Dupilumab Treatment May Raise Weight in Patients With AD
Patients with atopic dermatitis (AD) who underwent treatment with dupilumab showed a mean weight gain of 3.6 kg, with 67% of patients experienced an average increase of 5.9 kg. The findings suggested that dupilumab treatment may be associated with weight changes, potentially due to its effect on interleukin-4 signalling and metabolic regulation.
METHODOLOGY:
Researchers conducted a retrospective chart review of 30 patients with moderate-to-severe AD (mean age, 40.1 years; 30% women) who were prescribed dupilumab between April 2018 and December 2023.
Inclusion criteria required dupilumab treatment for more than 6 months with documented weight measurements within 3 months before initiation and at 3-6 months post-initiation.
The analysis included demographic data, prior treatments, disease severity, and weight changes. The mean weight before the commencement of dupilumab was 81.5 kg.
Prior systemic treatments included methotrexate (n = 17), ciclosporin (n = 11), azathioprine (n = 7), and mycophenolate mofetil (n = 3).
TAKEAWAY:
Overall, 67% of patients experienced weight gain, with a mean increase of 5.9 kg.
Additionally, 23% of patients showed no weight loss, and 10% of patients lost weight, with a mean loss of 3.7 kg.
The overall mean weight gain was 3.6 kg (median, 4 kg; range, -8 to 13 kg).
IN PRACTICE:
"The blockade of IL-4 [interleukin-4], a cytokine involved in inflammatory responses and metabolic regulation, might contribute to changes in appetite and energy balance," the authors wrote. "While there is evidence suggesting a possible association between dupilumab and weight gain, it is essential to approach this issue with a nuanced perspective. Future studies should aim to disentangle these complex interactions, considering both the biological mechanisms at play and the broader psychosocial factors that impact weight in patients with AD," they added.
SOURCE:
This study was led by Darren Roche, Department of Dermatology, Tallaght University Hospital, Dublin, Ireland. It was published online on June 30, 2025, in Clinical and Experimental Dermatology.
LIMITATIONS:
Multiple factors including disease severity, inflammation, lifestyle choices, and psychological stressors could have influenced patient weight. This study was limited by its retrospective design, a small sample size, and a short follow-up period.
DISCLOSURES:
This research did not receive any specific grant from any funding agency in the public, commercial, or not-for-profit sectors. The authors reported having no conflicts of interest.
This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.
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30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function. This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You'll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out! Week 1 Meal-Prep Tips: Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. Day 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (435 calories) 1 serving Lemony-Garlic Pan-Seared Salmon 1 serving Green Bean Caesar Salad Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 2 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 3 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (392 calories) 1 serving Spicy Chicken & Cabbage Stir-Fry Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 4 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 5 Breakfast (488 calories) 1 serving High-Protein PB&J Baked Oats ½ cup low-fat plain kefir A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch. Day 6 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ½ cup low-fat plain kefir Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ⅓ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (492 calories) 1 serving Pesto Chicken Quinoa Bowls 1 serving Cacio e Pepe Kale Salad Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack. Week 2 Meal-Prep Tips: Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12. Make Trail Mix Energy Bites to have as a snack throughout the week. Day 8 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (450 calories) 1 serving No-Chicken Salad Sandwich ¼ cup blueberries P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (414 calories) 1 serving High-Protein Pasta with Peas Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium. Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 9 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (627 calories) 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 10 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (95 calories) 1 medium apple Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (629 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack. Day 11 Breakfast (368 calories) 1 serving 10-Minute Spinach Omelet 1 cup blackberries ½ cup low-fat plain kefir A.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (567 calories) 1 serving Panzanella with Burrata & Tuna Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (416 calories) 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium. Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack. Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner. Day 13 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (541 calories) 1 serving High-Protein Lemon Chicken Orzo Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (529 calories) 1 serving Creamy Caramelized Cauliflower Pasta Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium. Make it 1,500 calories: Omit pear at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3 Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19. Make Pizza Pistachios to have as a snack for the rest of the month. Day 15 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (599 calories) 1 serving Cucumber-Avocado-Tomato Sandwich ½ cup nonfat plain strained (Greek-style) yogurt P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (514 calories) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 16 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (499 calories) 1 serving Creamy Garlic-Parmesan Butter Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 17 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (459 calories) 1 serving Garlic-Thyme Chicken with Green Beans & Rice Evening Snack (73 calories) ¾ cup cherries Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 18 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner. Day 19 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (412 calories) 1 serving Chicken Parmesan Casserole Evening Snack (97 calories) 1 cup cherries Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21. Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup low-fat plain kefir to evening snack. Day 20 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving Kale & Lentil Stew with Mashed Potatoes Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (426 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium blackberries A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (542 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette Evening Snack (131 calories) 1 large pear Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Week 4 Meal-Prep Tips: Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26. Day 22 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (80 calories) ½ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (441 calories) 1 serving Sheet-Pan Teriyaki Salmon with Green Beans Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 23 Breakfast (425 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (528 calories) 1 serving Lemon & Dill Chicken 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 24 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (180 calories) 1 ¼ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (473 calories) 1 serving Spinach & Artichoke–Stuffed Butternut Squash Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 25 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack. Day 26 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Dinner (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Evening Snack (95 calories) 1 medium apple Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28. Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 27 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (540 calories) 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 28 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (62 calories) 1 medium orange Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (604 calories) 1 serving Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium. Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Week 5 Day 29 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (561 calories) 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 30 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (419 calories) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for at least 90 grams of protein and 30 grams of fiber per day, while capping sodium at 2,300 mg per day in accordance with the Dietary Guidelines for Americans. Can I eat the same breakfast or lunch every day? You can eat the same breakfast and lunch every day if you prefer. Most options are similar in calories, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two to meet your individual goals. 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. What is fiber? Fiber is a type of indigestible carbohydrate found in plants. High-fiber foods include whole grains, legumes and nuts as well as many fruits and vegetables. Health Benefits of This Mediterranean Diet Plan High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes. Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day's meals and snacks. While the Mediterranean diet doesn't necessarily emphasize protein, it's possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system. Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline. Read the original article on EATINGWELL
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7 Simple Ways to Add Movement to Your Day (Without Dreading It)
I'm far from the first person to say it, but exercise is essential for your overall health. Exercise helps to boost your mood, relieve stress, increase energy, improve sleep quality and lower your risk for developing chronic illnesses and diseases, including diabetes, cardiovascular disease and high blood pressure. So, you might be wondering, if exercise is so important to our overall health, why can it be so miserable? Trust me, I get it. I live an active lifestyle, making an effort to work out four to five times per week, and yet I still have that mental debate every single day where I spend several minutes attempting to talk myself out of exercising. Although I never regret working out after the fact, it can be hard to jump the mental hoop. Over the years, I've found some easy tricks to get myself more active each day. No, going to the gym and doing a hard-core weight workout isn't required. There are actually sneaky ways to get more exercise day-to-day that won't leave you exhausted and miserable. Here's my secret sauce. For more health tips, learn about how to prepare for your first therapy appointment and how to determine your blood type if you don't already know it. 1. Set a routine CNET OK, so this isn't really a secret. Creating a regular habit of working out would be ideal -- duh! But it's creating that habit that's the tricky part. Here's where I can help. One of the most efficient ways to build a habit is through the Cue-Routine-Reward system. MIT researchers discovered the power of the neurological loop at the core of every habit. This "habit loop," later coined by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine and a reward. This system can be applied to building any habit, from drinking more water to waking up earlier. It can certainly apply to creating a workout habit. For example, say you want to wake up and go to the gym each morning before work. The cue, what triggers the habit, would be the morning and your alarm going off. (Choose a time that works best for you and be consistent. Using multiple cues like time of day and sound can increase your likelihood of performing your routine.) Your routine, the habit or action you want to create and reinforce, would be getting up and changing into your workout clothes. This can help prevent you from going back to sleep and ensure you hit the gym since you're already ready. And once you finish the routine (the exercise), you'll be rewarded. This could appear in the form of endorphins as a bodily reward that can motivate us to do the routine again, or it could even be a tangible reward, like buying yourself new socks after a week of hitting your exercise goals or investing in a new yoga mat after a month of doing yoga each day. Each person will have a different response to these three elements. It's important to experiment with what cues and rewards work best for you to develop a consistent routine of training. 2. Start small A lot of people assume they need to run themselves ragged in the gym to get more fit, but that's really not true. All you need is about 20 or so minutes a day. The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity a week -- that breaks down to a little more than 20 minutes each day. They also recommend strength training to work the major muscle groups at least two times a week. Thirty minutes of activity each day is an ideal place to start to fulfill your weekly needs, but if that sounds daunting, you can start with even smaller increments. Simply walking on the treadmill or cycling on a stationary bike for five minutes can get you into the habit of exercising a little each day. What you'll likely find is that those five minutes actually aren't too brutal, and are maybe even enjoyable. So, the next time you jump on the treadmill, bike or other equipment, you'll decide to stay for 10 minutes then 15 minutes then 20 minutes, building yourself up bit by bit until you're getting your heart rate up for 30-plus minutes each day. You can also start with low-impact activity. A brisk walk in the evening is a more than sufficient workout. You can also refer to this guide for the best workouts for beginners. 3. Habit stack Habit stacking, popularized by James Clear in his book Atomic Habits, is a way to create small yet healthy habits. This term might be new to you, but it's really straightforward: you "stack" the new behavior (exercising) onto a habit you already have to help you remember to do it. This will cause the combo to become a habit. For instance, if you listen to a podcast every day, try going for a walk while you listen. Waiting for your morning coffee to brew? Try stretching while you wait. Habit stacking can be used in a multitude of ways to make new fitness habits blend into your daily routine. Exercise while catching up on your favorite podcast. Ivanko_Brnjakovic/Getty Images 4. Get active at work Your workday doesn't have to be totally sedentary. Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the drudgery of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room -- anything to get up and get moving. Try to get up every so often to stretch your legs: rather than emailing or Zooming coworkers, get up and talk to them in person if you can; use the stairs rather than the elevator; get up and refill your water every so often. 5. Do exercises you actually like This is a big one. If you hate exercising, it might be because you aren't doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don't. Branch out and try different kinds of workouts until you find one you genuinely enjoy. Biking, surfing, paddle boarding, yoga, hiking, skiing, rock climbing, kayaking and ice skating are all fun activities that get your heart rate up. This will require you to go out of your comfort zone and to be patient as you try things out, but it'll be worth it when working out no longer feels like a chore. One trick I used when first getting into working out was using the ClassPass free month trial to try new gyms and classes. The free first-month subscription allows you to visit a particular gym or studio only once throughout the month (you can visit as many times as you want throughout the month after the free trial). This plan is meant to encourage new users to try exercises that might be totally foreign to them, like reformer pilates or hot yoga. During my first month, I tried a boxing class and I was immediately hooked (pun only slightly intended). Now, boxing is one of my favorite ways to incorporate cardio without feeling miserable. I initially felt insecure about trying something so out of my comfort zone, but I felt comfortable within a week and now feel grateful that I found a new activity that I love. Exercise doesn't have to feel like a chore. gradyreese/Getty Images 6. Get active while watching TV Let's be honest, running on the treadmill is boring. Riding on a stationary bike is boring. Watching TV is way more fun. That's why you should combine the two. There's no shame in catching up on your favorite show while hitting the gym. Trust me, I've been rewatching Game of Thrones on my phone while riding on the stationary bike each day. Not only does the entertainment keep my mind off the burn in my legs, but it pushes me to stay longer. Before downloading Netflix and HBO Max on my phone, I'd stay at the gym for 20 to 30 minutes. Now, I usually stay on the bike or treadmill for 50 to 60 minutes -- until the episode is over. 7. Make it social Exercise doesn't need to be solitary. Having a workout partner can help keep you motivated and hold you accountable in your routine. If you don't have one buddy to join you, sign up for a workout class. The structure of working out in a group can push you to work harder while also introducing you to new people. Workout classes can hold you accountable -- and introduce you to new people. twinsterphoto/Getty Images I recommend exploring the fitness course schedule at your local YMCA or gym, signing up for a boxing, dance or yoga class or purchasing a ClassPass membership, which can grant you access to thousands of health clubs in your city. For more health tips, explore how you can track your blood pressure with your Apple Watch and learn why expired makeup is dangerous to use.
