30-Day Mediterranean Meal Plan for Summer

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

How to Meal-Prep Your Week of Meals:

1. Mix together Quinoa & Chia Oatmeal Mix to have for breakfast on Days 4 through 6 and throughout the rest of the month.
2. Make Berry Chia Pudding to have for breakfast on Days 2 and 3.
3. Prepare Meal-Prep Vegan Lettuce Wraps to have for lunch on Days 2 through 5.

Day 1

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 Salmon Souvlaki 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

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 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

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 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

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 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

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 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

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 Cucumber, Tomato & Arugula Salad with Hummus

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

Breakfast (304 calories)

• 1 serving Berry-Kefir Smoothie

A.M. Snack (193 calories)

• 25 unsalted dry-roasted almonds

Lunch (422 calories)

• 1 serving Cucumber, Tomato & Arugula Salad with Hummus

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

How to Meal-Prep Your Week of Meals:

1. Make Chicken Caprese Pasta Salad Bowls to have for lunch on Days 9 through 12.

Day 8

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

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

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

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

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

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 Cucumber, Tomato & Arugula Salad with Hummus

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

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 Cucumber, Tomato & Arugula Salad with Hummus

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

How to Meal-Prep Your Week of Meals:

1. Make Berry Chia Pudding to have for breakfast on Days 16 and 17.
2. Prepare Lemon-Roasted Vegetable Hummus Bowls to have for lunch on Days 16 through 19.

Day 15

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

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

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

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

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

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

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

How to Meal-Prep Your Week of Meals:

1. Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for breakfast on Days 23 through 25. Freeze the remaining servings for later this month.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 23 through 26.

Day 22

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

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

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

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

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

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

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

Day 29

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 Salmon Souvlaki 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

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.