You don’t need to spend a lot of money so that follow the Mediterranean diet.
This budget-friendly meal plan proves it!
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
Photo: Carolyn A. Hodges, R.D.
This 1,500-calorie meal plan has modifications for 2,000 calories to support those with differentcalorie needs.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Frequently Asked Questions
We no longer provide modifications for 1,200-calorie days in our meal plans.
Carolyn A. Hodges, R.D.
Snack (206 calories)
Lunch (360 calories)
P.M. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.
Day 2
Breakfast (346 calories)
A.M.
Snack (182 calories)
Lunch (337 calories)
P.M. ## Day 3
A.M.
Snack (62 calories)
P.M. ## Day 4
A.M.
Snack (258 calories)
P.M. natural peanut butter to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.
Day 5
P.M. natural peanut butter to P.M. snack.
Carolyn A. Hodges, R.D.
Day 6
P.M. natural peanut butter to breakfast and add 1 large pear to P.M.
Day 7
A.M.
Snack (187 calories)
P.M. natural peanut butter to breakfast and add 3 Tbsp.
chopped walnuts to A.M. snack.
Carolyn A. Hodges, R.D.
WEEK 2
Day 8
Breakfast (325 calories)
A.M. natural peanut butter to A.M. snack and 1/4 cup dried walnut halves to P.M. snack.
Day 9
Breakfast (343 calories)
A.M.
Snack (248 calories)
Lunch (374 calories)
P.M. natural peanut butter to A.M. snack.
Carolyn A. Hodges, R.D.
Day 10
A.M.
Snack (131 calories)
P.M. natural peanut butter to lunch.
Day 11
P.M. ## Day 12
A.M. natural peanut butter to P.M. snack.
Day 13
A.M.
Snack (95 calories)
P.M. ## Day 19
Breakfast (293 calories)
P.M. ## Day 20
P.M. natural peanut butter to breakfast and add 1/4 cup blueberries plus 3 Tbsp.
chopped walnuts to P.M. snack.
Day 21
P.M. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.
Day 24
A.M. natural peanut butter to breakfast.
Day 25
P.M. natural peanut butter to A.M. snack and increase the walnuts to 1/3 cup at P.M. snack.
Day 27
A.M. Be sure to soak the dried chickpeas overnight.
Day 28
A.M. ## WEEK 5
Day 29
A.M. natural peanut butter to P.M. snack.
natural peanut butter to P.M. snack.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
