December is a busy season filled with holiday parties, social gatherings, traveling, and year-end goals. While this time is full of cheer, being off your routine can make you feel sluggish. As January approaches, you may be eager to get back on track and regain your energy. This 31-day Mediterranean diet meal plan is designed to help you do just that. By following this plan, you will enjoy the benefits of the Mediterranean diet, including plenty of protein and fiber for sustained energy. The meal plan includes recipes for meals and snacks for the entire month, along with meal-prep tips and three different calorie levels to choose from. Let’s kick off the new year with a boost!
The Mediterranean diet is known for its health benefits, emphasizing a high intake of vegetables, fruits, legumes, fish, nuts, seeds, and whole grains while limiting refined grains and added sugars. This meal plan focuses on promoting stable energy by incorporating protein and fiber into each meal and snack. These nutrients are digested slowly, providing lasting satiety and helping you avoid the afternoon slump. Hydration is also vital for maintaining energy levels, so be sure to drink enough water throughout the day.
The calorie levels for this plan are set at 1,800 calories per day, with options for 1,500 and 2,000 calories per day for individuals with different needs. Each day provides an average of about 94 grams of protein and 35 grams of fiber. Meal-prep tips are included to help you prepare ahead for the week, ensuring that you have nutritious meals and snacks ready to go.
Please note that the meal plan does not include beverages, so remember to stay hydrated by meeting your daily water intake goals. This plan is designed to support your energy levels and overall well-being as you transition into the new year.
Here is the revised text:
For a 1,500-calorie plan:
Day 1
Breakfast (487 calories)
1 serving Apple-Pomegranate Overnight Oats
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (411 calories)
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
P.M. Snack (214 calories)
1 large pear
Dinner (530 calories)
1 serving Marry Me Chicken-Stuffed Spaghetti Squash
Day 2
Breakfast (487 calories)
1 serving Apple-Pomegranate Overnight Oats
A.M. Snack (130 calories)
1 serving Tzatziki Cucumber Slices
Lunch (411 calories)
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
P.M. Snack (122 calories)
1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (460 calories)
1 serving Peanut-Ginger Tofu Scramble
¾ cup cooked brown rice
Day 3
Breakfast (487 calories)
1 serving Apple-Pomegranate Overnight Oats
A.M. Snack (95 calories)
1 medium apple
Lunch (411 calories)
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
P.M. Snack (122 calories)
1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (679 calories)
1 serving Chicken & White Bean Skillet
Day 4
Breakfast (487 calories)
1 serving Apple-Pomegranate Overnight Oats
A.M. Snack (95 calories)
1 medium apple
Lunch (411 calories)
1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives
3-oz. cooked chicken breast
P.M. Snack (122 calories)
1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (514 calories)
1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto
Day 5
Breakfast (487 calories)
1 serving Apple-Pomegranate Overnight Oats
A.M. Snack (148 calories)
½ cup low-fat plain strained Greek-style yogurt
½ cup raspberries
1 Tbsp. sliced almonds
Lunch (406 calories)
1 serving Chickpea Tuna Salad
1 medium orange
P.M. Snack (130 calories)
1 serving Tzatziki Cucumber Slices
Dinner (510 calories)
1 serving Grilled Flank Steak with Tomato Salad
1 serving Lemon-Parmesan Crispy Smashed Potatoes
Day 6
Breakfast (584 calories)
1 serving Shredded Wheat with Raisins & Walnuts
1,500-Calorie Plan:
Day 7
Breakfast (434 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving Lemon-Blueberry Granola
– ½ cup blueberries
A.M. Snack (291 calories)
– 1 medium apple
– ½ cup raspberries
Lunch (406 calories)
– 1 serving Chickpea Tuna Salad
– 1 medium orange
P.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (433 calories)
– 1 serving Seared Halibut Fish Tacos with Cilantro Slaw
– 1 serving Watermelon with Lime
Evening Snack (0 calories)
1,500-Calorie Adjustments:
– Changed A.M. snack to 1/2 cup raspberries
– Omitted Lemon-Parmesan Crispy Smashed Potatoes at dinner
Week 2
Day 8
Breakfast (434 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving Lemon-Blueberry Granola
– ½ cup blueberries
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (488 calories)
– 1 serving Chicken, Spinach & Feta Wraps
P.M. Snack (186 calories)
– 1 serving Cranberry-Orange Energy Balls
Dinner (522 calories)
– 1 serving Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Evening Snack (62 calories)
– 1 cup blackberries
1,500-Calorie Adjustments:
– Changed A.M. snack to 1 clementine
– Omitted almonds at lunch
Day 9
Breakfast (531 calories)
– 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
– 1 serving Pineapple-Green Smoothie
A.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Lunch (431 calories)
– 1 serving Chipotle Chicken Burrito Bowl with Cauliflower Rice
P.M. Snack (186 calories)
– 1 serving Cranberry-Orange Energy Balls
Dinner (509 calories)
– 1 serving Orange Chicken & Broccoli Skillet
1,500-Calorie Adjustments:
– Omitted Pineapple-Green Smoothie at breakfast
Day 10
Breakfast (531 calories)
– 1 serving Muffin-Tin Spinach & Mushroom Mini Quiches
– 1 serving Pineapple-Green Smoothie
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (431 calories)
– 1 serving Chipotle Chicken Burrito Bowl with Cauliflower Rice
P.M. Snack (186 calories
Here is the rewritten text:
Day 11
Breakfast (531 calories)
– Muffin-Tin Spinach & Mushroom Mini Quiches
– Pineapple-Green Smoothie
A.M. Snack (148 calories)
– ½ cup low-fat plain strained Greek-style yogurt
– ½ cup raspberries
– 1 Tbsp. sliced almonds
Lunch (431 calories)
– Chipotle Chicken Burrito Bowl with Cauliflower Rice
P.M. Snack (186 calories)
– Cranberry-Orange Energy Balls
Dinner (427 calories)
– Chicken & Quinoa Casserole
Evening Snack (95 calories)
– 1 medium apple
Meal-Prep Tip: Save leftover Chicken & Quinoa Casserole for tomorrow’s dinner.
Daily Totals: 1,818 calories, 82g fat, 106g protein, 181g carbohydrate, 39g fiber, 2,005mg sodium.
To make it 1,500 calories: Skip the Pineapple-Green Smoothie at breakfast.
To make it 2,000 calories: Include 2 Tbsp. almond butter in the evening snack.
Day 12
Breakfast (531 calories)
– Muffin-Tin Spinach & Mushroom Mini Quiches
– Pineapple-Green Smoothie
A.M. Snack (122 calories)
– White Bean–Stuffed Mini Bell Peppers
Lunch (431 calories)
– Chipotle Chicken Burrito Bowl with Cauliflower Rice
P.M. Snack (186 calories)
– Cranberry-Orange Energy Balls
Dinner (427 calories)
– Chicken & Quinoa Casserole
Evening Snack (95 calories)
– 1 medium apple
Daily Totals: 1,800 calories, 85g fat, 98g protein, 177g carbohydrate, 36g fiber, 2,088mg sodium.
To make it 1,500 calories: Skip the Pineapple-Green Smoothie at breakfast.
To make it 2,000 calories: Add 2 Tbsp. almond butter to the evening snack.
Day 13
Breakfast (531 calories)
– Muffin-Tin Spinach & Mushroom Mini Quiches
– Pineapple-Green Smoothie
A.M. Snack (21 calories)
– ¼ cup blueberries
Lunch (505 calories)
– Quick Chopped Greek Salad with Chicken
– ½ cup sliced strawberries
P.M. Snack (186 calories)
– Cranberry-Orange Energy Balls
Dinner (576 calories)
– Massaged Kale Salad with Roasted Sweet Potato & Black Beans
Daily Totals: 1,819 calories, 84g fat, 86g protein, 195g carbohydrate, 40g fiber, 2,020mg sodium.
To make it 1,500 calories: Skip the Pineapple-Green Smoothie at breakfast.
For a 1,500-calorie plan: Remove almond butter from the A.M. snack and swap the evening snack for 1 medium orange.
For a 2,000-calorie plan: Include 1 serving of Berry-Mint Kefir with breakfast and increase A.M. snack to 3 tablespoons of sliced almonds.
Day 16
Breakfast (584 calories)
– 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (392 calories)
– 1 serving Stuffed Cabbage Soup
– 1 medium apple
P.M. Snack (170 calories)
– 1 serving Cottage Cheese-Berry Bowl
Dinner (483 calories)
– 1 serving Perfect Pan-Seared Chicken Breasts
– 1 serving Roasted Garlic-Butter Cauliflower Steaks
Evening Snack (42 calories)
– ½ cup blueberries
Total: 1,801 calories, 94g fat, 101g protein, 157g carbohydrate, 28g fiber, 1,635mg sodium.
Adjustments for 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and switch A.M. snack to 1 medium orange.
Modifications for 2,000 calories: Add ¼ cup of dry-roasted unsalted almonds to the evening snack.
Day 17
Breakfast (434 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving Lemon-Blueberry Granola
– ½ cup blueberries
A.M. Snack (131 calories)
– 1 large pear
Lunch (473 calories)
– 1 serving Stuffed Cabbage Soup
– ¼ cup dry-roasted unsalted shelled pistachios
P.M. Snack (122 calories)
– 1 serving White Bean–Stuffed Mini Bell Peppers
Dinner (481 calories)
– 1 serving Salmon-Rice Bowl
Evening Snack (170 calories)
– 1 serving Cottage Cheese-Berry Bowl
Total: 1,811 calories, 84g fat, 93g protein, 185g carbohydrate, 32g fiber, 1,479mg sodium.
Adjustments for 1,500 calories: Remove pistachios from lunch and change the evening snack to 1 medium orange.
Modifications for 2,000 calories: Add ¼ cup of dry-roasted unsalted almonds to the A.M. snack.
Day 18
Breakfast (584 calories)
– 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (130 calories)
– 1 serving Tzatziki Cucumber Slices
Lunch (359 calories)
– 1 serving Stuffed Cabbage Soup
– 1 medium orange
Replace the snack with 1 clementine and change the P.M. snack to ¼ cup blueberries. To make it 2,000 calories, include 1 serving of Apple with Cinnamon Almond Butter as an evening snack.
Day 21
Breakfast (368 calories)
1 serving Egg, Tomato & Feta Breakfast Pita
A.M. Snack (264 calories)
1 cup low-fat plain strained Greek-style yogurt
½ cup raspberries
2 Tbsp. sliced almonds
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (176 calories)
¼ cup dry-roasted unsalted shelled pistachios
Dinner (549 calories)
1 serving Anti-Inflammatory Chicken & Beet Salad
1 serving Everything Bagel Avocado Toast
Evening Snack (62 calories)
1 medium orange
Daily Totals: 1,789 calories, 94g fat, 90g protein, 161g carbohydrate, 39g fiber, 2,059mg sodium. To make it 1,500 calories, change the A.M. snack to ½ cup raspberries and omit the evening snack.
Week 4
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
How to Meal-Prep Your Week of Meals:
Make High-Protein Strawberry & Peanut Butter Overnight Oats for breakfast on days 23 through 25.
Prepare Roasted Root Veggies & Greens over Spiced Lentils for lunch on days 23 through 26.
Day 22
Breakfast (409 calories)
1 serving Avocado Toast with Jammy Eggs
A.M. Snack (291 calories)
1 medium apple
2 Tbsp. almond butter
Lunch (414 calories)
1 serving Cucumber-Chicken Green Goddess Wrap
1 medium orange
P.M. Snack (145 calories)
1 cup low-fat plain kefir
1 clementine
Dinner (521 calories)
1 serving Roasted Chickpea & Cauliflower Pitas with Sun-Dried Tomato Sauce
Daily Totals: 1,782 calories, 89g fat, 72g protein, 190g carbohydrate, 41g fiber, 2,075mg sodium. To make it 1,500 calories, remove the almond butter from the A.M. snack and kefir from the P.M. snack. To increase it to 2,000 calories, add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 23
Breakfast (443 calories)
1 serving High-Protein Strawberry & Peanut Butter Overnight Oats
1 cup low-fat plain kefir
A.M. Snack (170 calories)
1 serving Cottage Cheese-Berry Bowl
Lunch (452 calories)
1 serving Roasted Root Veggies & Greens over Spiced Lentils
P.M. Snack (193 calories)
Cheese-Berry Bowl Dinner (559 calories)
– 1 serving Chicken Parmesan & Quinoa Stuffed Peppers
Evening Snack (42 calories)
– ½ cup blueberries
Daily Totals: 1,803 calories, 72g fat, 115g protein, 179g carbohydrate, 30g fiber, 1,474mg sodium.
To make it 1,500 calories:
– Omit kefir at breakfast
– Change A.M. snack to 1 medium orange
– Change P.M. snack to ½ cup sliced strawberries
To make it 2,000 calories:
– Add ¼ cup dry-roasted unsalted almonds to the evening snack.
Day 30
Breakfast (434 calories)
– 1 cup low-fat plain strained Greek-style yogurt
– 1 serving Lemon-Blueberry Granola
– ½ cup blueberries
A.M. Snack (291 calories)
– 1 medium apple
– 2 tablespoons almond butter
Lunch (400 calories)
– 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette
– 1 plum
P.M. Snack (62 calories)
– 1 medium orange
Dinner (438 calories)
– 1 serving Honey-Garlic Chicken Casserole
Evening Snack (176 calories)
– ¼ cup dry-roasted unsalted shelled pistachios
Daily Totals: 1,801 calories, 86g fat, 84g protein, 189g carbohydrate, 34g fiber, 1,489mg sodium.
For 1,500 calories:
– Reduce almond butter to 1 tablespoon at A.M. snack and omit evening snack.
For 2,000 calories:
– Add ¼ cup dry-roasted unsalted almonds to P.M. snack.
Day 31
Breakfast (584 calories)
– 1 serving Shredded Wheat with Raisins & Walnuts
A.M. Snack (170 calories)
– 1 serving Cottage Cheese-Berry Bowl
Lunch (370 calories)
– 1 serving Crispy Chickpea Grain Bowl with Lemon Vinaigrette
P.M. Snack (193 calories)
– 1 serving Apple with Cinnamon Almond Butter
Dinner (481 calories)
– 1 serving Salmon with Roasted Red Pepper Quinoa Salad
Daily Totals: 1,798 calories, 87g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,352mg sodium.
For 1,500 calories:
– Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change P.M. snack to 1 medium apple.
The Mediterranean diet is known for its emphasis on limiting added sugars and refined grains. However, unlike many restrictive diets, the Mediterranean diet is more about making sustainable lifestyle changes rather than short-term restrictions. By focusing on adding nutrient-rich foods to your meals, such as vegetables, fruits, fish, nuts, legumes, whole grains, and legumes, you can experience the numerous benefits of this approach. Rather than fixating on avoiding certain foods, the Mediterranean diet encourages a positive shift towards incorporating healthier options into your daily routine. This mindset not only makes it easier to maintain in the long run but also allows for a more enjoyable and varied eating experience.
To truly embrace the Mediterranean diet, it is important to shift your perspective towards what you can include in your meals rather than what you should exclude. By incorporating a wide variety of plant-based foods like colorful vegetables and fruits, you can boost your intake of essential vitamins, minerals, and antioxidants. Fish, a key component of the Mediterranean diet, provides a rich source of omega-3 fatty acids which are beneficial for heart health. Nuts and seeds offer a satisfying crunch along with healthy fats and protein, while legumes like beans and lentils are excellent sources of fiber and plant-based protein.
Whole grains play a significant role in the Mediterranean diet, providing complex carbohydrates for sustained energy and fiber for gut health. By choosing whole grain options such as brown rice, quinoa, and whole wheat bread over refined grains like white rice and white bread, you can better regulate blood sugar levels and improve digestion. Legumes, another staple of the Mediterranean diet, offer a versatile source of protein that can be incorporated into a variety of dishes, from soups and stews to salads and dips.
One of the key advantages of the Mediterranean diet is its flexibility and adaptability. Rather than imposing strict rules or restrictions, this approach allows for personalization based on individual preferences and needs. Whether you prefer more seafood or lean meats, or if you have dietary restrictions or preferences, the Mediterranean diet can be tailored to suit your unique lifestyle. This inclusive nature makes it easier to stick with the Mediterranean diet as a long-term way of eating, rather than a short-lived fad.
By embracing the Mediterranean diet as a lifestyle choice rather than a temporary fix, you can enjoy the many health benefits it offers. From reducing the risk of chronic diseases like heart disease and diabetes to promoting overall well-being and longevity, the Mediterranean diet has been lauded for its positive impact on health. With an emphasis on fresh, whole foods and an abundance of flavors and textures, this approach to eating is not only nutritious but also delicious.
In conclusion, the Mediterranean diet stands out for its emphasis on adding wholesome, nutrient-dense foods to your meals rather than restricting certain items. By focusing on the abundance of fresh fruits and vegetables, lean proteins, healthy fats, and whole grains that characterize this approach, you can experience a wide range of health benefits while enjoying a delicious and satisfying way of eating.
