This high-protein plan may help improve your energy levels.
Recipe photos: Robby Lozano, Ali Redmond, and Morgan Hunt Glaze.
While most of us get plenty of protein per day, we tend to miss the mark on fiber.
Photo:Recipe photos: Robby Lozano, Ali Redmond, and Morgan Hunt Glaze. EatingWell design.
Snack (193 calories)
Lunch (609 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 12 cup blueberries and omit yogurt at P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 2
Breakfast (448 calories)
A.M.
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Snack (122 calories)
Lunch (381 calories)
P.M. Make it 1,500 calories:Omit kefir at breakfast and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to the apple at lunch.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Day 4
P.M. Make it 1,500 calories:Omit kefir at breakfast and change P.M. snack to 1 medium orange.
Day 5
Breakfast (507 calories)
P.M. Daily Totals:1,794 calories, 80g fat, 105g protein, 172g carbohydrate, 31g fiber, 1,939mg sodium.
Make it 1,500 calories:OmitPineapple Green Smoothieat breakfast.
Photographer: Jen Causey, Food Stylist: Ana Kelly, Prop Stylist: Claire Spollen
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Increase to 2 Tbsp.
chopped walnuts at P.M. snack and add 1 servingTraditional Greek Saladto dinner.
Week 2
Day 8
Breakfast (301 calories)
A.M. Make it 1,500 calories:Omit A.M. snack and evening snack.
Day 9
Breakfast (422 calories)
A.M. Make it 1,500 calories:Omit yogurt at A.M. snack and change P.M. snack to 1 medium apple.
Day 10
A.M.
Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless
Snack (170 calories)
P.M. Make it 1,500 calories:Omit P.M. snack and evening snack.
Day 11
A.M.
Snack (311 calories)
P.M. Make it 1,500 calories:Omit A.M. snack.
Day 12
A.M. Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 clementine.
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Day 13
P.M. Make it 1,500 calories:Omit A.M. snack and omitTzatziki Cucumber Slicesat P.M. snack.
Make it 1,500 calories:Omit A.M. snack and omit evening snack.
Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Make it 1,500 calories:Change A.M. snack to 1 cup sliced strawberries and omit P.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 17
P.M. Make it 1,500 calories:Change A.M. snack to 1 clementine and omit P.M. snack.
Make it 2,000 calories:Add 14 cup hummus with 1 cup sliced carrots as an evening snack.
Day 18
A.M.
Snack (215 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and omit the orange at P.M. snack.
Day 19
P.M. Make it 1,500 calories:Reduce to 12 cup yogurt at breakfast and omit A.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to P.M. snack.
Day 20
Lunch (382 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 cup low-fat plain kefir and omit evening snack.
Day 21
P.M. Make it 1,500 calories:Omit P.M. snack.
Week 4
Day 22
Breakfast (385 calories)
A.M.
Snack (228 calories)
Lunch (423 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 34 cup low-fat plain kefir and omit evening snack.
Make it 2,000 calories:Add 1 Tbsp.
chopped walnuts to A.M. snack and add 1 serving MassagedKale Saladto dinner.
Make it 1,500 calories:Omit A.M. snack and omit baguette at dinner.
Daily Totals:1,791 calories, 86g fat, 95g protein, 182g carbohydrate, 44g fiber, 1,536mg sodium.
Make it 1,500 calories:Omit A.M. snack and omit the banana at lunch.
Make it 1,500 calories:Reduce to 12 cup yogurt at A.M. snack and omit P.M. snack.
Day 26
A.M.
Snack (131 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to P.M. snack.
Day 27
A.M. Make it 1,500 calories:OmitRaspberry-Kefir Power Smoothieat breakfast and omit blueberries at A.M. snack.
Day 28
P.M. Daily Totals:1,802 calories, 84g fat, 90g protein, 186g carbohydrate, 32g fiber, 1,837mg sodium.
Make it 1,500 calories:Omit peanut butter at P.M. snack and omitKale Salad with Balsamic & Parmesanat dinner.
Frequently Asked Questions
Yes!
We aimed for at least 90 grams of protein and 28 grams of fiber per day.
If its easier for your routine to eat the same breakfast or lunch every day, go for it!
Each breakfast or lunch offers a similar calorie range, so a simple swap should work for most people.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Becauseproteinis the building block of our cells, it plays a role in every function of the body.
Its particularly important for muscle growth and repair, immune function and bone health.
Is the Mediterranean Diet Healthy?
Yes, theMediterranean diet is healthy.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Dig Deeper
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Food and Drug Administration.How to Understand and Use the Nutrition Facts Label.
U.S. News & World Report.Best Diets 2025.
Guasch-Ferre M, Willett WC.The Mediterranean diet and health: a comprehensive overview.J Intern Med.
2021;290(3):549-566. doi:10.1111/joim.13333
