This 1,500-calorie mealplan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for a Mediterranean diet. We've done the hard work of planning for you and mapped out seven full days of meals and snacks.
The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, fish, nuts, olive oil and other plan based oils, and limits unhealthy fats and refined sugars. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.
Plan Ahead: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time.
DAY 1
Breakfast (327 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with apple, walnuts, honey and a pinch of cinnamon.
• 1 clementine
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 medium apple, diced
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with apple, walnuts, honey and a pinch of cinnamon.
• 1 clementine
A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter
• 1 medium apple
• 1 Tbsp. peanut butter
Lunch (373 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 8 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea "Nuts"
Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 8 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea "Nuts"
Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.
P.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
Dinner (480 calories)
Roast Salmon with Fennel & Couscous
• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 1/2 Tbsp. chopped walnuts
Garnish with a wedge of lemon.
Roast Salmon with Fennel & Couscous
• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 1/2 Tbsp. chopped walnuts
Garnish with a wedge of lemon.
Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum
• 1 medium fresh fig or 1 medium plum
DAY 2
Breakfast (319 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with strawberries, walnuts, honey and a pinch of cinnamon.
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1/2 cup sliced strawberries
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with strawberries, walnuts, honey and a pinch of cinnamon.
A.M. Snack (70 calories)
• 2 clementines
• 2 clementines
Lunch (373 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• Top with 1 serving Spiced Chickpea "Nuts"
• 8 Kalamata olives, pitted
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• Top with 1 serving Spiced Chickpea "Nuts"
• 8 Kalamata olives, pitted
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
P.M. Snack (108 calories)
• 5 walnut halves
• 5 dried apricots
• 5 walnut halves
• 5 dried apricots
Dinner (492 calories)
• 1 3/4 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad with 1 tsp. each balsamic vinegar & olive oil
• 1 3/4 cup Tomato & Artichoke Gnocchi
• 2 cups mixed greens
Top salad with 1 tsp. each balsamic vinegar & olive oil
Evening Snack (156 calories)
• 1 ounce dark chocolate
• 1 ounce dark chocolate
DAY 3
Breakfast (347 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 1 clementine
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 1 clementine
Lunch (374 calories)
Leftovers
• 1 cup Tomato & Artichoke Gnocchi topped with 1 Tbsp. feta cheese
• 2 cups mixed greens
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each balsamic vinaigrette & olive oil.
Leftovers
• 1 cup Tomato & Artichoke Gnocchi topped with 1 Tbsp. feta cheese
• 2 cups mixed greens
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each balsamic vinaigrette & olive oil.
P.M. Snack (200 calories)
• 1 medium apple
• 8 walnut halves
• 1 medium apple
• 8 walnut halves
Dinner (447 calories)
Cod with Vegetables & Couscous
• 5 oz. cod, cooked in 1 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
Garnish with a wedge of lemon
Cod with Vegetables & Couscous
• 5 oz. cod, cooked in 1 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
Garnish with a wedge of lemon
DAY 4
Breakfast (331 calories)
• 1 slice whole-wheat toast
• 1 1/2 Tbsp. peanut butter
• 1 medium banana
• 1 slice whole-wheat toast
• 1 1/2 Tbsp. peanut butter
• 1 medium banana
A.M. Snack (78 calories)
• 6 walnut halves
• 6 walnut halves
Lunch (376 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 1/4 cup hummus for dipping.
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 1/4 cup hummus for dipping.
P.M. Snack (80 calories)
• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup sliced strawberries
• 1/2 cup nonfat plain Greek yogurt topped with 1/4 cup sliced strawberries
Dinner (491 calories)
• 2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil
• 2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil
Evening Snack (156 calories)
• 1 oz. dark chocolate
• 1 oz. dark chocolate
DAY 5
Breakfast (327 calories)
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with walnuts, honey and a pinch of cinnamon.
• 1 clementine
Oatmeal with Fruit & Nuts
• 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with walnuts, honey and a pinch of cinnamon.
• 1 clementine
A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter
• 1 medium apple
• 1 Tbsp. peanut butter
Lunch (374 calories)
Leftovers
• 1 1/2 cups Italian Egg Drop Soup
• 1 slice whole-wheat bread, toasted
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
Leftovers
• 1 1/2 cups Italian Egg Drop Soup
• 1 slice whole-wheat bread, toasted
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
P.M. Snack (151 calories)
• 1 cup sliced strawberries
• 8 walnut halves
• 1 cup sliced strawberries
• 8 walnut halves
Plan Ahead: Hard-boil an egg for tomorrow's snack.
DAY 6
Breakfast (331 calories)
• 1 slice whole-wheat toast
• 1 1/2 Tbsp. peanut butter
• 1 medium banana
• 1 slice whole-wheat toast
• 1 1/2 Tbsp. peanut butter
• 1 medium banana
A.M. Snack (78 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch (384 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 3 Tbsp. hummus for dipping
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 Tbsp. feta cheese
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 3 Tbsp. hummus for dipping
P.M. Snack (160 calories)
• 1 medium apple
• 5 walnut halves
• 1 medium apple
• 5 walnut halves
Dinner (486 calories)
• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil
• 1 serving Mediterranean Tuna Spinach Salad
• 1 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil
Evening Snack (37 calories)
• 1 medium fresh fig or 1 medium plum
• 1 medium fresh fig or 1 medium plum
DAY 7
Breakfast (347 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 1 clementine
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 1 clementine
A.M. Snack (95 calories)
• 1 medium apple
• 1 medium apple
Lunch (376 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 1/4 cup hummus for dipping
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 1/4 cup hummus for dipping
P.M. Snack (151 calories)
• 1 cup sliced strawberries
• 8 walnut halves
• 1 cup sliced strawberries
• 8 walnut halves
Dinner (519 calories)
• 1 serving Chicken Saltimbocca
• 3/4 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets
Eatingwell.com
• 1 serving Chicken Saltimbocca
• 3/4 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets
Eatingwell.com
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