Meal Plan at a Look
Breakfast/ A.M. snack
Lunch/ P.M. snack
Dinner/ Night snack
Cottage cheese bowl/ Cherry crumble
Chopped salad/ Yogurt & berries
Salmon & Brussels sprouts/ Apple
In a single day oats/ Cucumber salmon bites
Bean salad/ Cottage cheese bowl
Creamy rooster casserole
In a single day oats/ Apple
Bean salad/ Yogurt & berries
Tofu curry
Breakfast pita/ Cucumber salmon bites
Bean salad/ Cottage cheese bowl
Rooster pasta/ Pear
Cottage cheese bowl/ Pear
Bean salad/ Yogurt & berries
Chickpea soup
Breakfast pita/ Stuffed mini peppers
Tuna salad sandwich/ Cottage cheese bowl
Shrimp gnocchi/ Pear
Cottage cheese bowl/ Stuffed mini peppers
Tuna salad sandwich/ Yogurt parfait
Rooster & inexperienced beans
Day 1
Photographer: Jen Causey, Meals Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (430 energy)
A.M. Snack (268 energy)
Lunch (373 energy)
P.M. Snack (198 energy)
1 cup low-fat plain strained Greek-style yogurt½ cup raspberries
Dinner (436 energy)
Night Snack (95 energy)
Each day Totals: 1,799 energy, 80g fats, 127g protein, 147g carbohydrate, 30g fiber, 2,026mg sodium.
Make it 1,500 energy: Change A.M. snack to 1 medium orange and omit night snack.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to night snack.
Day 2
Photographer: Jen Causey, Meals Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Breakfast (448 energy)
A.M. Snack (62 energy)
Lunch (506 energy)
P.M. Snack (170 energy)
Dinner (625 energy)
Each day Totals: 1,812 energy, 93g fats, 88g protein, 170g carbohydrate, 32g fiber, 1,804mg sodium.
Make it 1,500 energy: Change P.M. snack to 1 medium orange and alter dinner to 1 serving Rooster & Quinoa Casserole.
Make it 2,000 energy: Add ¼ cup unsalted dry-roasted almonds as a night snack.
Day 3
Heami Lee, Meals Stylist: Emily Nabors Corridor, Prop Stylist: Christine Keeley
Breakfast (448 energy)
A.M. Snack (95 energy)
Lunch (506 energy)
P.M. Snack (198 energy)
1 cup low-fat plain strained Greek-style yogurt½ cup raspberries
Dinner (548 energy)
Each day Totals: 1,802 energy, 76g fats, 84g protein, 217g carbohydrate, 44g fiber, 1,838mg sodium.
Make it 1,500 energy: Omit yogurt at P.M. snack and alter dinner to 1 serving Tofu & Vegetable Scramble.
Make it 2,000 energy: Add 2 Tbsp. pure peanut butter to A.M. snack.
Day 4
Photographer: Rachel Marek, Meals stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Breakfast (421 energy)
A.M. Snack (62 energy)
Lunch (541 energy)
P.M. Snack (170 energy)
Dinner (470 energy)
Night Snack (131 energy)
Each day Totals: 1,796 energy, 60g fats, 90g protein, 236g carbohydrate, 32g fiber, 2,154mg sodium.
Make it 1,500 energy: Omit strawberries at breakfast, change P.M. snack to 1 medium orange and omit night snack.
Make it 2,000 energy: Add ¼ cup unsalted dry-roasted almonds to night snack.
Day 5
Photographer: Jen Causey, Meals Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Breakfast (430 energy)
A.M. Snack (131 energy)
Lunch (506 energy)
P.M. Snack (198 energy)
1 cup low-fat plain strained Greek-style yogurt½ cup raspberries
Dinner (540 energy)
Each day Totals: 1,805 energy, 77g fats, 88g protein, 196g carbohydrate, 39g fiber, 2,229mg sodium.
Make it 1,500 energy: Change A.M. snack to ½ cup sliced cucumber and omit yogurt at P.M. snack.
Make it 2,000 energy: Add 3 Tbsp. chopped walnuts to P.M. snack and add 1 medium orange as a night snack.
Day 6
Photographer: Greg DuPree, Prop stylist: Shell Royster, Meals stylist: Emily Corridor
Breakfast (421 energy)
A.M. Snack (122 energy)
Lunch (574 energy)
P.M. Snack (170 energy)
Dinner (398 energy)
Night Snack (131 energy)
Each day Totals: 1,817 energy, 73g fats, 93g protein, 205g carbohydrate, 31g fiber, 2,053mg sodium.
Make it 1,500 energy: Omit strawberries at breakfast, change P.M. snack to 1 clementine and omit night snack.
Make it 2,000 energy: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 7
Photographer: Jen Causey, Meals Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (430 energy)
A.M. Snack (122 energy)
Lunch (574 energy)
P.M. Snack (237 energy)
¾ cup low-fat plain strained Greek-style yogurt1 cup blackberries1 Tbsp. chia seeds
Dinner (450 energy)
Each day Totals: 1,814 energy, 99g fats, 117g protein, 115g carbohydrate, 30g fiber, 2,058mg sodium.
Make it 1,500 energy: Omit blueberries at breakfast, change A.M. snack to 1 clementine and omit yogurt and chia seeds at P.M. snack.
Make it 2,000 energy: Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. snack.
Ceaselessly Requested Questions
Is it OK to combine and match meals if there may be one I don’t like?
Sure! Meal plans are supposed to be loved, so be at liberty to combine and match meals if there’s one you don’t like, or browse a few of our different Mediterranean food regimen recipes for extra inspiration. We aimed for 1,800 energy and a minimal of 80 grams of protein and 30 grams of fiber per day, although most days got here in larger in protein and fiber than that. When you’re carefully monitoring energy or different vitamins and making a swap, you might wish to select a meal that has an analogous vitamin profile or plan to regulate a snack or two.
Can I eat the identical breakfast or lunch daily?
When you favor to eat the identical breakfast or lunch daily, go for it! The breakfasts have 421 to 448 energy, whereas the lunches span roughly 375 to 575 energy. Whereas the breakfast ranges are pretty related, the lunches are extra variable. When you’re carefully monitoring energy, you might wish to regulate a snack or two.
Why is there not a modification for 1,200 energy?
We not present modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Tips for People means that limiting energy to 1,200 per day is just too low for most individuals to fulfill their dietary wants, plus it’s unsustainable for long-term well being and well-being.
What are the well being advantages of fiber?
Fiber is a sort of indigestible carbohydrate present in meals like entire grains, legumes, fruits, greens and nuts. It’s linked to many advantages, together with improved digestion and extra common bowel actions, higher ldl cholesterol, weight reduction and extra secure blood sugar ranges.
Well being Advantages of the Mediterranean Food regimen
The Mediterranean food regimen is persistently named one of many healthiest diets by U.S. Information & World Report. It emphasizes fish and seafood, nuts and different wholesome fat, legumes, entire grains and loads of fruit and veggies whereas limiting refined grains and extra added sugars. It’s praised for its versatile pointers, which make it simpler to observe long-term for most individuals. And, its nutrient-rich consuming sample has quite a few well being advantages, together with improved coronary heart and cognitive well being and weight reduction.
Analysis hyperlinks following the Mediterranean food regimen with a decreased threat of coronary heart illness, sort 2 diabetes, nonalcoholic fatty liver illness and even some cancers. Adherence to the Mediterranean food regimen can also be linked to a decreased threat of creating weight problems and gaining weight over time. Routinely following the Mediterranean food regimen could even prolong the size and high quality of your life. To observe the Mediterranean food regimen, prioritize wholesome fat, seafood, fruits, greens, legumes and entire grains whereas limiting refined grains, added sugars and processed meals. Cooking extra meals at house, consuming seasonally and sharing meals with others at any time when attainable are additionally cornerstones of this wholesome consuming routine.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and scrumptious. Every meal plan meets particular parameters relying on the well being situation and/or way of life aim it’s concentrating on and is analyzed for accuracy utilizing the vitamin database, ESHA Meals Processor. As dietary wants differ from individual to individual, we encourage you to make use of these plans as inspiration and regulate as you see match.
Dig Deeper
What Does 15 Grams of Protein Look Like in Numerous Meals?
The #1 Excessive-Protein Snack for the Mediterranean Food regimen, In response to Dietitians
