Meal Plan Overview

Day 1

Breakfast (313 calories)

Morning Snack (221 calories)

• 1 large apple
• 1 Tbsp. natural peanut butter

Lunch (384 calories)

Afternoon Snack (132 calories)

• ⅔ cup low-fat plain yogurt
• ⅓ cup raspberries

Dinner (446 calories)

Total for the Day: 1,495 calories, 78g fat, 84g protein, 130g carbohydrate, 32g fiber, 1,460mg sodium

For 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, increase to 2 Tbsp. peanut butter at the morning snack, add 3 Tbsp. sliced almonds to the afternoon snack, and include a serving of Cucumber, Tomato & Avocado Salad at dinner.

Day 2

Breakfast (390 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (141 calories)

• ¼ cup hummus
• 1 medium bell pepper, sliced

Dinner (435 calories)

Total for the Day: 1,496 calories, 77g fat, 81g protein, 134g carbohydrate, 35g fiber, 1,863mg sodium

For 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to the morning snack, and 1 medium apple to the afternoon snack.

Day 3

Breakfast (390 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (390 calories)

Afternoon Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios

Dinner (392 calories)

Total for the Day: 1,484 calories, 82g fat, 83g protein, 120g carbohydrate, 32g fiber, 1,977mg sodium

For 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to the morning snack, and 1 medium banana to the afternoon snack.

Day 4

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (154 calories)

• ¼ cup hummus
• 2 medium carrots, cut into strips

Lunch (390 calories)

Afternoon Snack (95 calories)

Dinner (514 calories)

Total for the Day: 1,491 calories, 56g fat, 106g protein, 155g carbohydrate, 38g fiber, 1,405mg sodium

For 2,000 Calories: Add 1 medium banana to lunch, 2 Tbsp. natural peanut butter to the afternoon snack, and have ¼ cup unsalted dry-roasted almonds for an evening snack.

Day 5

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (172 calories)

• ½ cup unsalted dry-roasted pistachios

Lunch (390 calories)

Afternoon Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (415 calories)

Total for the Day: 1,516 calories, 68g fat, 82g protein, 157g carbohydrate, 36g fiber, 1,075mg sodium

For 2,000 Calories: Add 3 Tbsp. sliced almonds to breakfast, a plum to the morning snack, increase to 2 Tbsp. peanut butter at the afternoon snack, and include a serving of Guacamole Chopped Salad at dinner.

Day 6

Breakfast (313 calories)

Morning Snack (140 calories)

• ½ cup 1% fat low-sodium cottage cheese
• 1 medium peach

Lunch (377 calories)

Afternoon Snack (227 calories)

• 25 unsalted dry-roasted almonds
• 1 clementine

Dinner (459 calories)

Total for the Day: 1,516 calories, 68g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,167mg sodium

For 2,000 Calories: Include a serving of Raspberry-Kefir Power Smoothie at breakfast, add ½ cup unsalted dry-roasted pistachios to the morning snack, and swap a medium apple for the plum at lunch.

Day 7

Breakfast (339 calories)

• 1 cup low-fat plain strained yogurt
• ½ cup raspberries
• 1 serving Cinnamon-Toasted Oats

Morning Snack (252 calories)

• 1 medium apple
• 1½ Tbsp. natural peanut butter

Lunch (377 calories)

Afternoon Snack (59 calories)

Dinner (449 calories)

Total for the Day: 1,476 calories, 54g fat, 97g protein, 156g carbohydrate, 31g fiber, 1,544mg sodium

For 2,000 Calories: Add a serving of Apple & Peanut Butter Toast at breakfast, increase to 2 Tbsp. natural peanut butter at the morning snack, and incorporate 25 unsalted dry-roasted almonds into the afternoon snack.

Frequently Asked Questions

• Is it OK to mix and match meals if there’s one I don’t like?

  Sure! The meal plan is just a guide. You don’t have to follow it perfectly to benefit. If you swap a recipe, choosing something with similar calories, protein, and fiber is helpful.

• Can I eat the same breakfast or lunch every day?

  Absolutely. It’s perfectly fine to repeat meals. The breakfast calories range from 313 to 390, and lunches range from 377 to 390, so they’re quite similar.

• Why isn’t there a modification for 1,200 calories?

  We no longer offer 1,200-calorie adjustments. The 2020-2025 Dietary Guidelines suggest that this calorie limit is too low for most people to meet nutritional needs sustainably.

• Can insulin resistance be reversed?

  Yes, you can improve insulin sensitivity through weight loss, regular exercise, and a balanced diet that’s high in fiber and protein while being low in added sugars.

Health Benefits of the Mediterranean Diet

Adopting the Mediterranean diet can lower the chances of developing insulin resistance and related health issues, like type 2 diabetes and heart disease. It’s a broad diet, so it’s tough to pinpoint a single food or nutrient responsible for the health benefits. More likely, its high fiber content from fruits, vegetables, whole grains, nuts, and legumes contributes significantly. It also emphasizes anti-inflammatory foods—nutrient-rich fruits and vegetables, fish, healthy fats, herbs, and seeds—while limiting added sugars and processed grains associated with high blood sugar levels. Plus, the diet promotes healthy eating habits like cooking at home, sharing meals, and enjoying food.

How We Create Meal Plans

Registered dietitians thoughtfully develop these meal plans to ensure they’re both nutritious and enjoyable. Each plan targets specific health goals and is analyzed for nutritional accuracy. Since everyone’s dietary needs are different, these plans serve as inspiration that can be adjusted as needed.