Enjoy a month of summer’s best low-carb Mediterranean recipes in this delicious and nutritious 30-day plan.
In this version, we opt for a low carb Mediterranean plan.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Eva Kolenko
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Health Benefits of the Mediterranean Diet:
Read More:Why is the Mediterranean Diet So Healthy?
Snack (206 calories)
Lunch (360 calories)
P.M. ## Day 2
Breakfast (325 calories)
A.M.
Snack (187 calories)
Lunch (337 calories)
P.M. almond butter to lunch.
Day 3
Breakfast (285 calories)
A.M.
Snack (238 calories)
P.M. ## Day 4
14 cup dry-roasted unsalted almonds
P.M. almond butter at lunch plus increase to 13 cup walnuts at the P.M. snack.
Day 5
A.M.
Snack (59 calories)
P.M. ## Day 6
A.M.
Snack (64 calories)
Lunch (352 calories)
P.M. ## Day 7
A.M.
Snack (249 calories)
P.M. ## Day 9
Breakfast (326 calories)
A.M.
Snack (119 calories)
Lunch (351 calories)
P.M. ## Day 11
A.M.
Snack (270 calories)
P.M. natural peanut butter to breakfast and increase to 1/3 cup dried walnut halves at the P.M. snack.
Day 13
A.M. natural peanut butter to breakfast and add 1 servingGuacamole Chopped Saladto dinner.
Day 14
A.M.
Snack (163 calories)
P.M. ## Week 3
Day 15
Breakfast (296 calories)
A.M. natural peanut butter to breakfast and add 1/4 cup almonds to the A.M. snack.
Day 16
A.M. natural peanut butter to lunch.
Snack (216 calories)
P.M. natural peanut butter to lunch plus increase to 24 dried walnut halves at the P.M. snack.
Day 19
A.M.
Snack (203 calories)
P.M. natural peanut butter to lunch and add 1 servingEverything Bagel Avocado Toastto dinner.
Day 20
A.M.
Snack (265 calories)
Lunch (325 calories)
P.M. natural peanut butter to lunch and add 1 servingGuacamole Chopped Saladto dinner.
Day 21
P.M. ## Week 4
Day 22
A.M. almond butter to breakfast plus increase to 1/3 cup almonds at the P.M. snack.
almond butter to breakfast and add 10 dried walnut halves to the A.M. snack.
Day 25
A.M.
Snack (262 calories)
P.M. almond butter to breakfast plus increase to 15 dried walnut halves at the P.M. snack.
Day 26
A.M.
Snack (265 calories
P.M. ## Day 27
P.M. ## Day 28
A.M.
Snack (237 calories)
P.M. ## Week 5
Day 29
Lunch (324 calories)
P.M. ## Day 30
P.M. U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Eva Kolenko
Katie Webster
Jamie Vespa
