30-Day Mediterranean Diet Meal Plan for Weight Loss, Created by a Dietitian

The Mediterranean diet is linked to many health benefits, such as improved heart and brain health, better blood sugar levels and a healthier and more diverse gut microbiome. If weight loss is your goal, following this nutritious way of eating can help. Research indicates that people following the Mediterranean diet experience more weight loss than those following a low-fat eating plan. If weight loss is your goal or you're simply looking to reap the health benefits of this popular eating style, this meal plan can help. 

Why This Meal Plan Is Great for You

The Mediterranean diet focuses on a high intake of vegetables, fruits, whole grains, legumes and healthy fats from foods like fish, nuts, seeds, olive oil and avocado. Though the Mediterranean is a specific region, this plant-forward way of eating is adaptable to many different cuisines and taste preferences. 

Each day provides an average of 81 grams of protein and 33 grams of fiber. This filling combo helps improve satiety and provide staying power between meals. Fiber is an important nutrient with many health benefits, including supporting weight loss if that is your goal. Yet, just 7% of adults in the United States hit the daily fiber intake recommendations. Foods containing fiber include whole grains, fruits, vegetables, nuts, seeds and legumes. 

To promote weight loss, we set this plan at 1,500 calories per day. This is a lower calorie level where many people can experience weight loss. For those with other calorie needs or those not wishing to lose weight, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being

Week 1

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 2 through 4. 
2. Prepare Lemon-Blueberry Granola to have with breakfast throughout the month. 
3. Make Chicken Fajita Soup to have for lunch on Days 2 through 5. 

Day 1

Breakfast (313 calories)

• 1 serving Lemon-Berry Ricotta Toast
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (390 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,497 calories, 61g fat, 96g protein, 144g carbohydrate, 30g fiber, 1,438mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 2

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (407 calories)

• 1 serving Chicken Fajita Soup
• 1 medium apple

P.M. Snack (59 calories)

• 1 medium peach

Dinner (432 calories)

• 1 serving Sesame Kohlrabi & Chicken Salad

Daily Totals: 1,523 calories, 65g fat, 90g protein, 160g carbohydrate, 36g fiber, 1,388mg sodium.

Make it 1,800 calories: Add 1 small banana to A.M. snack and add 1 cup edamame in pods to P.M. snack.

Make it 2,000 calories: Add 1 small banana to A.M. snack, add 1 cup edamame in pods to P.M. snack and have 1 cup low-fat plain strained Greek-style yogurt with ½ cup blueberries as an evening snack.

Day 3

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (407 calories)

• 1 serving Chicken Fajita Soup
• 1 medium apple

P.M. Snack (105 calories)

• 1 medium banana

Dinner (412 calories)

• 1 serving Skillet Curry Chickpea Potpie

Daily Totals: 1,494 calories, 47g fat, 72g protein, 210g carbohydrate, 38g fiber, 1,168mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M snack and add 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M snack, add 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 4

Breakfast (419 calories)

• 1 serving High-Protein Peanut Butter, Banana & Blueberry Overnight Oats

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (407 calories)

• 1 serving Chicken Fajita Soup
• 1 medium apple

P.M. Snack (105 calories)

• 1 medium banana

Dinner (415 calories)

• 1 serving Baked Eggs in Tomato Sauce with Kale
• 1 slice whole-wheat toast

Daily Totals: 1,497 calories, 50g fat, 84g protein, 194g carbohydrate, 36g fiber, 1,476mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M snack and add 2 Tbsp. natural peanut butter to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M snack, add 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 5

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (62 calories)

• 1 medium orange

Lunch (407 calories)

• 1 serving Chicken Fajita Soup
• 1 medium apple

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (403 calories)

• 1 serving Creamy Lemon Pasta with Shrimp

Daily Totals: 1,481 calories, 55g fat, 89g protein, 173g carbohydrate, 32g fiber, 1,062mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and have 1 cup edamame, in pods, as an evening snack.

Day 6

Breakfast (313 calories)

• 1 serving Lemon-Berry Ricotta Toast
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (390 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (238 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 cup blackberries

Dinner (426 calories)

• 1 serving Chicken Caprese Salad

Daily Totals: 1,499 calories, 61g fat, 105g protein, 141g carbohydrate, 31g fiber, 1,473mg sodium. 

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and have 1 cup edamame, in pods, as an evening snack.

Day 7

Breakfast (313 calories)

• 1 serving Lemon-Berry Ricotta Toast
• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (390 calories)

• 1 serving Chopped Salad with Chickpeas, Olives & Feta
• 3 oz. cooked chicken breast

P.M. Snack (238 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 cup blackberries

Dinner (447 calories)

• 1 serving Grilled Chicken Taco Salad

Daily Totals: 1,520 calories, 67g fat, 94g protein, 145g carbohydrate, 34g fiber, 1,272mg sodium. 

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add ¼ cup unsalted dry-roasted almonds to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 cup edamame, in pods, as an evening snack.

Week 2

How to Meal-Prep Your Week of Meals:

1. Prepare Triple-Berry Blended Oats to have for breakfast on Days 9 through 12. 
2. Make Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on Days 9 through 12. 

Day 8

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (156 calories)

• 1 cup low-fat plain kefir
• ¾ cup blackberries

Dinner (409 calories)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Daily Totals: 1,519 calories, 72g fat, 85g protein, 146g carbohydrate, 30g fiber, 1,240mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 9

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (78 calories)

• 1 large hard-boiled egg

Dinner (434 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
• 1 serving Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan

Meal-Prep Tip: Reserve leftover Harira (Moroccan Tomato, Lentil & Beef Soup) and Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan to have for dinner tomorrow night. 

Daily Totals: 1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 10

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (78 calories)

• 1 large hard-boiled egg

Dinner (434 calories)

• 1 serving Harira (Moroccan Tomato, Lentil & Beef Soup)
• 1 serving Shaved Cauliflower Salad with Lemon Vinaigrette & Parmesan

Daily Totals: 1,524 calories, 65g fat, 74g protein, 170g carbohydrate, 35g fiber, 1,699mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 11

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (152 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• ½ cup blueberries

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (59 calories)

• ⅓ cup low-fat cottage cheese
• ⅓ cup sliced cucumber

Dinner (437 calories)

• 1 serving Super Green Pasta

Daily Totals: 1,508 calories, 69g fat, 65g protein, 161g carbohydrate, 31g fiber, 1,686mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 12

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (168 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt
• 1 medium peach

Lunch (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

P.M. Snack (59 calories)

• ⅓ cup low-fat cottage cheese
• ⅓ cup sliced cucumber

Dinner (404 calories)

• 1 serving Chicken Chili Verde

Daily Totals: 1,492 calories, 58g fat, 79g protein, 168g carbohydrate, 31g fiber, 1,662mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (100 calories)

• ½ cup edamame, in pods

Dinner (406 calories)

• 1 serving Baked Halibut with Brussels Sprouts & Quinoa

Daily Totals: 1,496 calories, 65g fat, 82g protein, 159g carbohydrate, 36g fiber, 1,351mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and increase to 1 cup edamame in pods at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 1 cup edamame in pods at P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 14

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (62 calories)

• 1 medium orange

Dinner (453 calories)

• 1 serving Arugula, Chicken & Melon Salad with Sumac Dressing

Daily Totals: 1,504 calories, 74g fat, 77g protein, 146g carbohydrate, 28g fiber, 1,265mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add ½ cup edamame, in pods, to P.M. snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add ½ cup edamame, in pods, to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make Lemony Chicken Soup to have for lunch on Days 16 through 19. 
2. Prepare Cranberry-Orange Energy Balls to have as a snack throughout the week.

Day 15

Breakfast (326 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita

A.M. Snack (95 calories)

• 1 medium apple

Lunch (381 calories)

• 1 serving Cucumber Sandwich with Cotija & Lime
• 1 cup edamame, in pods

P.M. Snack (234 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 medium peach

Dinner (464 calories)

• 1 serving Seared Halibut Fish Tacos with Cilantro Slaw
• 1 cup chopped pineapple

Daily Totals: 1,500 calories, 62g fat, 83g protein, 170g carbohydrate, 37g fiber, 1,486mg sodium.

Make it 1,800 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and have 1 cup edamame, in pods, as an evening snack.

Day 16

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (356 calories)

• 1 serving Lemony Chicken Soup
• 1 medium apple

P.M. Snack (62 calories)

• 1 medium orange

Dinner (441 calories)

• 1 serving Roasted Vegetable Salad with Dijon Vinaigrette

Daily Totals: 1,478 calories, 60g fat, 76g protein, 173g carbohydrate, 29g fiber, 1,384mg sodium.

Make it 1,800 calories: Have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (356 calories)

• 1 serving Lemony Chicken Soup
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (397 calories)

• 1 serving Creamy Chicken Florentine Casserole
• 1 serving Herb & Arugula Salad with Balsamic Vinaigrette

Meal-Prep Tip: Reserve leftover Creamy Chicken Florentine Casserole to have for dinner tomorrow night.

Daily Totals: 1,504 calories, 48g fat, 94g protein, 186g carbohydrate, 29g fiber, 1,593mg sodium.

Make it 1,800 calories: Have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and have 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 18

Breakfast (388 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 cup blackberries

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (356 calories)

• 1 serving Lemony Chicken Soup
• 1 medium apple

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (397 calories)

• 1 serving Creamy Chicken Florentine Casserole
• 1 serving Herb & Arugula Salad with Balsamic Vinaigrette

Daily Totals: 1,503 calories, 65g fat, 90g protein, 152g carbohydrate, 31g fiber, 1,850mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and have 1 medium banana with 1 Tbsp. natural peanut butter as an evening snack.

Day 19

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (356 calories)

• 1 serving Lemony Chicken Soup
• 1 medium apple

P.M. Snack (116 calories)

• ½ cup edamame, in pods
• ¼ cup raspberries

Dinner (433 calories)

• 1 serving Beef Stir-Fry with Baby Bok Choy & Ginger 
• ¾ cup cooked brown rice

Daily Totals: 1,525 calories, 49g fat, 105g protein, 176g carbohydrate, 29g fiber, 1,575mg sodium.

Make it 1,800 calories: Increase to 1 cup edamame, in pods, at P.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch, increase to 1 cup edamame, in pods, at P.M. snack and have ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 20

Breakfast (388 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 cup blackberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (381 calories)

• 1 serving Cucumber Sandwich with Cotija & Lime
• 1 cup edamame, in pods

P.M. Snack (59 calories)

• 1 medium peach

Dinner (437 calories)

• 1 serving White Bean & Sun-Dried Tomato Gnocchi

Daily Totals: 1,484 calories, 50g fat, 85g protein, 183g carbohydrate, 42g fiber, 1,670mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 21

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (381 calories)

• 1 serving Cucumber Sandwich with Cotija & Lime
• 1 cup edamame, in pods

P.M. Snack (62 calories)

• 1 medium orange

Dinner (529 calories)

• 1 serving Fish Taco Bowls with Green Cabbage Slaw

Daily Totals: 1,500 calories, 54g fat, 98g protein, 165g carbohydrate, 39g fiber, 1,158mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make 3-Ingredient Overnight Berry Muesli to have for breakfast on Days 23 through 26.
2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 23 through 26. 

Day 22

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (186 calories)

• 1 serving Cranberry-Orange Energy Balls

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (32 calories)

• ½ cup raspberries

Dinner (439 calories)

• 1 serving Hot Honey Roasted Chicken & Vegetables

Daily Totals: 1,516 calories, 71g fat, 70g protein, 161g carbohydrate, 28g fiber, 1,678mg sodium.

Make it 1,800 calories: Add 1 medium banana to lunch and add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack.

Make it 2,000 calories: Add 1 medium banana to lunch, add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 23

Breakfast (393 calories)

• 1 serving 3-Ingredient Overnight Berry Muesli
• 3 Tbsp. chopped walnuts

A.M. Snack (187 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

P.M. Snack (30 calories)

• 1 plum

Dinner (415 calories)

• 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

Daily Totals: 1,523 calories, 78g fat, 63g protein, 149g carbohydrate, 34g fiber, 1,284mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 banana as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted shelled pistachios to P.M. snack and have 1 banana with 2 Tbsp. natural peanut butter as an evening snack.

Day 24

Breakfast (393 calories)

• 1 serving 3-Ingredient Overnight Berry Muesli
• 3 Tbsp. chopped walnuts

A.M. Snack (100 calories)

• ½ cup edamame, in pods

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

P.M. Snack (35 calories)

• 1 clementine

Dinner (485 calories)

• 1 serving Chicken Hummus Bowls

Daily Totals: 1,511 calories, 83g fat, 70g protein, 127g carbohydrate, 34g fiber, 1,370mg sodium.

Make it 1,800 calories: Increase to 1 cup edamame, in pods, at A.M. snack and add 1 serving Cranberry-Orange Energy Balls to P.M. snack.

Make it 2,000 calories: Increase to 1 cup edamame, in pods, at A.M. snack, add 1 serving Cranberry-Orange Energy Balls to P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 25

Breakfast (393 calories)

• 1 serving 3-Ingredient Overnight Berry Muesli
• 3 Tbsp. chopped walnuts

A.M. Snack (187 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

P.M. Snack (31 calories)

• ½ cup blackberries

Dinner (415 calories)

• 1 serving Lemon Zucchini Pasta

Daily Totals: 1,524 calories, 72g fat, 67g protein, 160g carbohydrate, 30g fiber, 1,165mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 1 serving Cranberry-Orange Energy Balls to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 serving Cranberry-Orange Energy Balls to P.M. snack.and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 26

Breakfast (393 calories)

• 1 serving 3-Ingredient Overnight Berry Muesli
• 3 Tbsp. chopped walnuts

A.M. Snack (110 calories)

• 1 (5.3-oz.) container low-fat plain strained Greek-style yogurt

Lunch (498 calories)

• 1 serving Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

P.M. Snack (21 calories)

• ¼ cup blueberries

Dinner (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

Meal-Prep Tip: Reserve two servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28.

Daily Totals: 1,518 calories, 76g fat, 61g protein, 154g carbohydrate, 29g fiber, 1,174mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add 1 serving Cranberry-Orange Energy Balls to P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, add 1 serving Cranberry-Orange Energy Balls to P.M. snack and have ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 27

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (31 calories)

• ½ cup blackberries

Lunch (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

P.M. Snack (32 calories)

• ½ cup raspberries

Dinner (511 calories)

• 1 serving Sheet-Pan Chicken Thighs with Sweet Potatoes & Broccolini

Daily Totals: 1,503 calories, 68g fat, 79g protein, 153g carbohydrate, 29g fiber, 1,368mg sodium.

Make it 1,800 calories: Add 1 serving Cranberry-Orange Energy Balls to P.M. snack and have 1 medium apple as an evening snack.

Make it 2,000 calories: Add 1 serving Cranberry-Orange Energy Balls to P.M. snack and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 28

Breakfast (434 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• 1 serving Lemon-Blueberry Granola
• ½ cup blueberries

A.M. Snack (95 calories)

• 1 medium apple

Lunch (496 calories)

• 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta

P.M. Snack (105 calories)

• 1 medium banana

Dinner (378 calories)

• 1 serving Chicken & Spinach Salad with Creamy Feta Dressing

Daily Totals: 1,507 calories, 56g fat, 78g protein, 185g carbohydrate, 31g fiber, 1,319mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 2 Tbsp. natural peanut butter to A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 5

Day 29

Breakfast (388 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 cup blackberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (59 calories)

• 1 medium peach

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 

Daily Totals: 1,488 calories, 70g fat, 74g protein, 151g carbohydrate, 30g fiber, 1,787mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 30

Breakfast (388 calories)

• 1 serving Scrambled Eggs with Spinach, Feta & Pita
• 1 cup blackberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (424 calories)

• 1 serving Open-Face Goat Cheese Sandwich with Tomato & Avocado Salad

P.M. Snack (59 calories)

• 1 medium peach

Dinner (421 calories)

• 1 serving Warm Spinach Salad with Chickpeas & Roasted Tomatoes

Daily Totals: 1,511 calories, 72g fat, 69g protein, 158g carbohydrate, 42g fiber, 1,654mg sodium.

Make it 1,800 calories: Add 1 serving Pineapple Green Smoothie to breakfast.

Make it 2,000 calories: Add 1 serving Pineapple Green Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Mediterranean Diet Foods to Focus On:

• Fish and shellfish
• Vegetables
• Fruits
• Whole grains
• Legumes
• Nuts and seeds
• Avocado
• Olive oil
• Dairy
• Lean meats
• Eggs
• Herbs and spices

Exercise and Weight Loss

If you’re trying to lose weight, taking a look at your overall habits, including physical activity, can help. It’s recommended to get at least 150 minutes per week of moderate-intensity exercise. This could look like a 30-minute brisk walk, five days a week or around 22 minutes of moderate activity every day. Ultimately, the best exercise is the one you enjoy, though research indicates there are some exercises more likely to facilitate weight loss than others, including: jogging, power walking, yoga, dancing and hiking. If you’re looking to get started, check out our 7-Day Walking Plan to Lose Weight.