The best flavors of fall come together in this healthy 7-day Mediterranean diet meal plan.
Fall brings cooler temperatures and with them a whole different crop of delicious fruits and vegetables to enjoy.
If you’ve got leftover pumpkin, don’t toss it!
Instead, measure the amount left and place it in a freezer bag.
Label the bag, including the amount, press out the air and store flat in the freezer.
Breakfast (218 calories)
A.M.
Snack (101 calories)
Lunch (375 calories)
P.M. Add 1/4 cup dry-roasted unsalted almonds to A.M. snack.
Add 1 cup blackberries to P.M. snack.
Add 1 clementine to lunch.
Add 1/4 cup chopped walnuts to P.M. snack.
Increase to 2 servings ofEasy Brown Riceat dinner.
Day 2
Today’s lunch is something you’ll be able to enjoy for several days.
Breakfast (220 calories)
A.M.
Snack (35 calories)
Lunch (444 calories)
P.M. dry-roasted unsalted almonds to A.M. snack.
hummus to P.M. snack.
Add 12 cup 2% fat milk to breakfast.
Increase to 1/3 cup almonds at A.M. snack and add 1 medium banana.
Add 1 medium baked sweet potato to dinner and top with 2 Tbsp.
plain low-fat Greek yogurt and 2 Tbsp.
Day 3
Hummus makes the world go round!
Or does it just seem that way?
We love fiber-rich, flavorful hummus for more than just dipping.
Check out how we crust chicken with it on Day 7.
Snack (95 calories)
P.M. almond butter to A.M. snack.
Add 1 cup grapes to lunch.
Add an additional 12 Tbsp.
almond butter to A.M. snack.
Add 14 cup more chickpeas to lunch.
Add a 14 cup almonds to P.M. snack.
Add an additionalChipotle-Lime Cauliflower Tacoto dinner.
Day 4
Scared to make your own granola?
This recipe forMaple Granolais easy and it can be prepped a whole week in advance.
Not that you’ll be able to wait that long!
We love it paired with fruit and milk.
And remember, frozen, unsweetened fruit is just as nourishing and delicious as fresh.
So head to the freezer section and try everything from frozen cherries to frozen mango.
Breakfast (312 calories)
A.M.
Snack (62 calories)
P.M. Make it a 1,500-calorie day:Add 2 Tbsp.
packed raisins to the granola at breakfast.
Add 1 cup grapes to A.M. snack.
part-skim mozzarella cheese stick to P.M. snack.
Add an additional 12 cup 2% milk to breakfast.
whole-grain crackers to A.M. snack.
Add an additional 12 serving ofRoasted Butternut Squash Soupto dinner.
Day 5
Hard-boiled eggs equal instant nutrition!
But they are definitely something that should be prepped at least the night before.
And don’t go to all of the trouble of boiling water for just one egg.
They’ll safely keep in your fridge for up to 1 week.
Breakfast (230 calories)
A.M.
Snack (105 calories)
P.M. container of plain, low-fat Greek yogurt to A.M. snack.
almond butter to P.M. snack.
Add 1 cup 2% milk to breakfast.
Add 1 servingMaple Granolato A.M. snack.
Add 2/3 cup grapes to lunch.
almond butter to P.M. snack.
Add 12 cup more penne to dinner.
Day 6
Leftovers make for amazing lunches!
In today’s lunch we’re reusing the deliciousRoasted Butternut Squash Soupyou had for dinner on Day 4.
Breakfast (325 calories)
A.M.
Snack (70 calories)
Lunch (265 calories)
P.M. packed raisins to the bran cereal at breakfast.
Add 1/4 cup almonds to A.M. snack.
chopped walnuts to breakfast.
Add 12 cup sliced bell pepper to P.M. snack.
hummus to P.M. snack.
whole-wheat baguette to dinner.
Add 1 cup diced pineapple to dinner.
Day 7
Talk about handy: Canned tuna makes meal prep easy!
Loaded with protein, it’s also a super-satisfying addition to lunch.
Snack (84 calories)
Lunch (396 calories)
P.M. packed raisins to the granola at breakfast.
Add 3 cups popcorn to A.M snack.
Add 1 4-inch whole-wheat pita to P.M. snack.
Add 1/4 cup almonds to A.M. snack.
Add 1 cup diced pineapple to lunch.
