Day 1
Daily Totals: 1,819 calories, 88g fat, 98g protein, 168g carbohydrates, 33g fiber, 2,000mg sodium
Breakfast (388 calories)
High-Protein Cottage Cheese Bowl
Lunch (416 calories)
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Dinner (652 calories)
Sheet-Pan Salmon with Bok Choy & Rice
Snacks
- 1 medium orange (62 calories)
Adjust to 1,500 calories: Skip the Banana-Peanut Butter Yogurt Parfait as a snack.
Adjust to 2,000 calories: Add 1 serving of Pizza Pistachios as a snack.
Day 2
Daily Totals: 1,784 calories, 77g fat, 103g protein, 181g carbohydrates, 34g fiber, 2,038mg sodium
Breakfast (407 calories)
Berry Crumble Overnight Oats
Lunch (400 calories)
Lemony Lentil & Chard Soup
Dinner (491 calories)
Roasted Veggies with Halloumi & Chickpeas
Snacks
- 1 cup low-fat plain strained yogurt with ½ cup blueberries (208 calories)
Adjust to 1,500 calories: Omit both the Cottage Cheese Snack Jar and yogurt with blueberries as snacks.
Adjust to 2,000 calories: Include ½ cup low-fat plain kefir at breakfast and 1 serving of Cacio e Pepe Kale Salad for dinner.
Day 3
Daily Totals: 1,823 calories, 77g fat, 109g protein, 186g carbohydrates, 36g fiber, 2,242mg sodium
Breakfast (407 calories)
Berry Crumble Overnight Oats
Lunch (400 calories)
Lemony Lentil & Chard Soup
Dinner (547 calories)
Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
Snacks
- Cottage Cheese–Berry Bowl
- White Bean–Stuffed Mini Bell Peppers
Adjust to 1,500 calories: Omit the Cottage Cheese-Berry Bowl and White Bean-Stuffed Mini Bell Peppers.
Adjust to 2,000 calories: Add ½ cup low-fat plain kefir at breakfast and Cucumber, Tomato & Avocado Salad at dinner.
Day 4
Daily Totals: 1,778 calories, 77g fat, 90g protein, 189g carbohydrates, 32g fiber, 2,288mg sodium
Breakfast (407 calories)
Berry Crumble Overnight Oats
Lunch (407 calories)
High-Protein Chickpea Salad
Dinner (569 calories)
Panzanella with Burrata & Tuna
Snacks
- Blueberries
Adjust to 1,500 calories: Omit blueberries at lunch and the Cottage Cheese Snack Jar.
Adjust to 2,000 calories: Add ¾ cup low-fat plain kefir at breakfast and White Bean-Stuffed Mini Bell Peppers as a snack.
Day 5
Daily Totals: 1,781 calories, 102g fat, 91g protein, 131g carbohydrates, 30g fiber, 2,185mg sodium
Breakfast (388 calories)
High-Protein Cottage Cheese Bowl
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (430 calories)
Broccoli, Tomato & White Bean Quiche
Snacks
- Banana-Peanut Butter Yogurt Parfait
Adjust to 1,500 calories: Omit the Banana-Peanut Butter Yogurt Parfait.
Adjust to 2,000 calories: Add ½ cup blueberries to lunch and Pizza Pistachios as a snack.
Day 6
Daily Totals: 1,793 calories, 93g fat, 97g protein, 154g carbohydrates, 34g fiber, 2,050mg sodium
Breakfast (399 calories)
High-Protein Cottage Cheese Bowl
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (431 calories)
Sheet-Pan Lemon-Garlic Chicken with Vegetables
Snacks
Adjust to 1,500 calories: Omit the Banana-Peanut Butter Yogurt Parfait.
Adjust to 2,000 calories: Include a clementine at lunch and Pizza Pistachios as a snack.
Day 7
Daily Totals: 1,815 calories, 95g fat, 94g protein, 158g carbohydrates, 35g fiber, 2,155mg sodium
Breakfast (399 calories)
High-Protein Cottage Cheese Bowl
Lunch (540 calories)
High-Protein Caprese Chickpea Salad
Dinner (598 calories)
Sheet-Pan Lemon-Garlic Chicken with Vegetables
Snacks
Adjust to 1,500 calories: Reduce cherries to ¾ cup and skip both snacks.
Adjust to 2,000 calories: Add a Creamy Strawberry Smoothie to breakfast and one medium apple as a snack.
Health Benefits of the Mediterranean Diet
The Mediterranean diet emphasizes a plant-based approach, focusing on healthy fats from fish, nuts, olive oil, and avocado. Studies link this diet to lower rates of type 2 diabetes, heart disease, cognitive decline, certain cancers, and obesity. While named after the Mediterranean region where it’s studied, the diet is highly adaptable to various cuisines.
How We Create Meal Plans
Our registered dietitians craft these meal plans to be delicious and easy to follow. Each plan caters to specific health goals and is analyzed for nutritional content. Remember, everyone has different needs, so feel free to adjust these plans to better suit yours.
