44 g fiber, 1,417 mg sodium
That makes it 1,500 calories: Reduce morning snack to 1 tbsp. Almonds. Skip the afternoon snack.
To make it 2,000 calories: Increase morning snack to 3 tbsp. Almonds. Add 1 oz. dark chocolate as an evening snack.
Day 5
Ali Redmond
Breakfast (478 calories)
Lunch (472 calories)
Afternoon snack (168 calories)
Dinner (522 calories)
Evening snack (301 calories)
Daily totals: 1,806 calories, 81 g fat, 87 g protein, 195 g carbohydrates, 51 g fiber, 1,275 mg sodium
That makes it 1,500 calories: Skip evening snack.
To make it 2,000 calories: add 2 tbsp. unsalted, dry roasted almonds as a morning snack. Add 1 serving of whole grain crackers to the afternoon snack.
Frequently asked questions
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Is it okay to combine meals if I don’t like one?Yes! This meal plan is intended to serve as inspiration. It doesn’t have to be followed exactly to reap the benefits. When selecting recipes, we made sure to check the calories, fiber, protein, and sodium to balance them with the parameters of this plan and stay within our sodium limits. When swapping a recipe, it can be helpful to choose a recipe with similar calorie, fiber, protein, and sodium values. For more inspiration, check out these delicious dishes Simple recipes for the Mediterranean diet.
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Can I eat the same breakfast or lunch every day?In any case, it’s okay to eat the same breakfast or lunch every day. Breakfast ranges from 478 to 588 calories, while lunch ranges from 231 to 538 calories. These areas are fairly close to each other. However, if you’re paying close attention to your calorie intake or other nutrients like protein, you may want to adjust a snack or two.
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Why isn’t there a 1,200 calorie modification?We no longer offer modifications to our meal plans for 1,200 calorie days. The 2020-2025 Dietary Guidelines for Americans suggest that limiting calorie intake to 1,200 per day is too low for most people to meet their nutritional needs and is also unsustainable for long-term health and well-being.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is one of the most studied eating habits in the world. Research shows that it can help reduce the risk of heart disease, obesity, type 2 diabetes, certain cancers and even neurodegenerative diseases such as Alzheimer’s. Much of its effects come from polyphenols and antioxidants, which occur naturally in plant foods and have powerful anti-inflammatory properties. By reducing chronic inflammation, this diet supports overall health and longevity.
Promising research suggests that beyond physical health, the Mediterranean diet may also improve brain health. Studies link it to improved memory, reduced risk of cognitive decline, and even better mood regulation, making it good for both your mind and your body. The best part? This type of eating is also suitable for beginners. Many of your favorite foods already fit into the plan, making it easy for you to get started.
How we create meal plans
Registered dietitians carefully craft EatingWell meal plans so they’re easy to follow and delicious. Each nutrition plan meets specific parameters depending on the health condition and/or lifestyle goal it is aimed at and is analyzed for accuracy using the ESHA Food Processor nutritional database. Since nutritional needs vary from person to person, we encourage you to use these plans as inspiration and customize them as you see fit.
Dig deeper
What happens to your brain when you follow the Mediterranean diet?
The new Mediterranean diet
