Stay full and energized all week with this high-protein, high-fiber Mediterranean diet plan.
Ali Redmond and Heami Lee.
Enjoy the benefits of the super-popularMediterranean dietwhile pumping up yourproteinandfiberintake in this seven-day meal plan.
Photo:Ali Redmond and Heami Lee. EatingWell design.
This satiating combo will help keep you full and energized throughout the day.
While most of us get plenty of protein, many of us are missing the mark on fiber.
We also incorporate the principles of the Mediterranean diet.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Its praised for its flexible guidelines, which make it easier to follow long-term for most people.
And, its nutrient-rich eating pattern has numeroushealth benefits, including improved heart and cognitive health and weight loss.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Snack (268 calories)
Lunch (373 calories)
P.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 2 Tbsp.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
natural peanut butter to evening snack.
Snack (62 calories)
Lunch (506 calories)
P.M. Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 1,500 calories:Omit yogurt at P.M. snack and change dinner to 1 servingTofu & Vegetable Scramble.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
Make it 2,000 calories:Add 2 Tbsp.
natural peanut butter to A.M. snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Day 5
A.M. Make it 1,500 calories:Change A.M. snack to 12 cup sliced cucumber and omit yogurt at P.M. snack.
Make it 2,000 calories:Add 3 Tbsp.
chopped walnuts to P.M. snack and add 1 medium orange as an evening snack.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Day 7
P.M. Make it 2,000 calories:Add 1 medium apple to lunch and add 2 Tbsp.
chopped walnuts to P.M. snack.
How to Meal-Prep Your Week of Meals:
Frequently Asked Questions
Yes!
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
If you prefer to eat the same breakfast or lunch every day, go for it!
The breakfasts have 421 to 448 calories, while the lunches span approximately 375 to 575 calories.
While the breakfast ranges are fairly similar, the lunches are more variable.
If youre closely monitoring calories, you may want to adjust a snack or two.
We no longer provide modifications for 1,200-calorie days in our meal plans.
High-Fiber & High-Protein Foods to Focus On:
Is the Mediterranean Diet Healthy?
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Academy of Nutrition and Dietetics.Easy Ways to Boost Fiber in Your Daily Diet.
2022;26(6):621-627. doi:10.1007/s12603-022-1811-y
