While most of us aren’t lucky enough to spend our summer soaking up the sun on the coast of the Mediterranean Sea, we can at least eat like we do, thanks to this 30-day low-carb Mediterranean meal plan—and enjoy the health benefits of doing so. Though the Mediterranean diet works well in all seasons, it’s particularly delicious and fun to follow during the warmer months when fresh, seasonal produce—a staple of the diet—is so plentiful. In this version, we opt for a low carb Mediterranean plan. We aimed to keep the carbs around 100 grams per day, which is about half the typical amount of carbohydrates in a diet of this calorie level, but not so low that you’ll miss out on important nutrients, like fiber. Because many people follow meal plans for weight loss, we capped the calorie level at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. Plus, we include modifications for 1,200 and 2,000 calories per day, so this plan can work for those with varying calorie needs. Read More: 10 Healthy Low-Carb Foods from the Mediterranean Diet Grilled Chicken with Red Pepper-Pecan Romesco Sauce Health Benefits of the Mediterranean Diet: Healthier Hearts: Research shows that people who follow this healthy eating plan have lower rates of heart disease and stroke. Likely playing a role is the diets similarity to the anti-inflammatory diet. Less inflammation leads to better health all around, but particularly when it comes to improving our heart health.Brain Benefits: Studies show that people who follow this healthy eating plan have a decreased risk of developing Alzheimer’s disease and memory decline. One study even showed that the Mediterranean diet can reduce the brain’s age by 5 years.Weight Loss: Those who follow the Mediterranean diet tend to have an easier time maintaining a healthy weight than those following other plans. A likely benefit for weight loss and maintenance is the diet’s high-fiber content, which is a nutrient that helps keep us feeling full and satisfied for longer afer a meal. This plan provides at least 30 grams of fiber per day.Lower Diabetes Risk: People who eat the Mediterranean way tend to have better blood sugar control and lower their risk of developing diabetes. This lower-carb version is particularly great for those struggling to improve their blood sugars and glycemic control. Read More: Why is the Mediterranean Diet So Healthy? What to Eat on a Low-Carb Mediterranean Diet: Leafy greensTomatoesEggplantVegetablesFruits, especially berriesHerbs and spicesSalmon and other fishShellfishOlives and olive oilAvocadoNuts and natural nut buttersLegumesSeeds, chia seeds and flax seeds Week 1 Week 1 How to Meal-Prep Your Week of Meals: Make Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 3 & 4. Freeze remaining servings to have later this month. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5. Day 1 Grilled Salmon with Tomatoes & Basil Breakfast (339 calories) 1 serving Avocado & Kale Omelet A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (137 calories) 6 dried walnut halves 1 medium peach Dinner (459 calories) 1 serving Grilled Salmon with Tomatoes & Basil 2 cups mixed greens ½ an avocado, sliced 1 serving Lemon-Basil Vinaigrette Daily Totals: 1,503 calories, 74 g protein, 77 g carbohydrate, 34 g fiber, 107 g fat, 993 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 medium peach and omit the avocado at dinner. To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, increase to ⅓ cup walnut halves at the P.M. snack and increase to 1 whole avocado at dinner. Day 2 Caprese Stuffed Portobello Mushrooms Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (187 calories) 1 plum 12 dried walnut halves Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (431 calories) 1 serving Caprese Stuffed Portobello Mushrooms 1 serving Guacamole Chopped Salad Daily Totals: 1,486 calories, 59 g protein, 84 g carbohydrate, 33 g fiber, 111 g fat, 983 mg sodium To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and change the P.M. snack to 1 cup blackberries. To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, increase to ⅓ cup dried walnut halves at the A.M. snack plus add 1 medium apple with 3 Tbsp. almond butter to lunch. Day 3 Greek Cauliflower Rice Bowls with Grilled Chicken Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (238 calories) ½ cup raspberries ¼ cup dry-roasted unsalted almonds Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (227 calories) 1 ½ cups kefir 1 cup blackberries Dinner (411 calories) 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken Daily Totals: 1,497 calories, 80 g protein, 107 g carbohydrate, 34 g fiber, 87 g fat, 1,625 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce to ¾ cup kefir at the P.M. snack. To Make it 2,000 Calories: Add ⅓ cup almonds to the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner. Day 4 greek-salad-with-edamame.jpeg Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (157 calories) 12 dried walnut halves Dinner (517 calories) 1 serving Greek Salad with Edamame 1 serving Everything Bagel Avocado Toast Daily Totals: 1,501 calories, 59 g protein, 100 g carbohydrate, 36 g fiber, 104 g fat, 1,599 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to ¼ cup blueberries. To Make it 2,000 Calories: Increase to ⅓ cup almonds at the A.M. snack, add 1 medium apple with 3 Tbsp. almond butter at lunch plus increase to ⅓ cup walnuts at the P.M. snack. Day 5 8059139.jpg Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (59 calories) 1 medium peach Lunch (337 calories) 1 serving Brussels Sprouts Salad with Crunchy Chickpeas P.M. Snack (248 calories) ¼ cup dry-roasted unsalted almonds ½ cup blueberries Dinner (519 calories) 1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce 2 cups mixed greens ½ an avocado, sliced 1 serving Lemon-Basil Vinaigrette Daily Totals: 1,488 calories, 76 g protein, 98 g carbohydrate, 36 g fiber, 96 g fat, 1,079 mg sodium To Make it 1,200 Calories: Reduce to 1 ½ Tbsp. walnuts at breakfast and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add ⅓ cup almonds to the A.M. snack, add 1 medium peach to lunch and increase to 1 whole avocado at dinner. Day 6 6351619.jpg Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (64 calories) 1 cup raspberries Lunch (352 calories) 1 serving Salmon-Stuffed Avocados 1 medium peach P.M. Snack (258 calories) 1 cup blackberries 15 dried walnut halves Dinner (523 calories) 1 serving Mojito-Marinated Chicken Kebabs 1 serving Cucumber & Avocado Salad Daily Totals: 1,522 calories, 100 g protein, 93 g carbohydrate, 36 g fiber, 90 g fat, 1,152 mg sodium To Make it 1,200 Calories: Omit the walnuts at breakfast and the P.M. snack. To Make it 2,000 Calories: Increase to 4 Tbsp. walnuts at breakfast, add ⅓ cup almonds to the A.M. snack, increase to ⅓ cup walnuts at the P.M. snack plus add add ⅔ cup cooked quinoa to dinner. Day 7 charred shrimp Breakfast (339 calories) 1 serving Avocado & Kale Omelet A.M. Snack (249 calories) ⅔ cup raspberries ¼ cup dry-roasted unsalted almonds Lunch (352 calories) 1 serving Salmon-Stuffed Avocados 1 medium peach P.M. Snack (131 calories) 1 cup low-fat plain kefir ¼ cup blueberries Dinner (429 calories) 1 serving Charred Shrimp & Pesto Buddha Bowls Daily Totals: 1,500 calories, 88 g protein, 97 g carbohydrate, 31 g fiber, 91 g fat, 1,526 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the kefir at the P.M. snack. To Make it 2,000 Calories: Add ⅓ cup almonds to the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner. Week 2 Week 2 How to Meal-Prep Your Week of Meals: Make Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on days 9 through 12. Day 8 Greek Grilled Salmon Kebabs with Tzatziki & Green Beans Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (384 calories) 1 serving Green Salad with Edamame & Beets 1 medium peach P.M. Snack (118 calories) 9 dried walnut halves Dinner (478 calories) 1 serving Greek Grilled Salmon Kebabs Tzatziki & Green Beans ½ cup quinoa, cooked Daily Totals: 1,510 calories, 96 g protein, 112 g carbohydrate, 30 g fiber, 80 g fat, 1,461 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the quinoa at dinner. To Make it 2,000 Calories: Increase to ⅓ cup almonds at the A.M. snack, increase to ⅓ cup walnuts and add 1 medium peach at the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner. Day 9 Zucchini Noodles with Pesto & Chicken Breakfast (326 calories) 1 serving Mascarpone & Berries Toast A.M. Snack (119 calories) ½ cup low-fat plain kefir 1 cup raspberries Lunch (351 calories) 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (268 calories) 1 cup blackberries ¼ cup dry-roasted unsalted almonds Dinner (430 calories) 1 serving Zucchini Noodles with Pesto & Chicken Daily Totals: 1,494 calories, 80 g protein, 81 g carbohydrate, 30 g fiber, 100 g fat, 1,283 mg sodium To Make it 1,200 Calories: Change the A.M. snack to ½ cup raspberries and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add ⅓ cup almonds to the A.M. snack plus add 1 serving Guacamole Chopped Salad to dinner. Day 10 Vegetarian Niçoise Salad Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (64 calories) 1 cup raspberries Lunch (351 calories) 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (248 calories) ¼ cup dry-roasted unsalted almonds ½ cup blueberries Dinner (540 calories) 1 serving Vegetarian Niçoise Salad 1 serving Everything Bagel Avocado Toast Daily Totals: 1,488 calories, 70 g protein, 109 g carbohydrate, 33 g fiber, 90 g fat, 1,898 mg sodium To Make it 1,200 Calories: Omit the peach at breakfast and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to breakfast and add ⅓ cup almonds and 1 medium peach to the A.M. snack. Day 11 spice grilled chicken Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (270 calories) 1 cup raspberries ¼ cup dry-roasted unsalted almonds Lunch (351 calories) 1 serving Chicken Satay Bowls with Spicy Peanut Sauce 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, 83 g protein, 90 g carbohydrate, 34 g fiber, 96 g fat, 1,787 mg sodium To Make it 1,200 Calories: Omit the peach at breakfast and change the A.M. snack to 1/2 cup raspberries. To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, 1 medium peach to lunch and 1/3 cup almonds to the P.M. snack. Day 12 No-Cook Black Bean Salad Breakfast (326 calories) 1 serving Mascarpone & Berries Toast A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (351 calories) 1 serving Chicken Satay Bowls with Spicy Peanut Sauce P.M. Snack (131 calories) 10 dried walnut halves Dinner (496 calories) 1 serving No-Cook Black Bean Salad 1 serving Everything Bagel Avocado Toast Daily Totals: 1,510 calories, 62 g protein, 99 g carbohydrate, 32 g fiber, 104 g fat, 1,316 mg sodium To Make it 1,200 Calories: Change the P.M. snack to 1/2 cup sliced cucumber and omit the Everything Bagel Avocado Toast at dinner. To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. natural peanut butter to breakfast and increase to 1/3 cup dried walnut halves at the P.M. snack. Day 13 Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Breakfast (326 calories) 1 serving Mascarpone & Berries Toast A.M. Snack (225 calories) ¼ cup dried walnut halves 1 cup blackberries Lunch (305 calories) 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette 1 medium peach P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,504 calories, 58 g protein, 97 g carbohydrate, 31 g fiber, 106 g fat, 797 mg sodium To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and change the P.M. snack to 1 medium peach. To Make it 2,000 Calories: Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to breakfast and add 1 serving Guacamole Chopped Salad to dinner. Day 14 Traditional Greek Salad Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (163 calories) 1 cup low-fat plain kefir 1 cup sliced strawberries Lunch (305 calories) 1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette 1 medium peach P.M. Snack (278 calories) ⅓ cup dried walnut halves 1 cup blackberries Dinner (454 calories) 1 serving Mediterranean Portobello Mushroom Pizzas with Arugula Salad 1 serving Traditional Greek Salad Daily Totals: 1,484 calories, 59 g protein, 134 g carbohydrate, 35 g fiber, 87 g fat, 1,823 mg sodium To Make it 1,200 Calories: Omit the strawberries at the A.M. snack and omit the walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and 20 almonds to the A.M. snack plus increase to 2 servings Traditional Greek Salad at dinner. Week 3 week 3 How to Meal-Prep Your Week of Meals: Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19. Day 15 86973.jpg Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (30 calories) 1 plum Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (593 calories) 1 serving Greek Salmon Salad 1 serving White Bean & Avocado Toast Daily Totals: 1,486 calories, 78 g protein, 125 g carbohydrate, 43 g fiber, 84 g fat, 1,989 mg sodium To Make it 1,200 Calories: Reduce to 20 almonds at the P.M. snack and omit the White Bean & Avocado Toast at dinner. To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup almonds to the A.M. snack. Day 16 Lemon Chicken Piccata Credit: Eva Kolenko Breakfast (285 calories) 1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach A.M. Snack (174 calories) 1 cup low-fat plain kefir 1 cup raspberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (268 calories) 1 cup blackberries ¼ cup dry-roasted unsalted almonds Dinner (417 calories) 1 serving Lemon Chicken Piccata 1 serving Cucumber, Tomato & Feta Salad Daily Totals: 1,518 calories, 88 g protein, 96 g carbohydrate, 30 g fiber, 89 g fat, 1,743 mg sodium To Make it 1,200 Calories: Omit the kefir at the A.M. snack and omit the almonds at the P.M. snack. To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack plus add 1 medium apple with 2 Tbsp. natural peanut butter to lunch. Day 17 spinach & strawberry meal-prep salad Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (163 calories) 1 cup low-fat plain kefir 1 cup sliced strawberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,483 calories, 82 g protein, 106 g carbohydrate, 30 g fiber, 87 g fat, 1,279 mg sodium To Make it 1,200 Calories: Omit kefir at the A.M. snack and change the P.M. snack to 1 plum. To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack plus add 1 medium apple with 2 Tbsp. natural peanut butter to lunch. Day 18 Eggs in Tomato Sauce with Chickpeas & Spinach Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (216 calories) 1 cup blackberries 20 dry-roasted unsalted almonds Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (169 calories) 1 cup raspberries 8 dried walnut halves Dinner (419 calories) 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach 1-oz. slice whole-wheat baguette Daily Totals: 1,502 calories, 81 g protein, 113 g carbohydrate, 35 g fiber, 87 g fat, 1,453 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 1 plum. To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus increase to 24 dried walnut halves at the P.M. snack. Day 19 salad with chicken tenders and side of honey mustard Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (203 calories) 1 cup raspberries 18 dry-roasted unsalted almonds Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (225 calories) 1 cup blackberries¼ cup dried walnut halves Dinner (394 calories) 1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad Daily Totals: 1,520 calories, 91 g protein, 81 g carbohydrate, 29 g fiber, 98 g fat, 1,011 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 serving Everything Bagel Avocado Toast to dinner. Day 20 green salad with edamame and beets Credit: Katie Webster Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (265 calories) 1 medium peach ¼ cup dry-roasted unsalted almonds Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (161 calories) 1 plum 10 dried walnut halves Dinner (429 calories) 1 serving Charred Shrimp & Pesto Buddha Bowls Daily Totals: 1,505 calories, 88 g protein, 102 g carbohydrate, 30 g fiber, 88 g fat, 1,333 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 6 dried walnut halves. To Make it 2,000 Calories: Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch and add 1 serving Guacamole Chopped Salad to dinner. Day 21 Guacamole Chopped Salad Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (110 calories) 1 cup low-fat plain kefir Dinner (565 calories) 1 serving Easy Grilled Shrimp with Cilantro Salsa Verde 1 serving Guacamole Chopped Salad Daily Totals: 1,502 calories, 86 g protein, 100 g carbohydrate, 37 g fiber, 88 g fat, 1,912 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1/4 cup sliced cucumber. To Make it 2,000 Calories: Add 1 medium apple to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1/3 cup dried walnut halves to the P.M. snack. Week 4 Week 4 How to Meal-Prep Your Week of Meals: Make Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on Days 23 through 25 and 28. Prepare Spinach & Artichoke Salad with Parmesan Vinaigrette to have for lunch on Days 23 through 26. Day 22 Easy Salmon Cakes with Arugula Salad Breakfast (326 calories) 1 serving Mascarpone & Berries Toast A.M. Snack (172 calories) 1 cup blackberries 1 cup low-fat plain kefir Lunch (363 calories) 1 serving Green Goddess Salad with Chickpeas 1 medium peach P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,490 calories, 80 g protein, 116 g carbohydrate, 31 g fiber, 83 g fat, 1,199 mg sodium To Make it 1,200 Calories: Omit the kefir at the A.M. snack and change the P.M. snack to 1 plum. To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack plus add 1 whole avocado, sliced, to dinner. Day 23 hummus-chicken Breakfast (262 calories) 1 serving Parmesan & Vegetable Muffin-Tin Omelets ¾ cup blackberries A.M. Snack (174 calories) 1 cup low-fat plain kefir 1 cup raspberries Lunch (383 calories) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette 1 medium peach P.M. Snack (206 calories) ¼ cup dry-roasted unsalted almonds Dinner (496 calories) 1 serving Hummus-Crusted Chicken 1 serving Traditional Greek Salad Daily Totals: 1,520 calories, 96 g protein, 92 g carbohydrate, 30 g fiber, 90 g fat, 1,914 mg sodium To Make it 1,200 Calories: Omit the kefir at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumber. To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 1/3 cup almonds at the P.M. snack. Day 24 Grilled Fish with Peperonata Breakfast (262 calories) 1 serving Parmesan & Vegetable Muffin-Tin Omelets ¾ cup blackberries A.M. Snack (216 calories) 1 cup blackberries 20 dry-roasted unsalted almonds Lunch (383 calories) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette 1 medium peach P.M. Snack (227 calories) 1 cup raspberries ¼ cup dried walnut halves Dinner (396 calories) 1 serving Grilled Fish with Peperonata Daily Totals: 1,484 calories, 78 g protein, 90 g carbohydrate, 36 g fiber, 95 g fat, 1,462 mg sodium To Make it 1,200 Calories: Reduce to 7 almonds at the A.M. snack and omit the walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast and add 10 dried walnut halves to the A.M. snack. Day 25 Parmesan & Vegetable Muffin-Tin Omelets with grapes Breakfast (262 calories) 1 serving Parmesan & Vegetable Muffin-Tin Omelets ¾ cup blackberries A.M. Snack (262 calories) ¼ cup dry-roasted unsalted almonds ⅔ cup blueberries Lunch (383 calories) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette 1 medium peach P.M. Snack (167 calories) 8 dried walnut halves 1 cup blackberries Dinner (430 calories) 1 serving Zucchini Noodles with Pesto & Chicken Daily Totals: 1,503 calories, 75 g protein, 89 g carbohydrate, 30 g fiber, 101 g fat, 1,598 mg sodium To Make it 1,200 Calories:Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack. To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 15 dried walnut halves at the P.M. snack. Day 26 Shrimp Cobb Salad with Dijon Dressing Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (265 calories ¼ cup dry-roasted unsalted almonds 1 medium peach Lunch (383 calories) 1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette 1 medium peach P.M. Snack (174 calories) 1 cup raspberries 1 cup low-fat plain kefir Dinner (378 calories) 1 serving Shrimp Cobb Salad with Dijon Dressing Daily Totals: 1,523 calories, 93 g protein, 102 g carbohydrate, 30 g fiber, 90 g fat, 1,265 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the kefir at the P.M. snack. To Make it 2,000 Calories: Add 22 dried walnut halves to the P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner. Day 27 White Bean & Veggie Salad Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (163 calories) 10 dried walnut halves ½ cup raspberries Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (146 calories) ¾ cup blueberries ¾ cup low-fat plain kefir Dinner (523 calories) 1 serving Mojito-Marinated Chicken Kebabs 1 serving Cucumber & Avocado Salad Daily Totals: 1,517 calories, 90 g protein, 100 g carbohydrate, 30 g fiber, 89 g fat, 1,153 mg sodium To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and change the P.M. snack to 1/3 cup sliced bell pepper. To Make it 2,000 Calories: Increase to 18 dried walnut halves at the A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack. Day 28 Salmon with Sun-Dried Tomato Cream Sauce Credit: Jamie Vespa Breakfast (262 calories) 1 serving Parmesan & Vegetable Muffin-Tin Omelets ¾ cup blackberries A.M. Snack (237 calories) ¼ cup dry-roasted unsalted almonds 1 plum Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (222 calories) ¼ cup dried walnut halves 1 medium peach Dinner (400 calories) 1 serving Salmon with Sun-Dried Tomato Cream Sauce Daily Totals: 1,481 calories, 66 g protein, 110 g carbohydrate, 31 g fiber, 91 g fat, 1,142 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce to 8 dried walnut halves at the P.M. snack. To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast, increase to 1/3 cup almonds at the A.M. snack plus add 1 medium peach to lunch. Week 5 week 5 weight loss Day 29 a white platter with cucumbers and avocados Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (265 calories) ¼ cup dry-roasted unsalted almonds 1 medium peach Lunch (324 calories) 1 serving Salmon-Stuffed Avocados 1 plum P.M. Snack (172 calories) 1 cup low-fat plain kefir 1 cup blackberries Dinner (413 calories) 1 serving Herby Mediterranean Fish with Wilted Greens & Mushrooms 1 serving Cucumber & Avocado Salad Daily Totals: 1,498 calories, 90 g protein, 102 g carbohydrate, 31 g fiber, 90 g fat, 1,483 mg sodium To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the kefir at the P.M. snack. To Make it 2,000 Calories: Add 24 dried walnut halves to the P.M. snack plus increase to 2 servings Cucumber & Avocado Salad at dinner. Day 30 spice grilled chicken Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts A.M. Snack (64 calories) 1 cup raspberries Lunch (324 calories) 1 serving Salmon-Stuffed Avocados 1 plum P.M. Snack (281 calories) 1 cup blueberries 15 dried walnut halves Dinner (530 calories) 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Traditional Greek Salad Daily Totals: 1,523 calories, 89 g protein, 90 g carbohydrate, 30 g fiber, 97 g fat, 1,425 mg sodium To Make it 1,200 Calories: Reduce to 6 walnuts at the P.M. snack and omit the Traditional Greek Salad at dinner. To Make it 2,000 Calories: Add 1 medium peach to breakfast, add 1/3 cup dry-roasted unsalted almonds to the A.M. snack plus increase to 25 dried walnut halves at the P.M. snack.
While most of us aren’t lucky enough to spend our summer soaking up the sun on the coast of the Mediterranean Sea, we can at least eat like we do, thanks to this 30-day low-carb Mediterranean meal plan—and enjoy the health benefits of doing so. Though the Mediterranean diet works well in all seasons, it’s particularly delicious and fun to follow during the warmer months when fresh, seasonal produce—a staple of the diet—is so plentiful. In this version, we opt for a low carb Mediterranean plan. We aimed to keep the carbs around 100 grams per day, which is about half the typical amount of carbohydrates in a diet of this calorie level, but not so low that you’ll miss out on important nutrients, like fiber.
Because many people follow meal plans for weight loss, we capped the calorie level at 1,500 calories per day, which is a level where most people will lose 1 to 2 pounds per week. Plus, we include modifications for 1,200 and 2,000 calories per day, so this plan can work for those with varying calorie needs.
Read More: 10 Healthy Low-Carb Foods from the Mediterranean Diet
Grilled Chicken with Red Pepper-Pecan Romesco Sauce
Health Benefits of the Mediterranean Diet:
Healthier Hearts: Research shows that people who follow this healthy eating plan have lower rates of heart disease and stroke. Likely playing a role is the diets similarity to the anti-inflammatory diet. Less inflammation leads to better health all around, but particularly when it comes to improving our heart health.Brain Benefits: Studies show that people who follow this healthy eating plan have a decreased risk of developing Alzheimer’s disease and memory decline. One study even showed that the Mediterranean diet can reduce the brain’s age by 5 years.Weight Loss: Those who follow the Mediterranean diet tend to have an easier time maintaining a healthy weight than those following other plans. A likely benefit for weight loss and maintenance is the diet’s high-fiber content, which is a nutrient that helps keep us feeling full and satisfied for longer afer a meal. This plan provides at least 30 grams of fiber per day.Lower Diabetes Risk: People who eat the Mediterranean way tend to have better blood sugar control and lower their risk of developing diabetes. This lower-carb version is particularly great for those struggling to improve their blood sugars and glycemic control.
Read More: Why is the Mediterranean Diet So Healthy?
What to Eat on a Low-Carb Mediterranean Diet:
Leafy greensTomatoesEggplantVegetablesFruits, especially berriesHerbs and spicesSalmon and other fishShellfishOlives and olive oilAvocadoNuts and natural nut buttersLegumesSeeds, chia seeds and flax seeds
Week 1
Week 1
How to Meal-Prep Your Week of Meals:
Make Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 3 & 4. Freeze remaining servings to have later this month. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.
Day 1
Grilled Salmon with Tomatoes & Basil
Breakfast (339 calories)
1 serving Avocado & Kale Omelet
A.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (137 calories)
6 dried walnut halves 1 medium peach
Dinner (459 calories)
1 serving Grilled Salmon with Tomatoes & Basil 2 cups mixed greens ½ an avocado, sliced 1 serving Lemon-Basil Vinaigrette
Daily Totals: 1,503 calories, 74 g protein, 77 g carbohydrate, 34 g fiber, 107 g fat, 993 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 medium peach and omit the avocado at dinner.
To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, increase to ⅓ cup walnut halves at the P.M. snack and increase to 1 whole avocado at dinner.
Day 2
Caprese Stuffed Portobello Mushrooms
Breakfast (325 calories)
1 cup low-fat plain Greek yogurt ¼ cup blackberries 3 Tbsp. chopped walnuts
A.M. Snack (187 calories)
1 plum 12 dried walnut halves
Lunch (337 calories)
1 serving Brussels Sprouts Salad with Crunchy Chickpeas
P.M. Snack (206 calories)
¼ cup dry-roasted unsalted almonds
Dinner (431 calories)
1 serving Caprese Stuffed Portobello Mushrooms 1 serving Guacamole Chopped Salad
Daily Totals: 1,486 calories, 59 g protein, 84 g carbohydrate, 33 g fiber, 111 g fat, 983 mg sodium
To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and change the P.M. snack to 1 cup blackberries.
To Make it 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast, increase to ⅓ cup dried walnut halves at the A.M. snack plus add 1 medium apple with 3 Tbsp. almond butter to lunch.
Day 3
Greek Cauliflower Rice Bowls with Grilled Chicken
Breakfast (285 calories)
1 serving Greek Muffin-Tin Omelets with Feta & Peppers 1 medium peach
A.M. Snack (238 calories)
½ cup raspberries ¼ cup dry-roasted unsalted almonds
P.M. Snack (227 calories)
1 ½ cups kefir 1 cup blackberries
Dinner (411 calories)
1 serving Greek Cauliflower Rice Bowls with Grilled Chicken
Daily Totals: 1,497 calories, 80 g protein, 107 g carbohydrate, 34 g fiber, 87 g fat, 1,625 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce to ¾ cup kefir at the P.M. snack.
To Make it 2,000 Calories: Add ⅓ cup almonds to the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner.
Day 4
greek-salad-with-edamame.jpeg
P.M. Snack (157 calories)
12 dried walnut halves
Dinner (517 calories)
1 serving Greek Salad with Edamame 1 serving Everything Bagel Avocado Toast
Daily Totals: 1,501 calories, 59 g protein, 100 g carbohydrate, 36 g fiber, 104 g fat, 1,599 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to ¼ cup blueberries.
To Make it 2,000 Calories: Increase to ⅓ cup almonds at the A.M. snack, add 1 medium apple with 3 Tbsp. almond butter at lunch plus increase to ⅓ cup walnuts at the P.M. snack.
Day 5
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A.M. Snack (59 calories)
1 medium peach
P.M. Snack (248 calories)
¼ cup dry-roasted unsalted almonds ½ cup blueberries
Dinner (519 calories)
1 serving Grilled Chicken with Red Pepper-Pecan Romesco Sauce 2 cups mixed greens ½ an avocado, sliced 1 serving Lemon-Basil Vinaigrette
Daily Totals: 1,488 calories, 76 g protein, 98 g carbohydrate, 36 g fiber, 96 g fat, 1,079 mg sodium
To Make it 1,200 Calories: Reduce to 1 ½ Tbsp. walnuts at breakfast and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add ⅓ cup almonds to the A.M. snack, add 1 medium peach to lunch and increase to 1 whole avocado at dinner.
Day 6
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A.M. Snack (64 calories)
1 cup raspberries
Lunch (352 calories)
1 serving Salmon-Stuffed Avocados 1 medium peach
P.M. Snack (258 calories)
1 cup blackberries 15 dried walnut halves
Dinner (523 calories)
1 serving Mojito-Marinated Chicken Kebabs 1 serving Cucumber & Avocado Salad
Daily Totals: 1,522 calories, 100 g protein, 93 g carbohydrate, 36 g fiber, 90 g fat, 1,152 mg sodium
To Make it 1,200 Calories: Omit the walnuts at breakfast and the P.M. snack.
To Make it 2,000 Calories: Increase to 4 Tbsp. walnuts at breakfast, add ⅓ cup almonds to the A.M. snack, increase to ⅓ cup walnuts at the P.M. snack plus add add ⅔ cup cooked quinoa to dinner.
Day 7
charred shrimp
A.M. Snack (249 calories)
⅔ cup raspberries ¼ cup dry-roasted unsalted almonds
P.M. Snack (131 calories)
1 cup low-fat plain kefir ¼ cup blueberries
Dinner (429 calories)
1 serving Charred Shrimp & Pesto Buddha Bowls
Daily Totals: 1,500 calories, 88 g protein, 97 g carbohydrate, 31 g fiber, 91 g fat, 1,526 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the kefir at the P.M. snack.
Week 2
Week 2
Make Chicken Satay Bowls with Spicy Peanut Sauce to have for lunch on days 9 through 12.
Day 8
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
Lunch (384 calories)
1 serving Green Salad with Edamame & Beets 1 medium peach
P.M. Snack (118 calories)
9 dried walnut halves
Dinner (478 calories)
1 serving Greek Grilled Salmon Kebabs Tzatziki & Green Beans ½ cup quinoa, cooked
Daily Totals: 1,510 calories, 96 g protein, 112 g carbohydrate, 30 g fiber, 80 g fat, 1,461 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and omit the quinoa at dinner.
To Make it 2,000 Calories: Increase to ⅓ cup almonds at the A.M. snack, increase to ⅓ cup walnuts and add 1 medium peach at the P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner.
Day 9
Zucchini Noodles with Pesto & Chicken
Breakfast (326 calories)
1 serving Mascarpone & Berries Toast
A.M. Snack (119 calories)
½ cup low-fat plain kefir 1 cup raspberries
Lunch (351 calories)
1 serving Chicken Satay Bowls with Spicy Peanut Sauce
P.M. Snack (268 calories)
1 cup blackberries ¼ cup dry-roasted unsalted almonds
Dinner (430 calories)
1 serving Zucchini Noodles with Pesto & Chicken
Daily Totals: 1,494 calories, 80 g protein, 81 g carbohydrate, 30 g fiber, 100 g fat, 1,283 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to ½ cup raspberries and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add ⅓ cup almonds to the A.M. snack plus add 1 serving Guacamole Chopped Salad to dinner.
Day 10
Vegetarian Niçoise Salad
1 cup raspberries
Dinner (540 calories)
1 serving Vegetarian Niçoise Salad 1 serving Everything Bagel Avocado Toast
Daily Totals: 1,488 calories, 70 g protein, 109 g carbohydrate, 33 g fiber, 90 g fat, 1,898 mg sodium
To Make it 1,200 Calories: Omit the peach at breakfast and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to breakfast and add ⅓ cup almonds and 1 medium peach to the A.M. snack.
Day 11
spice grilled chicken
A.M. Snack (270 calories)
1 cup raspberries ¼ cup dry-roasted unsalted almonds
P.M. Snack (62 calories)
1 cup blackberries
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh
Daily Totals: 1,508 calories, 83 g protein, 90 g carbohydrate, 34 g fiber, 96 g fat, 1,787 mg sodium
To Make it 1,200 Calories: Omit the peach at breakfast and change the A.M. snack to 1/2 cup raspberries.
To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast, 1 medium peach to lunch and 1/3 cup almonds to the P.M. snack.
Day 12
No-Cook Black Bean Salad
10 dried walnut halves
Dinner (496 calories)
1 serving No-Cook Black Bean Salad 1 serving Everything Bagel Avocado Toast
Daily Totals: 1,510 calories, 62 g protein, 99 g carbohydrate, 32 g fiber, 104 g fat, 1,316 mg sodium
To Make it 1,200 Calories: Change the P.M. snack to 1/2 cup sliced cucumber and omit the Everything Bagel Avocado Toast at dinner.
To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. natural peanut butter to breakfast and increase to 1/3 cup dried walnut halves at the P.M. snack.
Day 13
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
A.M. Snack (225 calories)
¼ cup dried walnut halves 1 cup blackberries
Lunch (305 calories)
1 serving Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette 1 medium peach
Dinner (442 calories)
1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Daily Totals: 1,504 calories, 58 g protein, 97 g carbohydrate, 31 g fiber, 106 g fat, 797 mg sodium
To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and change the P.M. snack to 1 medium peach.
To Make it 2,000 Calories: Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to breakfast and add 1 serving Guacamole Chopped Salad to dinner.
Day 14
Traditional Greek Salad
A.M. Snack (163 calories)
1 cup low-fat plain kefir 1 cup sliced strawberries
P.M. Snack (278 calories)
⅓ cup dried walnut halves 1 cup blackberries
Dinner (454 calories)
1 serving Mediterranean Portobello Mushroom Pizzas with Arugula Salad 1 serving Traditional Greek Salad
Daily Totals: 1,484 calories, 59 g protein, 134 g carbohydrate, 35 g fiber, 87 g fat, 1,823 mg sodium
To Make it 1,200 Calories: Omit the strawberries at the A.M. snack and omit the walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1 serving Everything Bagel Avocado Toast to breakfast and 20 almonds to the A.M. snack plus increase to 2 servings Traditional Greek Salad at dinner.
Week 3
week 3
Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 16 through 19.
Day 15
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Breakfast (296 calories)
1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (30 calories)
1 plum
Dinner (593 calories)
1 serving Greek Salmon Salad 1 serving White Bean & Avocado Toast
Daily Totals: 1,486 calories, 78 g protein, 125 g carbohydrate, 43 g fiber, 84 g fat, 1,989 mg sodium
To Make it 1,200 Calories: Reduce to 20 almonds at the P.M. snack and omit the White Bean & Avocado Toast at dinner.
To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup almonds to the A.M. snack.
Day 16
Lemon Chicken Piccata Credit: Eva Kolenko
A.M. Snack (174 calories)
1 cup low-fat plain kefir 1 cup raspberries
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
Dinner (417 calories)
1 serving Lemon Chicken Piccata 1 serving Cucumber, Tomato & Feta Salad
Daily Totals: 1,518 calories, 88 g protein, 96 g carbohydrate, 30 g fiber, 89 g fat, 1,743 mg sodium
To Make it 1,200 Calories: Omit the kefir at the A.M. snack and omit the almonds at the P.M. snack.
To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack plus add 1 medium apple with 2 Tbsp. natural peanut butter to lunch.
Day 17
spinach & strawberry meal-prep salad
Dinner (415 calories)
1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Daily Totals: 1,483 calories, 82 g protein, 106 g carbohydrate, 30 g fiber, 87 g fat, 1,279 mg sodium
To Make it 1,200 Calories: Omit kefir at the A.M. snack and change the P.M. snack to 1 plum.
Day 18
Eggs in Tomato Sauce with Chickpeas & Spinach
A.M. Snack (216 calories)
1 cup blackberries 20 dry-roasted unsalted almonds
P.M. Snack (169 calories)
1 cup raspberries 8 dried walnut halves
Dinner (419 calories)
1 serving Eggs in Tomato Sauce with Chickpeas & Spinach 1-oz. slice whole-wheat baguette
Daily Totals: 1,502 calories, 81 g protein, 113 g carbohydrate, 35 g fiber, 87 g fat, 1,453 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch plus increase to 24 dried walnut halves at the P.M. snack.
Day 19
salad with chicken tenders and side of honey mustard
A.M. Snack (203 calories)
1 cup raspberries 18 dry-roasted unsalted almonds
P.M. Snack (225 calories)
1 cup blackberries¼ cup dried walnut halves
Dinner (394 calories)
1 serving Homemade Chicken Tenders with Everything Bagel Seasoning over Salad
Daily Totals: 1,520 calories, 91 g protein, 81 g carbohydrate, 29 g fiber, 98 g fat, 1,011 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 20
green salad with edamame and beets Credit: Katie Webster
A.M. Snack (265 calories)
1 medium peach ¼ cup dry-roasted unsalted almonds
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (161 calories)
1 plum 10 dried walnut halves
Daily Totals: 1,505 calories, 88 g protein, 102 g carbohydrate, 30 g fiber, 88 g fat, 1,333 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and change the P.M. snack to 6 dried walnut halves.
To Make it 2,000 Calories: Add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch and add 1 serving Guacamole Chopped Salad to dinner.
Day 21
Guacamole Chopped Salad
P.M. Snack (110 calories)
1 cup low-fat plain kefir
Dinner (565 calories)
1 serving Easy Grilled Shrimp with Cilantro Salsa Verde 1 serving Guacamole Chopped Salad
Daily Totals: 1,502 calories, 86 g protein, 100 g carbohydrate, 37 g fiber, 88 g fat, 1,912 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1 plum and change the P.M. snack to 1/4 cup sliced cucumber.
To Make it 2,000 Calories: Add 1 medium apple to breakfast, add 1 serving Everything Bagel Avocado Toast to lunch and add 1/3 cup dried walnut halves to the P.M. snack.
Week 4
Week 4
Make Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on Days 23 through 25 and 28. Prepare Spinach & Artichoke Salad with Parmesan Vinaigrette to have for lunch on Days 23 through 26.
Day 22
Easy Salmon Cakes with Arugula Salad
A.M. Snack (172 calories)
1 cup blackberries 1 cup low-fat plain kefir
Lunch (363 calories)
1 serving Green Goddess Salad with Chickpeas 1 medium peach
Dinner (424 calories)
1 serving Easy Salmon Cakes with Arugula Salad
Daily Totals: 1,490 calories, 80 g protein, 116 g carbohydrate, 31 g fiber, 83 g fat, 1,199 mg sodium
To Make it 1,200 Calories: Omit the kefir at the A.M. snack and change the P.M. snack to 1 plum.
To Make it 2,000 Calories: Add 15 dried walnut halves to the A.M. snack plus add 1 whole avocado, sliced, to dinner.
Day 23
hummus-chicken
Breakfast (262 calories)
1 serving Parmesan & Vegetable Muffin-Tin Omelets ¾ cup blackberries
Lunch (383 calories)
1 serving Spinach & Artichoke Salad with Parmesan Vinaigrette 1 medium peach
1 serving Hummus-Crusted Chicken 1 serving Traditional Greek Salad
Daily Totals: 1,520 calories, 96 g protein, 92 g carbohydrate, 30 g fiber, 90 g fat, 1,914 mg sodium
To Make it 1,200 Calories: Omit the kefir at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumber.
To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 1/3 cup almonds at the P.M. snack.
Day 24
Grilled Fish with Peperonata
1 cup raspberries ¼ cup dried walnut halves
Dinner (396 calories)
1 serving Grilled Fish with Peperonata
Daily Totals: 1,484 calories, 78 g protein, 90 g carbohydrate, 36 g fiber, 95 g fat, 1,462 mg sodium
To Make it 1,200 Calories: Reduce to 7 almonds at the A.M. snack and omit the walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast and add 10 dried walnut halves to the A.M. snack.
Day 25
Parmesan & Vegetable Muffin-Tin Omelets with grapes
A.M. Snack (262 calories)
¼ cup dry-roasted unsalted almonds ⅔ cup blueberries
P.M. Snack (167 calories)
8 dried walnut halves 1 cup blackberries
Daily Totals: 1,503 calories, 75 g protein, 89 g carbohydrate, 30 g fiber, 101 g fat, 1,598 mg sodium
To Make it 1,200 Calories:Omit the almonds at the A.M. snack and omit the walnuts at the P.M. snack.
To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast plus increase to 15 dried walnut halves at the P.M. snack.
Day 26
Shrimp Cobb Salad with Dijon Dressing
A.M. Snack (265 calories
¼ cup dry-roasted unsalted almonds 1 medium peach
P.M. Snack (174 calories)
1 cup raspberries 1 cup low-fat plain kefir
Dinner (378 calories)
1 serving Shrimp Cobb Salad with Dijon Dressing
Daily Totals: 1,523 calories, 93 g protein, 102 g carbohydrate, 30 g fiber, 90 g fat, 1,265 mg sodium
To Make it 2,000 Calories: Add 22 dried walnut halves to the P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 27
White Bean & Veggie Salad
10 dried walnut halves ½ cup raspberries
P.M. Snack (146 calories)
¾ cup blueberries ¾ cup low-fat plain kefir
Daily Totals: 1,517 calories, 90 g protein, 100 g carbohydrate, 30 g fiber, 89 g fat, 1,153 mg sodium
To Make it 1,200 Calories: Change the A.M. snack to 1/2 cup sliced cucumber and change the P.M. snack to 1/3 cup sliced bell pepper.
To Make it 2,000 Calories: Increase to 18 dried walnut halves at the A.M. snack, add 1 serving Everything Bagel Avocado Toast to lunch and add 1/4 cup dry-roasted unsalted almonds to the P.M. snack.
Day 28
Salmon with Sun-Dried Tomato Cream Sauce Credit: Jamie Vespa
A.M. Snack (237 calories)
¼ cup dry-roasted unsalted almonds 1 plum
P.M. Snack (222 calories)
¼ cup dried walnut halves 1 medium peach
Dinner (400 calories)
1 serving Salmon with Sun-Dried Tomato Cream Sauce
Daily Totals: 1,481 calories, 66 g protein, 110 g carbohydrate, 31 g fiber, 91 g fat, 1,142 mg sodium
To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce to 8 dried walnut halves at the P.M. snack.
To Make it 2,000 Calories: Add 1 medium apple with 3 Tbsp. almond butter to breakfast, increase to 1/3 cup almonds at the A.M. snack plus add 1 medium peach to lunch.
Week 5
week 5 weight loss
Day 29
a white platter with cucumbers and avocados
Lunch (324 calories)
1 serving Salmon-Stuffed Avocados 1 plum
P.M. Snack (172 calories)
1 cup low-fat plain kefir 1 cup blackberries
Dinner (413 calories)
1 serving Herby Mediterranean Fish with Wilted Greens & Mushrooms 1 serving Cucumber & Avocado Salad
Daily Totals: 1,498 calories, 90 g protein, 102 g carbohydrate, 31 g fiber, 90 g fat, 1,483 mg sodium
To Make it 2,000 Calories: Add 24 dried walnut halves to the P.M. snack plus increase to 2 servings Cucumber & Avocado Salad at dinner.
Day 30
P.M. Snack (281 calories)
1 cup blueberries 15 dried walnut halves
Dinner (530 calories)
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Traditional Greek Salad
Daily Totals: 1,523 calories, 89 g protein, 90 g carbohydrate, 30 g fiber, 97 g fat, 1,425 mg sodium
To Make it 1,200 Calories: Reduce to 6 walnuts at the P.M. snack and omit the Traditional Greek Salad at dinner.
To Make it 2,000 Calories: Add 1 medium peach to breakfast, add 1/3 cup dry-roasted unsalted almonds to the A.M. snack plus increase to 25 dried walnut halves at the P.M. snack.
Grilled Chicken with Red Pepper-Pecan Romesco Sauce
Grilled Chicken with Red Pepper-Pecan Romesco Sauce
Week 1
Week 1
Grilled Salmon with Tomatoes & Basil
Grilled Salmon with Tomatoes & Basil
Caprese Stuffed Portobello Mushrooms
Caprese Stuffed Portobello Mushrooms
Greek Cauliflower Rice Bowls with Grilled Chicken
Greek Cauliflower Rice Bowls with Grilled Chicken
greek-salad-with-edamame.jpeg
greek-salad-with-edamame.jpeg
8059139.jpg
8059139.jpg
6351619.jpg
6351619.jpg
charred shrimp
charred shrimp
Week 2
Week 2
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
Zucchini Noodles with Pesto & Chicken
Zucchini Noodles with Pesto & Chicken
Vegetarian Niçoise Salad
Vegetarian Niçoise Salad
spice grilled chicken
spice grilled chicken
No-Cook Black Bean Salad
No-Cook Black Bean Salad
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Traditional Greek Salad
Traditional Greek Salad
week 3
week 3
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86973.jpg
Lemon Chicken Piccata Credit: Eva Kolenko
Lemon Chicken Piccata
Credit: Eva Kolenko
spinach & strawberry meal-prep salad
spinach & strawberry meal-prep salad
Eggs in Tomato Sauce with Chickpeas & Spinach
Eggs in Tomato Sauce with Chickpeas & Spinach
salad with chicken tenders and side of honey mustard
salad with chicken tenders and side of honey mustard
green salad with edamame and beets Credit: Katie Webster
green salad with edamame and beets
Credit: Katie Webster
Guacamole Chopped Salad
Guacamole Chopped Salad
Week 4
Week 4
Easy Salmon Cakes with Arugula Salad
Easy Salmon Cakes with Arugula Salad
hummus-chicken
hummus-chicken
Grilled Fish with Peperonata
Grilled Fish with Peperonata
Parmesan & Vegetable Muffin-Tin Omelets with grapes
Parmesan & Vegetable Muffin-Tin Omelets with grapes
Shrimp Cobb Salad with Dijon Dressing
Shrimp Cobb Salad with Dijon Dressing
White Bean & Veggie Salad
White Bean & Veggie Salad
Salmon with Sun-Dried Tomato Cream Sauce Credit: Jamie Vespa
Salmon with Sun-Dried Tomato Cream Sauce
Credit: Jamie Vespa
week 5 weight loss
week 5 weight loss
a white platter with cucumbers and avocados
a white platter with cucumbers and avocados
