Chicken Milanese: RACHEL MAREK.
High-Protein Black Bean Breakfast Bowl: Ali Redmond.
that this beautiful region has to offer.
Photo:Chicken Milanese: RACHEL MAREK. High-Protein Black Bean Breakfast Bowl: Ali Redmond.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWells meal plans to be easy-to-follow and delicious.
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.
Ali Redmond
Make adjustments as needed to fit your taste preferences and routine.
Frequently Asked Questions
Yes, definitely.
Meal plans are meant to be enjoyed and to simplify your routine.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco
If theres a different option you prefer, feel free to make the swap.
We have plenty of nutritiousMediterranean diet recipesto browse for inspiration.
Depending on your household size, you could also opt for leftovers when you have them.
If you prefer to eat the same breakfast or lunch each day, that works.
Each breakfast is roughly 350 to 400 calories and each lunch is about 300 to 400 calories.
The meals are similar enough in calories that a simple swap can still help you meet your nutrition goals.
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster
The Mediterranean diet is a nutrient-rich style of eating that focuses on a wide variety of healthy foods.
We no longer provide modifications for 1,200-calorie days in our meal plans.
Can the Mediterranean Diet Improve Heart Health?
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell
Snack (131 calories)
Lunch (409 calories)
P.M. sliced almonds and 14 cup blueberries to lunch, and add 1 cup edamame in pods to P.M. snack.
Snack (192 calories)
Lunch (351 calories)
P.M. natural peanut butter to the apple at lunch.
Day 3
A.M.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall
Snack (180 calories)
P.M.
Snack (152 calories)
Lunch (300 calories)
P.M. container low-fat plain Greek yogurt to breakfast, add 2 Tbsp.
natural peanut butter to P.M. snack, and add 1 servingMassaged Kale Saladto dinner.
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco
Snack (162 calories)
Lunch (402 calories)
P.M. News Reveals the 2024 Best Diets.
European Environment Agency.Mediterranean Sea region briefing - The European environment state and outlook 2015. doi:10.1186/s12966-017-0567-y
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025. doi:10.1186/s13098-023-01052-7
American Heart Association.What is the Mediterranean Diet?
