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Mixed Dietary Patterns Among Patients With Psoriasis

Mixed Dietary Patterns Among Patients With Psoriasis

Medscape29-05-2025
A recent study found that patients with psoriasis showed better adherence to a Mediterranean-style diet but a higher consumption of processed foods than participants without psoriasis. However, patients with more severe psoriasis and with comorbidities were more likely to have a lower overall diet quality, suggesting opportunities for targeted dietary interventions.
METHODOLOGY:
Researchers analysed 2613 patients with psoriasis (mean age, 56.5 years) identified through self-report and/or linked health records at baseline using data from the UK Biobank and compared them with 120,555 participants without psoriasis (mean age, 56.2 years).
Dietary intake was assessed through online 24-hour recalls conducted every 3-4 months over 1 year through the Oxford WebQ questionnaire.
Researchers estimated participants' adherence to national food-based dietary guidelines (Eatwell Guide) and a Mediterranean-style diet by nutrient and food group intakes determined from 24-hour dietary recalls.
Associations among the severity of psoriasis, presence of major comorbidities, and diet quality were evaluated using regression models with covariate adjustments.
TAKEAWAY:
Both groups had the same Eatwell Guide score (mean ± SD, 3.9 ± 1.7), but the psoriasis group had a higher Alternative Mediterranean Diet score than the non-psoriasis group (mean ± SD, 4.4 ± 1.8 vs 3.8 ± 1.7; P < .0001).
< .0001). Patients with psoriasis reported a significantly higher intake of red and processed meat, sodium, free sugars, and alcohol than participants without the condition (all P < .05).
< .05). Patients with psoriasis who had one or more comorbidities had significantly lower Eatwell Guide and Alternative Mediterranean Diet scores (beta coefficient [β], −0.184; 95% CI, −0.354 to −0.014; P = .034 and β, −0.266; 95% CI, −0.442 to −0.089; P = .003, respectively).
= .034 and β, −0.266; 95% CI, −0.442 to −0.089; = .003, respectively). The proportion of patients with psoriasis who had at least five portions of fruits and vegetables per day was significantly lower for those on systemic treatment than for those with no reported treatment (odds ratio, 0.69; 95% CI, 0.48-0.98; P = .040).
IN PRACTICE:
"Participants with psoriasis showed slightly better adherence to a Mediterranean-style diet (assessed between 0 and 6 years after recruitment) compared to those without psoriasis, which may indicate an active interest in dietary changes for symptom management in this population. However, their diets were also higher in processed meat, sodium, free sugars, and alcohol," the authors wrote. "These findings underscore the role of dietary management in preventative care for psoriasis," they concluded.
SOURCE:
This study was led by Yifan Xu, PhD, Department of Nutritional Sciences, School of Life Course and Population Sciences, Faculty of Life Sciences and Medicine, King's College London, London, England. It was published online on May 21, 2025, in Clinical Nutrition .
LIMITATIONS:
The cross-sectional study design limited the establishment of causal inference, as dietary changes may have occurred both before and after diagnosis. Self-reported 24-hour recall data may have been subjected to misreporting and recall bias. The assessment of psoriasis severity on the basis of self-reported medication use lacked the reliability offered by clinical measurements like the Psoriasis Area and Severity Index or Dermatology Life Quality Index. The study population's restricted age range at enrolment (40-69 years) and tendency towards health consciousness limited the study's generalisability.
DISCLOSURES:
This study was funded by a grant from the British Skin Foundation. One author declared receiving honoraria and/or research grants from AbbVie, Almirall, Anaptysbio, Artax, Boehringer Ingelheim, Boots UK, Bristol Meyers Squibb, Evelo Bioscience, GSK, Inmagene, Johnson & Johnson, Lilly, Novartis, Sun Pharma, and UCB.
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Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner. Day 13 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (541 calories) 1 serving High-Protein Lemon Chicken Orzo Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. 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Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 17 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (459 calories) 1 serving Garlic-Thyme Chicken with Green Beans & Rice Evening Snack (73 calories) ¾ cup cherries Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 18 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner. Day 19 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (412 calories) 1 serving Chicken Parmesan Casserole Evening Snack (97 calories) 1 cup cherries Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21. Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup low-fat plain kefir to evening snack. Day 20 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving Kale & Lentil Stew with Mashed Potatoes Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (426 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium blackberries A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (542 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette Evening Snack (131 calories) 1 large pear Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Week 4 Meal-Prep Tips: Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26. Day 22 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (80 calories) ½ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (441 calories) 1 serving Sheet-Pan Teriyaki Salmon with Green Beans Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 23 Breakfast (425 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (528 calories) 1 serving Lemon & Dill Chicken 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 24 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (180 calories) 1 ¼ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (473 calories) 1 serving Spinach & Artichoke–Stuffed Butternut Squash Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 25 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack. Day 26 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Dinner (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Evening Snack (95 calories) 1 medium apple Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28. Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 27 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (540 calories) 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 28 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (62 calories) 1 medium orange Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (604 calories) 1 serving Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium. Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Week 5 Day 29 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (561 calories) 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 30 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (419 calories) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for at least 90 grams of protein and 30 grams of fiber per day, while capping sodium at 2,300 mg per day in accordance with the Dietary Guidelines for Americans. Can I eat the same breakfast or lunch every day? You can eat the same breakfast and lunch every day if you prefer. Most options are similar in calories, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two to meet your individual goals. Why is there not a modification for 1,200 calories? 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. What is fiber? Fiber is a type of indigestible carbohydrate found in plants. High-fiber foods include whole grains, legumes and nuts as well as many fruits and vegetables. Health Benefits of This Mediterranean Diet Plan High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes. Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day's meals and snacks. While the Mediterranean diet doesn't necessarily emphasize protein, it's possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system. Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline. Read the original article on EATINGWELL

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

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

Feeling sluggish? This Mediterranean diet meal 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, which is full of fruits, vegetables, whole grains, lean proteins, nuts and legumes. 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 to eat mindfully, listen to your hunger cues and do what works best for your body. Meal Plan at a Glance Egg bites & smoothie/ Yogurt & fruit Tuna salad/ Energy balls Stew & salad English muffin & yogurt/ Pistachios Chicken soup/ Energy balls Salmon tacos Egg bites & smoothie/ Apple & nut butter Chicken soup/ Pear Steak salad English muffin & yogurt/ Apple Chicken soup/ Energy balls Chicken couscous bowl Egg bites & smoothie/ Yogurt & fruit Chickpea salad/ Energy balls Cauliflower salad English muffin & yogurt/ Egg & fruit Chickpea salad/ Energy balls Shrimp kebabs Egg bites & smoothie/ Pear Tuna salad/ Apple & nut butter Chicken & broccolini & beans Day 1 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (351 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium apple Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (490 calories) 1 serving Coconut Stew with Spinach & Beans 2 cups mixed greens 1 serving Citrus Vinaigrette Daily Totals: 1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium To 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. Day 2 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (176 calories) ¼ cup shelled unsalted dry-roasted pistachios Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Daily Totals: 1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium To 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 serving Pineapple & Avocado Salad to dinner. Day 3 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Lunch (359 calories) 1 serving Curried Chicken & Cabbage Soup ½ cup blackberries Afternoon Snack (131 calories) 1 large pear Dinner (405 calories) 1 serving Grilled Flank Steak with Tomato Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium To 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 serving Blueberry-Lemon Energy Balls as an evening snack. Day 4 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (95 calories) 1 medium apple Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 5 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (502 calories) 1 serving Roasted Cranberry, Squash & Cauliflower Salad Daily Totals: 1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium To 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. Day 6 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (120 calories) 1 large hard-boiled egg ½ cup blueberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium To make it 2,000 calories: Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch and 1 serving Mango & Avocado Salad to dinner. Day 7 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (131 calories) 1 large pear Lunch (345 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium bell pepper, sliced 2 Tbsp. hummus Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (520 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving Caramelized Broccolini & White Beans Daily Totals: 1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium To 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 serving Blueberry-Lemon Energy Balls as an evening snack Frequently asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Mediterranean Recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 322 to 365 calories while the lunches span 345 to 401 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? 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. Tips for Using the Mediterranean Diet to Improve Energy Levels 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 the healthiest diets for 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. Because eating too little can zap energy levels, be sure to listen to your body and make sure that you're eating enough. You can keep your energy levels high by doing the following: Staying hydrated Eat regular meals and snacks Get enough sleep Eat balanced meals with carbs, healthy fats and protein Exercise daily Read the original article on EATINGWELL

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