How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
While choosing simpler recipes was a priority, we certainly didnt skimp on nutrition (or flavor).
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
Photo:Ali Redmond/Jen Causey
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Make adjustments as desired to fit your routine and taste preferences.
Most dinners are between 400 and 500 calories, with a few outliers.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
If eating the same breakfast or lunch every day fits your routine better, that works!
Each breakfast is approximately 300 to 400 calories, while each lunch spans about 350 to 450 calories.
Yes, the Mediterranean diet is a nutrient-rich way of eating.
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
We no longer provide modifications for 1,200-calorie days in our meal plans.
What Is the Mediterranean Diet?
Snack (126 calories)
Lunch (436 calories)
P.M.
Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf
Snack (134 calories)
Lunch (498 calories)
P.M. container low-fat plain strained (Greek-style) yogurt with 2 Tbsp.
Day 3
P.M. ## Day 4
Ali Redmond
A.M. ## Day 5
A.M.
Snack (187 calories)
P.M.
Ali Redmond
Snack (177 calories)
P.M.
Snack (176 calories)
Lunch (327 calories)
P.M. natural peanut butter to the apple at lunch and 1 servingSimple Spinach Saladto dinner.
Snack (131 calories)
P.M. natural peanut butter to the apple at lunch and 1 medium banana to P.M. snack.
Day 10
A.M.
Snack (219 calories)
Lunch (401 calories)
P.M. ## Day 11
Lunch (407 calories)
P.M. ## Day 12
P.M. natural peanut butter as an evening snack.
Day 13
A.M. container low-fat plain Greek-style yogurt with 14 cup chopped pecans to P.M. snack.
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf
natural peanut butter as an evening snack.
Day 17
A.M.
Snack (95 calories)
P.M. ## Day 18
P.M.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Snack (206 calories)
P.M. ## Day 25
A.M. natural peanut butter to P.M. snack and add 4Anti-Inflammatory Energy Ballsas an evening snack.
Day 27
A.M. ## Day 30
Breakfast (286 calories)
P.M. U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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
U.S. News & World Report.Best Diets Overall.
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster
Photographer: Rachel Marek, Food stylist: Lauren McAnelly
Jen Causey
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell
Greg DuPree
Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco
Charlotte and Johnny Autry
