Mediterranean meal plan: 1,650 kcal per day

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Daily calories 1,650 kcal

Monday

Millet with blackberries and sunflower seeds350 kcal

Ingredients and method

53g dry millet · 199 kcal
119g blackberries · 51 kcal
17g sunflower seeds · 100 kcal

Cook the millet in water until tender. Top with blackberries and sunflower seeds.

banana107g | 96 kcal

peanut butter9g | 54 kcal

Baked Cod with Tomatoes, Capers, and Potatoes650 kcal

carrot sticks112g | 46 kcal

hummus44g | 104 kcal

firm tofu130g | 187 kcal

raw carrots104g | 43 kcal

avocado48g | 76 kcal

olive oil (for cooking)5g | 44 kcal

Tuesday

whole wheat bread57g | 144 kcal

ham45g | 66 kcal

boiled egg58g | 89 kcal

tomatoes195g | 35 kcal

cucumber106g | 16 kcal

apple120g | 62 kcal

cottage cheese90g | 88 kcal

Greek Lentil Soup with Spinach and Lemon650 kcal

walnuts14g | 89 kcal

dark chocolate10g | 61 kcal

raw lean beef

raw spinach99g | 23 kcal

whole wheat bread50g | 125 kcal

olive oil (for cooking)5g | 44 kcal

Wednesday

cottage cheese234g | 229 kcal

banana136g | 121 kcal

grapes75g | 52 kcal

cheddar cheese24g | 98 kcal

Moroccan Chicken Tagine with Apricots and Almonds650 kcal

bell pepper sticks171g | 34 kcal

hummus49g | 116 kcal

raw salmon

raw broccoli

dry white rice

olive oil (for cooking)5g | 44 kcal

Thursday

whole wheat bread45g | 114 kcal

hummus61g | 145 kcal

avocado40g | 64 kcal

tomatoes148g | 27 kcal

pear118g | 67 kcal

cottage cheese85g | 83 kcal

Spanish Shrimp with Garlic and Smoked Paprika over White Beans650 kcal

walnuts16g | 105 kcal

apple87g | 45 kcal

raw chicken breast

raw broccoli

dry quinoa

olive oil (for cooking)5g | 44 kcal

Friday

Banana oat pancakes with yogurt350 kcal

Ingredients and method

70g banana · 63 kcal
30g oats · 113 kcal
88g egg · 125 kcal
83g nonfat Greek yogurt · 49 kcal

Blend or mash the banana with oats and egg. Cook small pancakes in a nonstick pan and serve with yogurt.

apple115g | 60 kcal

peanut butter15g | 90 kcal

Lebanese Mujadara with Caramelized Onions650 kcal

nonfat Greek yogurt140g | 82 kcal

chia seeds14g | 68 kcal

raw turkey breast

asparagus109g | 22 kcal

dry brown rice

olive oil (for cooking)5g | 44 kcal

Saturday

boiled egg112g | 174 kcal

cottage cheese146g | 143 kcal

tomatoes184g | 33 kcal

nonfat Greek yogurt186g | 110 kcal

strawberries126g | 40 kcal

Catalan Spinach and Chickpea Saute with Raisins and Pine Nuts650 kcal

cucumber177g | 26 kcal

cream cheese35g | 124 kcal

tuna119g | 138 kcal

raw kale

raw potatoes

olive oil (for cooking)5g | 44 kcal

Sunday

whole wheat bread46g | 116 kcal

ham46g | 67 kcal

cheddar cheese29g | 119 kcal

tomatoes173g | 31 kcal

cucumber115g | 17 kcal

raw carrots119g | 49 kcal

cottage cheese103g | 101 kcal

Greek Tomato Feta Bouyiourdi with Chickpeas and Pita650 kcal

cucumber201g | 30 kcal

hummus51g | 120 kcal

raw shrimp, peeled and deveined

raw green beans

raw sweet potatoes

olive oil (for cooking)5g | 44 kcal

Explore a Mediterranean-style week with vegetables, legumes, fish, olive oil, grains, and dairy. Snacks use no more than two ingredients each.

7 days, 5 meals daily. Portions are scaled to 1,650 kcal per day.

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Mediterranean meal plan: 1,650 kcal per day

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