30-Day Mediterranean Budget Meal Plan

You don't need to spend a lot of money in order to follow the Mediterranean diet. This budget-friendly meal plan proves it!

By
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Published on August 14, 2020
Reviewed by Dietitian
Victoria Seaver, M.S., RD
Victoria Seaver
Reviewed by Dietitian Victoria Seaver, M.S., RD

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

EatingWell's Editorial Guidelines
Mediterranean budget meal plan
Photo: Carolyn A. Hodges, R.D.

In this 30-day Mediterranean meal plan on a budget, we map out an entire month of nutritious recipes, so you can enjoy the health benefits of this healthy eating lifestyle without spending a ton of money at the grocery store. Speaking of health benefits—research shows that people who follow the Mediterranean diet are more likely to maintain a healthy weight, plus a decreased risk of heart disease and diabetes. The typical Mediterranean diet menu focuses on plenty of fruits and vegetables, budget-friendly beans and lentils as well as nuts, seeds, fish and whole grains, like quinoa, oatmeal and brown rice.

8 Ways to Follow the Mediterranean Diet for Better Health

We capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. It's important to note that healthy weight loss is gradual weight loss (about 1 to 2 pounds per week), so if you're feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.

How to Shop for the Mediterranean Diet on a Budget:

budget mediterranean planning
Carolyn A. Hodges, R.D.
  • Shop with a List: Make a grocery list and try to stick to it - shopping without a list tends to lead to more impulse buying, which means more unnecessary items and higher cost.
  • Plan Ahead: Plan your meals ahead of time and make the shopping list based off your meal plan. This saves money and reduces food waste because there's a plan for every item we buy. The average American wastes nearly 240 pounds of food a year!
  • Buy in Bulk: The Mediterranean diet lends itself to buying food in bulk—which means saving money on packaging. Nuts, whole grains, dried beans and spices are all easily found in the bulk section of most grocery stores.
  • Shop the Sales: When you hit a sale, stock up if you're able. Items like canned and dried beans, whole grains and nuts are shelf-stable. Fish often goes on sale and freezes well so be sure to stock up if find a good price. Frozen fruit and vegetables are great options as well - especially when they're not in season.
  • Consider a CSA: CSA's (Community Supported Agriculture) are a great option if you're following the Mediterranean diet since the plan includes a large amount of fruits and vegetables. It cuts the middleman by providing fresh produce directly to the consumer (you!) and not the grocery store. As a result - it's often cheaper plus the food is freshly harvested which means it often tastes better. Read More: How to Get the Most Out of Your CSA
  • Prep Food at Home: Although they're convenient, pre-chopped fruits and vegetables tend to be significantly more expensive. If you have the time, skip items like cut-up fruit, shredded carrots and other prepared items and opt for unprocessed produce that you chop, shred or slice at home.

WEEK 1

week

How to Meal-Prep Your Week of Meals:

  1. Make Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on days 2, 3 and 5 then freeze the remaining servings for Days 15, 17 and 18.
  2. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.

Day 1

Breakfast (287 calories)

A.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Lunch (360 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (522 calories)

Daily Totals: 1,507 calories, 65 g protein, 150 g carbohydrates, 41 g fiber, 82 g fat, 802 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.

Day 2

Breakfast (346 calories)

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (337 calories)

P.M. Snack (206 calories)

  • 1 /4 cup dry-roasted unsalted almonds

Dinner (411 calories)

Daily Totals: 1,482 calories, 87 g protein, 100 g carbohydrates, 30 g fiber, 86 g fat, 1,510 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the P.M. snack to 10 dry-roasted unsalted almonds.

To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (346 calories)

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (337 calories)

P.M. Snack (305 calories)

  • 1 medium apple
  • 2 Tbsp. natural peanut butter

Dinner (440 calories)

Daily Totals: 1,489 calories, 61 g protein, 159 g carbohydrates, 37 g fiber, 73 g fat, 1,778 mg sodium

To Make it 1,200 Calories: Substitute 1 medium orange for the pear at breakfast and omit the peanut butter at the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (287 calories)

A.M. Snack (258 calories)

  • 1 medium apple
  • 1/4 cup dried walnut halves

Lunch (337 calories)

P.M. Snack (109 calories)

  • 2/3 cup plain low-fat Greek yogurt

Dinner

Daily Totals: 1,477 calories, 77 g protein, 154 g carbohydrates, 37 g fiber, 70 g fat, 1,230 mg sodium

To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and switch to 1/4 cup sliced cucumbers at the P.M. snack.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.

Day 5

Breakfast (346 calories)

A.M. Snack (206 calories)

  • 1/2 cup blueberries
  • 1/4 cup dried walnut halves

Lunch (337 calories)

P.M. Snack (130 calories)

  • 1 large pear

Dinner (480 calories)

Daily Totals: 1,500 Calories, 65 g protein, 152 g carbohydrates, 39 g fiber, 79 g fat, 1,665 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and the walnuts at the A.M. snack.

To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack.

Day 6

Breakfast (287 calories)

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (360 calories)

P.M. Snack (216 calories)

  • 1/3 cup dried walnut halves

Dinner (460 calories)

Daily Totals: 1,506 calories, 70 g protein, 145 g carbohydrates, 42 g fiber, 81 g fat, 1,043 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to P.M.

Day 7

Breakfast (287 calories)

A.M. Snack (187 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup blueberries

Lunch (360 calories)

P.M. Snack (193 calories)

  • 25 dry-roasted unsalted almonds

Dinner (483 calories)

Daily Totals: 1,511 calories, 77 g protein, 157 g carbohydrates, 41 g fiber, 74 g fat, 1,143 mg sodium

To Make it 1,200 Calories: Omit the yogurt at A.M. snack and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.

WEEK 2

budget lentils beans
Carolyn A. Hodges, R.D.

How to Meal-Prep Your Week of Meals:

  1. Prepare Berry Chia Pudding to have for breakfast on Days 9 & 10.
  2. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 9 through 12.

Day 8

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (224 calories)

  • 1/2 cup blackberries
  • 25 dry-roasted unsalted almonds

Lunch (410 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (395 calories)

Daily Totals: 1,485 calories, 77 g protein, 161 g carbohydrates, 38 g fiber, 67 g fat, 864 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin and 2 Tbsp. natural peanut butter to A.M. snack and 1/4 cup dried walnut halves to P.M. snack.

Day 9

Breakfast (343 calories)

A.M. Snack (248 calories)

  • 1/2 cup blueberries
  • 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (446 calories)

Daily Totals: 1,506 calories, 78 g protein, 109 g carbohydrates, 35 g fiber, 89 g fat, 1,360 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 large pear to breakfast and add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack.

Day 10

Breakfast (343 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (374 calories)

P.M. Snack (241 calories)

  • 1/4 cup dry-roasted unsalted almonds
  • 1 clementine

Dinner (413 calories)

Daily Totals: 1,503 calories, 64 g protein, 132 g carbohydrates, 43 g fiber, 85 g fat, 1,514 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumbers and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 30 dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch.

Day 11

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

  • 1 large pear

Lunch (374 calories)

P.M. Snack (268 calories)

  • 1 cup blackberries
  • 1/4 cup dry-roasted unsalted almonds

Dinner (385 calories)

Daily Totals: 1,484 calories, 78 g protein, 135 g carbohydrates, 33 g fiber, 77 g fat, 1,231 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the almonds a the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 12

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (252 calories)

  • 3/4 cup blackberries
  • 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (464 calories)

Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on days 13 & 14

Daily Totals: 1,511 calories, 75 g protein, 115 g carbohydrates, 31 g fiber, 91 g fat, 1,499 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce the blackberries to 1/4 cup plus change the P.M. snack to 1/4 cup blueberries.

To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 13

Breakfast (343 calories)

A.M. Snack (193 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/3 cup blueberries

Lunch (315 calories)

P.M. Snack (216 calories)

  • 1/3 cup dried walnut halves

Dinner (448 calories)

Daily Totals: 1,516 calories, 71 g protein, 150 g carbohydrates, 41 g fiber, 75 g fat, 1,444 mg sodium

To Make it 1,200 Calories: Omit the the yogurt at the A.M. snack and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.

Day 14

Breakfast (343 calories)

A.M. Snack (193 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/3 cup blueberries

Lunch (315 calories)

P.M. Snack (216 calories)

  • 1/3 cup dried walnuts

Dinner (429 calories)

Daily Totals: 1,497 calories, 69 g protein, 138 g carbohydrate, 38 g fiber, 74 g fat, 1,145 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

WEEK 3

budget frozen produce
Carolyn A. Hodges, R.D.

How to Meal-Prep Your Week of Meals:

  1. Prepare Vegan Superfood Grain Bowls to have for lunch on Days 16 through 19.

Day 15

Breakfast (346 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (374 calories)

P.M. Snack (158 calories)

  • 1/2 cup blueberries
  • 15 dry-roasted unsalted almonds

Dinner (522 calories)

Daily Totals: 1,494 calories, 69 g protein, 159 g carbohydrates, 31 g fiber, 72 g fat, 1,595 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast, change the A.M. snack to 1 medium orange and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 3 tablespoons natural peanut butter to A.M. snack, 1 clementine to lunch and increase the almonds to 1/3 cup at P.M. snack.

Day 16

Breakfast (343 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (381 calories)

P.M. Snack (131 calories)

  • 10 dried walnut halves

Dinner (494 calories)

Daily Totals: 1,479 calories, 74 g protein, 173 g carbohydrates, 39 g fiber, 62 g fat, 1,193 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange, change the P.M. snack to 1 clementine and omit the baguette at dinner.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup walnuts plus add 1 medium apple to P.M. snack.

Day 17

Breakfast (346 calories)

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (381 calories)

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (471 calories)

Daily Totals: 1,499 calories, 59 g protein, 146 g carbohydrates, 37 g fiber, 83 g fat, 1,103 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack and increase the almonds to 1/3 cup plus add 1 large pear to the P.M. snack.

Day 18

Breakfast (346 calories)

A.M. Snack (182 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries

Lunch (381 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (458 calories)

Daily Totals: 1,498 calories, 70 g protein, 178 g carbohydrates, 40 g fiber, 65 g fat, 1,144 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.

Day 19

Breakfast (293 calories)

A.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Lunch (381 calories)

P.M. Snack (174 calories)

  • 1/3 cup hummus
  • 1 medium bell pepper, sliced

Dinner (460 calories)

Daily Totals: 1,515 calories, 60 g protein, 137 g carbohydrates, 40 g fiber, 86 g fat, 1,273 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.

To Make it 2,000 Calories: Increase to 2 servings Apple & Peanut Butter Toast at breakfast, add 1 medium apple to A.M. snack, 1 medium orange to lunch and 1 clementine to P.M. snack.

Day 20

Breakfast (343 calories)

A.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (166 calories)

  • 1 cup low-fat plain Greek yogurt

Dinner (422 calories)

Daily Totals: 1,510 calories, 86 g protein, 132 g carbohydrates, 30 g fiber, 79 g fat, 1,753 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup blueberries plus 3 Tbsp. chopped walnuts to P.M. snack.

Day 21

Breakfast (343 calories)

A.M. Snack (187 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup blueberries

Lunch (374 calories)

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (558 calories)

Daily Totals: 1,523 calories, 57 g protein, 195 g carbohydrates, 38 g fiber, 65 g fat, 1,651 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the yogurt at the A.M. snack and switch the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1/4 cup dried walnut halves to A.M. snack, 1 clementine to lunch and 1/3 cup dry-roasted unsalted almonds to P.M. snack.

WEEK 4

mediterranean budget plan prep
Carolyn A. Hodges, R.D.

How to Meal-Prep Your Week of Meals:

  1. Prepare Chicken Caprese Pasta Salad Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

  • 1 large pear

Lunch (325 calories)

P.M. Snack (268 calories)

  • 1/4 cup dry-roasted unsalted almonds
  • 1 medium orange

Dinner (459 calories)

Daily Totals: 1,508 calories, 69 g protein, 138 g carbohydrate, 41 g fiber, 85 g fat, 1,272 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.

Day 23

Breakfast (293 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (514 calories)

P.M. Snack (131 calories)

  • 10 dried walnut halves

Dinner (448 calories)

Daily Totals: 1,518 calories, 68 g protein, 149 g carbohydrates, 30 g fiber, 73 g fat, 1,377 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, change A.M. snack to 1/4 cup sliced cucumbers and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 20 dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.

Day 24

Breakfast (293 calories)

A.M. Snack (195 calories)

  • 1 cup raspberries
  • 10 dried walnut halves

Lunch (514 calories)

P.M. Snack (62 calories)

  • 1 cup blackberries

Dinner (411 calories)

Daily Totals: 1,475 calories, 82 g protein, 111 g carbohydrates, 31 g fiber, 78 g fat, 1,137 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the walnuts at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Increase the walnuts to 1/3 cup at the A.M. snack, add 1 medium apple to lunch and add 1 whole wheat English Muffin with 2 Tbsp. natural peanut butter to breakfast.

Day 25

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

  • 1 large pear

Lunch (514 calories)

P.M. Snack (105 calories)

  • 8 dried walnut halves

Dinner (415 calories)

Daily Totals: 1,490 calories, 77 g protein, 146 g carbohydrates, 33 g fiber, 72 g fat, 944 mg sodium

To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Increase the chopped walnuts to 1/4 cup at breakfast, add 1 whole wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack and increase the walnuts to 1/3 cup at P.M. snack.

Day 26

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

  • 1 large pear

Lunch (514 calories)

P.M. Snack (62 calories)

  • 1 cup blackberries

Dinner (462 calories)

Daily Totals: 1,495 calories, 81 g protein, 157 g carbohydrates, 31 g fiber, 63 g fat, 1,248 mg sodium

To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and reduce the blackberries to 1/4 cup at the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 27

Breakfast (293 calories)

A.M. Snack (330 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/2 cup blueberries
  • 3 Tbsp. chopped walnuts

Lunch (325 calories)

P.M. Snack (131 calories)

  • 1 large pear

Dinner (406 calories)

Meal-Prep Tip: gather ingredients for the Slow-Cooker Chicken & Chickpea Soup so it's ready to go tomorrow morning. Be sure to soak the dried chickpeas overnight.

Daily Totals: 1,486 calories, 80 g protein, 149 g carbohydrates, 34 g fiber, 68 g fat, 1,252 mg sodium

To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast, add 1 medium orange to lunch and add 1 serving Guacamole Chopped Salad to dinner.

Day 28

Breakfast (293 calories)

A.M. Snack (234 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/2 cup blueberries
  • 1 Tbsp. chopped walnuts

Lunch (325 calories)

P.M. Snack (206 calories)

  • 1/4 cup dry-roasted unsalted almonds

Dinner (446 calories)

Meal-Prep Tip: reserve 2 servings Slow-Cooker Chicken & Chickpea Soup to have for lunch on days 29 & 30

Daily Totals: 1,506 calories, 88 g protein, 126 g carbohydrates, 34 g fiber, 74 g fat, 1,452 mg sodium

To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1 serving Really Green Smoothie to breakfast and add 1 large pear to lunch.

WEEK 5

Day 29

Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (172 calories)

  • 2/3 cup blackberries
  • 10 dried walnut halves

Lunch (446 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (484 calories)

Daily Totals: 1,522 calories, 95 g protein, 124 g carbohydrates, 30 g fiber, 76 g fat, 1,420 mg sodium

To Make it 1,200 Calories: Omit the walnuts at breakfast and at the A.M. snack plus change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Increase the yogurt to 1 1/4 cup and the walnuts to 1/4 cup at breakfast, increase the walnuts to 1/3 cup at the A.M. snack plus add 3 Tbsp. natural peanut butter to P.M. snack.

Day 30

Breakfast (293 calories)

A.M. Snack (131 calories)

  • 1 large pear

Lunch (446 calories)

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (540 calories)

Daily Totals: 1,506 calories, 76 g protein, 143 g carbohydrates, 35 g fiber, 72 g fat, 1,790 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the Cucumber & Avocado Salad at dinner.

To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to P.M. snack.

Was this page helpful?

Related Articles

Roasted-Veggie-and-Quinoa-Salad
How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour
6707073.jpg
Anti-Inflammatory Mediterranean Diet Plan
Grilled Chicken with Red Pepper-Pecan Romesco Sauce
30-Day Low-Carb Mediterranean Meal Plan for Summer
Cobb Salad with Herb-Rubbed Chicken
30-Day Mediterranean Meal Plan for Summer
30 Day Mediterranean Diet Meal Plan 1200 Calories
30-Day Mediterranean Diet Meal Plan: 1,200 Calories
Salmon with Tomatoes and Olives recipe on a white plate
30-Day Low-Carb Mediterranean Diet Meal Plan
White Bean & Sun-Dried Tomato Gnocchi
7-Day Mediterranean Diet Dinner Plan
Chopped Power Salad with Chicken
Mediterranean Diet Meal Plan to Help Support Brain Health
Butternut Squash Soup
Mediterranean Diet Meal Plan for Fall
7-Day Mediterranean Meal Plan: 1,500 Calories
7-Day Mediterranean Meal Plan: 1,500 Calories
mediterranean diet meal plan at 2000 calories
7-Day Mediterranean Meal Plan: 2,000 Calories
6610048.jpg
Mediterranean Diet Meal Plan for Winter
Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce
Mediterranean Diet Meal Plan for Summer: 1,200 Calories
Easy Shrimp Scampi with Zucchini Noodles
Low-Carb Mediterranean Diet Plan
a grouping of fruits, vegetables, grains, and proteins in the 7-Day Mediterranean Meal Plan: 1,200 Calories
7-Day Mediterranean Diet Meal Plan: 1,200 Calories
Spaghetti & Chicken Meatballs with No-Cook Tomato Sauce
Mediterranean Diet Meal Plan for Summer: 1,500 Calories