Trying to Eat Less Meat? Try This Simple 30-Day Mediterranean Meal Plan, Created by a Dietitian

If you’re looking to cut back on meat but wondering where to start, this meal plan is for you.

Reviewed by Dietitian Sarah Pflugradt, Ph.D., RDN, CSCS

About This Plan

• This 30-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.
• Each day provides at least 66g of protein and 31g of fiber to promote satiety.
• This plan prioritizes lean plant and animal-based protein, healthy fats and complex carbs.

If you’re considering following a vegetarian diet or simply looking to eat less animal protein, this flexitarian-style, simple 30-day Mediterranean diet meal plan is a good place to start. We prioritize a wide variety of plant-based proteins, like legumes, nuts, seeds and tofu, while still including poultry and seafood once or twice a week. You’ll also find plenty of fruits, vegetables, healthy fats and whole grains to align with the principles of the Mediterranean diet. To help simplify your routine, each recipe requires 30 minutes or less of active cooking time, and you’ll find meal-prep tips at the beginning of each week. Check out this 30-day plant-forward meal plan to get started. 

Week 1

Day 1

Daily Totals: 1,807 calories, 77g fat, 82g protein, 220g carbohydrate, 45g fiber, 2,010mg sodium.

Breakfast (439 calories)

Lunch (371 calories)

• Serve with 1 medium orange

Dinner (538 calories)

Snacks

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add ¾ cup low-fat plain kefir to breakfast and add 1 serving Simple Cabbage Salad to dinner.

Meal-Prep Tips

• Make Blueberry-Lemon Energy Balls to have as a snack throughout the week.

Day 2

Daily Totals: 1,818 calories, 86g fat, 73g protein, 197g carbohydrate, 31g fiber, 1,528mg sodium.

Breakfast (412 calories)

Lunch (498 calories)

Dinner (548 calories)

Snacks

• 1 serving Cottage Cheese-Berry Bowl (170 calories)
• 1 serving Blueberry-Lemon Energy Balls (190 calories)

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Meal-Prep Tips

• Make Peaches & Cream Overnight Oats to have for breakfast on Days 2 through 5.
• Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 2 through 5.

Day 3

Daily Totals: 1,778 calories, 82g fat, 81g protein, 182g carbohydrate, 31g fiber, 1,715mg sodium.

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (498 calories)

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

Dinner (415 calories)

• Serve with 1 (1-oz.) slice crusty whole-wheat bread

Snacks

• 1 serving Blueberry-Lemon Energy Balls (190 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 4

Daily Totals: 1,791 calories, 85g fat, 78g protein, 182g carbohydrate, 34g fiber, 1,647mg sodium.

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (498 calories)

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

Dinner (505 calories)

Snacks

• 1 serving Blueberry-Lemon Energy Balls (190 calories)
• 1 cup raspberries (64 calories)

Make it 1,500 calories: Change A.M. snack to 1 serving Lemon-Parm Popcorn and omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 5

Daily Totals: 1,818 calories, 81g fat, 74g protein, 209g carbohydrate, 40g fiber, 1,871mg sodium.

Breakfast (412 calories)

• 1 serving Peaches & Cream Overnight Oats

Lunch (498 calories)

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

Dinner (617 calories)

• Serve with 1 serving Roasted Cabbage Salad with Lemon-Shallot Dressing

Snacks

• 1 serving Blueberry-Lemon Energy Balls (190 calories)

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 6

Daily Totals: 1,800 calories, 108g fat, 84g protein, 166g carbohydrate, 44g fiber, 1,324mg sodium.

Breakfast (363 calories)

Lunch (356 calories)

Dinner (672 calories)

• Serve with 1 serving Guacamole Chopped Salad

Snacks

• 1 serving Blueberry-Lemon Energy Balls (190 calories)

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 7

Daily Totals: 1,808 calories, 101g fat, 87g protein, 166g carbohydrate, 44g fiber, 1,083mg sodium.

Breakfast (363 calories)

• 1 serving Peanut Butter-Banana Flaxseed Smoothie

Lunch (356 calories)

• 1 serving Green Salad with Edamame & Beets

Dinner (431 calories)

Snacks

• 1 serving Ricotta & Yogurt Parfait (272 calories)
• 1 serving Blueberry-Lemon Energy Balls (190 calories)
• ¼ cup unsalted dry-roasted almonds (206 calories)

Make it 1,500 calories: Omit A.M. snack and change evening snack to 1 serving Tzatziki Cucumber Slices.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter to lunch.

Week 2

Day 8

Daily Totals: 1,785 calories, 70g fat, 80g protein, 229g carbohydrate, 48g fiber, 1,974mg sodium.

Breakfast (348 calories)

• Serve with 1 medium apple

Lunch (371 calories)

• 1 serving High-Protein Cucumber Sandwich
• Serve with 1 medium orange

Dinner (500 calories)

Snacks

• ¼ cup unsalted dry-roasted almonds with ½ cup low-fat plain kefir (264 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 9

Daily Totals: 1,789 calories, 65g fat, 105g protein, 188g carbohydrate, 38g fiber, 1,718mg sodium.

Breakfast (433 calories)

• Serve with 1 cup low-fat plain kefir

Lunch (385 calories)

• Serve with 1 cup sliced strawberries

Dinner (414 calories)

Snacks

• 1 medium apple with 2 Tbsp. natural peanut butter (305 calories)
• 1 medium orange (62 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Meal-Prep Tips

• Make Banana-Bread Baked Oats to have for breakfast on Days 9 through 12. 

Day 10

Daily Totals: 1,796 calories, 74g fat, 87g protein, 216g carbohydrate, 44g fiber, 1,566mg sodium.

Breakfast (433 calories)

• 1 serving Banana-Bread Baked Oats 
• Serve with 1 cup low-fat plain kefir

Lunch (385 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• Serve with 1 cup sliced strawberries

Dinner (493 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving White Bean-Stuffed Mini Bell Peppers (122 calories)
• 1 medium orange (62 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 11

Daily Totals: 1,811 calories, 75g fat, 103g protein, 178g carbohydrate, 32g fiber, 1,942mg sodium.

Breakfast (433 calories)

• 1 serving Banana-Bread Baked Oats 
• Serve with 1 cup low-fat plain kefir

Lunch (385 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• Serve with 1 cup sliced strawberries

Dinner (567 calories)

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 serving White Bean-Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Citrus-Arugula Salad to dinner.

Day 12

Daily Totals: 1,803 calories, 85g fat, 89g protein, 190g carbohydrate, 33g fiber, 1,847mg sodium.

Breakfast (433 calories)

• 1 serving Banana-Bread Baked Oats 
• Serve with 1 cup low-fat plain kefir

Lunch (385 calories)

• 1 serving Chopped Salad with Sriracha Tofu & Peanut Dressing
• Serve with 1 cup sliced strawberries

Dinner (519 calories)

• Serve with 1 serving Simple Cabbage Salad

Snacks

• Serve with 1 clementine
• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Meal-Prep Tips

• On Day 12, reserve 2 servings of High-Protein Enchilada Skillet from dinner to have for lunch on Days 13 and 14.

Day 13

Daily Totals: 1,804 calories, 78g fat, 73g protein, 203g carbohydrate, 38g fiber, 1,991mg sodium.

Breakfast (327 calories)

Lunch (395 calories)

• 1 serving High-Protein Enchilada Skillet

Dinner (528 calories)

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 medium apple with 2 Tbsp. natural peanut butter (305 calories)
• 1 medium orange (62 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 1 serving Brussels Sprouts Caesar Salad to dinner.

Day 14

Daily Totals: 1,801 calories, 95g fat, 66g protein, 192g carbohydrate, 37g fiber, 1,584mg sodium.

Breakfast (327 calories)

• 1 serving Creamy Strawberry-Mango Chia Seed Smoothie

Lunch (395 calories)

• 1 serving High-Protein Enchilada Skillet

Dinner (412 calories)

• Serve with 1 serving Raspberry-Spinach Salad with Avocado & Walnuts 

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 medium apple with 2 Tbsp. natural peanut butter (305 calories)
• 1 medium orange (62 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Week 3

Day 15

Daily Totals: 1,778 calories, 89g fat, 68g protein, 191g carbohydrate, 46g fiber, 1,804mg sodium.

Breakfast (439 calories)

Lunch (431 calories)

• Serve with 1 large pear

Dinner (583 calories)

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 serving Tzatziki Cucumber Slices (130 calories)

Make it 1,500 calories: Omit pear at lunch and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 16

Daily Totals: 1,821 calories, 84g fat, 88g protein, 192g carbohydrate, 43g fiber, 1,476mg sodium.

Breakfast (355 calories)

• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (367 calories)

• Serve with 1 medium orange

Dinner (540 calories)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
• 1 serving White Bean-Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 1 medium apple to A.M. snack.

Meal-Prep Tips

• Make Maple Granola to have with breakfast throughout the week. 
• Prepare One-Pot Lentil & Vegetable Soup with Parmesan to have for lunch on Days 16 through 19. Freeze 2 servings to have for lunch later this month.
• Make Trail Mix Energy Bites to have as a snack throughout the week.

Day 17

Daily Totals: 1,822 calories, 74g fat, 111g protein, 184g carbohydrate, 45g fiber, 1,782mg sodium.

Breakfast (355 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• ½ cup blueberries

Lunch (367 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• Serve with 1 medium orange

Dinner (545 calories)

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 serving Trail Mix Energy Bites (261 calories)

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and increase to 2 servings Lemon-Parm Popcorn at evening snack.

Day 18

Daily Totals: 1,788 calories, 75g fat, 88g protein, 210g carbohydrate, 39g fiber, 1,326mg sodium.

Breakfast (371 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (437 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• Serve with 1 large pear

Dinner (543 calories)

• Serve with ½ cup cooked brown rice

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
• 1 serving Trail Mix Energy Bites (261 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and add 1 serving Lemon-Parm Popcorn as an evening snack.

Day 19

Daily Totals: 1,807 calories, 72g fat, 90g protein, 208g carbohydrate, 37g fiber, 1,974mg sodium.

Breakfast (371 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (403 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• Serve with 1 cup cherries

Dinner (478 calories)

• Serve with 1 serving Garlic-Parmesan Green Beans

Snacks

• 1 serving Everything Bagel Cottage Cheese Snack Jar with Bell Peppers & Chickpeas (195 calories)
• 1 serving Trail Mix Energy Bites (261 calories)
• 1 serving Lemon-Parm Popcorn (99 calories)

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast and increase to 2 servings Lemon-Parm Popcorn at evening snack.

Day 20

Daily Totals: 1,794 calories, 75g fat, 78g protein, 221g carbohydrate, 47g fiber, 1,351mg sodium.

Breakfast (371 calories)

• 1 serving Maple Granola 
• Serve with 1 cup low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Lunch (472 calories)

Dinner (514 calories)

Snacks

• ¼ cup unsalted dry-roasted shelled pistachios (176 calories)
• 1 serving Trail Mix Energy Bites (261 calories)

Make it 1,500 calories: Change A.M. snack to 1 large pear and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 21

Daily Totals: 1,820 calories, 72g fat, 95g protein, 211g carbohydrate, 44g fiber, 2,016mg sodium.

Breakfast (351 calories)

• Serve with 1 cup cherries

Lunch (472 calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing

Dinner (421 calories)

Snacks

• 1 serving Trail Mix Energy Bites (261 calories)
• 1 serving Lemon-Parm Popcorn (99 calories)

Make it 1,500 calories: Omit A.M. snack and evening snack.

Week 4

Day 22

Daily Totals: 1,816 calories, 86g fat, 89g protein, 201g carbohydrate, 48g fiber, 1,841mg sodium.

Breakfast (439 calories)

• 1 serving Avocado Toast with Burrata

Lunch (391 calories)

• 1 serving Green Salad with Edamame & Beets
• Serve with 1 clementine

Dinner (577 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Roasted Buffalo Chickpeas (109 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Meal-Prep Tips

• On Day 22, reserve leftovers from dinner to have the next night. 

Day 23

Daily Totals: 1,815 calories, 84g fat, 108g protein, 177g carbohydrate, 34g fiber, 1,919mg sodium.

Breakfast (375 calories)

• Serve with 1 serving Watermelon-Peach Smoothie 

Lunch (442 calories)

• Serve with 1 serving Honey-Chipotle Tofu Bites

Dinner (577 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ¼ cup unsalted dry-roasted almonds (206 calories)

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Meal-Prep Tips

• Make Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese to have for breakfast on Days 23 through 28. Store in the freezer to maintain freshness. 
• Prepare Crunchy Chopped Salad and Honey-Chipotle Tofu Bites to have for lunch on Days 23 through 26. 

Day 24

Daily Totals: 1,804 calories, 80g fat, 94g protein, 192g carbohydrate, 37g fiber, 1,982mg sodium.

Breakfast (375 calories)

• 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese 
• Serve with 1 serving Watermelon-Peach Smoothie 

Lunch (442 calories)

• 1 serving Crunchy Chopped Salad 
• Serve with 1 serving Honey-Chipotle Tofu Bites

Dinner (494 calories)

• Serve with 1 serving Garlicky Green Beans

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Tzatziki Cucumber Slices with 1 cup blackberries (192 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 25

Daily Totals: 1,795 calories, 77g fat, 100g protein, 192g carbohydrate, 37g fiber, 1,982mg sodium.

Breakfast (375 calories)

• 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese 
• Serve with 1 serving Watermelon-Peach Smoothie 

Lunch (442 calories)

• 1 serving Crunchy Chopped Salad 
• Serve with 1 serving Honey-Chipotle Tofu Bites

Dinner (458 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 medium apple with 2 Tbsp. natural peanut butter (305 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 26

Daily Totals: 1,822 calories, 89g fat, 93g protein, 184g carbohydrate, 42g fiber, 2,149mg sodium.

Breakfast (402 calories)

• 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese 
• Serve with 1 serving Dylan Dreyer’s Orange-Mango Smoothie 

Lunch (442 calories)

• 1 serving Crunchy Chopped Salad 
• Serve with 1 serving Honey-Chipotle Tofu Bites

Dinner (485 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Tzatziki Cucumber Slices with 1 medium orange (192 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Horiatiki (Greek Salad) to dinner.

Day 27

Daily Totals: 1,799 calories, 65g fat, 88g protein, 235g carbohydrate, 51g fiber, 1,900mg sodium.

Breakfast (402 calories)

• 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese 
• Serve with 1 serving Dylan Dreyer’s Orange-Mango Smoothie 

Lunch (441 calories)

• 1 serving High-Protein Cucumber Sandwich
• Serve with 1 large pear

Dinner (535 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• ¼ cup unsalted dry-roasted almonds (206 calories)

Make it 1,500 calories: Omit A.M. snack and substitute 1 clementine for the pear at lunch.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 28

Daily Totals: 1,816 calories, 59g fat, 81g protein, 259g carbohydrate, 48g fiber, 2,226mg sodium.

Breakfast (402 calories)

• 1 serving Muffin-Tin Omelets with Bell Pepper, Black Beans & Jack Cheese 
• Serve with 1 serving Dylan Dreyer’s Orange-Mango Smoothie 

Lunch (441 calories)

• 1 serving High-Protein Cucumber Sandwich
• Serve with 1 large pear

Dinner (550 calories)

• Serve with 1 serving Cacio e Pepe Kale Salad

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving White Bean-Stuffed Mini Bell Peppers (122 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 5

Day 29

Daily Totals: 1,806 calories, 70g fat, 102g protein, 199g carbohydrate, 32g fiber, 1,734mg sodium.

Breakfast (409 calories)

• 1 serving Summer Skillet Vegetable & Egg Scramble
• Serve with ½ cup low-fat plain kefir
• 1 cup cherries

Lunch (400 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• Serve with 1 medium apple

Dinner (481 calories)

Snacks

• 1 serving Cottage Cheese Snack Jar with Fruit (215 calories)
• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Reduce to ¾ cup cherries at breakfast and add 1 serving Simple Spinach Salad to dinner.

Day 30

Daily Totals: 1,800 calories, 82g fat, 76g protein, 207g carbohydrate, 44g fiber, 1,896mg sodium.

Breakfast (439 calories)

• 1 serving Avocado Toast with Burrata

Lunch (403 calories)

• 1 serving One-Pot Lentil & Vegetable Soup with Parmesan 
• Serve with 1 cup cherries

Dinner (493 calories)

Snacks

• 1 serving Banana–Peanut Butter Yogurt Parfait (301 calories)
• 1 serving Tzatziki Cucumber Slices with 1 clementine (165 calories)

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Yes! This meal plan is meant to serve as inspiration. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious vegetarian and Mediterranean diet recipes.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 327 to 439 calories while the lunches span 356 to 498 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.

What are good vegetarian sources of protein?

Good sources of vegetarian protein include beans like chickpeas, black beans and cannellini beans. Dairy, such as yogurt and cheese is also an excellent source of protein and common in the Mediterranean dietary pattern. You'll also find protein in lentils, soy foods, nuts, seeds and whole grains.

Health Benefits of the Mediterranean Diet 

The Mediterranean diet is a popular and well-researched way of eating that prioritizes cooking more meals at home and eating a variety of vegetables, fruits, healthy fats, whole grains and protein sources, including plant-based proteins, seafood, poultry and some meat. It’s consistently praised as one of the healthiest and most nutritious eating patterns—and for good reason. Following the Mediterranean diet is linked to numerous positive health outcomes, including better blood sugar, a healthier heart, a lower risk of developing type 2 diabetes and obesity and even better brain health. Although the Mediterranean diet is named after the Mediterranean region in which it was first studied, this flexible eating pattern is adaptable to a wide variety of cuisines and cultures. To follow the principles of the Mediterranean diet and reap the benefits, cook more meals at home, take time to sit down and savor a meal whenever possible, and include a wide variety of healthy fats and plants, including fruits, vegetables, whole grains and legumes.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.