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The Mediterranean diet consistently ranks as one of the healthiest diets for the wide variety of fruits and vegetables, whole grains, proteins and other nutrient-dense foods it encourages. This flexible eating style has numerous health benefits and is more customizable than a restrictive eating plan, which makes it easier to incorporate in your routine. In the past, the focus of the Mediterranean diet has been on the traditional cuisine of larger countries like Italy, France, Spain and Greece. In reality, the Mediterranean region is very large and includes 22 countries spanning three continents: Europe, Asia and Africa. We're refocusing our understanding of the Mediterranean diet and being more inclusive of all the countries (and flavor!) that this beautiful region has to offer.
In this heart-healthy meal plan, we incorporate the principles of the Mediterranean diet by focusing on veggie-forward meals, fruits and a wide variety of proteins, healthy fats and whole grains. To support a healthy ticker, we limited saturated fat and sodium while including at least 33 grams a day of heart-healthy fiber. One principle of the Mediterranean diet is to cook and enjoy more meals at home, which research indicates can bring numerous health benefits. Consuming home-cooked meals at least five times in a week has the strongest correlation to improved health outcomes, including reducing cholesterol and decreasing the risk of developing type 2 diabetes. In this plan, we set the calories at 1,500 calories per day and included modifications for 1,200 and 2,000 calories per day to accommodate different calorie needs. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Make adjustments as needed to fit your taste preferences and routine.
Is it OK to mix and match meals if there is one I do not like?
Yes, definitely. Meal plans are meant to be enjoyed and to simplify your routine. If there's a different option you prefer, feel free to make the swap. We have plenty of nutritious Mediterranean diet recipes to browse for inspiration. Depending on your household size, you could also opt for leftovers when you have them. In this plan, we set the calories at 1,500 calories per day and aimed for at least 70 grams of protein and at least 33 grams of heart-healthy fiber. To promote heart health, we capped the sodium at 1,500 milligrams per day and capped the saturated fat at no more than 12 grams per day, with a higher saturated fat allowance on days we include fish rich in omega-3 fatty acids, like salmon. Can I eat the same breakfast or lunch every day?
Absolutely. If you prefer to eat the same breakfast or lunch each day, that works. Each breakfast is roughly 350 to 400 calories and each lunch is about 300 to 400 calories. The meals are similar enough in calories that a simple swap can still help you meet your nutrition goals. That said, if you're closely tracking calories, you'll want to make sure to make adjustments in the rest of your routine. How does the Mediterranean diet help my heart?
The Mediterranean diet is a nutrient-rich style of eating that focuses on a wide variety of healthy foods. Because of its focus on plant-based foods, it tends to be high in fiber, which is an important nutrient for heart health. It also emphasizes cooking more meals at home, which brings many health benefits, including a reduced sodium intake compared to eating more meals out. Research links adherence to the Mediterranean diet with improved cardiovascular outcomes and a reduced risk of death from heart-related causes. Specifically, a high intake of vegetables, legumes and nuts combined with a high intake of monounsaturated fats and a lower intake of saturated fats was associated with lower all-cause mortality. And, a high vegetable intake was significantly associated with lower cardiovascular-related mortality. The American Heart Association endorses the Mediterranean-style diet as a heart-healthy eating plan that aligns with their recommendations. Check out 7 Ways to Follow the Mediterranean Diet for Better Health for more tips on how to incorporate Mediterranean diet habits into your routine.
Ali Redmond Daily Totals: 1,521 calories, 65g fat, 13g saturated fat, 74g protein, 175g carbohydrate, 39g fiber, 1,467mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum, omit yogurt at lunch and change dinner to 1 serving Sheet-Pan Chili-Lime Salmon with Potatoes & Peppers.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, add 2 Tbsp. sliced almonds and ¼ cup blueberries to lunch, and add 1 cup edamame in pods to P.M. snack.
Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco Daily Totals: 1,522 calories, 67g fat, 11g saturated fat, 80g protein, 160g carbohydrate, 38g fiber, 1,147mg sodium
Make it 1,200 calories: Omit yogurt and chia seeds at A.M. snack and change P.M. snack to ¼ cup blueberries.
Make it 2,000 calories: Add 3/4 cup nonfat plain kefir to breakfast, add 2 servings Blueberry-Pecan Energy Balls to A.M. snack, and add 2 Tbsp. natural peanut butter to the apple at lunch.
Daily Totals: 1,518 calories, 66g fat, 12g saturated fat, 76g protein, 170g carbohydrate, 40g fiber, 1,354mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and change P.M. snack to 1 clementine.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch and add ¼ cup unsalted dry-roasted almonds and 1 medium orange as an evening snack.
Photographer: Morgan Hunt Glaze, Food Stylist: Jennifer Wendorf, Prop Stylist: Shell Royster Meal-Prep Tip: Reserve one serving Stuffed Cabbage Soup to have for lunch tomorrow.
Daily Totals: 1,505 calories, 69g protein, 12g saturated fat, 70g protein, 164g carbohydrate, 37g fiber, 1,318mg sodium
Make it 1,200 calories: Change A.M. snack to ½ cup sliced strawberries and omit side salad at dinner.
Make it 2,000 calories: Add ¾ cup low-fat plain Greek yogurt to breakfast, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add ½ an avocado, sliced, to dinner.
Photographer: Fred Hardy, Food Stylist: Jennifer Wendorf, Prop Stylist: Lydia Purcell Daily Totals: 1,483 calories, 51g fat, 12g saturated fat, 80g protein, 184g carbohydrate 33g fiber, 1,320mg sodium
Make it 1,200 calories: Change A.M. snack to 1 plum and change dinner to 1 serving Anti-Inflammatory Chicken & Beet Salad.
Make it 2,000 calories: Add 1 (5.3-oz.) container low-fat plain Greek yogurt to breakfast, add 2 Tbsp. natural peanut butter to P.M. snack, and add 1 serving Massaged Kale Salad to dinner.
Photographer: Greg DuPree, Prop stylist: Shell Royster, Food stylist: Emily Hall Daily Totals: 1,488 calories, 58g fat, 11g saturated fat, 86g protein, 172g carbohydrate, 34g fiber, 1,215mg sodium
Make it 1,200 calories: Omit banana at lunch and change A.M. snack to ¼ cup blueberries.
Make it 2,000 calories: Add 1 serving Peanut Butter & Chia Berry Jam English Muffin to breakfast, add 1 medium orange to P.M. snack, and add 1 serving Traditional Greek Salad to dinner.
Photography: Rachel Marek, Food stylist: Kelsey Moylan, Prop stylist: Gabriel Greco Daily Totals: 1,485 calories, 74g fat, 12g saturated fat, 90g protein, 131g carbohydrate, 31g fiber, 1,468mg sodium
Make it 1,200 calories: Change A.M. snack to ½ cup blueberries and omit almonds at P.M snack.
Why This Meal Plan Is Great for You
Frequently Asked Questions
Can the Mediterranean Diet Improve Heart Health?
Heart-Healthy Foods to Focus On:
How to Meal-Prep Your Week of Meals:
Day 1
Breakfast (396 calories)
A.M. Snack (131 calories)
Lunch (409 calories)
P.M. Snack (59 calories)
Dinner (526 calories)
Day 2
Breakfast (390 calories)
A.M. Snack (192 calories)
Lunch (351 calories)
P.M. Snack (206 calories)
Dinner (384 calories)
Day 3
Breakfast (390 calories)
A.M. Snack (180 calories)
Lunch (351 calories)
P.M. Snack (183 calories)
Dinner (415 calories)
Day 4
Breakfast (390 calories)
A.M. Snack (180 calories)
Lunch (351 calories)
P.M. Snack (125 calories)
Dinner (463 calories)
Day 5
Breakfast (390 calories)
A.M. Snack (152 calories)
Lunch (300 calories)
P.M. Snack (105 calories)
Dinner (537 calories)
Day 6
Breakfast (343 calories)
A.M. Snack (162 calories)
Lunch (402 calories)
P.M. Snack (180 calories)
Dinner (398 calories)
Day 7
Breakfast (343 calories)
A.M. Snack (131 calories)
Lunch (358 calories)
P.M. Snack (237 calories)
Dinner (416 calories)
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