Why This Meal Plan Is Perfect for You

The Mediterranean diet focuses on eating plenty of vegetables, fruits, whole grains, legumes, and healthy fats from foods like fish, nuts, seeds, olive oil, and avocados. While the Mediterranean is a specific region, this plant-based approach to eating can be adapted to many different cuisines and taste preferences.

The average daily intake is 81 grams of protein and 33 grams of fiber. This satiating combination helps promote feelings of fullness and provide staying power between meals. Fiber is an important nutrient with many health benefits, including supporting weight loss (if that's your goal). Yet only 7% of American adults meet the daily fiber intake recommendation. Foods that contain fiber include whole grains, fruits, vegetables, nuts, seeds, and legumes.

To promote weight loss, we've set this plan to 1,500 calories per day. This is a lower calorie level at which many people can achieve weight loss. For those who have other calorie needs or are not looking to lose weight, we've also included modifications at 1,800 and 2,000 calories per day. While we previously included a 1,200-calorie meal plan and modifications, we no longer do so. The 2020-2025 Dietary Guidelines for Americans recommends limiting calories to 1,200 calories per day is too low for most people to meet their nutritional needs, and it's not sustainable for long-term health and well-being.

Week 1

How to Meal Prep for a Week:
Make High Protein Peanut Butter, Banana, and Blueberry Overnight Oats for breakfast on Days 2-4.
Make Lemon Blueberry Granola for breakfast throughout the month.
Make Chicken Fajita Soup for lunch on Days 2-5

Week 2

How to Meal Prep for a Week:
Make Triple Berry Oatmeal for breakfast on Days 9-12.
Make Chickpea and Quinoa Bowl with Roasted Red Pepper Sauce for lunch on Days 9-12.

Week 3
How to Meal Prep for a Week:
Make Lemon Chicken Soup for lunch on Days 16-19.
Make Cranberry Orange Energy Balls for snacks throughout the week.

Week 4
How to Meal Prep for a Week:
Make 3-Ingredient Overnight Berry Oatmeal for breakfast on Days 23-26.
Prepare Chickpea and Roasted Red Pepper Lettuce Wraps with Tahini for lunch on Days 23-26.
Week 5

Exercise and Weight Loss

If you want to lose weight, it can be helpful to look at your overall habits, including physical activity. It is recommended to get at least 150 minutes of moderate intensity exercise per week. This can be 30 minutes of brisk walking five days a week, or about 22 minutes of moderate intensity activity per day. Ultimately, the best exercise is one you enjoy, although research shows that some exercises are more likely to promote weight loss than others, including: jogging, brisk walking, yoga, dancing, and hiking. If you want to get started, check out our 7-day walking plan for weight loss.