30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function.
This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You'll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out!
Week 1
Meal-Prep Tips:
Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness.
Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5.
Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week.
Day 1
Breakfast (356 calories)
1 serving Anti-Inflammatory Breakfast Smoothie
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (430 calories)
1 serving Avocado & Chickpea Salad
P.M. Snack (228 calories)
1 serving Chocolate-Strawberry Protein Shake
Dinner (435 calories)
1 serving Lemony-Garlic Pan-Seared Salmon
1 serving Green Bean Caesar Salad
Evening Snack (101 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium.
Make it 1,500 calories: Omit P.M. snack and evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Day 2
Breakfast (430 calories)
1 serving High-Protein PB&J Baked Oats
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (392 calories)
1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
P.M. Snack (228 calories)
1 serving Chocolate-Strawberry Protein Shake
Dinner (493 calories)
1 serving Marry Me White Bean & Spinach Skillet
Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.
Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.
Day 3
Breakfast (430 calories)
1 serving High-Protein PB&J Baked Oats
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (392 calories)
1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
P.M. Snack (228 calories)
1 serving Chocolate-Strawberry Protein Shake
Dinner (392 calories)
1 serving Spicy Chicken & Cabbage Stir-Fry
Evening Snack (101 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.
Day 4
Breakfast (356 calories)
1 serving Anti-Inflammatory Breakfast Smoothie
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (392 calories)
1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
P.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Dinner (639 calories)
1 serving Roasted Broccoli & Kimchi Rice Bowl
Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.
Day 5
Breakfast (488 calories)
1 serving High-Protein PB&J Baked Oats
½ cup low-fat plain kefir
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (392 calories)
1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa
P.M. Snack (101 calories)
1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
Dinner (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole
Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7.
Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium.
Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch.
Day 6
Breakfast (430 calories)
1 serving High-Protein PB&J Baked Oats
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole
P.M. Snack (58 calories)
½ cup low-fat plain kefir
Dinner (509 calories)
1 serving Tilapia Fish Tacos
Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 7
Breakfast (430 calories)
1 serving High-Protein PB&J Baked Oats
A.M. Snack (251 calories)
1 serving High-Protein Lemon-Blueberry Energy Balls
Lunch (577 calories)
1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole
P.M. Snack (58 calories)
⅓ cup nonfat plain strained (Greek-style) yogurt
1 serving No-Sugar-Added Chia Seed Jam
Dinner (492 calories)
1 serving Pesto Chicken Quinoa Bowls
1 serving Cacio e Pepe Kale Salad
Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack.
Week 2
Meal-Prep Tips:
Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month.
Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12.
Make Trail Mix Energy Bites to have as a snack throughout the week.
Day 8
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (219 calories)
1 serving Cottage Cheese Snack Jar
Lunch (450 calories)
1 serving No-Chicken Salad Sandwich
¼ cup blueberries
P.M. Snack (147 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving No-Sugar-Added Chia Seed Jam
Dinner (414 calories)
1 serving High-Protein Pasta with Peas
Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium.
Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 9
Breakfast (359 calories)
1 serving Strawberry-Peach Chia Seed Smoothie
1 large hard-boiled egg
A.M. Snack (193 calories)
1 serving Apple with Cinnamon Almond Butter
Lunch (372 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast
P.M. Snack (261 calories)
1 serving Trail Mix Energy Bites
Dinner (627 calories)
1 serving Salmon Salad with Crispy White Beans
Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium.
Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.
Day 10
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (95 calories)
1 medium apple
Lunch (372 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast
P.M. Snack (122 calories)
1 serving White Bean-Stuffed Mini Bell Peppers
Dinner (629 calories)
1 serving Sheet-Pan Chicken with White Beans & Mushrooms
Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium.
Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.
Day 11
Breakfast (368 calories)
1 serving 10-Minute Spinach Omelet
1 cup blackberries
½ cup low-fat plain kefir
A.M. Snack (228 calories)
1 serving Chocolate-Strawberry Protein Shake
Lunch (372 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast
P.M. Snack (261 calories)
1 serving Trail Mix Energy Bites
Dinner (567 calories)
1 serving Panzanella with Burrata & Tuna
Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg 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 12
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (372 calories)
1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette
3 oz. cooked chicken breast
P.M. Snack (261 calories)
1 serving Trail Mix Energy Bites
Dinner (416 calories)
1 serving High-Protein Grilled Chicken Salad
Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack.
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. Snack (147 calories)
1 cup nonfat plain strained (Greek-style) yogurt
1 serving No-Sugar-Added Chia Seed Jam
Dinner (529 calories)
1 serving Creamy Caramelized Cauliflower Pasta
Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium.
Make it 1,500 calories: Omit pear at lunch and omit P.M. snack.
Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.
Week 3
Meal-Prep Tips:
Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19.
Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19.
Make Pizza Pistachios to have as a snack for the rest of the month.
Day 15
Breakfast (391 calories)
1 serving High-Protein Black Bean Breakfast Bowl
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (599 calories)
1 serving Cucumber-Avocado-Tomato Sandwich
½ cup nonfat plain strained (Greek-style) yogurt
P.M. Snack (122 calories)
1 serving White Bean-Stuffed Mini Bell Peppers
Dinner (514 calories)
1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad
Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg 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 16
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 (499 calories)
1 serving Creamy Garlic-Parmesan Butter Beans
Evening Snack (95 calories)
1 medium apple
Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium.
Make it 1,500 calories: Omit A.M. snack and P.M. snack.
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.
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Yes, you can mix and match meals if there's one you don't like or browse some of our other diabetes-friendly recipes for additional inspiration. We aimed for about 40 grams of carbohydrates per meal, so if you're choosing an alternate recipe you may want to keep that in mind. Other parameters we aimed for were 1,800 calories per day, no more than 14 grams of saturated fat and a max of 2,300 milligrams per day. Can I eat the same breakfast or lunch every day? You can definitely eat the same breakfast or lunch every day if it's easier for your routine. Each breakfast and lunch option is about 40 grams of carbohydrates, so a simple swap should work for most people. The calories are fairly similar as well, though you may want to adjust a snack or two if you're closely monitoring total calories or other nutrients, like protein and fiber. 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. How much fiber should I eat per day? Fiber needs vary based on factors such as age and sex, but in general, adults should aim for 26 to 34 grams of fiber per day. Because of its beneficial impact on blood sugar levels, people with diabetes may want to be particularly mindful to hit their fiber intake goals. Health Benefits of this Diabetes-Friendly Meal Plan Moderately-Low in Carbohydrates: If you have prediabetes or type 2 diabetes, you may think you need to drastically cut back on carbohydrates. However, that's often not necessary or sustainable for most people. This plan is set at a moderately-low level of carbohydrates, with about 40% of the day's calories coming from carbs instead of the 45 to 65% of total calories from carbs recommended by the Dietary Guidelines for Americans. To help support stable blood sugar levels, we spread the total carbohydrates out fairly evenly between the days meals and snacks. Carb sources in this plan include fiber-rich whole grains, legumes, fruits and vegetables. For many people with diabetes, reducing total carbohydrates slightly and increasing fiber and protein intake can help support healthy blood sugar levels. Individual carbohydrate needs can vary based on factors like age, sex, body size and activity level, so consider reaching out to a healthcare provider, registered dietitian or a certified diabetes educator for more individualized guidance. High-Fiber: Fiber is a type of carbohydrate that's not broken down by the body like other carbohydrate sources, which means it doesn't raise blood sugar levels. Research shows that people with type 2 diabetes who eat more fiber have lower fasting blood sugar levels and a reduced hemoglobin A1C. In addition to its blood sugar benefits, eating a high-fiber diet is linked to improved heart health, lower body weight and a healthier gut. Each day has at least 32 grams of fiber in this 7-day plan. Heart-Healthy: Because people with diabetes are twice as likely to have heart disease than people without diabetes, we created this meal plan with both heart health and healthy blood sugar levels in mind.7 To help support heart health, we capped saturated fat at 14 grams a day, which is a type of fat that may raise LDL cholesterol, and capped sodium at 2,300 milligrams per day, in accordance with the 2020-2025 Dietary Guidelines for Americans. High-Protein: Each day includes at least 99 grams of filling protein. Because protein is the building block of our cells, it plays a role in every function of the body. For people looking to keep their blood sugar in check, protein is particularly important. Previous research compared the impact of eating a carbohydrate source alone versus a carbohydrate paired with a protein. They found that the carbohydrate and protein combination resulted in significantly lower blood sugars 60 minutes post-consumption than the carbohydrate consumed alone. Pairing carbohydrate-rich foods with a good protein source can be a helpful strategy to promote better blood sugar We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal 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 the original article on EATINGWELL
