30-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian

If you’re interested in following the Mediterranean diet but are unsure where to start, you’ve come to the right place. In this 30-day Mediterranean meal plan, we include a whole month of delicious and nutritious recipes that are perfect for beginners. Whether you’re new in the kitchen or just looking to simplify your routine, this meal plan can work for everyone. 

Why This Meal Plan Is Great for You

To tailor this meal plan to beginners, we chose recipes with shorter instructions and simple ingredient lists and included plenty of meal-prep tips and callouts for leftovers to make for a more manageable routine. While choosing simpler recipes was a priority, we certainly didn’t skimp on nutrition (or flavor). Each day provides at least 60 grams of protein and 28 grams of heart-healthy fiber, though most days come in quite a bit higher than that. We set this meal plan at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day for those with different calorie needs. As with all meal plans, this is meant to be an example of a healthy eating routine. Make adjustments as desired to fit your routine and taste preferences. 

What Is the Mediterranean Diet?

The Mediterranean diet is considered one of the healthiest ways of eating due to its emphasis on fruits, vegetables, legumes, whole grains and fish. While it doesn’t recommend eating high amounts of processed foods or refined grains, it also doesn’t set strict guidelines, which makes it more of a lifestyle than a rigid eating plan.

Mediterranean Diet Foods to Focus On

• Fruits
• Vegetables
• Whole grains
• Fish
• Lean meat
• Olive oil and other vegetable oils 
• Avocado
• Nuts
• Seeds
• Legumes
• Dairy, especially fermented dairy, like yogurt, cottage cheese and kefir
• Herbs and spices

Week 1

How to Meal-Prep Your Week of Meals

1. Make Triple-Berry Blended Oats to have for breakfast on Days 2 through 5.
2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 2 through 5.
3. Make Anti-Inflammatory Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (436 calories)

• 1 serving Cucumber & Tomato Sandwich
• 1 plum

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (526 calories)

• 1 serving Crispy Salmon Rice Bowl

Daily Totals: 1,506 calories, 70g fat, 86g protein, 142g carbohydrate, 28g fiber, 1,512mg sodium

Make it 1,200 calories: Omit apple at breakfast and yogurt at A.M. snack, plus change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 3 Anti-Inflammatory Energy Balls as an evening snack.

Day 2

Breakfast (390 calories)

• 1 serving  Triple-Berry Blended Oats

A.M. Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Lunch (498 calories)

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

P.M. Snack (59 calories)

• 1 medium peach

Dinner (426 calories)

• 1 serving Chicken Caprese Salad

Daily Totals: 1,506 calories, 68g fat, 68g protein, 152g carbohydrate, 31g fiber, 1,519mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change lunch to 1 serving Cucumber Salad Sandwich. 

Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt with 2 Tbsp. chopped walnuts to A.M. snack, 1 medium banana to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 3

Breakfast (390 calories)

• 1 serving  Triple-Berry Blended Oats

A.M. Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Lunch (498 calories)

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

P.M. Snack (21 calories)

• ¼ cup blueberries

Dinner (472 calories)

• 1 serving Turkey Enchiladas

Daily Totals: 1,514 calories, 68g fat, 68g protein, 163g carbohydrate, 34g fiber, 1,507mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine and change lunch to 1 serving Cucumber Salad Sandwich. 

Make it 2,000 calories: Add 1 medium peach to lunch, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (59 calories)

• 1 medium peach

Lunch (498 calories)

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

P.M. Snack (98 calories)

• 1/4 cup salted dry-roasted edamame

Dinner (470 calories)

• 1 serving Agrodolce Zucchini & Chicken Pasta

Daily Totals: 1,515 calories, 63g fat, 72g protein, 168g carbohydrate, 33g fiber, 1,322mg sodium

Make it 1,200 calories: Change A.M. snack to 1 clementine, change lunch to 1 serving Cucumber Salad Sandwich and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium orange to P.M. snack and 1 serving Simple Spinach Salad to dinner.

Day 5

Breakfast (390 calories)

• 1 serving Triple-Berry Blended Oats

A.M. Snack (187 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 1/4 cup blueberries

Lunch (498 calories)

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

P.M. Snack (35 calories)

• 1 clementine

Dinner (414 calories)

• 1 serving Quinoa Avocado Salad

Daily Totals: 1,523 calories, 73g fat, 60g protein, 166g carbohydrate, 36g fiber, 1,077mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium peach and change lunch to 1 serving Cucumber Salad Sandwich. 

Make it 2,000 calories: Add 3 Anti-Inflammatory Energy Balls to A.M. snack, 1 medium orange to lunch and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 6

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (177 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries
• 1 Tbsp. chia seeds

Lunch (436 calories)

• 1 serving Cucumber & Tomato Sandwich
• 1 plum

P.M. Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Dinner (433 calories)

• 1 serving Baked Fish Tacos with Avocado
• 1 serving Easy Pineapple Coleslaw

Daily Totals: 1,499 calories, 74g fat, 69g protein, 153g carbohydrate, 29g fiber, 1,787mg sodium

Make it 1,200 calories: Omit yogurt and chia seeds at A.M. snack and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to lunch.

Day 7

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (436 calories)

• 1 serving Cucumber & Tomato Sandwich
• 1 plum

P.M. Snack (59 calories)

• 1 medium peach

Dinner (536 calories)

• 1 serving Baked Feta & Tomato Chickpeas

Daily Totals: 1,475 calories, 67g fat, 66g protein, 161g carbohydrate, 28g fiber, 1,775mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack, omit plum at lunch and change dinner to 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup dry-roasted unsalted almonds to P.M.

Week 2

Day 8

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (327 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium apple

P.M. Snack (230 calories)

• ¼ cup salted dry-roasted edamame
• 1 large pear

Dinner (398 calories)

• 1 serving Creamy Pesto Shrimp with Gnocchi & Peas

Daily Totals: 1,520 calories, 56g fat, 85g protein, 181g carbohydrate, 35g fiber, 1,369mg sodium

Make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 peach and omit edamame at P.M. snack. 

Make it 2,000 calories: Add 1 plum to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 serving Simple Spinach Salad to dinner.

Day 9

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (327 calories)

• 1 serving Arugula & Cucumber Salad with Tuna
• 1 medium apple

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (450 calories)

• 1 serving Skillet Bruschetta Chicken
• 1 serving Garlicky Green Beans

Daily Totals: 1,518 calories, 81g fat, 96g protein, 115g carbohydrate, 31g fiber, 1,112mg sodium

Make it 1,200 calories: Reduce to 1 Tbsp. chia seeds at breakfast, change A.M. snack to 1 plum and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted shelled pistachios to A.M. snack, 2 Tbsp. natural peanut butter to the apple at lunch and 1 medium banana to P.M. snack.

Day 10

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (401 calories)

• 1 serving Bell Pepper & Feta Chickpea Salad

P.M. Snack (62 calories)

• 1 medium orange

Dinner (407 calories)

• 1 serving Italian Wedding Soup

Meal-Prep Tip: Reserve 2 servings Italian Wedding Soup to have for lunch on Days 11 and 12.

Daily Totals: 1,478 calories, 54g fat, 80g protein, 173g carbohydrate, 32g fiber, 1,533mg sodium

Make it 1,200 calories: Omit kefir at breakfast and change A.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add medium banana to lunch, ¼ cup dry-roasted unsalted almonds to P.M. snack and 1 serving Simple Spinach Salad to dinner.

Day 11

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (407 calories)

• 1 serving Italian Wedding Soup

P.M. Snack (95 calories)

• 1 medium apple

Dinner (399 calories)

• 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

Daily Totals: 1,524 calories, 70g fat, 84g protein, 148g carbohydrate, 32g fiber, 1,461mg sodium

Make it 1,200 calories: Omit pecans at breakfast, change A.M. snack to 1 plum and change P.M. snack to 1 medium peach. 

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 12

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (131 calories)

• 1 large pear

Lunch (407 calories)

• 1 serving Italian Wedding Soup

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (410 calories)

• 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries

Daily Totals: 1,513 calories, 64g fat, 76g protein, 170g carbohydrate, 31g fiber, 1,785mg sodium

Make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 medium peach and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (154 calories)

• ¾ cup unsalted low-fat cottage cheese
• ½ cup raspberries

Lunch (401 calories)

• 1 serving Bell Pepper & Feta Chickpea Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (442 calories)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,495 calories, 70g fat, 91g protein, 131g carbohydrate, 29g fiber, 1,067mg sodium

Make it 1,200 calories: Omit pecans at breakfast, cottage cheese at A.M. snack and whole-wheat baguette at dinner. 

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, 1 medium orange to lunch and add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 14

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (62 calories)

• 1 medium orange

Lunch (401 calories)

• 1 serving Bell Pepper & Feta Chickpea Salad

P.M. Snack (59 calories)

• 1 medium peach

Dinner (600 calories)

• 1 serving Sheet-Pan Salmon with Crispy Quinoa

Daily Totals: 1,510 calories, 66g fat, 73g protein, 162g carbohydrate, 30g fiber, 1,305mg sodium

Make it 1,200 calories: Omit kefir at breakfast and change dinner to 1 serving Sheet-Pan Roasted Salmon & Vegetables.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack and 1 (5.3 oz.) container low-fat plain Greek-style yogurt with ¼ cup chopped pecans to P.M. snack.

Week 3

How to Meal-Prep Your Week of Meals:

1. Make High-Protein Strawberry & Peanut Butter Overnight Oats to have for breakfast on Days 16 through 18.
2. Prepare Turkey Meatball & Feta Lunchbox to have for lunch on Days 16 through 19.

Day 15

Breakfast (318 calories)

• 1 serving Summer Skillet Vegetable Scramble
• 1 medium orange

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries

Lunch (434 calories)

• 1 serving Cucumber & Tomato Sandwich
• ⅓ cup blueberries

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame

Dinner (297 calories)

• 1 serving Chicken Milanese with Arugula-Cherry Tomato Salad
• ½ cup cooked brown rice

Evening Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Daily Totals: 1,523 calories, 62g fat, 93g protein, 157g carbohydrate, 29g fiber, 1,890mg sodium

Make it 1,200 calories: Omit yogurt at breakfast, change P.M. snack to 1 plum and omit evening snack.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast, ¼ cup chopped pecans to A.M. snack and 1 medium banana to P.M. snack, and increase to 4 energy balls at evening snack.

Day 16

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats 

A.M. Snack (131 calories)

• 1 large pear

Lunch (441 calories)

• 1 serving Turkey Meatball & Feta Lunchbox 

P.M. Snack (129 calories)

• ¼ cup salted dry-roasted edamame
• 1 plum

Dinner (479 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

Daily Totals: 1,511 calories, 68g fat, 74g protein, 156g carbohydrate, 29g fiber, 1,742mg sodium

Make it 1,200 calories: Change A.M. snack to ¼ cup blueberries, omit edamame at P.M. snack and change dinner to 1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 17

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats 

A.M. Snack (95 calories)

• 1 medium apple

Lunch (441 calories)

• 1 serving Turkey Meatball & Feta Lunchbox 

P.M. Snack (240 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 cup raspberries

Dinner (409 calories)

• 1 serving Superfood Chopped Salad with Salmon & Creamy Garlic Dressing

Daily Totals: 1,517 calories, 79g fat, 91g protein, 123g carbohydrate, 28g fiber, 1,344mg sodium

Make it 1,200 calories: Change A.M. snack to ½ cup sliced cucumber and change P.M. snack to 1 clementine. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 medium peach as an evening snack.

Day 18

Breakfast (333 calories)

• 1 serving High-Protein Strawberry & Peanut Butter Overnight Oats 

A.M. Snack (131 calories)

• 1 large pear

Lunch (441 calories)

• 1 serving Turkey Meatball & Feta Lunchbox 

P.M. Snack (193 calories)

• ¼ cup salted dry-roasted edamame
• 1 medium apple

Dinner (359 calories)

• 1 serving Quinoa Salad with Feta, Olives & Tomatoes

Evening Snack (59 calories)

• 1 medium peach

Daily Totals: 1,515 calories, 65g fat, 72g protein, 172g carbohydrate, 32g fiber, 1,521mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, change P.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 19

Breakfast (318 calories)

• 1 serving Summer Skillet Vegetable & Egg Scramble
• 1 medium orange

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (441 calories)

• 1 serving Turkey Meatball & Feta Lunchbox 

P.M. Snack (196 calories)

• 1 cup blackberries
• 2 Anti-Inflammatory Energy Balls

Dinner (337 calories)

• 1 serving Sheet-Pan Beef & Cabbage Noodles

Daily Totals: 1,512 calories, 67g fat, 94g protein, 140g carbohydrate, 29g fiber, 2,162mg sodium

Make it 1,200 calories: Change A.M. snack to 1 medium orange and omit Anti-Inflammatory Energy Balls at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 20

Breakfast (318 calories)

• 1 serving Summer Skillet Vegetable & Egg Scramble
• 1 medium orange

A.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Lunch (434 calories)

• 1 serving Cucumber & Tomato Sandwich
• ⅓ cup blueberries

P.M. Snack (124 calories)

• ¾ cup blackberries
• 1 large hard-boiled egg

Dinner (427 calories)

• 1 serving Chicken & Quinoa Casserole

Meal-Prep Tip: Reserve leftover Chicken & Quinoa Casserole to have for dinner tomorrow night.

Daily Totals: 1,522 calories, 72g fat, 86g protein, 141g carbohydrate, 28g fiber, 2,164mg sodium

Make it 1,200 calories: Change A.M. snack to 1 plum, omit blueberries at lunch and omit hard-boiled egg at P.M. snack, plus reduce to ½ cup blackberries at P.M. snack.

Make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 21

Breakfast (404 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 2 Tbsp. chia seeds
• 2 Tbsp. chopped pecans 
• ½ cup blueberries

A.M. Snack (131 calories)

• 1 large pear

Lunch (436 calories)

• 1 serving Cucumber & Tomato Sandwich
• 1 plum

P.M. Snack (95 calories)

• 1 medium apple

Dinner (427 calories)

• 1 serving Chicken & Quinoa Casserole

Daily Totals: 1,493 calories, 68g fat, 72g protein, 163g carbohydrate, 32g fiber, 1,530mg sodium

Make it 1,200 calories: Omit chia seeds at breakfast, change A.M. snack to 1 clementine and change P.M. snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, add ½ cup low-fat plain kefir to A.M. snack and add ¼ cup unsalted dry-roasted almonds to P.M. snack.

Week 4

How to Meal-Prep Your Week of Meals:

1. Make Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.

Day 22

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Lunch (430 calories)

• 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (59 calories)

• 1 medium peach

Dinner (497 calories)

• 1 serving Skillet Salmon with Orzo & Green Pea Pesto

Daily Totals: 1,508 calories, 60g fat, 90g protein, 159g carbohydrate, 33g fiber, 1,324mg sodium

Make it 1,200 calories: Omit kefir at breakfast, change A.M. snack to 1 clementine, change lunch to 1 serving Green Salad with Pita Bread & Hummus and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 1 serving Simple Spinach Salad to dinner and add 1 cup sliced strawberries as an evening snack.

Day 23

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (62 calories)

• 1 cup blackberries

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (203 calories)

• 3 Anti-Inflammatory Energy Balls

Dinner (511 calories)

• 1 serving Sheet-Pan Chicken Thighs with Sweet Potatoes & Broccolini

Daily Totals: 1,521 calories, 73g fat, 90g protein, 133g carbohydrate, 30g fiber, 1,698mg sodium

Make it 1,200 calories: Omit yogurt at breakfast, reduce to ½ cup blackberries at A.M. snack and change P.M. snack to 1 clementine. 

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, ¼ cup unsalted dry-roasted almonds to A.M. snack and ¼ cup unsalted dry-roasted shelled pistachios as an evening snack.

Day 24

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (131 calories)

• 1 large pear

Dinner (404 calories)

• 1 serving Massaged Kale Salad with Roasted Squash & Chickpeas

Daily Totals: 1,501 calories, 71g fat, 69g protein, 160g carbohydrate, 35g fiber, 1,190mg sodium

Make it 1,200 calories: Omit kefir at breakfast and change A.M. snack to 1 plum. 

Make it 2,000 calories: Add 1 medium apple to A.M. snack, 3 Anti-Inflammatory Energy Balls to P.M. snack and 1 serving Everything Bagel Avocado Toast to dinner.

Day 25

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (157 calories)

• 1 medium peach
• ¼ cup salted dry-roasted edamame

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (134 calories)

• 2 Anti-Inflammatory Energy Balls

Dinner (478 calories)

• 1 serving Crispy Fish Taco Bowls

Daily Totals: 1,511 calories, 70g fat, 85g protein, 142g carbohydrate, 29g fiber, 1,792mg sodium

Make it 1,200 calories: Omit yogurt at breakfast and edamame at A.M. snack and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 1 plum to lunch, ¼ cup unsalted dry-roasted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 26

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (173 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries
• 1 Tbsp. chopped pecans

Lunch (374 calories)

• 1 serving Spinach & Strawberry Meal-Prep Salad 

P.M. Snack (95 calories)

• 1 medium apple

Dinner (489 calories)

• 1 serving 20-Minute White Bean Soup
• 1 serving Simple Spinach Salad

Meal-Prep Tip: Reserve leftover 20-Minute White Bean Soup to have for dinner tomorrow night.

Daily Totals: 1,520 calories, 62g fat, 83g protein, 169g carbohydrate, 36g fiber, 1,521mg sodium

Make it 1,200 calories: Omit kefir at breakfast and omit yogurt and pecans at A.M. snack. Change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to P.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 27

Breakfast (371 calories)

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (123 calories)

• ⅔ cup unsalted low-fat cottage cheese
• ¼ cup raspberries

Lunch (344 calories)

• 1 serving Cucumber & Roasted Red Pepper Hummus Wrap
• 1 medium apple

P.M. Snack (176 calories)

• ¼ cup unsalted dry-roasted shelled pistachios

Dinner (489 calories)

• 1 serving 20-Minute White Bean Soup
• 1 serving Simple Spinach Salad

Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,521mg sodium

Make it 1,200 calories: Omit cottage cheese at A.M. snack, omit apple at lunch and change P.M. snack to 1 medium peach. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 28

Breakfast (389 calories)

• 1 serving Muesli with Raspberries
• 1 cup low-fat plain kefir

A.M. Snack (178 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped pecans

Lunch (344 calories)

• 1 serving Cucumber & Roasted Red Pepper Hummus Wrap
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (470 calories)

• 1 serving Garlicky Grilled Steak & Kale Salad

Daily Totals: 1,512 calories, 60g fat, 77g protein, 176g carbohydrate, 31g fiber, 1,368mg sodium

Make it 1,200 calories: Reduce to ½ cup low-fat plain kefir, omit yogurt and chopped pecans at A.M. snack and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Week 5

Day 29

Breakfast (319 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium apple

A.M. Snack (178 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup blueberries
• 1 Tbsp. chopped pecans

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (98 calories)

• ¼ cup salted dry-roasted edamame 

Dinner (531 calories)

• 1 serving Grilled Blackened Shrimp Tacos
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,500 calories, 71g fat, 78g protein, 156g carbohydrate, 41g fiber, 1,881mg sodium

Make it 1,200 calories: Omit apple at breakfast and omit yogurt and chopped pecans at A.M. snack. Change P.M. snack to 1 medium peach. 

Make it 2,000 calories:  Add ¼ cup unsalted dry-roasted almonds to lunch and add 4 Anti-Inflammatory Energy Balls as an evening snack.

Day 30

Breakfast (286 calories)

• 1 serving Feta, Egg & Spinach Breakfast Taco
• 1 medium orange

A.M. Snack (126 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ¼ cup raspberries

Lunch (374 calories)

• 1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (219 calories)

• 1 serving Cottage Cheese Snack Jar

Dinner (496 calories)

• 1 serving Sheet-Pan Gnocchi with Broccoli & White Beans

Daily Totals: 1,500 calories, 65g fat, 74g protein, 164g carbohydrate, 32g fiber, 2,066mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, 1 medium peach to lunch and 1 serving Simple Spinach Salad to dinner.