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30-Day Mediterranean Diet Meal Plan for Beginners


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 more simple 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. 

Frequently Asked Questions


  • ​​Is it OK to mix and match meals if there is one I do not like?

    Absolutely, we have tons of Mediterranean recipes you can substitute for any recipe you do not like. Most dinners are between 400 – 500 calories, with a few outliers. For daily totals, we aimed for 1,500 calories, at least 60 grams of protein, 28 g of fiber and no more than 2,300 mg of sodium. If you’re closely monitoring calories, protein, fiber or any other nutrients, you may want to choose a substitute with similar nutrition numbers.


  • Can I eat the same breakfast or lunch every day?

    If eating the same breakfast or lunch every day fits your routine better, that works! Each breakfast is approximately 300 to 400 calories while each lunch spans about 350 to 450 calories. We provided several breakfast and lunch ideas throughout the month to show different options, but you can opt to repeat your favorites if that’s preferred.


  • Is the Mediterranean diet healthy?

    Yes, the Mediterranean diet is a nutrient-rich way of eating. It emphasizes whole grains, fruits, vegetables, healthy fats, and legumes, as well as cooking more meals at home. Research links the Mediterranean diet to a reduced risk of type 2 diabetes, improved heart health, reduced risk of metabolic syndrome and even improved cognitive function.

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 – 5
  2. Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on days 2 – 5
  3. Make Anti-Inflammatory Energy Balls to have as a snack throughout the week

Day 1

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco


Breakfast (319 calories)

A.M. Snack (126 calories)

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

Lunch (436 calories)

P.M. Snack (98 calories)

  • ¼ cup dry-roasted salted edamame

Dinner (526 calories)

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 1 serving Anti-Inflammatory Energy Balls as an evening snack.

Day 2

Photographer: Brie Goldman, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco


Breakfast (390 calories)

A.M. Snack (134 calories)

Lunch (498 calories)

P.M. Snack (59 calories)

Dinner (426 calories)

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 dry-roasted unsalted almonds to P.M. snack.

Day 3

Photographer: Robby Lozano, Food Stylist: Jennifer Wendorf

Breakfast (390 calories)

A.M. Snack (134 calories)

Lunch (498 calories)

P.M. Snack (21 calories)

Dinner (472 calories)

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 dry-roasted unsalted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 4

Ali Redmond


Breakfast (390 calories)

A.M. Snack (59 calories)

Lunch (498 calories)

P.M. Snack (98 calories)

  • 1/4 cup dry-roasted salted edamame

Dinner (470 calories)

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 dry-roasted unsalted 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)

A.M. Snack (187 calories)

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

Lunch (498 calories)

P.M. Snack (35 calories)

Dinner (414 calories)

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 1 serving Anti-Inflammatory Energy Balls to A.M. snack, 1 medium orange to lunch and ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 6

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Jennifer Wendorf


Breakfast (319 calories)

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)

P.M. Snack (134 calories)

Dinner (433 calories)

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. 

Day 7

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell


Breakfast (319 calories)

A.M. Snack (126 calories)

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

Lunch (436 calories)

P.M. Snack (59 calories)

Dinner (536 calories)

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.

Week 2

Day 8

Breakfast (389 calories)

A.M. Snack (176 calories)

  • ¼ cup dry-roasted unsalted shelled pistachios

Lunch (327 calories)

P.M. Snack (230 calories)

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

Dinner (398 calories)

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. 

Day 9

Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Shell Royster


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)

Lunch (327 calories)

P.M. Snack (206 calories)

  • ¼ cup dry-roasted unsalted almonds

Dinner (450 calories)

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. 

Day 10

Photographer: Rachel Marek, Food stylist: Lauren McAnelly

Breakfast (389 calories)

A.M. Snack (219 calories)

Lunch (401 calories)

P.M. Snack (62 calories)

Dinner (407 calories)

Meal-Prep Tip: reserve two servings Italian Wedding Soup to have for lunch on days 11 & 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. 

Day 11

Jen Causey

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)

Lunch (407 calories)

P.M. Snack (95 calories)

Dinner (399 calories)

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. 

Day 12

Jen Causey

Breakfast (389 calories)

A.M. Snack (131 calories)

Lunch (407 calories)

P.M. Snack (176 calories)

  • ¼ cup dry-roasted unsalted shelled pistachios

Dinner (410 calories)

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. 

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 low-fat unsalted cottage cheese
  • ½ cup raspberries

Lunch (401 calories)

P.M. Snack (95 calories)

Dinner (442 calories)

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. 

Day 14

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell


Breakfast (389 calories)

A.M. Snack (62 calories)

Lunch (401 calories)

P.M. Snack (59 calories)

Dinner (600 calories)

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

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 – 18
  2. Prepare Turkey Meatball & Feta Lunchbox to have for lunch on days 16 – 19

Day 15

Breakfast (318 calories)

A.M. Snack (126 calories)

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

Lunch (434 calories)

P.M. Snack (98 calories)

  • ¼ cup dry-roasted salted edamame

Dinner (297 calories)

Evening Snack (134 calories)

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, 1 medium banana to P.M. snack and increase to 4 energy balls at evening snack.

Day 16

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Sue Mitchell


Breakfast (333 calories)

A.M. Snack (131 calories)

Lunch (441 calories)

P.M. Snack (129 calories)

  • ¼ cup dry-roasted salted edamame
  • 1 plum

Dinner (479 calories)

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 dry-roasted unsalted 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)

A.M. Snack (95 calories)

Lunch (441 calories)

P.M. Snack (240 calories)

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

Dinner (409 calories)

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 dry-roasted unsalted almonds with 1 medium peach as an evening snack.

Day 18

Greg DuPree

Breakfast (333 calories)

A.M. Snack (131 calories)

Lunch (441 calories)

P.M. Snack (193 calories)

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

Dinner (359 calories)

Evening Snack (59 calories)

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 dry-roasted unsalted almonds to A.M. snack and add 4 each Anti-Inflammatory Energy Balls as an evening snack.

Day 19

Photographer: Stacy k. Allen, Props: Christina Brockman, Food Stylist: Lauren Odum


Breakfast (318 calories)

A.M. Snack (219 calories)

Lunch (441 calories)

P.M. Snack (196 calories)

Dinner (337 calories)

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 dry-roasted unsalted almonds as an evening snack.

Day 20

Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco


Breakfast (318 calories)

A.M. Snack (219 calories)

Lunch (434 calories)

P.M. Snack (124 calories)

  • ¾ cup blackberries
  • 1 large hard-boiled egg

Dinner (427 calories)

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 dry-roasted unsalted shelled pistachios as an evening snack.

Day 21

Photographer: Jen Causey, Food Stylist: Torie Cox, Prop Stylist: Claire Spollen


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)

Lunch (436 calories)

P.M. Snack (95 calories)

Dinner (427 calories)

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, ½ cup low-fat plain kefir to A.M. snack and add ¼ cup dry-roasted unsalted 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 – 26

Day 22

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco


Breakfast (389 calories)

A.M. Snack (134 calories)

Lunch (430 calories)

P.M. Snack (59 calories)

Dinner (497 calories)

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 dry-roasted unsalted almonds to A.M. snack, 1 serving Simple Spinach Salad to dinner and add 1 cup sliced strawberries as an evening snack.

Day 23

Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Pursell


Breakfast (371 calories)

A.M. Snack (62 calories)

Lunch (374 calories)

P.M. Snack (203 calories)

Dinner (511 calories)

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 dry-roasted unsalted almonds to A.M. snack and ¼ cup dry-roasted unsalted shelled pistachios as an evening snack.

Day 24

Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco


Breakfast (389 calories)

A.M. Snack (206 calories)

  • ¼ cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (404 calories)

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, 1 serving Anti-Inflammatory Energy Balls to P.M. snack and 1 serving of Everything Bagel Avocado Toast to dinner.

Day 25

Breakfast (371 calories)

A.M. Snack (157 calories)

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

Lunch (374 calories)

P.M. Snack (134 calories)

Dinner (478 calories)

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 dry-roasted unsalted almonds to P.M. snack and 1 serving Guacamole Chopped Salad to dinner.

Day 26

Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley


Breakfast (389 calories)

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)

P.M. Snack (95 calories)

Dinner (489 calories)

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 each Anti-Inflammatory Energy Balls as an evening snack.

Day 27

Photographer: Brie Goldman, Food Stylist: Skyler Myers, Prop Stylist: Gabriel Greco

Breakfast (371 calories)

A.M. Snack (123 calories)

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

Lunch (344 calories)

P.M. Snack (176 calories)

  • ¼ cup dry-roasted unsalted shelled pistachios

Dinner (489 calories)

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 dry-roasted unsalted almonds to A.M. snack and add 4 each Anti-Inflammatory Energy Balls as an evening snack.

Day 28

Charlotte and Johnny Autry

Breakfast (389 calories)

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)

P.M. Snack (131 calories)

Dinner (470 calories)

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 dry-roasted unsalted almonds to P.M. snack and add 4 each Anti-Inflammatory Energy Balls as an evening snack.

Week 5

Day 29

Breakfast (319 calories)

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)

P.M. Snack (98 calories)

  • ¼ cup dry-roasted salted edamame 

Dinner (531 calories)

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 dry-roasted unsalted almonds to lunch and add 4 each Anti-Inflammatory Energy Balls as an evening snack.

Day 30

Breakfast (286 calories)

A.M. Snack (126 calories)

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

Lunch (374 calories)

P.M. Snack (219 calories)

Dinner (496 calories)

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 dry-roasted unsalted almonds to A.M. snack, 1 medium peach to lunch and 1 serving Simple Spinach Salad to dinner. 



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