7-Day No-Sugar Mediterranean Diet Meal Plan for More Energy
:max_bytes(150000):strip_icc()/7-Day-No-Sugar-Mediterranean-Diet-Meal-Plan-for-More-Energy-f82d446efc254592899b9927cfd4ac80.jpg "7-Day No-Sugar Mediterranean Diet Meal Plan for More Energy")
| Meal Plan at a Glance | ||
|---|---|---|
| Breakfast/ AM Snack | Lunch/ PM Snack | Dinner/ Late-Night Snack |
| Scrambled egg & veggie pita / Yogurt parfait | Chicken & veggie wrap / Cottage cheese & berries | Roast salmon & vegetables |
| Scrambled egg & veggie pita / Energy balls | Vegetable soup / Yogurt parfait | Chicken & white bean skillet |
| Yogurt parfait / Energy balls | Vegetable soup / Cottage cheese & berries | Tofu tacos / Roasted chickpeas |
| Scrambled egg & veggie pita / Energy balls | Vegetable soup / Yogurt parfait | Shrimp rice bowls / Roasted chickpeas |
| Yogurt parfait / Energy balls | Vegetable soup / Cottage cheese & berries | Spinach pasta |
| Scrambled egg & veggie pita / Energy balls | Tuna lettuce wraps / Almonds & strawberries | Chicken & cabbage / Roasted chickpeas |
| Yogurt parfait / Energy balls | Tuna lettuce wraps / Cottage cheese & berries | Roasted squash & kale salad / Almonds |
Day 1
Brie Passano
Breakfast (370 calories)
A.M. Snack (301 calories)
Lunch (458 calories)
P.M. Snack (170 calories)
Dinner (482 calories)
Daily Totals: 1,782 calories, 82g fat, 100g protein, 177g carbohydrate, 30g fiber, 1,812mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and change P.M. snack to 1 medium orange.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 medium apple as an evening snack.
Day 2
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Breakfast (370 calories)
A.M. Snack (154 calories)
Lunch (478 calories)
P.M. Snack (138 calories)
Dinner (679 calories)
Daily Totals: 1,820 calories, 81g fat, 103g protein, 182g carbohydrate, 31g fiber, 1,722mg sodium.
Make it 1,500 calories: Omit A.M. and P.M. snacks.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 medium apple to lunch.
Day 3
Breakfast (344 calories)
A.M. Snack (234 calories)
Lunch (478 calories)
P.M. Snack (170 calories)
Dinner (444 calories)
Evening Snack (109 calories)
Daily Totals: 1,779 calories, 74g fat, 90g protein, 208g carbohydrate, 39g fiber, 1,458mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.
Day 4
Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Breakfast (370 calories)
A.M. Snack (234 calories)
Lunch (478 calories)
P.M. Snack (138 calories)
Dinner (460 calories)
Evening Snack (109 calories)
Daily Totals: 1,791 calories, 73g fat, 90g protein, 208g carbohydrate, 38g fiber, 2,150mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 3 Tbsp. sliced almonds to P.M. snack.
Day 5
Breakfast (344 calories)
A.M. Snack (270 calories)
Lunch (478 calories)
P.M. Snack (170 calories)
Dinner (545 calories)
Daily Totals: 1,807 calories, 87g fat, 92g protein, 177g carbohydrate, 36g fiber, 1,582mg sodium.
Make it 1,500 calories: Reduce to 2 Tbsp. sliced almonds at breakfast, omit kefir at A.M. snack and omit side salad at dinner.
Make it 2,000 calories: Add 1 clementine to lunch and add ½ avocado, sliced, to dinner.
Day 6
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (370 calories)
A.M. Snack (234 calories)
Lunch (354 calories)
P.M. Snack (233 calories)
- ¼ cup unsalted dry-roasted almonds
- ½ cup sliced strawberries
Dinner (494 calories)
Evening Snack (109 calories)
Daily Totals: 1,794 calories, 81g fat, 114g protein, 156g carbohydrate, 32g fiber, 2,209mg sodium.
Make it 1,500 calories: Omit almonds at P.M. snack and omit evening snack.
Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and add 1 cup low-fat plain kefir to A.M. snack.
Day 7
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
Breakfast (344 calories)
A.M. Snack (234 calories)
Lunch (354 calories)
P.M. Snack (170 calories)
Dinner (510 calories)
Evening Snack (206 calories)
- ¼ cup unsalted dry-roasted almonds
Daily Totals: 1,818 calories, 87g fat, 101g protein, 175g carbohydrate, 41g fiber, 1,350mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit evening snack.
Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. natural peanut butter to breakfast.
Frequently Asked Questions
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Is it OK to mix and match meals if there is one I do not like?Yes! If there’s a meal you don’t like, feel free to repeat a meal in this plan or browse some of our other Mediterranean diet and no-sugar-added recipes for additional inspiration. We aimed for at least 28 grams of fiber and 90 grams of protein per day. If you’re closely monitoring calories, you may want to choose a meal with a similar nutrition profile or adjust a snack or two.
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Can I eat the same breakfast or lunch every day?Yes, you can eat the same breakfast or lunch every day if that’s easier for your routine. The breakfasts are between 344 and 370 calories, while the lunches span 354 to 478 calories. These ranges are fairly similar, so a simple swap should work for most people.
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Why is there not a modification for 1,200 calories?We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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What is the Mediterranean diet?The Mediterranean diet is a flexible way of eating that emphasizes an array of protein sources, including seafood, legumes, poultry, nuts, dairy, eggs and meat. It includes whole grains, an abundance of fruits and vegetables, nuts, seeds and healthy fats. It limits ultra-processed foods, refined grains and added sugars.
What Are Added Sugars?
Added sugars are, as the name implies, sugars that are added during processing to add sweetness. Added sugars include high-fructose corn syrup, sugar, agave, honey, maple syrup and more. You’ll find added sugars in the usual suspects, like sweetened drinks and desserts, but you may be surprised to learn what other foods contain added sugars. You’ll often find them in foods like breads, crackers, granola bars, bottled salad dressings and sauces. While added sugars are fine in moderation for most people, many of us are eating more added sugars than we realize. The average American adult consumes 17 teaspoons of added sugar per day—considerably above the American Heart Association’s recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar is linked to an increased risk of developing type 2 diabetes, obesity and heart disease.
Naturally occurring sugars, like those found in unsweetened dairy and fruit, don’t have the same negative health implications as added sugars because these unprocessed foods contain important nutrients, like fiber, protein, vitamins and minerals.
How We Create Meal Plans
Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
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