Recipe photos: Robby Lozano, Heami Lee, and Grant Webster.
Snack (203 calories)
Lunch (558 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 1 medium apple.
Make it 2,000 calories:Add 2 servings (2 cups)Creamy Strawberry Smoothieto breakfast.
Photo:Recipe photos: Robby Lozano, Heami Lee, and Grant Webster. EatingWell design.
Make it 1,500 calories:Omit P.M. snack and evening snack.
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner.
Day 3
P.M. Make it 1,500 calories:Omit kefir at breakfast and omit A.M. snack.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Priscilla Montiel
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Day 5
P.M. ## Day 6
A.M. Make it 1,500 calories:Omit A.M. snack, omit raspberries at P.M. snack and omit evening snack.
Photographer Victor Protasio, Food Stylist Chelsea Zimmer, Prop Stylist Christina Daley
Make it 2,000 calories:Add 1 servingParmesan & Vegetable Muffin-Tin Omeletsto breakfast.
Day 9
Breakfast (388 calories)
A.M.
Snack (197 calories)
Lunch (469 calories)
P.M. Make it 1,500 calories:Omit raspberries at A.M. snack and omit P.M. snack.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Make it 2,000 calories:Add 1 medium apple with 1 Tbsp.
natural peanut butter as an evening snack.
Day 10
A.M.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Snack (251 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and change P.M. snack to 14 cup unsalted dry-roasted almonds.
Day 11
A.M. Daily Totals:1,789 calories, 86g fat, 93g protein, 173g carbohydrate, 32g fiber, 2,272mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to A.M. snack.
Make it 1,500 calories:Change P.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to evening snack.
Day 14
A.M.
Snack (35 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and P.M. snack.
Make it 1,500 calories:Omit A.M. snack.
Day 16
Breakfast (390 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium apple and omit P.M. snack.
Make it 1,500 calories:Omit P.M. snack and change evening snack to 1 medium orange.
Day 18
Breakfast (443 calories)
A.M. Make it 1,500 calories:Omit kefir at breakfast and omit P.M. snack.
Daily Totals:1,793 calories, 93g fat, 88g protein, 170g carbohydrate, 35g fiber, 1,496mg sodium.
Day 20
A.M.
Snack (21 calories)
Lunch (625 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit P.M. snack.
Daily Totals:1,823 calories, 76g fat, 108g protein, 191g carbohydrate, 33g fiber, 2,266mg sodium.
Make it 1,500 calories:Change A.M. snack to 12 cup blueberries and omit P.M. snack.
Day 28
Lunch (569 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to P.M. snack.
Week 5
Day 29
A.M.
Snack (198 calories)
P.M. Make it 1,500 calories:Omit A.M. snack and evening snack.
Make it 2,000 calories:Add 1 servingMassaged Kale Saladto dinner.
We aimed for at least 80 grams of protein and 30 grams of fiber per day.
Feel free to eat the same breakfast and lunch every day if its easier for your routine.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Staying adequatelyhydratedcan help support healthy energy levels.
How much you need per day can depend on several factors, such as medications and activity level.
Its estimated that most women need about 92 ounces per day while most men need 124 ounces per day.
Health Benefits of the Mediterranean Diet:
TheMediterranean dietis consistently praised for its numerous health benefits.
We also included three meals and two to three snacks per day.
A regular meal routine that incorporates nutrient-rich foods as well as fiber and protein may help keep yourenergyup.
While nutrition can impact your energy levels, its just one piece of the puzzle.
Goodsleep hygiene, regular exercise andhydrationcan all impact how youre feeling.
Low energy can also be a sign of some medical conditions.
If your energy is consistently and inexplicably low, reach out to your medical provider for guidance.
Academy of Nutrition and Dietetics.How Much Water Do You Need?
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
