Sit on your patio with a glass of wine in hand and pretend you’re visiting the Mediterranean in this healthy meal plan for summer. We map out an entire month of meals and snacks that incorporate the principles of the Mediterranean diet, which means including plenty of fresh produce, fish and legumes, plus healthy fats like nuts and seeds in our daily diet. Summer is the perfect time to shift toward the Mediterranean diet because fresh fruit and vegetables, a staple of this eating style, are plentiful and extra delicious this time of year. Read More: Mediterranean Diet Meal Plans For those aiming to lose weight, we capped this plan at 1,500 calories per day, which is a level where most people will lose a pound or so a week. To make this plan work for most, we also included modifications for 1,200 and 2,000 calories a day, depending on your needs. Mediterranean Diet Foods to Focus On Fruits: Fruits, especially berries and fruits with skin (like peaches, plums, pears and apples) are fantastic. Though they are easy to find fresh in the summer, frozen is a great option as well.Vegetables: When following a Mediterranean diet, the more vegetables the better. Leafy greens, like spinach and kale, are particularly great but aim to include a wide variety as much as possible. Aiming to eat what’s in season or growing fresh near you tends to be a nice way to achieve built-in variety for your produce.Fish: All fish is awesome, but fish high in omega-3 fatty acids, like salmon and mackerel, are especially nutritious.Healthy Fats: Olives, olive oil, nuts, seeds and natural nut butters (which means no additives besides salt) are staples of this healthy eating plan.Legumes: While meat can certainly still be included, the Mediterranean diet supports more vegetarian meals. Try to include more beans and lentils as an alternative protein option. Bonus: They’re super high in fiber too!Whole Grains: Oatmeal, whole-wheat bread and pasta, brown rice and quinoa are all healthy grains to include in this eating lifestyle. Week 1 Week 1 How to Meal-Prep Your Week of Meals: Mix together Quinoa & Chia Oatmeal Mix to have for breakfast on Days 4 through 6 and throughout the rest of the month. Make Berry Chia Pudding to have for breakfast on Days 2 and 3. Prepare Meal-Prep Vegan Moroccan Lettuce Wraps to have for lunch on Days 2 through 5. Day 1 White Bean & Veggie Salad Breakfast (304 calories) 1 serving Berry-Kefir Smoothie A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (130 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup blueberries Dinner (478 calories) 1 serving Greek Grilled Salmon Kebabs with Tzatziki & Green Beans ½ cup cooked quinoa Daily Totals: 1,479 calories, 88 g protein, 148 g carbohydrate, 34 g fiber, 68 g fat, 1,098 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and omit the yogurt at P.M. snack. To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1 medium apple and 1 serving Guacamole Chopped Salad to dinner. Day 2 greek-salad-with-edamame.jpeg Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (83 calories) ½ cup low-fat plain Greek yogurt Lunch (425 calories) 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (439 calories) 1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette Daily Totals: 1,496 calories, 66 g protein, 142 g carbohydrate, 43 g fiber, 79 g fat, 1,250 mg sodium To make it 1,200 calories: Change P.M. snack to 1 plum and omit the baguette at dinner. To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 cup yogurt and add 4 Tbsp. chopped walnuts to A.M. snack, and increase to 1/3 cup almonds at P.M. snack. Day 3 Cherry Tomato & Garlic Pasta Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (124 calories) ¾ cup low-fat plain Greek yogurt Lunch (425 calories) 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps P.M. Snack (59 calories) 1 medium peach Dinner (534 calories) 1 serving Cherry Tomato & Garlic Pasta 2 cups mixed salad greens 1 serving Citrus Vinaigrette Daily Totals: 1,484 calories, 64 g protein, 164 g carbohydrate, 41 g fiber, 69 g fat, 1,378 mg sodium To make it 1,200 calories: Change both A.M. and P.M. snack to 1 plum and omit the side salad at dinner. To make it 2,000 calories: Add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner. Day 4 Meal-Prep Vegan Moroccan Lettuce Wraps Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (425 calories) 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps P.M. Snack (130 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup blueberries Dinner (415 calories) 1 serving Spinach-Mushroom Frittata with Avocado Salad Daily Totals: 1,483 calories, 72 g protein, 146 g carbohydrate, 33 g fiber, 73 g fat, 1,312 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and omit the yogurt at P.M. snack. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 3 Tbsp. chopped walnuts to P.M. snack. Day 5 Cobb Salad with Herb-Rubbed Chicken Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (425 calories) 1 serving Meal-Prep Vegan Moroccan Lettuce Wraps P.M. Snack (125 calories) ⅔ cup low-fat plain Greek yogurt ⅓ cup blackberries Dinner (412 calories) 1 serving Cobb Salad with Herb-Rubbed Chicken Daily Totals: 1,480 calories, 75 g protein, 126 g carbohydrate, 33 g fiber, 80 g fat, 1,162 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and omit the yogurt at P.M. snack. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack. Day 6 Prosciutto Pizza with Corn & Arugula Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (64 calories) 1 cup raspberries Lunch (422 calories) 1 serving Hummus & Greek Salad P.M. Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 cup blackberries Dinner (436 calories) 1 serving Prosciutto Pizza with Corn & Arugula Daily Totals: 1,496 calories, 56 g protein, 167 g carbohydrate, 35 g fiber, 76 g fat, 1,429 mg sodium To make it 1,200 calories: Omit the kefir at breakfast and omit the almonds at P.M. snack. To make it 2,000 calories: Add 1/3 cup walnut halves to A.M. snack, add 1 medium peach to lunch, and add 1 serving Guacamole Chopped Salad to dinner. Day 7 Berry-Kefir Smoothie Breakfast (304 calories) 1 serving Berry-Kefir Smoothie A.M. Snack (193 calories) 25 unsalted dry-roasted almonds Lunch (422 calories) 1 serving Hummus & Greek Salad P.M. Snack (62 calories) 1 cup blackberries Dinner (530 calories) 1 serving Chicken Shawarma with Yogurt Sauce 1 serving Traditional Greek Salad Daily Totals: 1,510 calories, 71 g protein, 140 g carbohydrate, 34 g fiber, 81 g fat, 1,496 mg sodium To make it 1,200 calories: Change A.M. snack to 1 medium peach and omit the Traditional Greek Salad at dinner. To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack. Week 2 Week 2 How to Meal-Prep Your Week of Meals: Make Chicken Caprese Pasta Salad Bowls to have for lunch on Days 9 through 12. Day 8 Grilled Salmon with Tomatoes & Basil Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (64 calories) 1 cup raspberries Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 cup blackberries Dinner (447 calories) 1 serving Grilled Salmon with Tomatoes & Basil 1 serving Cucumber & Avocado Salad Daily Totals: 1,515 calories, 90 g protein, 127 g carbohydrate, 39 g fiber, 77 g fat, 1,141 mg sodium To make it 1,200 calories: Omit the kefir at breakfast and omit the almonds at P.M. snack. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 15 walnut halves to A.M. snack. Day 9 spice grilled chicken Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (180 calories) 15 unsalted dry-roasted almonds 1 cup raspberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (62 calories) 1 cup blackberries Dinner (408 calories) 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Creamy Cucumber Salad Daily Totals: 1,489 calories, 99 g protein, 195 g carbohydrate, 32 g fiber, 76 g fat, 1,104 mg sodium To make it 1,200 calories: Reduce to 1 Tbsp. walnuts at breakfast, omit the almonds at A.M. snack and omit the Creamy Cucumber Salad at dinner. To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 plum to lunch, and add 1/3 cup almonds to P.M. snack. Day 10 quinoa chia oatmeal Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (62 calories) 1 cup blackberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (429 calories) 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch Daily Totals: 1,518 calories, 91 g protein, 145 g carbohydrate, 32 g fiber, 67 g fat, 965 mg sodium To make it 1,200 calories: Omit the kefir at breakfast, reduce to 1/2 cup blackberries at A.M. snack, and change P.M. snack to 1 plum. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 20 almonds to A.M. snack. Day 11 Grilled Skirt Steak with Corn-Tomato Relish Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (64 calories) 1 cup raspberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (201 calories) 1 cup blackberries 18 unsalted dry-roasted almonds Dinner (407 calories) 1 serving Grilled Skirt Steak with Corn-Tomato Relish 1-oz. slice whole-wheat baguette Daily Totals: 1,510 calories, 99 g protein, 125 g carbohydrate, 30 g fiber, 72 g fat, 1,038 mg sodium To make it 1,200 calories: Omit the walnuts at breakfast, reduce to 3/4 cup raspberries at A.M. snack, and omit the almonds at P.M. snack. To make it 2,000 calories: Add 20 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 12 chicken caprese pasta salad in glass food storage container Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (63 calories) ¾ cup blueberries Lunch (514 calories) 1 serving Chicken Caprese Pasta Salad Bowls P.M. Snack (193 calories) 1 cup blackberries 10 walnut halves Dinner (414 calories) 1 serving Basil-Chickpea Flatbread Daily Totals: 1,509 calories, 85 g protein, 146 g carbohydrate, 32 g fiber, 71 g fat, 1,080 mg sodium To make it 1,200 calories: Omit the walnuts both at breakfast and at P.M. snack, plus reduce to 3/4 cup blackberries at P.M. snack. To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 25 walnut halves at P.M. snack. Day 13 Bruschetta Chicken Pasta Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (422 calories) 1 serving Hummus & Greek Salad P.M. Snack (62 calories) 1 cup blackberries Dinner (499 calories) 1 serving Bruschetta Chicken Pasta Daily Totals: 1,495 calories, 71 g protein, 151 g carbohydrate, 31 g fiber, 73 g fat, 1,535 mg sodium To make it 1,200 calories: Omit the kefir at breakfast and change A.M. snack to 1 plum. To make it 2,000 calories: Add 20 walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 14 Hummus & Greek Salad Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (62 calories) 1 cup blackberries Lunch (422 calories) 1 serving Hummus & Greek Salad P.M. Snack (147 calories) 1 cup raspberries ½ cup low-fat plain Greek yogurt Dinner (547 calories) 1 serving Easy Shrimp Tacos 2 cups mixed salad greens 1 serving Citrus Vinaigrette Daily Totals: 1,502 calories, 83 g protein, 118 g carbohydrate, 32 g fiber, 83 g fat, 1,561 mg sodium To make it 1,200 calories: Omit the walnuts at breakfast and omit the side salad at dinner. To make it 2,000 calories: Add 1/4 cup walnut halves to A.M. snack and add 1 whole avocado, sliced, to dinner. Week 3 week 3 How to Meal-Prep Your Week of Meals: Make Berry Chia Pudding to have for breakfast on Days 16 and 17. Prepare Lemon-Roasted Vegetable Hummus Bowls to have for lunch on Days 16 through 19. Day 15 Crispy Fish Taco Bowls Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (272 calories) ⅓ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (62 calories) 1 cup blackberries Dinner (475 calories) 1 serving Crispy Fish Taco Bowls Daily Totals: 1,494 calories, 68 g protein, 110 g carbohydrate, 32 g fiber, 93 g fat, 1,135 mg sodium To make it 1,200 calories: Reduce to 2 Tbsp. walnuts at breakfast and change A.M. snack to 1 plum. To make it 2,000 calories: Add 20 walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 16 Grilled Chicken Breasts with Tomato-Caper Sauce Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (231 calories) 30 unsalted dry-roasted almonds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (59 calories) 1 medium peach Dinner (492 calories) 1 serving Grilled Chicken Breasts with Tomato-Caper Sauce ½ cup cooked quinoa 2 cups mixed salad greens 1 serving Citrus Vinaigrette Daily Totals: 1,484 calories, 66 g protein, 132 g carbohydrate, 40 g fiber, 81 g fat, 1,135 mg sodium To make it 1,200 calories: Change A.M. snack to 1 medium peach and omit the quinoa at dinner. To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to dinner. Day 17 Grilled Chicken Tacos with Slaw Lime Crema Breakfast (343 calories) 1 serving Berry Chia Pudding A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (131 calories) 10 walnut halves Dinner (460 calories) 1 serving Grilled Chicken Tacos with Slaw & Lime Crema 1 serving Jason Mraz’s Guacamole Daily Totals: 1,500 calories, 66 g protein, 127 g carbohydrate, 43 g fiber, 89 g fat, 1,311 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and omit the guacamole at dinner. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and increase to 25 walnut halves at P.M. snack. Day 18 Grilled Eggplant & Tomato Pasta Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (196 calories) 15 walnut halves Dinner (449 calories) 1 serving Grilled Eggplant & Tomato Pasta Daily Totals: 1,517 calories, 54 g protein, 160 g carbohydrate, 36 g fiber, 83 g fat, 1,066 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium peach. To make it 2,000 calories: Add 1 medium peach and increase to 30 walnut halves at P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner. Day 19 Grilled Peach & Brie Smothered Chicken Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving Lemon-Roasted Vegetable Hummus Bowls P.M. Snack (62 calories) 1 cup blackberries Dinner (541 calories) 1 serving Grilled Peach & Brie Smothered Chicken 1 serving Cucumber & Avocado Salad Daily Totals: 1,476 calories, 73 g protein, 125 g carbohydrate, 35 g fiber, 83 g fat, 1,452 mg sodium To make it 1,200 calories: Omit the kefir at breakfast and change A.M. snack to 1 plum. To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 12 walnut halves to P.M. snack. Day 20 Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (64 calories) 1 cup raspberries Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (331 calories) ⅓ cup unsalted dry-roasted almonds 1 medium peach Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,487 calories, 85 g protein, 101 g carbohydrate, 34 g fiber, 87 g fat, 1,156 mg sodium To make it 1,200 calories: Omit the almonds at P.M. snack. To make it 2,000 calories: Add 22 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 21 Greek Summer-Squash Grilled Pizza Breakfast (325 calories) 1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts A.M. Snack (167 calories) 1 cup blackberries 8 walnut halves Lunch (325 calories) 1 serving Green Salad with Edamame & Beets P.M. Snack (265 calories) ¼ cup unsalted dry-roasted almonds 1 medium peach Dinner (418 calories) 1 serving Greek Summer-Squash Grilled Pizza Daily Totals: 1,499 calories, 74 g protein, 130 g fat, 33 g fiber, 83 g fat, 1,532 mg sodium To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the almonds at P.M. snack. To make it 2,000 calories: Increase to 28 walnut halves at A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Week 4 Week 4 How to Meal-Prep Your Week of Meals: Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 23 through 25. Freeze the remaining servings for later this month. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26. Day 22 Grilled Salmon with Sweet Peppers Breakfast (262 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin A.M. Snack (59 calories) 1 medium peach Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (235 calories) 18 walnut halves Dinner (516 calories) 1 serving Grilled Salmon with Sweet Peppers ½ cup cooked quinoa 2 cups mixed salad greens 1 serving Citrus Vinaigrette Daily Totals: 1,501 calories, 79 g protein, 126 g carbohydrate, 31 g fiber, 1,297 mg sodium To make it 1,200 calories: Change P.M. snack to 1 medium peach and omit the side salad at dinner. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1/4 cup almonds to A.M. snack. Day 23 spice grilled chicken Breakfast (295 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 medium peach A.M. Snack (64 calories) 1 cup raspberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (225 calories) ¼ cup walnut halves 1 cup blackberries Dinner (540 calories) 1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Cucumber & Avocado Salad Daily Totals: 1,499 calories, 80 g protein, 87 g carbohydrate, 33 g fiber, 98 g fat, 1,809 mg sodium To make it 1,200 calories: Reduce to 5 walnut halves at P.M. snack and omit the Cucumber & Avocado Salad at dinner. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1/4 cup almonds to A.M. snack. Day 24 Chicken Pesto Pasta with Asparagus Breakfast (295 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 medium peach A.M. Snack (64 calories) 1 cup raspberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (225 calories) ¼ cup walnut halves 1 cup blackberries Dinner (518 calories) 1 serving Chicken Pesto Pasta with Asparagus Daily Totals: 1,477 calories, 82 g protein, 110 g carbohydrate, 32 g fiber, 84 g fat, 1,417 mg sodium To make it 1,200 calories: Omit the peach at breakfast and change P.M. snack to 1/2 cup blackberries. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1/4 cup almonds to A.M. snack. Day 25 Spinach-Mushroom Frittata with Avocado Salad Breakfast (295 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 medium peach A.M. Snack (291 calories) ¼ cup unsalted dry-roasted almonds 1 cup blueberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (145 calories) 1 cup blackberries ½ cup low-fat plain Greek yogurt Dinner (415 calories) 1 serving Spinach-Mushroom Frittata with Avocado Salad Daily Totals: 1,520 calories, 83 g protein, 113 g carbohydrate, 30 g fiber, 87 g fat, 1,648 mg sodium To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1/2 cup blackberries. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 20 almonds to P.M. snack. Day 26 Easy Shrimp Tacos Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (64 calories) 1 cup raspberries Lunch (374 calories) 1 serving Spinach & Strawberry Meal-Prep Salad P.M. Snack (278 calories) ⅓ cup walnut halves 1 cup blackberries Dinner (490 calories) 1 serving Easy Shrimp Tacos 1 serving Pineapple & Cucumber Salad Daily Totals: 1,513 calories, 80 g protein, 145 g carbohydrate, 34 g fiber, 73 g fat, 1,627 mg sodium To make it 1,200 calories: Omit the walnuts at P.M. snack and omit the Pineapple & Cucumber Salad at dinner. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1/4 cup almonds to A.M. snack. Day 27 White Bean & Veggie Salad Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (196 calories) 15 walnut halves Dinner (429 calories) 1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch Daily Totals: 1,498 calories, 68 g protein, 116 g carbohydrate, 34 g fiber, 92 g fat, 986 mg sodium To make it 1,200 calories: Change A.M. snack to 1 plum and reduce P.M. snack to 7 walnut halves. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and increase to 30 walnut halves at P.M. snack. Day 28 Chicken Caesar Pasta Salad Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (118 calories) 9 walnut halves Dinner (532 calories) 1 serving Chicken Caesar Pasta Salad 2 cups mixed salad greens 1 serving Citrus Vinaigrette Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 29 and 30. Daily Totals: 1,523 calories, 71 g protein, 125 g carbohydrate, 31 g fiber, 89 g fat, 1,340 mg sodium To make it 1,200 calories: Change A.M. snack to 1/2 cup sliced cucumber and change P.M. snack to 1/2 cup sliced bell pepper. To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch and add 1 whole avocado, sliced, to dinner. Week 5 week 5 weight loss Day 29 Greek Grilled Salmon Kebabs with Tzatziki & Green Beans Breakfast (295 calories) 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 medium peach A.M. Snack (64 calories) 1 cup raspberries Lunch (383 calories) 1 serving Chicken Caesar Pasta Salad P.M. Snack (278 calories) ⅓ cup walnut halves 1 cup blackberries Dinner (478 calories) 1 serving Greek Grilled Salmon Kebabs with Tzatziki & Green Beans ½ cup cooked quinoa Daily Totals: 1,498 calories, 98 g protein, 135 g carbohydrate, 33 g fiber, 68 g fat, 1,733 mg sodium To Make it 1,200 Calories: Omit the peach at breakfast and omit the walnuts at the P.M. snack. To make it 2,000 calories: Add 1/3 cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 30 Grilled Skirt Steak with Corn-Tomato Relish Breakfast (306 calories) 1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir A.M. Snack (64 calories) 1 cup raspberries Lunch (442 calories) 1 serving Chicken Caesar Pasta Salad 1 medium peach P.M. Snack (278 calories) ⅓ cup walnut halves 1 cup blackberries Dinner (425 calories) 1 serving Grilled Skirt Steak with Corn-Tomato Relish 2 cups mixed salad greens 1-oz. slice whole-wheat baguette Daily Totals: 1,514 calories, 89 g protein, 159 g carbohydrate, 34 g fiber, 65 g fat, 1,516 mg sodium To make it 1,200 calories: Omit the walnuts at P.M. snack and omit the baguette at dinner. To make it 2,000 calories: Add 20 almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
Sit on your patio with a glass of wine in hand and pretend you’re visiting the Mediterranean in this healthy meal plan for summer. We map out an entire month of meals and snacks that incorporate the principles of the Mediterranean diet, which means including plenty of fresh produce, fish and legumes, plus healthy fats like nuts and seeds in our daily diet. Summer is the perfect time to shift toward the Mediterranean diet because fresh fruit and vegetables, a staple of this eating style, are plentiful and extra delicious this time of year.
Read More: Mediterranean Diet Meal Plans
For those aiming to lose weight, we capped this plan at 1,500 calories per day, which is a level where most people will lose a pound or so a week. To make this plan work for most, we also included modifications for 1,200 and 2,000 calories a day, depending on your needs.
Mediterranean Diet Foods to Focus On
Fruits: Fruits, especially berries and fruits with skin (like peaches, plums, pears and apples) are fantastic. Though they are easy to find fresh in the summer, frozen is a great option as well.Vegetables: When following a Mediterranean diet, the more vegetables the better. Leafy greens, like spinach and kale, are particularly great but aim to include a wide variety as much as possible. Aiming to eat what’s in season or growing fresh near you tends to be a nice way to achieve built-in variety for your produce.Fish: All fish is awesome, but fish high in omega-3 fatty acids, like salmon and mackerel, are especially nutritious.Healthy Fats: Olives, olive oil, nuts, seeds and natural nut butters (which means no additives besides salt) are staples of this healthy eating plan.Legumes: While meat can certainly still be included, the Mediterranean diet supports more vegetarian meals. Try to include more beans and lentils as an alternative protein option. Bonus: They’re super high in fiber too!Whole Grains: Oatmeal, whole-wheat bread and pasta, brown rice and quinoa are all healthy grains to include in this eating lifestyle.
Week 1
Week 1
How to Meal-Prep Your Week of Meals:
Mix together Quinoa & Chia Oatmeal Mix to have for breakfast on Days 4 through 6 and throughout the rest of the month. Make Berry Chia Pudding to have for breakfast on Days 2 and 3. Prepare Meal-Prep Vegan Moroccan Lettuce Wraps to have for lunch on Days 2 through 5.
Day 1
White Bean & Veggie Salad
Breakfast (304 calories)
1 serving Berry-Kefir Smoothie
A.M. Snack (206 calories)
¼ cup unsalted dry-roasted almonds
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (130 calories)
⅔ cup low-fat plain Greek yogurt ¼ cup blueberries
Dinner (478 calories)
1 serving Greek Grilled Salmon Kebabs with Tzatziki & Green Beans ½ cup cooked quinoa
Daily Totals: 1,479 calories, 88 g protein, 148 g carbohydrate, 34 g fiber, 68 g fat, 1,098 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and omit the yogurt at P.M. snack.
To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, and add 1 medium apple and 1 serving Guacamole Chopped Salad to dinner.
Day 2
greek-salad-with-edamame.jpeg
Breakfast (343 calories)
1 serving Berry Chia Pudding
A.M. Snack (83 calories)
½ cup low-fat plain Greek yogurt
Lunch (425 calories)
1 serving Meal-Prep Vegan Moroccan Lettuce Wraps
P.M. Snack (206 calories)
Dinner (439 calories)
1 serving Greek Salad with Edamame 1-oz. slice whole-wheat baguette
Daily Totals: 1,496 calories, 66 g protein, 142 g carbohydrate, 43 g fiber, 79 g fat, 1,250 mg sodium
To make it 1,200 calories: Change P.M. snack to 1 plum and omit the baguette at dinner.
To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1 cup yogurt and add 4 Tbsp. chopped walnuts to A.M. snack, and increase to 1/3 cup almonds at P.M. snack.
Day 3
Cherry Tomato & Garlic Pasta
A.M. Snack (124 calories)
¾ cup low-fat plain Greek yogurt
P.M. Snack (59 calories)
1 medium peach
Dinner (534 calories)
1 serving Cherry Tomato & Garlic Pasta 2 cups mixed salad greens 1 serving Citrus Vinaigrette
Daily Totals: 1,484 calories, 64 g protein, 164 g carbohydrate, 41 g fiber, 69 g fat, 1,378 mg sodium
To make it 1,200 calories: Change both A.M. and P.M. snack to 1 plum and omit the side salad at dinner.
To make it 2,000 calories: Add 15 walnut halves to P.M. snack and add 1 avocado, sliced, to dinner.
Day 4
Meal-Prep Vegan Moroccan Lettuce Wraps
Breakfast (306 calories)
1 serving Quinoa & Chia Oatmeal Mix, prepared with water 1 cup low-fat kefir
Dinner (415 calories)
1 serving Spinach-Mushroom Frittata with Avocado Salad
Daily Totals: 1,483 calories, 72 g protein, 146 g carbohydrate, 33 g fiber, 73 g fat, 1,312 mg sodium
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 3 Tbsp. chopped walnuts to P.M. snack.
Day 5
Cobb Salad with Herb-Rubbed Chicken
P.M. Snack (125 calories)
⅔ cup low-fat plain Greek yogurt ⅓ cup blackberries
Dinner (412 calories)
1 serving Cobb Salad with Herb-Rubbed Chicken
Daily Totals: 1,480 calories, 75 g protein, 126 g carbohydrate, 33 g fiber, 80 g fat, 1,162 mg sodium
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack and add 3 Tbsp. chopped walnuts to P.M. snack.
Day 6
Prosciutto Pizza with Corn & Arugula
A.M. Snack (64 calories)
1 cup raspberries
Lunch (422 calories)
1 serving Hummus & Greek Salad
P.M. Snack (268 calories)
¼ cup unsalted dry-roasted almonds 1 cup blackberries
Dinner (436 calories)
1 serving Prosciutto Pizza with Corn & Arugula
Daily Totals: 1,496 calories, 56 g protein, 167 g carbohydrate, 35 g fiber, 76 g fat, 1,429 mg sodium
To make it 1,200 calories: Omit the kefir at breakfast and omit the almonds at P.M. snack.
To make it 2,000 calories: Add 1/3 cup walnut halves to A.M. snack, add 1 medium peach to lunch, and add 1 serving Guacamole Chopped Salad to dinner.
Day 7
Berry-Kefir Smoothie
A.M. Snack (193 calories)
25 unsalted dry-roasted almonds
P.M. Snack (62 calories)
1 cup blackberries
Dinner (530 calories)
1 serving Chicken Shawarma with Yogurt Sauce 1 serving Traditional Greek Salad
Daily Totals: 1,510 calories, 71 g protein, 140 g carbohydrate, 34 g fiber, 81 g fat, 1,496 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach and omit the Traditional Greek Salad at dinner.
To make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 medium peach to lunch, and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.
Week 2
Week 2
Make Chicken Caprese Pasta Salad Bowls to have for lunch on Days 9 through 12.
Day 8
Grilled Salmon with Tomatoes & Basil
Lunch (430 calories)
1 serving Mason Jar Power Salad with Chickpeas & Tuna
Dinner (447 calories)
1 serving Grilled Salmon with Tomatoes & Basil 1 serving Cucumber & Avocado Salad
Daily Totals: 1,515 calories, 90 g protein, 127 g carbohydrate, 39 g fiber, 77 g fat, 1,141 mg sodium
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 15 walnut halves to A.M. snack.
Day 9
spice grilled chicken
Breakfast (325 calories)
1 cup low-fat plain Greek yogurt ¼ cup raspberries 3 Tbsp. chopped walnuts
A.M. Snack (180 calories)
15 unsalted dry-roasted almonds 1 cup raspberries
Lunch (514 calories)
1 serving Chicken Caprese Pasta Salad Bowls
Dinner (408 calories)
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Creamy Cucumber Salad
Daily Totals: 1,489 calories, 99 g protein, 195 g carbohydrate, 32 g fiber, 76 g fat, 1,104 mg sodium
To make it 1,200 calories: Reduce to 1 Tbsp. walnuts at breakfast, omit the almonds at A.M. snack and omit the Creamy Cucumber Salad at dinner.
To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, increase to 1/3 cup almonds at A.M. snack, add 1 plum to lunch, and add 1/3 cup almonds to P.M. snack.
Day 10
quinoa chia oatmeal
A.M. Snack (62 calories)
Dinner (429 calories)
1 serving Chicken & Kale Taco Salad with Jalapeño-Avocado Ranch
Daily Totals: 1,518 calories, 91 g protein, 145 g carbohydrate, 32 g fiber, 67 g fat, 965 mg sodium
To make it 1,200 calories: Omit the kefir at breakfast, reduce to 1/2 cup blackberries at A.M. snack, and change P.M. snack to 1 plum.
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and add 20 almonds to A.M. snack.
Day 11
Grilled Skirt Steak with Corn-Tomato Relish
P.M. Snack (201 calories)
1 cup blackberries 18 unsalted dry-roasted almonds
Dinner (407 calories)
1 serving Grilled Skirt Steak with Corn-Tomato Relish 1-oz. slice whole-wheat baguette
Daily Totals: 1,510 calories, 99 g protein, 125 g carbohydrate, 30 g fiber, 72 g fat, 1,038 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast, reduce to 3/4 cup raspberries at A.M. snack, and omit the almonds at P.M. snack.
To make it 2,000 calories: Add 20 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 12
chicken caprese pasta salad in glass food storage container
A.M. Snack (63 calories)
¾ cup blueberries
P.M. Snack (193 calories)
1 cup blackberries 10 walnut halves
Dinner (414 calories)
1 serving Basil-Chickpea Flatbread
Daily Totals: 1,509 calories, 85 g protein, 146 g carbohydrate, 32 g fiber, 71 g fat, 1,080 mg sodium
To make it 1,200 calories: Omit the walnuts both at breakfast and at P.M. snack, plus reduce to 3/4 cup blackberries at P.M. snack.
To make it 2,000 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack and increase to 25 walnut halves at P.M. snack.
Day 13
Bruschetta Chicken Pasta
Dinner (499 calories)
1 serving Bruschetta Chicken Pasta
Daily Totals: 1,495 calories, 71 g protein, 151 g carbohydrate, 31 g fiber, 73 g fat, 1,535 mg sodium
To make it 1,200 calories: Omit the kefir at breakfast and change A.M. snack to 1 plum.
To make it 2,000 calories: Add 20 walnut halves to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 14
Hummus & Greek Salad
P.M. Snack (147 calories)
1 cup raspberries ½ cup low-fat plain Greek yogurt
Dinner (547 calories)
1 serving Easy Shrimp Tacos 2 cups mixed salad greens 1 serving Citrus Vinaigrette
Daily Totals: 1,502 calories, 83 g protein, 118 g carbohydrate, 32 g fiber, 83 g fat, 1,561 mg sodium
To make it 1,200 calories: Omit the walnuts at breakfast and omit the side salad at dinner.
To make it 2,000 calories: Add 1/4 cup walnut halves to A.M. snack and add 1 whole avocado, sliced, to dinner.
Week 3
week 3
Make Berry Chia Pudding to have for breakfast on Days 16 and 17. Prepare Lemon-Roasted Vegetable Hummus Bowls to have for lunch on Days 16 through 19.
Day 15
Crispy Fish Taco Bowls
A.M. Snack (272 calories)
⅓ cup unsalted dry-roasted almonds
Dinner (475 calories)
1 serving Crispy Fish Taco Bowls
Daily Totals: 1,494 calories, 68 g protein, 110 g carbohydrate, 32 g fiber, 93 g fat, 1,135 mg sodium
To make it 1,200 calories: Reduce to 2 Tbsp. walnuts at breakfast and change A.M. snack to 1 plum.
Day 16
Grilled Chicken Breasts with Tomato-Caper Sauce
A.M. Snack (231 calories)
30 unsalted dry-roasted almonds
1 serving Lemon-Roasted Vegetable Hummus Bowls
Dinner (492 calories)
1 serving Grilled Chicken Breasts with Tomato-Caper Sauce ½ cup cooked quinoa 2 cups mixed salad greens 1 serving Citrus Vinaigrette
Daily Totals: 1,484 calories, 66 g protein, 132 g carbohydrate, 40 g fiber, 81 g fat, 1,135 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 medium peach and omit the quinoa at dinner.
To make it 2,000 calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and add 1 avocado, sliced, to dinner.
Day 17
Grilled Chicken Tacos with Slaw Lime Crema
P.M. Snack (131 calories)
10 walnut halves
Dinner (460 calories)
1 serving Grilled Chicken Tacos with Slaw & Lime Crema 1 serving Jason Mraz’s Guacamole
Daily Totals: 1,500 calories, 66 g protein, 127 g carbohydrate, 43 g fiber, 89 g fat, 1,311 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and omit the guacamole at dinner.
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast and increase to 25 walnut halves at P.M. snack.
Day 18
Grilled Eggplant & Tomato Pasta
P.M. Snack (196 calories)
15 walnut halves
Dinner (449 calories)
1 serving Grilled Eggplant & Tomato Pasta
Daily Totals: 1,517 calories, 54 g protein, 160 g carbohydrate, 36 g fiber, 83 g fat, 1,066 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 medium peach.
To make it 2,000 calories: Add 1 medium peach and increase to 30 walnut halves at P.M. snack plus add 1 serving Guacamole Chopped Salad to dinner.
Day 19
Grilled Peach & Brie Smothered Chicken
Dinner (541 calories)
1 serving Grilled Peach & Brie Smothered Chicken 1 serving Cucumber & Avocado Salad
Daily Totals: 1,476 calories, 73 g protein, 125 g carbohydrate, 35 g fiber, 83 g fat, 1,452 mg sodium
To make it 2,000 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 12 walnut halves to P.M. snack.
Day 20
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Lunch (325 calories)
1 serving Green Salad with Edamame & Beets
P.M. Snack (331 calories)
⅓ cup unsalted dry-roasted almonds 1 medium peach
Dinner (442 calories)
1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Daily Totals: 1,487 calories, 85 g protein, 101 g carbohydrate, 34 g fiber, 87 g fat, 1,156 mg sodium
To make it 1,200 calories: Omit the almonds at P.M. snack.
To make it 2,000 calories: Add 22 walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 21
Greek Summer-Squash Grilled Pizza
A.M. Snack (167 calories)
1 cup blackberries 8 walnut halves
P.M. Snack (265 calories)
¼ cup unsalted dry-roasted almonds 1 medium peach
Dinner (418 calories)
1 serving Greek Summer-Squash Grilled Pizza
Daily Totals: 1,499 calories, 74 g protein, 130 g fat, 33 g fiber, 83 g fat, 1,532 mg sodium
To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the almonds at P.M. snack.
To make it 2,000 calories: Increase to 28 walnut halves at A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Week 4
Week 4
Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 23 through 25. Freeze the remaining servings for later this month. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.
Day 22
Grilled Salmon with Sweet Peppers
Breakfast (262 calories)
1 serving Peanut Butter & Chia Berry Jam English Muffin
A.M. Snack (59 calories)
P.M. Snack (235 calories)
18 walnut halves
Dinner (516 calories)
1 serving Grilled Salmon with Sweet Peppers ½ cup cooked quinoa 2 cups mixed salad greens 1 serving Citrus Vinaigrette
Daily Totals: 1,501 calories, 79 g protein, 126 g carbohydrate, 31 g fiber, 1,297 mg sodium
To make it 1,200 calories: Change P.M. snack to 1 medium peach and omit the side salad at dinner.
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 1/4 cup almonds to A.M. snack.
Day 23
Breakfast (295 calories)
1 serving Muffin-Tin Spinach & Mushroom Mini Quiches 1 medium peach
Lunch (374 calories)
1 serving Spinach & Strawberry Meal-Prep Salad
P.M. Snack (225 calories)
¼ cup walnut halves 1 cup blackberries
Dinner (540 calories)
1 serving Spiced Grilled Chicken with Cauliflower “Rice” Tabbouleh 1 serving Cucumber & Avocado Salad
Daily Totals: 1,499 calories, 80 g protein, 87 g carbohydrate, 33 g fiber, 98 g fat, 1,809 mg sodium
To make it 1,200 calories: Reduce to 5 walnut halves at P.M. snack and omit the Cucumber & Avocado Salad at dinner.
Day 24
Chicken Pesto Pasta with Asparagus
Dinner (518 calories)
1 serving Chicken Pesto Pasta with Asparagus
Daily Totals: 1,477 calories, 82 g protein, 110 g carbohydrate, 32 g fiber, 84 g fat, 1,417 mg sodium
To make it 1,200 calories: Omit the peach at breakfast and change P.M. snack to 1/2 cup blackberries.
Day 25
Spinach-Mushroom Frittata with Avocado Salad
A.M. Snack (291 calories)
¼ cup unsalted dry-roasted almonds 1 cup blueberries
P.M. Snack (145 calories)
1 cup blackberries ½ cup low-fat plain Greek yogurt
Daily Totals: 1,520 calories, 83 g protein, 113 g carbohydrate, 30 g fiber, 87 g fat, 1,648 mg sodium
To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1/2 cup blackberries.
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 20 almonds to P.M. snack.
Day 26
Easy Shrimp Tacos
P.M. Snack (278 calories)
⅓ cup walnut halves 1 cup blackberries
Dinner (490 calories)
1 serving Easy Shrimp Tacos 1 serving Pineapple & Cucumber Salad
Daily Totals: 1,513 calories, 80 g protein, 145 g carbohydrate, 34 g fiber, 73 g fat, 1,627 mg sodium
To make it 1,200 calories: Omit the walnuts at P.M. snack and omit the Pineapple & Cucumber Salad at dinner.
Day 27
Daily Totals: 1,498 calories, 68 g protein, 116 g carbohydrate, 34 g fiber, 92 g fat, 986 mg sodium
To make it 1,200 calories: Change A.M. snack to 1 plum and reduce P.M. snack to 7 walnut halves.
To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and increase to 30 walnut halves at P.M. snack.
Day 28
Chicken Caesar Pasta Salad
P.M. Snack (118 calories)
9 walnut halves
Dinner (532 calories)
1 serving Chicken Caesar Pasta Salad 2 cups mixed salad greens 1 serving Citrus Vinaigrette
Meal-Prep Tip: Reserve 2 servings Chicken Caesar Pasta Salad to have for lunch on days 29 and 30.
Daily Totals: 1,523 calories, 71 g protein, 125 g carbohydrate, 31 g fiber, 89 g fat, 1,340 mg sodium
To make it 1,200 calories: Change A.M. snack to 1/2 cup sliced cucumber and change P.M. snack to 1/2 cup sliced bell pepper.
To make it 2,000 calories: Add 1 serving Everything Bagel Avocado Toast to lunch and add 1 whole avocado, sliced, to dinner.
Week 5
week 5 weight loss
Day 29
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
Lunch (383 calories)
1 serving Chicken Caesar Pasta Salad
Daily Totals: 1,498 calories, 98 g protein, 135 g carbohydrate, 33 g fiber, 68 g fat, 1,733 mg sodium
To Make it 1,200 Calories: Omit the peach at breakfast and omit the walnuts at the P.M. snack.
To make it 2,000 calories: Add 1/3 cup almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.
Day 30
Lunch (442 calories)
1 serving Chicken Caesar Pasta Salad 1 medium peach
Dinner (425 calories)
1 serving Grilled Skirt Steak with Corn-Tomato Relish 2 cups mixed salad greens 1-oz. slice whole-wheat baguette
Daily Totals: 1,514 calories, 89 g protein, 159 g carbohydrate, 34 g fiber, 65 g fat, 1,516 mg sodium
To make it 1,200 calories: Omit the walnuts at P.M. snack and omit the baguette at dinner.
To make it 2,000 calories: Add 20 almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.
Week 1
Week 1
White Bean & Veggie Salad
White Bean & Veggie Salad
greek-salad-with-edamame.jpeg
greek-salad-with-edamame.jpeg
Cherry Tomato & Garlic Pasta
Cherry Tomato & Garlic Pasta
Meal-Prep Vegan Moroccan Lettuce Wraps
Meal-Prep Vegan Moroccan Lettuce Wraps
Cobb Salad with Herb-Rubbed Chicken
Cobb Salad with Herb-Rubbed Chicken
Prosciutto Pizza with Corn & Arugula
Prosciutto Pizza with Corn & Arugula
Berry-Kefir Smoothie
Berry-Kefir Smoothie
Week 2
Week 2
Grilled Salmon with Tomatoes & Basil
Grilled Salmon with Tomatoes & Basil
spice grilled chicken
spice grilled chicken
quinoa chia oatmeal
quinoa chia oatmeal
Grilled Skirt Steak with Corn-Tomato Relish
Grilled Skirt Steak with Corn-Tomato Relish
chicken caprese pasta salad in glass food storage container
chicken caprese pasta salad in glass food storage container
Bruschetta Chicken Pasta
Bruschetta Chicken Pasta
Hummus & Greek Salad
Hummus & Greek Salad
week 3
week 3
Crispy Fish Taco Bowls
Crispy Fish Taco Bowls
Grilled Chicken Breasts with Tomato-Caper Sauce
Grilled Chicken Breasts with Tomato-Caper Sauce
Grilled Chicken Tacos with Slaw Lime Crema
Grilled Chicken Tacos with Slaw Lime Crema
Grilled Eggplant & Tomato Pasta
Grilled Eggplant & Tomato Pasta
Grilled Peach & Brie Smothered Chicken
Grilled Peach & Brie Smothered Chicken
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Shrimp & Pepper Kebabs with Grilled Red Onion Slaw
Greek Summer-Squash Grilled Pizza
Greek Summer-Squash Grilled Pizza
Week 4
Week 4
Grilled Salmon with Sweet Peppers
Grilled Salmon with Sweet Peppers
Chicken Pesto Pasta with Asparagus
Chicken Pesto Pasta with Asparagus
Spinach-Mushroom Frittata with Avocado Salad
Spinach-Mushroom Frittata with Avocado Salad
Easy Shrimp Tacos
Easy Shrimp Tacos
Chicken Caesar Pasta Salad
Chicken Caesar Pasta Salad
week 5 weight loss
week 5 weight loss
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
Greek Grilled Salmon Kebabs with Tzatziki & Green Beans
