If weight loss is your goal, following the Mediterranean diet may help.
If weight loss is your goal, following this nutritious way of eating can help.
Each day provides an average of 81 grams of protein and 33 grams of fiber.
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This filling combo helps improve satiety and provide staying power between meals.
Fiber is an important nutrient with manyhealth benefits, including supportingweight lossif that is your goal.
To promote weight loss, we set this plan at 1,500 calories per day.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
This is a lower calorie level where many people can experience weight loss.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (131 calories)
Lunch (390 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
chopped walnuts to breakfast and add 14 cup unsalted dry-roasted almonds to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
Day 2
Breakfast (419 calories)
A.M.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
Snack (206 calories)
Lunch (407 calories)
P.M. ## Day 3
A.M.
Snack (152 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M snack and add 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Julian Hensarling, Prop Stylist: Julia Bayless
natural peanut butter to P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
chopped walnuts to A.M snack, add 2 Tbsp.
natural peanut butter to P.M. snack and have 14 cup unsalted dry-roasted almonds as an evening snack.
Day 5
Breakfast (434 calories)
A.M.
Snack (62 calories)
P.M. Make it 2,000 calories:Add 2 Tbsp.
Day 6
P.M. Make it 2,000 calories:Add 2 Tbsp.
Week 2
Day 8
A.M.
Snack (95 calories)
Lunch (424 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to breakfast and add 2 Tbsp.
natural peanut butter to A.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
chopped walnuts to breakfast, add 2 Tbsp.
natural peanut butter to A.M. snack and have 14 cup unsalted dry-roasted shelled pistachios as an evening snack.
Daily Totals:1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.
natural peanut butter as an evening snack.
Day 12
A.M. ## Day 13
P.M. natural peanut butter as an evening snack.
natural peanut butter as an evening snack.
Make it 1,800 calories:Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp.
natural peanut butter to A.M. snack.
Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp.
natural peanut butter to A.M. snack and have 1 cup edamame, in pods, as an evening snack.
Day 16
A.M. Make it 1,800 calories:Have 1 medium banana with 2 Tbsp.
natural peanut butter as an evening snack.
natural peanut butter as an evening snack.
Day 17
P.M. Daily Totals:1,504 calories, 48g fat, 94g protein, 186g carbohydrate, 29g fiber, 1,593mg sodium.
Make it 1,800 calories:Add 1 servingPineapple Green Smoothieto breakfast.
Make it 2,000 calories:Add 1 servingPineapple Green Smoothieto breakfast and have 1 medium banana with 1 Tbsp.
natural peanut butter as an evening snack.
Day 19
P.M. Make it 2,000 calories:Add 2 Tbsp.
Day 20
A.M. Make it 2,000 calories:Add 2 Tbsp.
chopped walnuts to breakfast, add 2 Tbsp.
natural peanut butter to A.M. snack and add 14 cup unsalted dry-roasted almonds to P.M. snack.
natural peanut butter as an evening snack.
Day 23
Breakfast (393 calories)
A.M.
Snack (187 calories)
Lunch (498 calories)
P.M. natural peanut butter as an evening snack.
Day 24
A.M.
Snack (100 calories)
P.M. ## Day 25
P.M. Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and add 1 servingCranberry-Orange Energy Ballsto P.M. snack.
Make it 2,000 calories:Add 2 Tbsp.
Day 26
A.M.
Snack (110 calories)
P.M. Daily Totals:1,518 calories, 76g fat, 61g protein, 154g carbohydrate, 29g fiber, 1,174mg sodium.
Make it 2,000 calories:Add 2 Tbsp.
Day 27
A.M. natural peanut butter as an evening snack.
Frequently Asked Questions
Yes, we included a wide array of meals in this 30-day plan.
If its easier to eat the same breakfast or lunch every day, that works!
The options are generally within 100 calories of each other, so a swap should work for most people.
We no longer provide modifications for 1,200-calorie days in our meal plans.
You dont necessarily have to eat Mediterranean-style cuisine to reap the benefits or follow this healthy eating plan.
This way of eating is adaptable to a wide variety of cuisines and taste preferences.
If youre looking to get started, check out our7-Day Walking Plan to Lose Weight.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Centers for Disease Control and Prevention.Physical Activity and Your Weight and Health.
