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Yahoo
2 days ago
- Health
- Yahoo
7 Day High-Protein High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,00 calories Each day provides at least 84 grams of protein and 30 grams of fiber to support satiated and sustained energy levels. This plan prioritizes healthy fats, lean proteins, whole grains, fruits and vegetables to align with the Mediterranean the benefits of the super-popular Mediterranean diet while pumping up your protein and fiber intake in this seven-day meal plan. You'll find an array of fiber-rich whole grains, legumes, fruits and vegetables and a wide variety of proteins, including fish, poultry, eggs, dairy, nuts and more. This satiating combo will help keep you full and energized throughout the day. With meal-preps and three different calorie levels to choose from, this nutritious meal plan can work for most people. Check it out! Meal Plan at a Glance Cottage cheese bowl/ Cherry crumble Chopped salad/ Yogurt & berries Salmon & Brussels sprouts/ Apple Overnight oats/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Creamy chicken casserole Overnight oats/ Apple Bean salad/ Yogurt & berries Tofu curry Breakfast pita/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Chicken 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 Chicken & green beans Day 1 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (268 calories) 1 serving No-Added-Sugar Cherry Crumble Lunch (373 calories) 1 serving Chopped Salad with Chickpeas, Olives & Feta 3 oz. cooked chicken breast P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (436 calories) 1 serving Sheet-Pan Salmon & Shaved Brussels with Lemon-Garlic Drizzle Evening Snack (95 calories) 1 medium apple Daily Totals: 1,799 calories, 80g fat, 127g protein, 147g carbohydrate, 30g fiber, 2,026mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. Day 2 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (625 calories) 1 serving Creamy Chicken, Cabbage & Mushroom Casserole Daily Totals: 1,812 calories, 93g fat, 88g protein, 170g carbohydrate, 32g fiber, 1,804mg sodium. Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Chicken & Quinoa Casserole. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 3 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (95 calories) 1 medium apple Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (548 calories) 1 serving Easy Tofu Curry Daily Totals: 1,802 calories, 76g fat, 84g protein, 217g carbohydrate, 44g fiber, 1,838mg sodium. Make it 1,500 calories: Omit yogurt at P.M. snack and change dinner to 1 serving Tofu & Vegetable Scramble. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack. Day 4 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (541 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad 1 clementine P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (470 calories) 1 serving Agrodolce Zucchini & Chicken Pasta Evening Snack (131 calories) 1 large pear Daily Totals: 1,796 calories, 60g fat, 90g protein, 236g carbohydrate, 32g fiber, 2,154mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.M. snack to 1 medium orange and omit evening snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 5 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (131 calories) 1 large pear Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (540 calories) 1 serving Marry Me Chickpea Soup with Kale Daily Totals: 1,805 calories, 77g fat, 88g protein, 196g carbohydrate, 39g fiber, 2,229mg sodium. Make it 1,500 calories: Change A.M. snack to ½ cup sliced cucumber and omit yogurt at P.M. snack. Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to P.M. snack and add 1 medium orange as an evening snack. Day 6 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (398 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas Evening Snack (131 calories) 1 large pear Daily Totals: 1,817 calories, 73g fat, 93g protein, 205g carbohydrate, 31g fiber, 2,053mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.M. snack to 1 clementine and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 7 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (237 calories) ¾ cup low-fat plain strained Greek-style yogurt 1 cup blackberries 1 Tbsp. chia seeds Dinner (450 calories) 1 serving Skillet Bruschetta Chicken 1 serving Garlicky Green Beans Daily Totals: 1,814 calories, 99g fat, 117g protein, 115g carbohydrate, 30g fiber, 2,058mg sodium. Make it 1,500 calories: 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 calories: Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. Ahead Tips Make High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 and 3. Prepare Anti-Inflammatory Farro & White Bean Salad to have for lunch on Days 2 through asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! Meal plans are meant to be enjoyed, so 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 1,800 calories and a minimum of 80 grams of protein and 30 grams of fiber per day, though most days came in higher in protein and fiber than that. If you're closely monitoring calories or other nutrients and making a swap, you may want to choose a meal that has a similar nutrition profile or plan to adjust a snack or two. Can I eat the same breakfast or lunch every day? If you prefer to eat the same breakfast or lunch every day, go for it! The breakfasts have 421 to 448 calories, while the lunches span approximately 375 to 575 calories. While the breakfast ranges are fairly similar, the lunches are more variable. If you're closely monitoring calories, 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. What are the health benefits of fiber? Fiber is a type of indigestible carbohydrate found in foods like whole grains, legumes, fruits, vegetables and nuts. It's linked to many benefits, including improved digestion and more regular bowel movements, better cholesterol, weight loss and more stable blood sugar levels. Health Benefits of the Mediterranean Diet The Mediterranean diet is consistently named one of the healthiest diets by U.S. News & World Report. It emphasizes fish and seafood, nuts and other healthy fats, legumes, whole grains and plenty of fruits and vegetables while limiting refined grains and excess added sugars. It's praised for its flexible guidelines, which make it easier to follow long-term for most people. And, its nutrient-rich eating pattern has numerous health benefits, including improved heart and cognitive health and weight loss. Research links following the Mediterranean diet with a reduced risk of heart disease, type 2 diabetes, nonalcoholic fatty liver disease and even some cancers. Adherence to the Mediterranean diet is also linked to a reduced risk of developing obesity and gaining weight over time. Routinely following the Mediterranean diet may even extend the length and quality of your life. To follow the Mediterranean diet, prioritize healthy fats, seafood, fruits, vegetables, legumes and whole grains while limiting refined grains, added sugars and processed foods. Cooking more meals at home, eating seasonally and sharing meals with others whenever possible are also cornerstones of this healthy eating 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
Yahoo
3 days ago
- Health
- Yahoo
30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD 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. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
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
Yahoo
5 days ago
- Health
- Yahoo
7-Day High-Protein Mediterranean Diet Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Alyssa Pike, RDN If you have high blood pressure or are at risk of developing high blood pressure, you may want to follow the Mediterranean diet. Due to its emphasis on nutrient-rich fruits, vegetables, whole grains and healthy fats, this popular way of eating is linked to many health benefits, including improved heart health and lower blood pressure. In this seven-day Mediterranean meal plan, we map out a week of meals and snacks tailored to help improve blood pressure. While we emphasize plenty of fresh produce, we don't skimp on protein. You'll find a wide variety of protein sources spread throughout each day to help keep you full and provide lasting energy. If you have high blood pressure or are simply looking to up your nutrition, this meal plan can help. Meal Plan at a Glance Egg scramble/ Almonds Greek salad/ Yogurt & strawberries Salmon & farro Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken kebabs & quinoa/ Apple Overnight oats/ Yogurt & peach Sweet potato & chicken salad/ Bell pepper & cottage cheese Lentils & veggies Overnight oats/ Pear Sweet potato & chicken salad/ Bell pepper & cottage cheese Shrimp & couscous/ Apple Yogurt & cherries/ Apple & nut butter Sweet potato & chicken salad/ Bell pepper & cottage cheese Chicken & rice Yogurt & cherries/ Apple Chicken & rice/ Cucumber & hummus Fish tacos Egg scramble/Almonds Chicken & rice/ Yogurt & blackberries Chicken salad Day 1 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (344 calories) 1 serving Greek Salad with Edamame Afternoon Snack (193 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt ½ cup strawberries 2 Tbsp. chopped slivered almonds Dinner (450 calories) 1 serving Lemon-Herb Salmon with Caponata & Farro Daily Totals: 1,488 calories, 82g fat, 14g saturated fat, 96g protein, 104g carbohydrate, 31g fiber, 1,499mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to lunch and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 2 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (473 calories) 1 serving Hot-Honey Chicken & Pineapple Kebabs ½ cup cooked quinoa 1 serving Garlicky Green Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,485 calories, 44g fat, 8g saturated fat, 84g protein,194g carbohydrate, 31g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 3 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (264 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 medium peach 3 Tbsp. chopped slivered almonds Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,502 calories, 64g fat, 9g saturated fat, 91g protein, 147g carbohydrate, 29g fiber, 1,385mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 4 Breakfast (333 calories) 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats Morning Snack (131 calories) 1 large pear Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (478 calories) 1 serving Spicy Shrimp, Vegetable & Couscous Bowls Evening Snack (95 calories) 1 medium apple Daily Totals: 1,490 calories, 50g fat, 7g saturated fat, 81g protein, 185g carbohydrate, 28g fiber, 1,062mg sodium To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and 2 Tbsp. almond butter to evening snack. Day 5 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (291 calories) 1 medium apple 2 Tbsp. almond butter Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing Afternoon Snack (60 calories) 1 cup sliced bell pepper 1 serving Light & Airy Whipped Cottage Cheese Dinner (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Meal-Prep Tip: Reserve 2 servings Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans to have for lunch on Days 6 and 7. Daily Totals: 1,513 calories, 57g fat, 8g saturated fat, 104g protein, 157g carbohydrate, 31g fiber, 1,089mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to lunch and 1 large pear as an evening snack. Day 6 Breakfast (350 calories) 1 cup nonfat plain strained (Greek-style) yogurt 3 Tbsp. slivered almonds 1 Tbsp. chia seeds ½ cup cherries (fresh or thawed from frozen) Morning Snack (95 calories) 1 medium apple Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (119 calories) 1 cup sliced cucumber ¼ cup hummus Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,492 calories, 57g fat, 9g saturated fat, 101g protein, 157g carbohydrate, 32g fiber, 1,259mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 2 Tbsp. almond butter to A.M. snack and have 1 medium orange as an evening snack. Day 7 Breakfast (295 calories) 1 serving Spinach & Egg Scramble with Raspberries Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (419 calories) 1 serving Slow-Cooker Chicken & Brown Rice with Roasted Corn & Black Beans Afternoon Snack (150 calories) 1 (5.3-oz.) container nonfat plain strained (Greek-style) yogurt 1 cup blackberries Dinner (432 calories) 1 serving Sesame Kohlrabi & Chicken Salad Daily Totals: 1,503 calories, 64g fat, 10g saturated fat, 113g protein, 125g carbohydrate, 32g fiber, 1,465mg sodium To make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium banana to A.M. snack and 3 Tbsp. slivered almonds to P.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not 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 Mediterranean recipes, including 20+ High-Protein Mediterranean Diet Dinners for Better Heart Health. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 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. Can the Mediterranean diet help high blood pressure? Yes, the Mediterranean diet can help improve high blood pressure. This meal plan keeps sodium totals below 1,500 mg each day to help manage blood pressure. Health Benefits of the Mediterranean Diet The Mediterranean diet is linked to many health benefits, which is partly why it continues to be so popular. Research links the Mediterranean diet to improved heart health, a lower risk of type 2 diabetes, improved cognitive function and even a reduced risk of certain cancers. One great aspect of this healthy eating style is that it's flexible. The idea is to eat the Mediterranean way more often than not by aiming to fill up your plate with veggies, include plenty of fish, nuts and legumes and prioritize whole grains. Eating the occasional sweet, refined grain or processed meat won't derail your health efforts. The American Heart Association endorses the Mediterranean diet as a nutritious way of eating that aligns with their recommendation for a heart-healthy eating pattern. The diet doesn't set rigid rules, which makes it easier to adopt as a lifestyle compared to stricter plans. It includes plenty of fruits, vegetables, whole grains and legumes as well as poultry, fish, dairy and nuts. It limits added sugars, refined grains and highly processed meats. Read the original article on EATINGWELL
Medical News Today
16-07-2025
- Health
- Medical News Today
Mediterranean and 3 other diet types may lower dementia risk, especially in women
Many factors can affect a person's risk of developing dementia later in has shown that diet is one factor that might influence dementia risk. One study suggests that following certain diets, like the Mediterranean diet, could decrease dementia risk, while pro-inflammatory diets may increase risk. Can what people eat affect their dementia risk? A new study suggests that this may likely be the explored in depth how certain dietary habits are related to dementia risk. Using data from the UK Biobank, the results confirm the benefits of dietary patterns like the Mediterranean diet and the MIND diet and suggest that inflammatory diets may increase someone's chances of developing results also indicate that the impact of diet on dementia risk may be more significant for women and older adults. The study was published in The Journal of Nutrition, Health and diets affect dementia riskThis study examined diet and dementia risk while also considering the impact on people with certain characteristics, such as obesity or older age. Researchers evaluated participants' diets based on several scoring indices. One looked at adherence to the Mediterranean diet, and another at adherence to the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. The MIND diet combines the DASH and Mediterranean diets and focuses on components like nuts, leafy vegetables, and berries. Next was the Recommended Food Score, which helps evaluate diet quality based on how much people eat certain foods like lean meat, low-fat dairy, fruits, and vegetables. There was also the Alternative Healthy Eating Index-2010, which looks at how well someone is following American Dietary Guidelines. Finally, researchers also used the Energy-adjusted Dietary Inflammatory Index (EDII) to look at how inflammatory diets were. This index considered components like some vitamins and minerals and components like alcohol and fat intake. Researchers then divided dietary index scores into four groups. They also considered covariates, including physical activity, smoking, and body mass index. Researchers were able to analyze data from 131,209 participants, who did not all have a baseline dementia diagnosis. They then had exact matching in each of the five dietary categories for sex and age. Exact matching is a strategy used in cohort studies that can help with confounding. At baseline, the average age of participants was age 56. The average follow-up time was 13.5 years, and throughout the follow-up, 1,453 participants developed dementia. Which diets lowered dementia risk the most?Overall, participants with the lowest scores for the Mediterranean diet, the MIND diet, and the Recommended Food Score experienced the 'highest incidence of dementia.' Researchers also observed that those with the lowest inflammatory diet scores and the highest Alternative Healthy Eating Index scores had 'the lowest incidence of dementia after the follow-up period.' However, for these two groups, there were no quartile group differences that reached a significant level. Researchers observed that higher scores for the Mediterranean diet, the MIND diet, the Recommended Food Score, and the Alternative Healthy Eating Index were all linked to decreased dementia risk. Following more of an inflammatory diet was linked to an increased dementia risk. They also found that higher scores for the MIND diet, the Recommended Food Score, and the Alternative Healthy Eating Index were all linked to a decreased risk for mild cognitive impairment. Time was also an important factor. For example, at the less than five-year follow-up, only the MIND appeared to be associated with a decreased dementia risk. At the five to ten-year follow-up, more closely following the MIND diet, the Recommended Food Score, and the Alternative Healthy Eating Index appeared to decrease dementia risk. At the ten-year or more mark, some associations remained significant, such as how greater following of the Mediterranean diet appeared to lower dementia risk by 24%. Does age or sex affect which diet helps?Subgroup analyses looked at sex, age, and obesity. Researchers found that for participants ages 60 and older, more closely following the Mediterranean diet and the Alternative Healthy Eating Index reduced dementia risk, but this wasn't the case for younger participants. The associations with other scoring indexes were still significant regardless of age. For women, closer adherence to all healthy diets and lower inflammatory diet scores all appeared to lower dementia risk. For men, only the Recommended Food Score appeared to significantly decrease dementia risk, and the effects were still better for the Mediterranean diet appeared to help with dementia risk regardless of weight. A greater inflammatory diet score was associated with an increased risk for dementia in participants with obesity. The other healthy dietary patterns besides the Mediterranean diet helped lower dementia risk for participants who did not have obesity. Finally, researchers looked at how these diets impacted people with the ApoEε4 genotype, which can increase risk for Alzheimer's disease. For non-ApoEε4 carriers, higher scores of all healthy diets helped to decrease dementia risk, and higher inflammatory diet scores increased risk. For ApoEε4 carriers, only adherence to the Recommended Food Score appeared to help decrease dementia risk. Amarish Dave, DO, an osteopathic physician specializing in neurology, who was not involved in the study, commented with his thoughts on the findings: 'This study adds hard numbers to what we know intuitively, which is that healthy diets lower your dementia risk, and inflammatory foods raise it. It confirms that healthy eating patterns matter when it comes to reducing dementia risk. The size and quality of the data make these results hard to ignore.'What the study may be missingThis study adds information regarding potential dietary interventions related to dementia. There are limitations, such as the study was only in participants in the U.K., and some information comes from participant reporting. There may be restrictions on generalizability to other groups, and future research can have more diversity. Any general limitations of the UK Biobank also apply to this study. Researchers note that the self-reporting of food intake increases the risk of recall bias; people can make mistakes such as incorrectly estimating portions and nutrients. They also note the possibility of an underestimation of the association between diet and risk for dementia. Participants were between ages 40 and 69 at baseline, and researchers only did follow-up for a certain timeframe. Researchers suggest that using other follow-up periods and working with diverse age groups could be helpful, as this could reveal variation. Diet information was collected in a narrow window, and researchers did not take into account how participants' diets could have changed during the follow-up. The researchers suggest that examining dietary changes could be helpful in truly looking at the potential long-term impact of diet on people's chances of developing dementia. Some dietary data was lacking. For example, researchers note that they lacked information on how much olive oil participants were consuming, so they weren't able to include this in the scoring when considering the Mediterranean diet. Olive oil is a major component of the Mediterranean diet. Researchers also lacked data from the original Dietary Inflammatory Index, so they only included some elements of this index. The researchers acknowledge that the use of exact matching in this study was also limiting. They explain that 'the estimated effect can only be generalized to a small population and lacks precision.' Finally, there is the risk for residual confounding, which researchers acknowledge could impact 'dietary choices and dementia risk.' Inflammatory diets may raise dementia riskThis study highlights the diet's important role in possibly protecting against dementia. Alex Dimitriu, MD, double board certified in Psychiatry and Sleep Medicine and founder of Menlo Park Psychiatry & Sleep Medicine, who was also not involved in the study, noted the following clinical implications of the research: 'This study speaks to the importance of long-term adherence to diet and the benefits of this. It also demonstrates how diet may play a greater role for older women than for other groups. Also of interest, the study confirms prior findings that pro-inflammatory diets (high in saturated fats, and refined carbohydrates) can be a risk factor for dementia.'The results also suggest the need for doctors to keep discussing diets with their clients. As noted by Dave: 'Doctors should be talking to patients about brain-healthy diets just like we talk about heart health. Eating less processed food and more whole, anti-inflammatory foods could be a powerful tool to prevent cognitive decline. These results show that food should be part of the prescription.'
