Start the new year off with an energy boost by following this Mediterranean meal plan.
Left to right: Jen Causey, Jake Sternquist, Robby Lozano.
December is the season of holiday parties, social gatherings, traveling and year-end goals.
Photo:Left to right: Jen Causey, Jake Sternquist, Robby Lozano.
This busy season is full of cheer but being off your routine can leave you feeling sluggish.
Fortunately, this 31-dayMediterranean dietmeal plan for more energy can help.
Youll reap the benefits of the Mediterranean diet while eating plenty of protein and fiber for sustained energy.
Photographer: Jake Sternquist, Food Sylist: Sammy Mila, Prop Stylist: Breanna Ghazali
Lets start the new year off with a boost!
To promote stableenergy, we mapped out a routine featuring three meals and two to three snacks per day.
We prioritized two nutrients that help promote stable energy:proteinandfiber.
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell
These two nutrients are digested slower than other types of foods, like refined grains and added sugar.
This combination provides staying power to help keep you satiated and get you through the afternoon slump.
Each day provides an average of about 94 grams of protein per day and 35 grams of fiber.
Photography / Caitlin Bensel, Food Styling / Ruth Blackburn
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (301 calories)
Lunch (488 calories)
P.M. Make it 1,500 calories:Omit almonds at lunch and kefir at P.M. snack.
Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlas an evening snack.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Day 2
Breakfast (487 calories)
A.M.
Snack (170 calories)
Lunch (411 calories)
P.M. Make it 1,500 calories:Omit chopped pecans at breakfast and change P.M. snack to 12 cup blueberries.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds as an evening snack.
Day 3
A.M.
Snack (130 calories)
P.M. Make it 1,500 calories:Reduce to 1 Tbsp.
chopped pecans at breakfast and omit evening snack.
Day 4
A.M. Make it 2,000 calories:Add 2 Tbsp.
almond butter to A.M. snack.
Day 5
P.M. Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to evening snack.
Day 6
Breakfast (584 calories)
A.M.
Snack (148 calories)
Lunch (406 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 12 cup raspberries and omitLemon-Parmesan Crispy Smashed Potatoesat dinner.
Make it 2,000 calories:Increase to 2 Tbsp.
sliced almonds to A.M. snack and add 1 servingApple with Cinnamon Almond Butterto evening snack.
Day 7
Breakfast (434 calories)
A.M. Make it 1,500 calories:Omit almond butter at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to lunch.
Make it 1,500 calories:Change A.M. snack to 1 clementine and omit almonds at lunch.
Make it 2,000 calories:Add 1 servingCottage Cheese-Berry Bowlto evening snack.
Day 9
Breakfast (531 calories)
A.M. Make it 1,500 calories:OmitPineapple-Green Smoothieat breakfast.
Make it 2,000 calories:Add 1 medium peach to lunch and 1 servingCottage Cheese-Berry Bowlto evening snack.
Daily Totals:1,818 calories, 82g fat, 106g protein, 181g carbohydrate, 39g fiber, 2,005mg sodium.
Make it 2,000 calories:Add 2 Tbsp.
almond butter to evening snack.
Day 13
A.M. Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to A.M. snack.
Day 14
A.M. ## Week 3
Day 15
Breakfast (368 calories)
P.M. Daily Totals:1,795 calories, 85g fat, 96g protein, 173g carbohydrate, 34g fiber, 1,963mg sodium.
Make it 1,500 calories:Omit almond butter at A.M. snack and change evening snack to 1 medium orange.
Make it 2,000 calories:Add 1 servingBerry-Mint Kefirto breakfast and increase to 3 Tbsp.
sliced almonds at A.M. snack.
Day 16
Lunch (392 calories)
P.M. ## Day 17
A.M. Make it 1,500 calories:Omit pistachios at lunch and change the evening snack to 1 medium orange.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butterto the evening snack.
Make it 2,000 calories:Add 1 clementine to breakfast and 1 servingTraditional Greek Saladto dinner.
Day 20
A.M. Make it 1,500 calories:Change A.M. snack to 1 clementine and change P.M. snack to 14 cup blueberries.
Make it 2,000 calories:Add 1 servingApple with Cinnamon Almond Butteras an evening snack.
Day 21
A.M.
Snack (264 calories)
Lunch (360 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 12 cup raspberries and omit evening snack.
Make it 1,500 calories:Omit almond butter at A.M. snack and kefir at P.M. snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to the evening snack.
Daily Totals:1,775 calories, 74g fat, 94g protein, 195g carbohydrate, 33g fiber, 1,600mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 clementine and P.M. snack to 1 plum.
Day 27
P.M. Make it 2,000 calories:Add 2 Tbsp.
almond butter to P.M. snack.
Keep dressing on the side until just before serving.
Daily Totals:1,788 calories, 87g fat, 86g protein, 181g carbohydrate, 36g fiber, 1,351mg sodium.
Make it 1,500 calories:Change A.M. snack to 1 medium banana and omit evening snack.
Make it 2,000 calories:Add 1 servingTraditional Greek Saladto dinner and 12 cup sliced strawberries to evening snack.
Day 30
Lunch (400 calories)
P.M. Make it 1,500 calories:Reduce to 1 Tbsp.
almond butter at A.M. snack and omit evening snack.
Make it 2,000 calories:Add 14 cup dry-roasted unsalted almonds to P.M. snack.
Frequently Asked Questions
Definitely, we included a wide variety of meals and snacks in this routine.
All of the breakfast and lunch options listed here are a good source of protein and fiber.
We no longer provide modifications for 1,200-calorie days in our meal plans.
If youre feeling sluggish, there may be several factors at play.
Taking a look at your sleep habits, nutrition routine and hydration status are good first steps.
No restrictive resolutions here!
