Looking for an energy boost?
Research shows that following the Mediterranean diet may help.
Recipe Photos: Brie Passano and Robby Lozano.
Photo:Recipe Photos: Brie Passano and Robby Lozano. EatingWell design.
About This Meal Plan
Looking for an energy boost?
What you wont find is anyadded sugars.
We limit ultra-processed foods and refined grains and completely skip added sugars in this plan.
Brie Passano
To keep you full and energized between meals, we prioritize foods rich in fiber and protein.
These two nutrients are digested more slowly than refined grains and simple sugars and can help promote satiety.
Each day in this plan provides an average of99 grams of proteinand35 grams of fiber.
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Day 1
Brie Passano
Breakfast (370 calories)
A.M.
Snack (301 calories)
Lunch (458 calories)
P.M.
Snack (154 calories)
Lunch (478 calories)
P.M. Make it 1,500 calories:Omit A.M. and P.M. snacks.
Jason Donnelly
Make it 2,000 calories:Add 1 servingCreamy Strawberry Smoothieto breakfast and add 1 medium apple to lunch.
Day 3
Breakfast (344 calories)
A.M. Make it 1,500 calories:Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 14 cup unsalted dry-roasted almonds to evening snack.
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Make it 2,000 calories:Add 1 servingCreamy Strawberry Smoothieto breakfast and add 3 Tbsp.
sliced almonds to P.M. snack.
Day 5
A.M. Make it 1,500 calories:Reduce to 2 Tbsp.
Photographer: Jen Causey, Food Stylist: Margret Monroe Dickey, Prop Stylist: Christine Keely
sliced almonds at breakfast, omit kefir at A.M. snack and omit side salad at dinner.
Make it 2,000 calories:Add 1 clementine to lunch and add 12 avocado, sliced, to dinner.
Make it 1,500 calories:Omit almonds at P.M. snack and omit evening snack.
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Make it 1,500 calories:Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat bread with 1 Tbsp.
natural peanut butter to breakfast.
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Prep Ahead Tips
Frequently Asked Questions
Yes!
We aimed for at least 28 grams of fiber and 90 grams of protein per day.
The breakfasts are between 344 and 370 calories, while the lunches span 354 to 478 calories.
These ranges are fairly similar, so a simple swap should work for most people.
We no longer provide modifications for 1,200-calorie days in our meal plans.
It includes whole grains, an abundance of fruits and vegetables, nuts, seeds and healthy fats.
It limits ultra-processed foods, refined grains and added sugars.
What Are Added Sugars?
Added sugarsare, as the name implies, sugars that are added during processing to add sweetness.
Added sugars include high-fructose corn syrup, sugar, agave, honey, maple syrup and more.
Youll often find them in foods like breads, crackers, granola bars, bottled salad dressings and sauces.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWellsmeal plans to be easy-to-follow and delicious.
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
American Heart Association.What is the Mediterranean Diet?
Centers for Disease Control and Prevention.Get the Facts: Added Sugars.
American Heart Association.Added Sugars.
2023;15(4):889. doi:10.3390/nu15040889
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