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21 hours ago
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30-Day No-Sugar, Anti-Inflammatory Meal Plan for High Blood Pressure, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 30-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 64 grams of protein and 29 grams of fiber to support satiety. This plan prioritizes no-sugar-added and anti-inflammatory is a culprit in most chronic conditions, including high blood pressure, aka hypertension. And though it rarely presents with obvious symptoms, high blood pressure can have some serious health implications. High blood pressure increases the risk of stroke and heart disease—two of the leading causes of death in the United States. Because high blood pressure is symptomless, it's important to get it checked regularly by a medical practitioner. While there's no single reason a person might develop high blood pressure, factors like family history and age play a role. You can make diet and lifestyle changes that can reduce your risk—including eating foods that have been shown to be anti-inflammatory. This 30-day meal plan is packed with foods aimed at reducing inflammation and keeping sodium levels low, such as salmon, nuts, fruits, veggies and oats. Let's dig in. Week 1Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make a batch of Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach to have as breakfast throughout the month. Prepare Vegan Lentil Soup to have for lunch on Days 2 through 1 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (463 calories) 1 serving Anti-Inflammatory Beet & Avocado Wrap Afternoon Snack (62 calories) 1 medium orange Dinner (484 calories) 1 serving Salmon & Quinoa Bowls with Green Beans, Olives & Feta Daily Totals: 1,489 calories, 73g protein, 80g fat, 129g carbohydrate, 29g fiber, 1,264mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add ¼ cup unsalted dry-roasted almonds to the P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner. Day 2 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (190 calories) 2 large hard-boiled eggs 1 clementine Dinner (445 calories) 1 serving Chickpea & Potato Curry ½ cup cooked brown rice Daily Totals: 1,512 calories, 66g protein, 48g fat, 216g carbohydrate, 40g fiber, 1,362mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast, increase to ½ cup blueberries at A.M. snack and add 1½ Tbsp. natural peanut butter to the banana at lunch. Day 3 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (35 calories) 1 clementine Dinner (514 calories) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,507 calories, 66g protein, 67g fat, 183g carbohydrate, 41g fiber, 1,210mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and ¼ cup unsalted dry-roasted almonds to the P.M. snack. Day 4 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (190 calories) 2 large hard-boiled eggs 1 clementine Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (248 calories) ¼ cup unsalted dry-roasted almonds 1 kiwi Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Stew to have for dinner tomorrow. Daily Totals: 1,504 calories, 61g fat, 78g protein, 175g carbohydrate, 36g fiber, 1,523mg sodium To make it 2,000 calories: Increase to ¼ cup sliced almonds at breakfast, add 2 Tbsp. natural peanut butter to the banana at lunch, add 1 serving Massaged Kale Salad at dinner and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 5 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (377 calories) 1 serving Vegan Lentil Soup 1 medium banana Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew Daily Totals: 1,490 calories, 54g fat, 65g protein, 204g carbohydrate, 44g fiber, 1,530mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and add 2 Tbsp. natural peanut butter to the banana at lunch. Day 6 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (62 calories) 1 medium orange Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,524 calories, 74g fat, 73g protein, 152g carbohydrate, 37g fiber, 1,476mg sodium To make it 2,000 calories: Increase to 2 Tbsp. natural peanut butter at the A.M. snack, add 18 unsalted dry-roasted almonds to the P.M. snack and 1 serving Guacamole Chopped Salad to dinner. Day 7 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (101 calories) 1 medium pear Lunch (403 calories) 1 serving White Bean & Veggie Salad 1 kiwi Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (535 calories) 1 serving Lemon-Tahini Couscous with Chicken & Vegetables Daily Totals: 1,520 calories, 70g fat, 83g protein, 151g carbohydrate, 36g fiber, 1,053mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 Tbsp. natural peanut butter at P.M. snack and have 1 serving Tart Cherry Nice Cream for an evening snack. Week 2Prep Ahead Tips Prepare three servings Citrus Lime Tofu Salad to have for lunch on Days 9 through 8 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (101 calories) 1 medium pear Lunch (463 calories) 1 serving Beet & Avocado Wrap Afternoon Snack (112 calories) 1 large hard-boiled egg 1 clementine Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,510 calories, 77g fat, 69g protein, 154g carbohydrate, 32g fiber, 1,505mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, increase to 2 large hard-boiled eggs at P.M. snack and add 1 serving Pineapple & Avocado Salad to dinner. Day 9 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (125 calories) 1 (5-ounce) container low-fat plain strained (Greek-style) yogurt ¼ cup blueberries Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (402 calories) 1 serving Chicken with Spinach & Tomato Orzo Salad Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,495 calories, 75g fat, 89g protein, 135g carbohydrate, 30g fiber, 1,257mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 10 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 medium orange Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (467 calories) 1 serving Sweet Potato & Black Bean Chili 1 ½ cups mixed greens 1 serving Citrus Vinaigrette Evening Snack (73 calories) 1 serving Tart Cherry Nice Cream Daily Totals: 1,522 calories, 79g fat, 65g protein, 165g carbohydrate, 39g fiber, 1,452mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack, 1 medium banana to lunch and ½ avocado, sliced, to the salad at dinner. Day 11 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (131 calories) 1 large pear Lunch (390 calories) 1 serving Citrus Lime Tofu Salad Afternoon Snack (273 calories) ¾ cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ½ cup cherries, fresh or frozen Dinner (429 calories) 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily Totals: 1,487 calories, 71g fat, 87g protein, 149g carbohydrate, 34g fiber, 1,316mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 cup edamame in pods to the A.M. snack, add 1 medium orange to lunch and have 1 serving Tart Cherry Nice Cream as an evening snack. Day 12 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (327 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium apple Afternoon Snack (263 calories) ¼ cup unsalted dry-roasted almonds 2 Tbsp. unsweetened dried cherries (or raisins) Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Daily Totals: 1,504 calories, 69g fat, 72g protein, 161g carbohydrate, 34g fiber, 1,511mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 2 Tbsp. natural peanut butter to lunch and increase to 3 Tbsp. unsweetened dried cherries at the P.M. snack. Day 13 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen 2 Tbsp. sliced almonds Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (95 calories) 1 medium apple Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Spanakopita-Inspired Chicken & White Bean Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 66g fat, 92g protein, 149g carbohydrate, 29g fiber, 1,523mg sodium To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast and add 1 sliced avocado to the side salad at dinner. Day 14 Breakfast (324 calories) 1 serving Spinach, Peanut Butter & Banana Smoothie Morning Snack (62 calories) 1 cup blackberries Lunch (334 calories) 1 serving Arugula & Cucumber Salad with Tuna 1 medium pear Afternoon Snack (241 calories) ¼ cup unsalted dry-roasted almonds 1 clementine Dinner (543 calories) 1 serving Spanakopita-Inspired Chicken & White Bean Casserole 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,504 calories, 76g fat, 83g protein, 134g carbohydrate, 31g fiber, 1,449mg sodium To make it 2,000 calories: Add 1 cup edamame in pods to the A.M. snack and add 1 sliced avocado to the side salad at dinner. Week 3Prep Ahead Tips Prepare a double batch of Overnight Oats with Chia Seeds to have for breakfast on Days 16 through 19. Prepare Slow-Cooker Turkey Chili to have for lunch on Days 16 through 15 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (420 calories) 1 serving Veggie & Hummus Sandwich 1 medium apple Afternoon Snack (131 calories) 1 large pear Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Daily Totals: 1,504 calories, 55g fat, 82g protein, 178g carbohydrate, 40g fiber, 1,543mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 16 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (95 calories) 1 medium apple Dinner (414 calories) 1 serving Quinoa Avocado Salad Daily Totals: 1,480 calories, 63g fat, 74g protein, 171g carbohydrate, 41g fiber, 1,219mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 17 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (42 calories) ½ cup blueberries Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,520 calories, 67g fat, 89g protein, 156g carbohydrate, 34g fiber, 1,456mg sodium To make it 2,000 calories: Add 1 medium banana to the A.M. snack, 1 medium orange to lunch and 1 cup low-fat plain strained (Greek-style) yogurt with 4 Tbsp. sliced almonds to the P.M. snack. Day 18 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (21 calories) ⅓ cup raspberries Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (488 calories) 1 serving Chickpea Pasta with Mushrooms & Kale 2 cups mixed greens 1 serving Lemon-Garlic Vinaigrette Daily Totals: 1,518 calories, 75g fat, 70g protein, 159g carbohydrate, 42g fiber, 1,486mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and add 1 avocado, sliced, to the side salad at dinner. Day 19 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (173 calories) ¾ cup low-fat plain strained (Greek-style) yogurt ½ cup cherries, fresh or frozen Lunch (408 calories) 1 serving Slow-Cooker Turkey Chili Afternoon Snack (105 calories) 1 medium banana Dinner (406 calories) 1 serving Baked Halibut with Brussels Sprouts & Quinoa Daily Totals: 1,483 calories, 56g fat, 95g protein, 165g carbohydrate, 36g fiber, 1,465mg sodium To make it 2,000 calories: Add 4 Tbsp. sliced almonds to the A.M. snack, 1 serving Everything Bagel Avocado Toast to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 20 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (131 calories) 1 large pear Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (206 calories) ¼ cup unsalted dry-roasted almonds Dinner (516 calories) 1 serving One-Pot Chicken with Farro Daily Totals: 1,517 calories, 65g fat, 84g protein, 154g carbohydrate, 32g fiber, 1,454mg sodium To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to breakfast and 1 serving Traditional Greek Salad to dinner. Day 21 Breakfast (281 calories) 1 cup low-fat plain strained (Greek-style) yogurt 3 Tbsp. sliced almonds ¼ cup raspberries or fruit of choice Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (332 calories) 1 serving Avocado-Egg Toast 1 medium orange Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (566 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving No-Cook Black Bean Salad Daily Totals: 1,480 calories, 64g fat, 104g protein, 133g carbohydrate, 30g fiber, 1,311mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Week 4Prep Ahead Tips Prepare Bircher Muesli to have for breakfast throughout the week. Make Vegan Superfood Grain Bowls to have for lunch on Days 23 through 22 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (426 calories) 1 serving Veggie & Hummus Sandwich 1 medium pear Afternoon Snack (105 calories) 1 medium banana Dinner (424 calories) 1 serving Easy Salmon Cakes with Arugula Salad Daily Totals: 1,486 calories, 63g fat, 80g protein, 155g carbohydrate, 33g fiber, 1,442mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, 1 medium orange to the A.M. snack and 2 Tbsp. natural peanut butter to the P.M. snack. Day 23 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (31 calories) ½ cup blackberries Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (210 calories) 1 medium banana 1 Tbsp. natural peanut butter Dinner (527 calories) 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh 1 serving Traditional Greek Salad Daily Totals: 1,524 calories, 80g fat, 67g protein, 151g carbohydrate, 41g fiber, 1,352mg sodium To make it 2,000 calories: Add 20 unsalted dry-roasted almonds to the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 24 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (90 calories) 1 cup nonfat plain kefir Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (95 calories) 1 medium apple Dinner (577 calories) 1 serving Green Goddess Ricotta Pasta 1 serving Massaged Kale Salad Daily Totals: 1,517 calories, 64g fat, 64g protein, 193g carbohydrate, 42g fiber, 1,235mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to the A.M. snack, 1 medium orange to lunch and 2 Tbsp. natural peanut butter to the P.M. snack. Day 25 Breakfast (264 calories) 1 slice sprouted-wheat bread, toasted 1 Tbsp. almond butter (or natural peanut butter) 1 medium apple, sliced Morning Snack (200 calories) 1 cup edamame, in pods Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (291 calories) ⅔ cup low-fat plain Greek yogurt ¼ cup sliced almonds ½ cup cherries, fresh or frozen Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Meal-Prep Tip: Reserve leftover Lemon Chicken Orzo Soup with Kale to have for dinner tomorrow. Daily Totals: 1,492 calories, 65g fat, 84g protein, 155g carbohydrate, 42g fiber, 1,495mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, reduce to ¾ cup edamame in pods at the A.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 26 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (206 calories) ¼ cup unsalted dry-roasted almonds Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls Afternoon Snack (191 calories) ⅔ cup low-fat plain Greek yogurt ½ cup cherries 1 Tbsp. sliced almonds Dinner (356 calories) 1 serving Lemon Chicken Orzo Soup with Kale 1 serving Cabbage Salad with Lemon-Garlic Vinaigrette Daily Totals: 1,509 calories, 74g fat, 76g protein, 154g carbohydrate, 42g fiber, 1,381mg sodium To make it 2,000 calories: Add 1 medium apple to the A.M. snack, add 1 medium orange to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 27 Breakfast (375 calories) 1 serving Bircher Muesli Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (195 calories) 1 cup nonfat plain kefir 1 medium banana Dinner (415 calories) 1 serving Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil Daily Totals: 1,503 calories, 59g fat, 74g protein, 183g carbohydrate, 49g fiber, 1,321mg sodium To make it 2,000 calories: Add 1 clementine to the A.M. snack, add ¼ cup sliced almonds to lunch and have 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack. Day 28 Breakfast (331 calories) 1 serving Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach 1 clementine Morning Snack (200 calories) 1 cup edamame, in pods Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (374 calories) 1 serving Skillet Lemon Chicken & Potatoes with Kale Evening Snack (101 calories) 1 medium pear Daily Totals: 1,524 calories, 63g fat, 86g protein, 155g carbohydrate, 32g fiber, 1,504mg sodium To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. sliced almonds to lunch and increase to 2 Tbsp. natural peanut butter at the P.M. snack. Week 5Prep Ahead Tips Prepare Cucumber Chickpea Salad with Feta & Lemon to have for lunch on Days 29 and 29 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (315 calories) 1 medium banana 2 Tbsp. natural peanut butter Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (189 calories) 20 unsalted dry-roasted almonds 1 clementine Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Meal-Prep Tip: Reserve leftover Anti-Inflammatory Lemony Salmon & Orzo Casserole to have for dinner tomorrow. Daily Totals: 1,516 calories, 68g fat, 76g protein, 165g carbohydrate, 35g fiber, 1,382mg sodium To make it 2,000 calories: Add 1 medium orange to breakfast, add ¼ cup sliced almonds to lunch and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Day 30 Breakfast (304 calories) 1 serving Berry-Kefir Smoothie Morning Snack (268 calories) ¼ cup unsalted dry-roasted almonds 1 medium orange Lunch (317 calories) 1 serving Cucumber Chickpea Salad with Feta & Lemon 5-ounce container low-fat plain strained (Greek-style) yogurt ½ cup blackberries Afternoon Snack (200 calories) 1 cup edamame, in pods Dinner (391 calories) 1 serving Anti-Inflammatory Lemony Salmon & Orzo Casserole Daily Totals: 1,480 calories, 62g fat, 86g protein, 158g carbohydrate, 41g fiber, 1,335mg sodium Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. almond butter to breakfast, add 1 clementine to the P.M. snack and have 1 serving 2-Ingredient Peanut Butter Banana Ice Cream as an evening snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious anti-inflammatory diet recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 264 to 390 calories while the lunches span 317 to 463 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. 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 the difference between added sugar and natural sugar? Great question! Natural sugars are the kind found in fruits, vegetables and dairy; sweetness from nature. Added sugars, on the other hand, are any type of sugar that has been added during the processing of a food. So, even if you have a "natural" sugar, such as honey, maple syrup or agave, when it is added to a food, it becomes added sugar. The Anti-Inflammatory Diet and Heart Health When it comes to eating for healthy blood pressure, most of the focus has historically been on cutting back on sodium. Reducing salt intake, especially from processed foods, does tend to help reduce blood pressure—but it's not the only nutritional step to take. Chronic low-grade inflammation is a growing concern linked to several health conditions, including heart disease, diabetes and even certain cancers. And it's likely a contributing cause of high blood pressure and worsening blood pressure for those already diagnosed. To decrease inflammation, aim for a healthy and balanced diet rich in anti-inflammatory foods (such as antioxidant-rich fruits and vegetables, whole grains, nuts, seeds, olive oil and fish) while limiting pro-inflammatory foods (such as refined grains, processed meats and added sugars, particularly from sugar-sweetened beverages). The average American adult consumes 17 teaspoons of added sugar each day, well above the recommended daily max of 6 teaspoons for women and 9 for men. A high intake of added sugar can increase inflammation and ultimately, disease risk. In fact, one study tracked people's eating habits over about nine years and found that a high intake of added sugars increased the risk of heart disease and 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 the original article on EATINGWELL
Yahoo
a day ago
- Health
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4 Anti-Inflammatory Proteins for Weight Loss, According to Dietitians
Reviewed by Dietitian Jessica Ball, M.S., RDKey Points Anti-inflammatory proteins like fish, legumes and soy support healthy metabolism. Lean meats and fermented soy boost gut health, regulate blood sugar and aid in sustainable weight loss. Balanced meals, sleep, exercise and stress control are key for long-term weight plays a key role in reducing inflammation and supporting metabolic health—two factors that can make weight loss more achievable and sustainable. While no single food guarantees weight loss, some high-protein options offer added benefits that support overall well-being. "Choosing anti-inflammatory proteins helps to lower chronic inflammation that drives insulin resistance," says Kaitlin Hippley, RDN, LD, CDCES. "When insulin resistance is high, blood sugars rise, fat storage is activated and losing weight can become more challenging." "There's really no such thing as a 'weight loss protein,'" adds Marissa Beck, M.S., RDN. "The real health benefit comes from choosing a variety of protein sources that support overall health by lowering inflammation, improving cholesterol and stabilizing blood sugar." Read on for a closer look at the anti-inflammatory protein foods that dietitians recommend most, and why they're worth adding to your plate. 1. Fatty Fish Fatty fish are top-tier when it comes to anti-inflammatory protein sources. Rich in omega-3 fatty acids like EPA and DHA, these fish support heart and brain health—plus, they help reduce inflammation. "Salmon is my number one favorite and highest recommended protein source when following an anti-inflammatory diet because of its high levels of omega-3 fats and micronutrients," says Lindsay Fencl, RDN. These healthy fats can also lower blood pressure, reduce triglycerides and support healthy cholesterol levels—things that are often disrupted in people with insulin resistance. Beck says that the omega-3s found in fatty fish "have well-documented anti-inflammatory benefits" and are a valuable part of a balanced, healthy diet. Including fish like salmon, mackerel or sardines in a few meals a week aligns with the Mediterranean diet recommendations, which have been shown to reduce the risk of chronic disease and improve metabolic health. 2. Legumes Legumes—such as beans and lentils—are rich in fiber, plant-based protein and antioxidants that support gut health and reduce inflammation. "Thanks to fiber and polyphenols, beans and lentils earn their title of powerhouse plant proteins," says Hippley. "They naturally lower inflammation and support sustainable weight loss by improving gut health and fighting oxidative stress." Emerging research also suggests that legumes may help the body produce more of its own appetite-regulating hormones, such as glucagon-like peptide 1 (GLP-1), which helps regulate blood sugar levels and increases feelings of fullness and satisfaction. This is thanks to its protein and calcium content, which may have a synergistic effect that promotes increased GLP-1 production after eating. 3. Lean Meats Lean meats—like chicken, turkey, venison and bison—are protein-rich and lower in saturated fat, making them an ideal option for those seeking to reduce inflammation and lose weight. "These lean animal-based proteins all offer different micronutrients that play a role in managing inflammation," says Beck. "Wild game meat, such as venison, elk and bison, tends to be leaner, richer in iron and raised without additives common in conventionally farmed meats," says Fencl. These meats offer several anti-inflammatory nutrients, including zinc and selenium, which support immune regulation and help neutralize oxidative stress. 4. Tofu & Tempeh Fermented soy-based proteins, including tofu and tempeh, are rich in complete protein and isoflavones—compounds with anti-inflammatory and antioxidant effects. "These plant proteins come packaged with fiber and phytochemicals that support gut and heart health," Beck tells EatingWell. These benefits are particularly valuable for reducing markers of inflammation and supporting insulin sensitivity, which can make weight regulation more manageable. Fermented soy products like tempeh may also support gut health by promoting the growth of beneficial bacteria and reducing digestive inflammation, especially when paired with a fiber-rich diet. Recent research suggests that the health of the gut microbiome may have a significant impact on metabolism and body weight. Other Tips for Healthy Weight Loss While eating protein can support metabolism, reduce inflammation and promote weight loss, it's only one piece of the puzzle. "What often gets missed in typical weight loss advice is that it's not just one food or one nutrient that determines our health status," Beck explains. "Eating habits and other behaviors matter just as much, if not more." Here are some things you can do to support healthy weight loss: Eat regularly throughout the day. "Eating regular meals and snacks can help regulate blood sugar and prevent an evening binge or emotional eating cycle that many people struggle with," says Beck. Eating consistently also supports stable energy levels and helps reduce cravings. Include a variety of whole, nutrient-dense foods. "Research consistently shows that dietary diversity promotes a healthy gut microbiome, supports disease prevention and enhances weight management," says Fencl. Include fruits, vegetables, whole grains, lean proteins and healthy fats as part of your routine. Prioritize sleep. "Sleep deprivation has been shown to increase inflammatory molecules like cytokines and C-reactive protein," says Fencl. Aim for 7 to 9 hours of sleep per night. Move your body regularly. Regular physical activity can improve insulin sensitivity, reduce inflammation and improve mood. Even low-impact movement—like walking and stretching—can help regulate appetite and support sustainable weight loss. Try to engage in at least 150 minutes of moderate-intensity activity per week. Manage stress. "Managing stress can lower inflammation, control cravings and stabilize blood sugars, making weight loss more achievable," says Hippley. Try deep breathing, meditation or yoga. Our Expert Take There's no such thing as a magic protein for weight loss, but incorporating a variety of nutrient-dense protein sources into your eating pattern can reduce inflammation and support weight loss. When paired with other healthy habits—like eating a balanced diet, regular exercise, adequate sleep and stress management—you can support long-term health and sustainable results. Read the original article on EATINGWELL
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2 days ago
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7 Day High-Protein High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,00 calories Each day provides at least 84 grams of protein and 30 grams of fiber to support satiated and sustained energy levels. This plan prioritizes healthy fats, lean proteins, whole grains, fruits and vegetables to align with the Mediterranean the benefits of the super-popular Mediterranean diet while pumping up your protein and fiber intake in this seven-day meal plan. You'll find an array of fiber-rich whole grains, legumes, fruits and vegetables and a wide variety of proteins, including fish, poultry, eggs, dairy, nuts and more. This satiating combo will help keep you full and energized throughout the day. With meal-preps and three different calorie levels to choose from, this nutritious meal plan can work for most people. Check it out! Meal Plan at a Glance Cottage cheese bowl/ Cherry crumble Chopped salad/ Yogurt & berries Salmon & Brussels sprouts/ Apple Overnight oats/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Creamy chicken casserole Overnight oats/ Apple Bean salad/ Yogurt & berries Tofu curry Breakfast pita/ Cucumber salmon bites Bean salad/ Cottage cheese bowl Chicken pasta/ Pear Cottage cheese bowl/ Pear Bean salad/ Yogurt & berries Chickpea soup Breakfast pita/ Stuffed mini peppers Tuna salad sandwich/ Cottage cheese bowl Shrimp gnocchi/ Pear Cottage cheese bowl/ Stuffed mini peppers Tuna salad sandwich/ Yogurt parfait Chicken & green beans Day 1 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (268 calories) 1 serving No-Added-Sugar Cherry Crumble Lunch (373 calories) 1 serving Chopped Salad with Chickpeas, Olives & Feta 3 oz. cooked chicken breast P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (436 calories) 1 serving Sheet-Pan Salmon & Shaved Brussels with Lemon-Garlic Drizzle Evening Snack (95 calories) 1 medium apple Daily Totals: 1,799 calories, 80g fat, 127g protein, 147g carbohydrate, 30g fiber, 2,026mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit evening snack. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack. Day 2 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (625 calories) 1 serving Creamy Chicken, Cabbage & Mushroom Casserole Daily Totals: 1,812 calories, 93g fat, 88g protein, 170g carbohydrate, 32g fiber, 1,804mg sodium. Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Chicken & Quinoa Casserole. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 3 Breakfast (448 calories) 1 serving High-Protein Raspberry & Peanut Butter Overnight Oats A.M. Snack (95 calories) 1 medium apple Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (548 calories) 1 serving Easy Tofu Curry Daily Totals: 1,802 calories, 76g fat, 84g protein, 217g carbohydrate, 44g fiber, 1,838mg sodium. Make it 1,500 calories: Omit yogurt at P.M. snack and change dinner to 1 serving Tofu & Vegetable Scramble. Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to A.M. snack. Day 4 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (62 calories) 1 serving Cucumber Salmon Bites Lunch (541 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad 1 clementine P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (470 calories) 1 serving Agrodolce Zucchini & Chicken Pasta Evening Snack (131 calories) 1 large pear Daily Totals: 1,796 calories, 60g fat, 90g protein, 236g carbohydrate, 32g fiber, 2,154mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.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 5 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (131 calories) 1 large pear Lunch (506 calories) 1 serving Anti-Inflammatory Farro & White Bean Salad P.M. Snack (198 calories) 1 cup low-fat plain strained Greek-style yogurt ½ cup raspberries Dinner (540 calories) 1 serving Marry Me Chickpea Soup with Kale Daily Totals: 1,805 calories, 77g fat, 88g protein, 196g carbohydrate, 39g fiber, 2,229mg sodium. Make it 1,500 calories: Change A.M. snack to ½ cup sliced cucumber and omit yogurt at P.M. snack. Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to P.M. snack and add 1 medium orange as an evening snack. Day 6 Breakfast (421 calories) 1 serving Egg, Tomato & Feta Breakfast Pita 1 cup sliced strawberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (398 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas Evening Snack (131 calories) 1 large pear Daily Totals: 1,817 calories, 73g fat, 93g protein, 205g carbohydrate, 31g fiber, 2,053mg sodium. Make it 1,500 calories: Omit strawberries at breakfast, change P.M. snack to 1 clementine and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 7 Breakfast (430 calories) 1 serving High-Protein Cottage Cheese Bowl ½ cup blueberries A.M. Snack (122 calories) 1 serving White Bean–Stuffed Mini Bell Peppers Lunch (574 calories) 1 serving Tuna Salad & Tomato Sandwich P.M. Snack (237 calories) ¾ cup low-fat plain strained Greek-style yogurt 1 cup blackberries 1 Tbsp. chia seeds Dinner (450 calories) 1 serving Skillet Bruschetta Chicken 1 serving Garlicky Green Beans Daily Totals: 1,814 calories, 99g fat, 117g protein, 115g carbohydrate, 30g fiber, 2,058mg sodium. Make it 1,500 calories: Omit blueberries at breakfast, change A.M. snack to 1 clementine and omit yogurt and chia seeds at P.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 2 Tbsp. chopped walnuts to P.M. Ahead Tips Make High-Protein Raspberry & Peanut Butter Overnight Oats to have for breakfast on Days 2 and 3. Prepare Anti-Inflammatory Farro & White Bean Salad to have for lunch on Days 2 through asked Questions Is it OK to mix and match meals if there is one I do not like? Yes! Meal plans are meant to be enjoyed, so 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 1,800 calories and a minimum of 80 grams of protein and 30 grams of fiber per day, though most days came in higher in protein and fiber than that. If you're closely monitoring calories or other nutrients and making a swap, you may want to choose a meal that has a similar nutrition profile or plan to adjust a snack or two. Can I eat the same breakfast or lunch every day? If you prefer to eat the same breakfast or lunch every day, go for it! The breakfasts have 421 to 448 calories, while the lunches span approximately 375 to 575 calories. While the breakfast ranges are fairly similar, the lunches are more variable. If you're closely monitoring calories, you may want to adjust a snack or two. 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 are the health benefits of fiber? Fiber is a type of indigestible carbohydrate found in foods like whole grains, legumes, fruits, vegetables and nuts. It's linked to many benefits, including improved digestion and more regular bowel movements, better cholesterol, weight loss and more stable blood sugar levels. Health Benefits of the Mediterranean Diet The Mediterranean diet is consistently named one of the healthiest diets by U.S. News & World Report. It emphasizes fish and seafood, nuts and other healthy fats, legumes, whole grains and plenty of fruits and vegetables while limiting refined grains and excess added sugars. It's praised for its flexible guidelines, which make it easier to follow long-term for most people. And, its nutrient-rich eating pattern has numerous health benefits, including improved heart and cognitive health and weight loss. Research links following the Mediterranean diet with a reduced risk of heart disease, type 2 diabetes, nonalcoholic fatty liver disease and even some cancers. Adherence to the Mediterranean diet is also linked to a reduced risk of developing obesity and gaining weight over time. Routinely following the Mediterranean diet may even extend the length and quality of your life. To follow the Mediterranean diet, prioritize healthy fats, seafood, fruits, vegetables, legumes and whole grains while limiting refined grains, added sugars and processed foods. Cooking more meals at home, eating seasonally and sharing meals with others whenever possible are also cornerstones of this healthy eating 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 the original article on EATINGWELL
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2 days ago
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7-Day Mediterranean Diet Meal Plan for Insulin Resistance
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan This 7-day plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 81 g of protein and 31 g of fiber to support healthy blood sugar. This plan prioritizes lean proteins, healthy fats and complex Mediterranean diet is consistently named the best diet for health by U.S. News and World Report. The diet's focus on a variety of healthy foods, like fruits and vegetables, whole grains, fish, nuts, seeds, olive oil and legumes is largely why it receives accolades year after year. This dietary pattern has a ton of health benefits, including improved heart health, a sharper brain and healthier blood sugar levels. Though the Mediterranean diet chatter historically focuses on foods common in countries like Spain, Italy and Greece, the Mediterranean region is much larger than that and spans three continents—Europe, Africa and Southwest Asia—to include 21 countries and two territories. This expansive region lends itself to a variety of diverse flavors, herbs, spices and foods, which means that most people can find flavors they enjoy in this nutritious way of eating. We think you'll love this 7-day Mediterranean meal plan for insulin resistance. Let's get started. Meal Plan at a Glance Egg scramble & blueberries/ Apple & nut butter Avocado toast/ Yogurt & raspberries Pesto salmon Overnight oats/ Cottage cheese & peach Lentil salad/ Hummus and bell pepper Chicken lettuce wraps & slaw Overnight oats/ Cottage cheese & peach Lentil salad/ Pistachios Turkey zucchini boats & salad Yogurt, raspberries & oats/ Hummus & carrots Lentil salad/ Apple Veggie bowls & chicken Yogurt, raspberries & oats/ Almonds Lentil salad/ Apple & nut butter Shrimp tacos Egg scramble & blueberries/ Cottage cheese & peach Chicken sandwich/ Almonds & orange Quinoa salad & white beans Yogurt, raspberries & oats/ Apple & nut butter Chicken sandwich/ Peach Chicken & rice soup & cabbage salad Day 1 Breakfast (313 calories) 1 serving Summer Skillet Vegetable & Egg Scramble ⅔ cup blueberries Morning Snack (221 calories) 1 large apple 1 Tbsp. natural peanut butter Lunch (384 calories) 1 serving White Bean & Avocado Toast 20 unsalted dry-roasted almonds Afternoon Snack (132 calories) ⅔ cup low-fat plain yogurt, such as Greek-style ⅓ cup raspberries Dinner (446 calories) 1 serving Pesto Salmon Daily Totals: 1,495 calories, 78g fat, 84g protein, 130g carbohydrate, 32g fiber, 1,460mg sodium To make It 2,000 Calories: Add 1 cup low-fat plain kefir to breakfast, increase to 2 Tbsp. peanut butter at A.M. snack, add 3 Tbsp. sliced almonds to P.M. snack and add 1 serving Cucumber, Tomato & Avocado Salad to dinner. Day 2 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (141 calories) ¼ cup hummus 1 medium bell pepper, sliced Dinner (435 calories) 1 serving Weeknight Chicken Lettuce Wraps 1 serving Purple Power Slaw with Sesame-Ginger Vinaigrette Daily Totals: 1,496 calories, 77g fat, 81g protein, 134g carbohydrate, 35g fiber, 1,863mg sodium To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium apple to P.M. snack. Day 3 Breakfast (390 calories) 1 serving Overnight Oats with Chia Seeds Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (172 calories) ½ cup unsalted dry-roasted pistachios, measured in shell Dinner (392 calories) 1 serving Low-Carb, High-Protein Ground Turkey Zucchini Boats 1 serving Tomato & Cucumber Salad with Dill Daily Totals: 1,484 calories, 82g fat, 83g protein, 120g carbohydrate, 32g fiber, 1,977mg sodium To make It 2,000 Calories: Add 2 hard-boiled large eggs to breakfast, 30 unsalted dry-roasted almonds to A.M. snack and 1 medium banana to P.M. snack. Day 4 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (154 calories) ¼ cup hummus 2 medium carrots, cut into strips Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (95 calories) 1 medium apple Dinner (514 calories) 1 serving Goddess Veggie Bowls with Chicken Daily Totals: 1,491 calories, 56g fat, 106g protein, 155g carbohydrate, 38g fiber, 1,405mg sodium To make It 2,000 Calories: Add 1 medium banana to lunch and 2 Tbsp. natural peanut butter to P.M. snack and have ¼ cup unsalted dry-roasted almonds for evening snack. Day 5 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (172 calories) ½ cup unsalted dry-roasted pistachios, measured in shell Lunch (390 calories) 1 serving Lentil Salad with Feta, Tomatoes, Cucumbers & Olives 1 cup low-fat plain kefir Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (415 calories) 1 serving Shrimp Tacos with Avocado Crema 1 cup pineapple chunks Daily Totals: 1,516 calories, 68g fat, 82g protein, 157g carbohydrate, 36g fiber, 1,075mg sodium To make It 2,000 Calories: Add 3 Tbsp. sliced almonds to breakfast, add 1 plum to A.M. snack, increase to 2 Tbsp. peanut butter at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner. Day 6 Breakfast (313 calories) 1 serving Summer Skillet Vegetable & Egg Scramble ⅔ cup blueberries Morning Snack (140 calories) ½ cup 1% fat low-sodium cottage cheese 1 medium peach Lunch (377 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 plum Afternoon Snack (227 calories) 25 unsalted dry-roasted almonds 1 clementine Dinner (459 calories) 1 serving Quinoa Salad with Feta, Olives & Tomatoes ½ cup canned unsalted white beans, rinsed Daily Totals: 1,516 calories, 68g fat, 83g protein, 154g carbohydrate, 31g fiber, 1,167mg sodium To make It 2,000 Calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/2 cup unsalted dry-roasted pistachios in shell to A.M. snack and substitute 1 medium apple for the plum at lunch. Day 7 Breakfast (339 calories) 1 cup low-fat plain strained yogurt, such as Greek-style ½ cup raspberries 1 serving Cinnamon-Toasted Oats Morning Snack (252 calories) 1 medium apple 1½ Tbsp. natural peanut butter Lunch (377 calories) 1 serving Avocado, Tomato & Chicken Sandwich 1 plum Afternoon Snack (59 calories) 1 medium peach Dinner (449 calories) 1 serving Chicken & Root Vegetable Soup with Wild Rice 1 serving Simple Cabbage Salad Daily Totals: 1,476 calories, 54g fat, 97g protein, 156g carbohydrate, 31g fiber, 1,544mg sodium To make It 2,000 Calories: Add 1 serving Apple & Peanut Butter Toast to breakfast, increase to 2 Tbsp. natural peanut butter at A.M. snack and add 25 unsalted dry-roasted almonds to P.M. Ahead Tips Make Overnight Oats with Chia Seeds to have for lunch on Days 2 and 3. Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for lunch on Days 2 through asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Quick & Easy Mediterranean recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 313 to 390 calories, while the lunches span 377 to 390 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. 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. Is there a way to reverse insulin resistance? Yes. There are ways to help make your cells more responsive to insulin, such as weight loss, exercise and by eating a balanced diet that is higher in fiber and protein and less added sugar. Health Benefits of the Mediterranean Diet People who follow the Mediterranean diet are less likely to develop insulin resistance and its associated conditions, like type 2 diabetes and heart disease. Because the Mediterranean diet is so broad, there is not one single nutrient or food that we can point to as the reason for its associated health benefits. Rather, it's likely that the diet's high fiber content—from its inclusion of fruits, vegetables, whole grains, nuts and legumes—plays a role. Plus, the diet incorporates foods linked to reducing inflammation, like nutrient-rich fruits and vegetables, fish, unsaturated-fat-rich plant oils, herbs, spices, nuts and seeds. Though it doesn't completely restrict anything, the Mediterranean diet doesn't include a lot of added sugars or processed and refined grains, which are linked to increased blood sugar levels. And, the diet focuses on healthy habits around food, such as cooking more meals at home, sharing meals with others and finding overall enjoyment in our food 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 the original article on EATINGWELL
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3 days ago
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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
