Whether you follow for the full 30 days, or just choose a few recipes to try out, you’ll reap the benefits of the Mediterranean diet, plus recipes low in carbs (but not too low that you miss out on important nutrients) to help you meet your health and nutrition goals. Speaking of health benefits—there’s a reason the Mediterranean diet is consistently voted “best diet” by U.S. News & World Report. Research shows that the Mediterranean diet can improve heart health, reduce the risk of some cancers and protect our brains. Plus, the Mediterranean diet paired with a lower-carb diet may be particularly beneficial in lowering blood sugars for people with diabetes. Whatever your reason, you’re sure to love the delicious recipes and snack in this plan. See More: Mediterranean Diet Center In this healthy low-carb meal plan, we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following, and also 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. Healthy Low-Carb Foods to Focus on for the Mediterranean Diet: Fish: Fish, especially fish rich in healthy omega-3 fatty acids like salmon, sardines and albacore tuna, are staples of the Mediterranean diet.Lean Proteins: Chicken, turkey and eggs are particularly important in the low-carb version of this diet.Healthy Fats: Olives, avocado, olive oil, nuts and seeds are satisfying and delicious.Vegetables: Nutritious vegetables, particularly leafy greens like spinach and kale, should be included in large amounts.Fruits: Although they contain carbohydrates, fruits are a great source of vitamins and fiber and should be included. High-fiber fruits, like berries, apples and pears are particularly important to include.Whole Grains: Although they’re higher in carbohydrates, whole-grain carbs like quinoa, oatmeal and brown rice should still be included in moderation. Week 1 spice grilled chicken How to Meal-Prep Your Week of Meals: Make three servings of Blueberry Almond Chia Pudding to have for breakfast on Days 2 through 5.Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5. Day 1 Breakfast (285 calories) 1 serving “Egg in a Hole” Peppers with Avocado Salsa A.M. Snack (187 calories) 1 cup low-fat plain Greek yogurt1/4 cup blueberries Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (268 calories) 1/4 cup dry-roasted unsalted almonds1 medium orange Dinner (409 calories) 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing Daily Totals: 1,510 calories, 88 g protein, 100 g carbohydrates, 33 g fiber, 91 g fat, 1,345 mg sodium To Make it 1,200 Calories: Reduce the yogurt to 1/2 cup at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 4 Tbsp. chopped walnuts to A.M. snack, add 1 large pear to lunch and add 1 serving Everything Bagel Avocado Toast to dinner. Day 2 Breakfast (360 calories) 1 serving Blueberry Almond Chia Pudding10 dried walnut halves A.M. Snack (200 calories) 1 medium apple1 Tbsp. natural peanut butter Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (124 calories) 1/2 cup raspberries12 dry-roasted unsalted almonds Dinner (447 calories) 1 serving Grilled Peach & Brie Smothered Chicken1 serving Basic Quinoa Meal-Prep Tip: double the Basic Quinoa recipe so you have leftovers to have with dinner tomorrow Daily Totals: 1,505 calories, 80 g protein, 111 g carbohydrates, 31 g fiber, 86 g fat, 1,159 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast, the peanut butter at the A.M. snack and the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 1/4 cup walnuts at breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack. Day 3 Breakfast (360 calories) 1 serving Blueberry Almond Chia Pudding10 dried walnut halves A.M. Snack (163 calories) 1/2 cup raspberries10 dried walnut halves Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (131 calories) 1 large pear Dinner (450 calories) 1 serving Grilled Flank Steak with Tomato Salad1 serving Basic Quinoa Daily Totals: 1,478 calories, 68 g protein, 115 g carbohydrates, 32 g fiber, 88 g fat, 983 mg sodium To Make it 1,200 Calories: Omit the walnuts at both breakfast and the A.M. snack. To Make it 2,000 Calories: Increase to 1/4 cup walnuts at both breakfast and A.M. snack, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 4 Breakfast (360 calories) 1 serving Blueberry Almond Chia Pudding10 dried walnut halves A.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (131 calories) 1 large pear Dinner (432 calories) 1 serving Chicken, Brussels Sprouts and Mushroom Salad Daily Totals: 1,504 calories, 67 g protein, 105 g carbohydrates, 32 g fiber, 97 g fat, 1,154 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1/4 cup blueberries. To Make it 2,000 Calories: Increase to 1/4 cup walnuts at breakfast, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 5 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (41 calories) 2/3 cup blackberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (248 calories) 1/2 cup blueberries1/4 cup dry-roasted unsalted almonds Dinner (540 calories) 1 serving Kale & Avocado Salad with Blueberries & Edamame1 serving Everything Bagel Avocado Toast Daily Totals: 1,481 calories, 76 g protein, 95 g carbohydrates, 32 g fiber, 96 g fat, 1,534 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack, add 1 clementine to lunch and increase to 2 servings Everything Bagel Avocado Toast at dinner. Day 6 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (262 calories) 1 large pear10 dried walnut halves Lunch (366 calories) 1 serving Vegetarian Niçoise Salad P.M. Snack (62 calories) 1 cup blackberries Dinner (540 calories) 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh Daily Totals: 1,508 calories, 74 g protein, 108 g carbohydrates, 32 g fiber, 92 g fat, 1,553 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1 medium orange. To Make it 2,000 Calories: Increase to 1/3 cup walnuts at A.M. snack, add 1 large pear to lunch and add 1/3 cup dry-roasted unsalted almonds. Day 7 Breakfast (285 calories) 1 serving “Egg in a Hole” Peppers with Avocado Salsa A.M. Snack (187 calories) 1 cup low-fat plain Greek yogurt1/4 cup blueberries Lunch (366 calories) 1 serving Vegetarian Niçoise Salad P.M. Snack (227 calories) 1/3 cup raspberries1/4 cup dry-roasted unsalted almonds Dinner (459 calories) 1 serving Herby Fish with Wilted Greens & Mushrooms1 serving Guacamole Chopped Salad Daily Totals: 1,525 calories, 79 g protein, 88 g carbohydrates, 30 g fiber, 100 g fat, 2,102 mg sodium To Make it 1,200 Calories: Reduce the yogurt to 1/2 cup and omit the blueberries at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. slivered almonds to A.M. snack and 1 large pear to lunch. Week 2 Easy Salmon Cakes with Arugula Salad How to Meal-Prep Your Week of Meals: Prepare Easy Loaded Baked Omelet Muffins to have for breakfast on Days 9 through 12. Freeze remaining servings to have for breakfast later in the week.Make Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage to have for lunch on Days 9 through 12. Day 8 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (131 calories) 1 large pear Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (334 calories) 1 cup blackberries1/3 cup dry-roasted unsalted almonds Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,491 calories, 86 g protein, 112 g carbohydrates, 34 g fiber, 81 g fat, 1,259 mg sodium To Make it 1,200 Calories: Omit the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 4 Tbsp. walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 9 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (304 calories) 1/3 cup dry-roasted unsalted almonds1/2 cup raspberries Lunch (352 calories) 1 serving Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage1 medium orange P.M. Snack (42 calories) 1/2 cup blueberries Dinner (534 calories) 1 serving Grilled Tandoori Tofu with Red Peppers & Broccolini1/2 cup cooked brown rice1 serving Pineapple & Avocado Salad Daily Totals: 1,502 calories, 68 g protein, 126 g carbohydrates, 30 g fiber, 87 g fat, 1,669 mg sodium To Make it 1,200 Calories: Omit the almonds and reduce the raspberries to 1/4 cup at the A.M. snack. To Make it 2,000 Calories: Add 1 1/4 cup low-fat plain Greek yogurt and 3 Tbsp. slivered almonds to P.M. snack and increase to 2 servings Pineapple & Avocado Salad at dinner. Day 10 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (95 calories) 1 medium apple Lunch (352 calories) 1 serving Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage1 medium orange P.M. Snack (272 calories) 1/3 cup dry-roasted unsalted almonds Dinner (493 calories) 1 serving Cuban Cauliflower Rice Bowl2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,482 calories, 61 g protein, 120 g carbohydrates, 34 g fiber, 91 g fat, 2,044 mg sodium To Make it 1,200 Calories: Change the P.M. snack to 1/3 cup sliced cucumber. To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter at A.M. snack, add 1 clementine to P.M. snack and add 1/2 an avocado to the salad at dinner. Day 11 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (131 calories) 1 large pear Lunch (352 calories) 1 serving Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage1 medium orange P.M. Snack (275 calories) 1 cup blackberries1 cup low-fat plain Greek yogurt1 Tbsp. chopped walnuts Dinner (480 calories) 1 serving 20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,508 calories, 96 g protein, 113 g carbohydrates, 30 g fiber, 76 g fat, 1,698 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the yogurt and walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, increase to 2 Tbsp. chopped walnuts at the P.M. snack and add 1/2 an avocado to dinner. Day 12 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (64 calories) 1 cup raspberries Lunch (352 calories) 1 serving Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage1 medium orange P.M. Snack (305 calories) 1 medium apple2 Tbsp. natural peanut butter Dinner (495 calories) 1 serving Peanut Zucchini Noodle Salad with Chicken2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,486 calories, 75 g protein, 111 g carbohydrates, 31 g fiber, 84 g fat, 2,261 mg sodium To Make it 1,200 Calories: Omit the peach at breakfast and the peanut butter at P.M. snack. To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner. Day 13 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (131 calories) 1 large pear Lunch (386 calories) 1 serving Turkey & Cheddar Lettuce Wraps1 cup blackberries P.M. Snack (315 calories) 1/3 cup dry-roasted unsalted almonds1/2 cup blueberries Dinner (392 calories) 1 serving Baked Lemon-Pepper Chicken1 serving Greek Revival Salad Daily Totals: 1,501 calories, 97 g protein, 103 g carbohydrates, 30 g fiber, 81 g fat, 1,894 mg sodium To Make it 1,200 Calories: Reduce the blueberries to 1/3 cup and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 14 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (95 calories) 1 medium apple Lunch (386 calories) 1 serving Turkey & Cheddar Lettuce Wraps1 cup blackberries P.M. Snack (357 calories) 1 cup blueberries1/3 cup dry-roasted unsalted almonds Dinner (401 calories) 1 serving Chopped Salad with Shrimp, Apples & Pecans1 serving Everything Bagel Avocado Toast Daily Totals: 1,515 calories, 77 g protein, 115 g carbohydrates, 33 g fiber, 87 g fat, 1,408 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. walnuts at breakfast and 3 Tbsp. natural peanut butter to A.M. snack. week 3 meal prep of brussels sprouts salad with crunchy chickpease How to Meal-Prep Your Week of Meals: Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 through 19. Day 15 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (295 calories) 1/4 cup dried walnut halves1 large pear Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (164 calories) 1/4 cup dried walnut halves Dinner (400 calories) 1 serving Roasted Salmon & Tomatoes with Garlic & Olives1/2 cup cooked brown rice Daily Totals: 1,514 calories, 68 g protein, 123 g carbohydrates, 33 g fiber, 89 g fat, 1,268 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumbers. To Make it 2,000 Calories: Add 1 medium apple to breakfast, 1 large pear to lunch and 1 serving Guacamole Chopped Salad to dinner. Day 16 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (236 calories) 8 dried walnut halves1 large pear Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (248 calories) 1/4 cup dry-roasted unsalted almonds1/2 cup blueberries Dinner (411 calories) 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken Daily Totals: 1,509 calories, 77 g protein, 110 g carbohydrates, 33 g fiber, 91 g fat, 1,185 mg sodium To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 17 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (131 calories) 1 large pear Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (330 calories) 1 cup low-fat plain Greek yogurt1/3 cup raspberries3 Tbsp. chopped walnuts Dinner (428 calories) 1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce1 serving Basic Quinoa Daily Totals: 1,496 calories, 85 g protein, 128 g carbohydrates, 30 g fiber, 75 g fat, 1,185 mg sodium To Make it 1,200 Calories: Omit the yogurt and the walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 clementine to lunch and add 1 serving Cucumber & Avocado Salad to dinner. Day 18 Breakfast (270 calories) 1 serving Easy Loaded Baked Omelet Muffins1 medium peach A.M. Snack (305 calories) 1 medium apple2 Tbsp. natural peanut butter Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (145 calories) 3/4 cup low-fat plain Greek yogurt1/4 cup blueberries Dinner (439 calories) 1 serving Greek Salad with Edamame1-oz. wheat baguette Daily Totals: 1,495 calories, 74 g protein, 133 g carbohydrates, 33 g fiber, 79 g fat, 1,718 mg sodium To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the P.M. snack to 1/2 cup low-fat plain Greek yogurt. To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack and add 3 Tbsp. slivered almonds to P.M. snack. Day 19 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (241 calories) 1/4 cup dry-roasted unsalted almonds1 clementine Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (225 calories) 1 medium apple10 dried walnuts Dinner (428 calories) 1 serving Thai Tofu & Vegetable Curry with Zucchini Noodles Daily Totals: 1,508 calories, 64 g protein, 107 g carbohydrates, 32 g fiber, 102 g fat, 965 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the apple at the P.M. snack. To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 20 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (315 calories) 1/3 cup dry-roasted unsalted almonds1/2 cup blueberries Lunch (355 calories) 1 serving Salmon-Stuffed Avocados1 medium orange P.M. Snack (131 calories) 1 large pear Dinner (432 calories) 1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce1/2 cup cooked brown rice Daily Totals: 1,510 calories, 88 g protein, 129 g carbohydrates, 32 g fiber, 79 g fat, 982 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 1 medium apple. To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to P.M. snack and 1-oz. slice whole-wheat baguette to dinner. Day 21 Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (187 calories) 1 cup low-fat plain Greek yogurt1/4 cup blueberries Lunch (355 calories) 1 serving Salmon-Stuffed Avocados1 medium orange P.M. Snack (95 calories) 1 medium apple Dinner (586 calories) 1 serving Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice1 serving Cucumber & Avocado Salad Daily Totals: 1,518 calories, 94 g protein, 122 g carbohydrates, 34 g fiber, 80 g fat, 1,656 mg sodium To Make it 1,200 Calories: Omit the yogurt and increase the blueberries to 1/3 cup at the A.M. snack plus omit the Cucumber & Avocado Salad at dinner. To Make it 2,000 Calories: Add 4 Tbsp. chopped walnuts to A.M. snack and 3 Tbsp. natural peanut butter to P.M. snack. Week 4 Greek Muffin-Tin-Omelets With Feta and Peppers on white plate How to Meal-Prep Your Week of Meals: Make Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 23 through 25, plus freeze the remaining servings to have for breakfast on Days 29 & 30.Prepare Asian-Style Chicken Salad Bowls to have for lunch on Days 23 through 26. Day 22 Breakfast (277 calories) 1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts A.M. Snack (131 calories) 1 large pear Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (238 calories) 1/4 cup dry-roasted unsalted almonds1/2 cup raspberries Dinner (522 calories) 1 serving Rosemary Roasted Salmon with Asparagus & Potatoes Daily Totals: 1,494 calories, 87 g protein, 115 g carbohydrates, 33 g fiber, 81 g fat, 1,160 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/4 cup dried walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 23 Breakfast (288 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange A.M. Snack (169 calories) 1 cup raspberries8 dried walnut halves Lunch (361 calories) 1 serving Asian-Style Chicken Salad Bowls1 plum P.M. Snack (268 calories) 1 cup blackberries1/4 cup dry-roasted unsalted almonds Dinner (432 calories) 1 serving Chicken, Brussels Sprouts and Mushroom Salad Daily Totals: 1,518 calories, 74 g protein, 97 g carbohydrates, 32 g fiber, 99 g fat, 1,495 mg sodium To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 24 Breakfast (288 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange A.M. Snack (131 calories) 1 large pear Lunch (361 calories) 1 serving Asian-Style Chicken Salad Bowls1 plum P.M. Snack (268 calories) 1/4 cup dry-roasted unsalted almonds1 cup blackberries Dinner (458 calories) 1 serving Shrimp Cauliflower Riced Rice2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,506 calories, 79 g protein, 114 g carbohydrates, 32 g fiber, 89 g fat, 1,758 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 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/4 cup dried walnut halves to A.M. snack and increase to 1/3 cup almonds at P.M. snack. Day 25 Breakfast (288 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange A.M. Snack (131 calories) 1 large pear Lunch (361 calories) 1 serving Asian-Style Chicken Salad Bowls1 plum P.M. Snack (268 calories) 1/4 cup dry-roasted unsalted almonds1 cup blackberries Dinner (458 calories) 1 serving Ricotta-Stuffed Portobellos with Arugula Salad1 serving Cucumber & Avocado Salad Meal-Prep Tip: prepare three servings of Berry Chia Pudding to have for breakfast on days 26 - 28 Daily Totals: 1,506 calories, 61 g protein, 125 g carbohydrates, 32 g fiber, 93 g fat, 1,769 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 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 clementine to dinner. Day 26 Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (187 calories) 1 cup low-fat plain Greek yogurt1/4 cup blueberries Lunch (361 calories) 1 serving Asian-Style Chicken Salad Bowls1 plum P.M. Snack (131 calories) 10 dried walnut halves Dinner (493 calories) 1 serving Cuban Cauliflower Rice Bowl2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,514 calories, 75 g protein, 121 g carbohydrates, 35 g fiber, 87 g fat, 1,517 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 2 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 avocado to dinner. Day 27 Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Lunch (387 calories) 1 serving Green Salad with Edamame & Beets1 medium orange P.M. Snack (137 calories) 2/3 cup low-fat plain Greek yogurt1/3 cup blueberries Dinner (411 calories) 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken Daily Totals: 1,483 calories, 85 g protein, 110 g carbohydrates, 38 g fiber, 80 g fat, 1,490 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumbers and omit the yogurt at the P.M. snack. To Make it 2,000 Calories: Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 28 Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (206 calories) 1/4 cup dry-roasted unsalted almonds Lunch (387 calories) 1 serving Green Salad with Edamame & Beets1 medium orange P.M. Snack (95 calories) 1 medium apple Dinner (458 calories) 1 serving Turkey Meatballs with Green Beans & Cherry Tomatoes1 serving Basic Quinoa Daily Totals: 1,489 calories, 69 g protein, 145 g carbohydrates, 43 g fiber, 74 g fat, 1,515 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumber and change the P.M. snack to 1 plum. To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to P.M. snack and 1 serving Cucumber & Avocado Salad to dinner. week 5 weight loss one skillet chicken paprikash Day 29 Breakfast (288 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange A.M. Snack (131 calories) 1 large pear Lunch (384 calories) 1 serving Turkey Meatballs with Green Beans & Cherry Tomatoes1 serving plum P.M. Snack (270 calories) 1 cup raspberries1/4 cup dry-roasted unsalted almonds Dinner (431 calories) 1 serving One-Skillet Paprikash with Mushrooms & Onions2 cups mixed greens1 serving Citrus Vinaigrette Daily Totals: 1,505 calories, 78 g protein, 114 g carbohydrates, 31 g fiber, 88 g fat, 1,726 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 1/4 cup dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner. Day 30 Breakfast (288 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange A.M. Snack (131 calories) 1 large pear Lunch (384 calories) 1 serving Turkey Meatballs with Green Beans & Cherry Tomatoes1 serving plum P.M. Snack (248 calories) 1/4 cup dry-roasted unsalted almonds1/2 cup blueberries Dinner (468 calories) 1 serving Scallops & Cherry Tomatoes with Caper-Butter Sauce1 serving Guacamole Chopped Salad Daily Totals: 1,520 calories, 65 g protein, 117 g carbohydrates, 30 g fiber, 93 g fat, 1,851 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 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dried walnut halves to A.M. snack.
Whether you follow for the full 30 days, or just choose a few recipes to try out, you’ll reap the benefits of the Mediterranean diet, plus recipes low in carbs (but not too low that you miss out on important nutrients) to help you meet your health and nutrition goals. Speaking of health benefits—there’s a reason the Mediterranean diet is consistently voted “best diet” by U.S. News & World Report. Research shows that the Mediterranean diet can improve heart health, reduce the risk of some cancers and protect our brains. Plus, the Mediterranean diet paired with a lower-carb diet may be particularly beneficial in lowering blood sugars for people with diabetes. Whatever your reason, you’re sure to love the delicious recipes and snack in this plan.
See More: Mediterranean Diet Center
In this healthy low-carb meal plan, we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following, and also 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.
Healthy Low-Carb Foods to Focus on for the Mediterranean Diet:
Fish: Fish, especially fish rich in healthy omega-3 fatty acids like salmon, sardines and albacore tuna, are staples of the Mediterranean diet.Lean Proteins: Chicken, turkey and eggs are particularly important in the low-carb version of this diet.Healthy Fats: Olives, avocado, olive oil, nuts and seeds are satisfying and delicious.Vegetables: Nutritious vegetables, particularly leafy greens like spinach and kale, should be included in large amounts.Fruits: Although they contain carbohydrates, fruits are a great source of vitamins and fiber and should be included. High-fiber fruits, like berries, apples and pears are particularly important to include.Whole Grains: Although they’re higher in carbohydrates, whole-grain carbs like quinoa, oatmeal and brown rice should still be included in moderation.
Week 1
spice grilled chicken
How to Meal-Prep Your Week of Meals:
Make three servings of Blueberry Almond Chia Pudding to have for breakfast on Days 2 through 5.Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5.
Day 1
Breakfast (285 calories)
1 serving “Egg in a Hole” Peppers with Avocado Salsa
A.M. Snack (187 calories)
1 cup low-fat plain Greek yogurt1/4 cup blueberries
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (268 calories)
1/4 cup dry-roasted unsalted almonds1 medium orange
Dinner (409 calories)
1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing
Daily Totals: 1,510 calories, 88 g protein, 100 g carbohydrates, 33 g fiber, 91 g fat, 1,345 mg sodium
To Make it 1,200 Calories: Reduce the yogurt to 1/2 cup at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 4 Tbsp. chopped walnuts to A.M. snack, add 1 large pear to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 2
Breakfast (360 calories)
1 serving Blueberry Almond Chia Pudding10 dried walnut halves
A.M. Snack (200 calories)
1 medium apple1 Tbsp. natural peanut butter
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (124 calories)
1/2 cup raspberries12 dry-roasted unsalted almonds
Dinner (447 calories)
1 serving Grilled Peach & Brie Smothered Chicken1 serving Basic Quinoa
Meal-Prep Tip: double the Basic Quinoa recipe so you have leftovers to have with dinner tomorrow
Daily Totals: 1,505 calories, 80 g protein, 111 g carbohydrates, 31 g fiber, 86 g fat, 1,159 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast, the peanut butter at the A.M. snack and the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 1/4 cup walnuts at breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.
Day 3
A.M. Snack (163 calories)
1/2 cup raspberries10 dried walnut halves
P.M. Snack (131 calories)
1 large pear
Dinner (450 calories)
1 serving Grilled Flank Steak with Tomato Salad1 serving Basic Quinoa
Daily Totals: 1,478 calories, 68 g protein, 115 g carbohydrates, 32 g fiber, 88 g fat, 983 mg sodium
To Make it 1,200 Calories: Omit the walnuts at both breakfast and the A.M. snack.
To Make it 2,000 Calories: Increase to 1/4 cup walnuts at both breakfast and A.M. snack, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 4
A.M. Snack (206 calories)
1/4 cup dry-roasted unsalted almonds
Dinner (432 calories)
1 serving Chicken, Brussels Sprouts and Mushroom Salad
Daily Totals: 1,504 calories, 67 g protein, 105 g carbohydrates, 32 g fiber, 97 g fat, 1,154 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1/4 cup blueberries.
To Make it 2,000 Calories: Increase to 1/4 cup walnuts at breakfast, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 5
Breakfast (277 calories)
1 cup low-fat plain Greek yogurt1/4 cup raspberries2 Tbsp. chopped walnuts
A.M. Snack (41 calories)
2/3 cup blackberries
P.M. Snack (248 calories)
1/2 cup blueberries1/4 cup dry-roasted unsalted almonds
Dinner (540 calories)
1 serving Kale & Avocado Salad with Blueberries & Edamame1 serving Everything Bagel Avocado Toast
Daily Totals: 1,481 calories, 76 g protein, 95 g carbohydrates, 32 g fiber, 96 g fat, 1,534 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack, add 1 clementine to lunch and increase to 2 servings Everything Bagel Avocado Toast at dinner.
Day 6
A.M. Snack (262 calories)
1 large pear10 dried walnut halves
Lunch (366 calories)
1 serving Vegetarian Niçoise Salad
P.M. Snack (62 calories)
1 cup blackberries
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
Daily Totals: 1,508 calories, 74 g protein, 108 g carbohydrates, 32 g fiber, 92 g fat, 1,553 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and change the A.M. snack to 1 medium orange.
To Make it 2,000 Calories: Increase to 1/3 cup walnuts at A.M. snack, add 1 large pear to lunch and add 1/3 cup dry-roasted unsalted almonds.
Day 7
P.M. Snack (227 calories)
1/3 cup raspberries1/4 cup dry-roasted unsalted almonds
Dinner (459 calories)
1 serving Herby Fish with Wilted Greens & Mushrooms1 serving Guacamole Chopped Salad
Daily Totals: 1,525 calories, 79 g protein, 88 g carbohydrates, 30 g fiber, 100 g fat, 2,102 mg sodium
To Make it 1,200 Calories: Reduce the yogurt to 1/2 cup and omit the blueberries at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. slivered almonds to A.M. snack and 1 large pear to lunch.
Week 2
Easy Salmon Cakes with Arugula Salad
Prepare Easy Loaded Baked Omelet Muffins to have for breakfast on Days 9 through 12. Freeze remaining servings to have for breakfast later in the week.Make Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage to have for lunch on Days 9 through 12.
Day 8
A.M. Snack (131 calories)
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (334 calories)
1 cup blackberries1/3 cup dry-roasted unsalted almonds
Dinner (424 calories)
1 serving Easy Salmon Cakes with Arugula Salad
Daily Totals: 1,491 calories, 86 g protein, 112 g carbohydrates, 34 g fiber, 81 g fat, 1,259 mg sodium
To Make it 1,200 Calories: Omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 4 Tbsp. walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 9
Breakfast (270 calories)
1 serving Easy Loaded Baked Omelet Muffins1 medium peach
A.M. Snack (304 calories)
1/3 cup dry-roasted unsalted almonds1/2 cup raspberries
Lunch (352 calories)
1 serving Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage1 medium orange
P.M. Snack (42 calories)
1/2 cup blueberries
Dinner (534 calories)
1 serving Grilled Tandoori Tofu with Red Peppers & Broccolini1/2 cup cooked brown rice1 serving Pineapple & Avocado Salad
Daily Totals: 1,502 calories, 68 g protein, 126 g carbohydrates, 30 g fiber, 87 g fat, 1,669 mg sodium
To Make it 1,200 Calories: Omit the almonds and reduce the raspberries to 1/4 cup at the A.M. snack.
To Make it 2,000 Calories: Add 1 1/4 cup low-fat plain Greek yogurt and 3 Tbsp. slivered almonds to P.M. snack and increase to 2 servings Pineapple & Avocado Salad at dinner.
Day 10
A.M. Snack (95 calories)
1 medium apple
P.M. Snack (272 calories)
1/3 cup dry-roasted unsalted almonds
Dinner (493 calories)
1 serving Cuban Cauliflower Rice Bowl2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,482 calories, 61 g protein, 120 g carbohydrates, 34 g fiber, 91 g fat, 2,044 mg sodium
To Make it 1,200 Calories: Change the P.M. snack to 1/3 cup sliced cucumber.
To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter at A.M. snack, add 1 clementine to P.M. snack and add 1/2 an avocado to the salad at dinner.
Day 11
P.M. Snack (275 calories)
1 cup blackberries1 cup low-fat plain Greek yogurt1 Tbsp. chopped walnuts
Dinner (480 calories)
1 serving 20-Minute Chicken Cutlets & Zucchini Noodles with Creamy Tomato Sauce2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,508 calories, 96 g protein, 113 g carbohydrates, 30 g fiber, 76 g fat, 1,698 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the yogurt and walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, increase to 2 Tbsp. chopped walnuts at the P.M. snack and add 1/2 an avocado to dinner.
Day 12
A.M. Snack (64 calories)
1 cup raspberries
P.M. Snack (305 calories)
1 medium apple2 Tbsp. natural peanut butter
Dinner (495 calories)
1 serving Peanut Zucchini Noodle Salad with Chicken2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,486 calories, 75 g protein, 111 g carbohydrates, 31 g fiber, 84 g fat, 2,261 mg sodium
To Make it 1,200 Calories: Omit the peach at breakfast and the peanut butter at P.M. snack.
To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
Day 13
Lunch (386 calories)
1 serving Turkey & Cheddar Lettuce Wraps1 cup blackberries
P.M. Snack (315 calories)
1/3 cup dry-roasted unsalted almonds1/2 cup blueberries
Dinner (392 calories)
1 serving Baked Lemon-Pepper Chicken1 serving Greek Revival Salad
Daily Totals: 1,501 calories, 97 g protein, 103 g carbohydrates, 30 g fiber, 81 g fat, 1,894 mg sodium
To Make it 1,200 Calories: Reduce the blueberries to 1/3 cup and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 14
P.M. Snack (357 calories)
1 cup blueberries1/3 cup dry-roasted unsalted almonds
Dinner (401 calories)
1 serving Chopped Salad with Shrimp, Apples & Pecans1 serving Everything Bagel Avocado Toast
Daily Totals: 1,515 calories, 77 g protein, 115 g carbohydrates, 33 g fiber, 87 g fat, 1,408 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. walnuts at breakfast and 3 Tbsp. natural peanut butter to A.M. snack.
week 3
meal prep of brussels sprouts salad with crunchy chickpease
Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 through 19.
Day 15
Breakfast (296 calories)
1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (295 calories)
1/4 cup dried walnut halves1 large pear
P.M. Snack (164 calories)
1/4 cup dried walnut halves
Dinner (400 calories)
1 serving Roasted Salmon & Tomatoes with Garlic & Olives1/2 cup cooked brown rice
Daily Totals: 1,514 calories, 68 g protein, 123 g carbohydrates, 33 g fiber, 89 g fat, 1,268 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumbers.
To Make it 2,000 Calories: Add 1 medium apple to breakfast, 1 large pear to lunch and 1 serving Guacamole Chopped Salad to dinner.
Day 16
A.M. Snack (236 calories)
8 dried walnut halves1 large pear
Lunch (337 calories)
1 serving Brussels Sprouts Salad with Crunchy Chickpeas
1/4 cup dry-roasted unsalted almonds1/2 cup blueberries
Dinner (411 calories)
1 serving Greek Cauliflower Rice Bowls with Grilled Chicken
Daily Totals: 1,509 calories, 77 g protein, 110 g carbohydrates, 33 g fiber, 91 g fat, 1,185 mg sodium
To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 17
P.M. Snack (330 calories)
1 cup low-fat plain Greek yogurt1/3 cup raspberries3 Tbsp. chopped walnuts
Dinner (428 calories)
1 serving Chicken Cutlets with Sun-Dried Tomato Cream Sauce1 serving Basic Quinoa
Daily Totals: 1,496 calories, 85 g protein, 128 g carbohydrates, 30 g fiber, 75 g fat, 1,185 mg sodium
To Make it 1,200 Calories: Omit the yogurt and the walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 clementine to lunch and add 1 serving Cucumber & Avocado Salad to dinner.
Day 18
A.M. Snack (305 calories)
P.M. Snack (145 calories)
3/4 cup low-fat plain Greek yogurt1/4 cup blueberries
Dinner (439 calories)
1 serving Greek Salad with Edamame1-oz. wheat baguette
Daily Totals: 1,495 calories, 74 g protein, 133 g carbohydrates, 33 g fiber, 79 g fat, 1,718 mg sodium
To Make it 1,200 Calories: Omit the peanut butter at the A.M. snack and change the P.M. snack to 1/2 cup low-fat plain Greek yogurt.
To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack and add 3 Tbsp. slivered almonds to P.M. snack.
Day 19
A.M. Snack (241 calories)
1/4 cup dry-roasted unsalted almonds1 clementine
P.M. Snack (225 calories)
1 medium apple10 dried walnuts
1 serving Thai Tofu & Vegetable Curry with Zucchini Noodles
Daily Totals: 1,508 calories, 64 g protein, 107 g carbohydrates, 32 g fiber, 102 g fat, 965 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the apple at the P.M. snack.
To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 20
A.M. Snack (315 calories)
Lunch (355 calories)
1 serving Salmon-Stuffed Avocados1 medium orange
1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce1/2 cup cooked brown rice
Daily Totals: 1,510 calories, 88 g protein, 129 g carbohydrates, 32 g fiber, 79 g fat, 982 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 1 medium apple.
To Make it 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.
Day 21
P.M. Snack (95 calories)
Dinner (586 calories)
1 serving Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice1 serving Cucumber & Avocado Salad
Daily Totals: 1,518 calories, 94 g protein, 122 g carbohydrates, 34 g fiber, 80 g fat, 1,656 mg sodium
To Make it 1,200 Calories: Omit the yogurt and increase the blueberries to 1/3 cup at the A.M. snack plus omit the Cucumber & Avocado Salad at dinner.
To Make it 2,000 Calories: Add 4 Tbsp. chopped walnuts to A.M. snack and 3 Tbsp. natural peanut butter to P.M. snack.
Week 4
Greek Muffin-Tin-Omelets With Feta and Peppers on white plate
Make Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 23 through 25, plus freeze the remaining servings to have for breakfast on Days 29 & 30.Prepare Asian-Style Chicken Salad Bowls to have for lunch on Days 23 through 26.
Day 22
P.M. Snack (238 calories)
1/4 cup dry-roasted unsalted almonds1/2 cup raspberries
Dinner (522 calories)
1 serving Rosemary Roasted Salmon with Asparagus & Potatoes
Daily Totals: 1,494 calories, 87 g protein, 115 g carbohydrates, 33 g fiber, 81 g fat, 1,160 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/4 cup dried walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 23
Breakfast (288 calories)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers1 medium orange
A.M. Snack (169 calories)
1 cup raspberries8 dried walnut halves
Lunch (361 calories)
1 serving Asian-Style Chicken Salad Bowls1 plum
1 cup blackberries1/4 cup dry-roasted unsalted almonds
Daily Totals: 1,518 calories, 74 g protein, 97 g carbohydrates, 32 g fiber, 99 g fat, 1,495 mg sodium
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 24
1/4 cup dry-roasted unsalted almonds1 cup blackberries
Dinner (458 calories)
1 serving Shrimp Cauliflower Riced Rice2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,506 calories, 79 g protein, 114 g carbohydrates, 32 g fiber, 89 g fat, 1,758 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 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/4 cup dried walnut halves to A.M. snack and increase to 1/3 cup almonds at P.M. snack.
Day 25
1 serving Ricotta-Stuffed Portobellos with Arugula Salad1 serving Cucumber & Avocado Salad
Meal-Prep Tip: prepare three servings of Berry Chia Pudding to have for breakfast on days 26 - 28
Daily Totals: 1,506 calories, 61 g protein, 125 g carbohydrates, 32 g fiber, 93 g fat, 1,769 mg sodium
To Make it 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 clementine to dinner.
Day 26
Breakfast (343 calories)
1 serving Berry Chia Pudding
10 dried walnut halves
Daily Totals: 1,514 calories, 75 g protein, 121 g carbohydrates, 35 g fiber, 87 g fat, 1,517 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 2 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 avocado to dinner.
Day 27
Lunch (387 calories)
1 serving Green Salad with Edamame & Beets1 medium orange
P.M. Snack (137 calories)
2/3 cup low-fat plain Greek yogurt1/3 cup blueberries
Daily Totals: 1,483 calories, 85 g protein, 110 g carbohydrates, 38 g fiber, 80 g fat, 1,490 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumbers and omit the yogurt at the P.M. snack.
To Make it 2,000 Calories: Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.
Day 28
1 serving Turkey Meatballs with Green Beans & Cherry Tomatoes1 serving Basic Quinoa
Daily Totals: 1,489 calories, 69 g protein, 145 g carbohydrates, 43 g fiber, 74 g fat, 1,515 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumber and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to P.M. snack and 1 serving Cucumber & Avocado Salad to dinner.
week 5 weight loss
one skillet chicken paprikash
Day 29
Lunch (384 calories)
1 serving Turkey Meatballs with Green Beans & Cherry Tomatoes1 serving plum
P.M. Snack (270 calories)
1 cup raspberries1/4 cup dry-roasted unsalted almonds
Dinner (431 calories)
1 serving One-Skillet Paprikash with Mushrooms & Onions2 cups mixed greens1 serving Citrus Vinaigrette
Daily Totals: 1,505 calories, 78 g protein, 114 g carbohydrates, 31 g fiber, 88 g fat, 1,726 mg sodium
To Make it 2,000 Calories: Add 1/4 cup dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner.
Day 30
Dinner (468 calories)
1 serving Scallops & Cherry Tomatoes with Caper-Butter Sauce1 serving Guacamole Chopped Salad
Daily Totals: 1,520 calories, 65 g protein, 117 g carbohydrates, 30 g fiber, 93 g fat, 1,851 mg sodium
To Make it 2,000 Calories: add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dried walnut halves to A.M. snack.
Week 1
Week 1
spice grilled chicken
spice grilled chicken
Week 2
Week 2
Easy Salmon Cakes with Arugula Salad
Easy Salmon Cakes with Arugula Salad
week 3
week 3
meal prep of brussels sprouts salad with crunchy chickpease
meal prep of brussels sprouts salad with crunchy chickpease
Week 4
Week 4
Greek Muffin-Tin-Omelets With Feta and Peppers on white plate
Greek Muffin-Tin-Omelets With Feta and Peppers on white plate
week 5 weight loss
week 5 weight loss
one skillet chicken paprikash
one skillet chicken paprikash
