30-Day Mediterranean Budget Meal Plan (2024)

In this 30-day Mediterranean meal plan on a budget, we map out an entire month of nutritious recipes, so you can enjoy the health benefits of this healthy eating lifestyle without spending a ton of money at the grocery store. Speaking of health benefits—research shows that people who follow the Mediterranean diet are more likely to maintain a healthy weight, plus a decreased risk of heart disease and diabetes. The typical Mediterranean diet menu focuses on plenty of fruits and vegetables, budget-friendly beans and lentils as well as nuts, seeds, fish and whole grains, like quinoa, oatmeal and brown rice.

We capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs. It's important to note that healthy weight loss is gradual weight loss (about 1 to 2 pounds per week), so if you're feeling hungry at 1,500 calories, bump it up till you feel satisfied and slowly taper down to fewer calories over the next few months.

How to Shop for the Mediterranean Diet on a Budget:

• Shop with a List: Make a grocery list and try to stick to it - shopping without a list tends to lead to more impulse buying, which means more unnecessary items and higher cost.
• Plan Ahead: Plan your meals ahead of time and make the shopping list based off your meal plan. This saves money and reduces food waste because there's a plan for every item we buy. The average American wastes nearly 240 pounds of food a year!
• Buy in Bulk: The Mediterranean diet lends itself to buying food in bulk—which means saving money on packaging. Nuts, whole grains, dried beans and spices are all easily found in the bulk section of most grocery stores.
• Shop the Sales: When you hit a sale, stock up if you're able. Items like canned and dried beans, whole grains and nuts are shelf-stable. Fish often goes on sale and freezes well so be sure to stock up if find a good price. Frozen fruit and vegetables are great options as well - especially when they're not in season.
• Consider a CSA: CSA's (Community Supported Agriculture) are a great option if you're following the Mediterranean diet since the plan includes a large amount of fruits and vegetables. It cuts the middleman by providing fresh produce directly to the consumer (you!) and not the grocery store. As a result - it's often cheaper plus the food is freshly harvested which means it often tastes better. Read More: How to Get the Most Out of Your CSA
• Prep Food at Home: Although they're convenient, pre-chopped fruits and vegetables tend to be significantly more expensive. If you have the time, skip items like cut-up fruit, shredded carrots and other prepared items and opt for unprocessed produce that you chop, shred or slice at home.

WEEK 1

How to Meal-Prep Your Week of Meals:

1. Make to have for breakfast on days 2, 3 and 5 then freeze the remaining servings for Days 15, 17 and 18.
2. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.

Day 1

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (360 calories)

• 1 serving

P.M. Snack (131 calories)

• 1 large pear

Dinner (522 calories)

• 1 serving

Daily Totals: 1,507 calories, 65 g protein, 150 g carbohydrates, 41 g fiber, 82 g fat, 802 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to P.M. snack.

Day 2

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 calories)

• 1 /4 cup dry-roasted unsalted almonds

Dinner (411 calories)

• 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 1,482 calories, 87 g protein, 100 g carbohydrates, 30 g fiber, 86 g fat, 1,510 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and reduce the P.M. snack to 10 dry-roasted unsalted almonds.

To Make it 2,000 Calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack, increase to 1/3 cup almonds at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 3

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (62 calories)

• 1 medium orange

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (440 calories)

• 1 serving Baked Eggs in Tomato Sauce with Kale
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,489 calories, 61 g protein, 159 g carbohydrates, 37 g fiber, 73 g fat, 1,778 mg sodium

To Make it 1,200 Calories: Substitute 1 medium orange for the pear at breakfast and omit the peanut butter at the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 4

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (258 calories)

• 1 medium apple
• 1/4 cup dried walnut halves

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (109 calories)

• 2/3 cup plain low-fat Greek yogurt

Dinner

• 1 serving Strawberry-Balsamic Spinach Salad with Chicken
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,477 calories, 77 g protein, 154 g carbohydrates, 37 g fiber, 70 g fat, 1,230 mg sodium

To Make it 1,200 Calories: Omit the walnuts at the A.M. snack and switch to 1/4 cup sliced cucumbers at the P.M. snack.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dry-roasted unsalted almonds to P.M. snack.

Day 5

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (206 calories)

• 1/2 cup blueberries
• 1/4 cup dried walnut halves

Lunch (337 calories)

• 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (130 calories)

• 1 large pear

Dinner (480 calories)

• 1 serving
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,500 Calories, 65 g protein, 152 g carbohydrates, 39 g fiber, 79 g fat, 1,665 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and the walnuts at the A.M. snack.

To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to P.M. snack.

Day 6

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries

Lunch (360 calories)

• 1 serving

P.M. Snack (216 calories)

• 1/3 cup dried walnut halves

Dinner (460 calories)

• 1 serving Farfelle with Tuna, Lemon, and Fennel
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,506 calories, 70 g protein, 145 g carbohydrates, 42 g fiber, 81 g fat, 1,043 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1 large pear to P.M.

Day 7

Breakfast (287 calories)

• 1 serving Muesli with Raspberries

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (360 calories)

• 1 serving

P.M. Snack (193 calories)

• 25 dry-roasted unsalted almonds

Dinner (483 calories)

• 1 serving

Daily Totals: 1,511 calories, 77 g protein, 157 g carbohydrates, 41 g fiber, 74 g fat, 1,143 mg sodium

To Make it 1,200 Calories: Omit the yogurt at A.M. snack and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 3 Tbsp. chopped walnuts to A.M. snack.

WEEK 2

How to Meal-Prep Your Week of Meals:

1. Prepare Berry Chia Pudding to have for breakfast on Days 9 & 10.
2. Make to have for lunch on Days 9 through 12.

Day 8

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (224 calories)

• 1/2 cup blackberries
• 25 dry-roasted unsalted almonds

Lunch (410 calories)

• 1 serving Veggie Sandwich
• 1 medium apple

P.M. Snack (131 calories)

• 1 large pear

Dinner (395 calories)

• 1 serving Roasted Salmon Caprese
• 1 serving Basic Quinoa

Daily Totals: 1,485 calories, 77 g protein, 161 g carbohydrates, 38 g fiber, 67 g fat, 864 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin and 2 Tbsp. natural peanut butter to A.M. snack and 1/4 cup dried walnut halves to P.M. snack.

Day 9

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (248 calories)

• 1/2 cup blueberries
• 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (446 calories)

• 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh

Daily Totals: 1,506 calories, 78 g protein, 109 g carbohydrates, 35 g fiber, 89 g fat, 1,360 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and switch the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 large pear to breakfast and add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack.

Day 10

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving

P.M. Snack (241 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 clementine

Dinner (413 calories)

• 1 serving
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,503 calories, 64 g protein, 132 g carbohydrates, 43 g fiber, 85 g fat, 1,514 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1/4 cup sliced cucumbers and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 30 dry-roasted unsalted almonds to A.M. snack and add 1 medium apple with 1 1/2 Tbsp. natural peanut butter to lunch.

Day 11

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (374 calories)

• 1 serving

P.M. Snack (268 calories)

• 1 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (385 calories)

• 1 serving

Daily Totals: 1,484 calories, 78 g protein, 135 g carbohydrates, 33 g fiber, 77 g fat, 1,231 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange and omit the almonds a the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack, increase to 1/3 cup almonds at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 12

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (252 calories)

• 3/4 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (464 calories)

• 1 serving
• 1-oz. slice whole-wheat baguette

Meal-Prep Tip: Prepare Berry Chia Pudding to have for breakfast on days 13 & 14

Daily Totals: 1,511 calories, 75 g protein, 115 g carbohydrates, 31 g fiber, 91 g fat, 1,499 mg sodium

To Make it 1,200 Calories: Omit the almonds at the A.M. snack and reduce the blackberries to 1/4 cup plus change the P.M. snack to 1/4 cup blueberries.

To Make it 2,000 Calories: Add 1 cup low-fat plain Greek yogurt to A.M. snack and add 3 Tbsp. natural peanut butter to P.M. snack.

Day 13

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (193 calories)

• 1 cup low-fat plain Greek yogurt
• 1/3 cup blueberries

Lunch (315 calories)

• 1 serving Veggie Sandwich

P.M. Snack (216 calories)

• 1/3 cup dried walnut halves

Dinner (448 calories)

• 1 serving
• 1-oz. slice whole wheat baguette
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,516 calories, 71 g protein, 150 g carbohydrates, 41 g fiber, 75 g fat, 1,444 mg sodium

To Make it 1,200 Calories: Omit the the yogurt at the A.M. snack and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and add 1 large pear to P.M. snack.

Day 14

Breakfast (343 calories)

• 1 serving Berry Chia Pudding

A.M. Snack (193 calories)

• 1 cup low-fat plain Greek yogurt
• 1/3 cup blueberries

Lunch (315 calories)

• 1 serving Veggie Sandwich

P.M. Snack (216 calories)

• 1/3 cup dried walnuts

Dinner (429 calories)

• 1 serving

Daily Totals: 1,497 calories, 69 g protein, 138 g carbohydrate, 38 g fiber, 74 g fat, 1,145 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1 medium apple.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

WEEK 3

How to Meal-Prep Your Week of Meals:

1. Prepare Vegan Superfood Buddha Bowls to have for lunch on Days 16 through 19.

Day 15

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (95 calories)

• 1 medium apple

Lunch (374 calories)

• 1 serving

P.M. Snack (158 calories)

• 1/2 cup blueberries
• 15 dry-roasted unsalted almonds

Dinner (522 calories)

• 1 serving

Daily Totals: 1,494 calories, 69 g protein, 159 g carbohydrates, 31 g fiber, 72 g fat, 1,595 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast, change the A.M. snack to 1 medium orange and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 3 tablespoons natural peanut butter to A.M. snack, 1 clementine to lunch and increase the almonds to 1/3 cup at P.M. snack.

Day 16

Breakfast (343 calories)

• 1 serving Really Green Smoothie

A.M. Snack (131 calories)

• 1 large pear

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

• 10 dried walnut halves

Dinner (494 calories)

• 1 serving
• 1-oz. slice whole wheat baguette

Daily Totals: 1,479 calories, 74 g protein, 173 g carbohydrates, 39 g fiber, 62 g fat, 1,193 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 medium orange, change the P.M. snack to 1 clementine and omit the baguette at dinner.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup walnuts plus add 1 medium apple to P.M. snack.

Day 17

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (95 calories)

• 1 medium apple

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Dinner (471 calories)

• 1 serving Classic Niçoise Salad

Daily Totals: 1,499 calories, 59 g protein, 146 g carbohydrates, 37 g fiber, 83 g fat, 1,103 mg sodium

To Make it 1,200 Calories: Omit the pear at breakfast and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 3 Tbsp. natural peanut butter to A.M. snack and increase the almonds to 1/3 cup plus add 1 large pear to the P.M. snack.

Day 18

Breakfast (346 calories)

• 1 serving
• 1 large pear

A.M. Snack (182 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries

Lunch (381 calories)

• 1serving Vegan Superfood Buddha Bowls

P.M. Snack (131 calories)

• 1 large pear

Dinner (458 calories)

• 1 serving Mexican Quinoa Salad

Daily Totals: 1,498 calories, 70 g protein, 178 g carbohydrates, 40 g fiber, 65 g fat, 1,144 mg sodium

To Make it 1,200 Calories: Omit the yogurt at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack and add 1/3 cup dried walnut halves to P.M. snack.

Day 19

Breakfast (293 calories)

• 1 serving

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (381 calories)

• 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (174 calories)

• 1/3 cup hummus
• 1 medium bell pepper, sliced

Dinner (460 calories)

• 1 serving Farfelle with Tuna, Lemon, and Fennel
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,515 calories, 60 g protein, 137 g carbohydrates, 40 g fiber, 86 g fat, 1,273 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.

To Make it 2,000 Calories: Increase to 2 servings at breakfast, add 1 medium apple to A.M. snack, 1 medium orange to lunch and 1 clementine to P.M. snack.

Day 20

Breakfast (343 calories)

• 1 serving Really Green Smoothie

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

• 1 serving

P.M. Snack (166 calories)

• 1 cup low-fat plain Greek yogurt

Dinner (422 calories)

• 1 serving

Daily Totals: 1,510 calories, 86 g protein, 132 g carbohydrates, 30 g fiber, 79 g fat, 1,753 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup blueberries plus 3 Tbsp. chopped walnuts to P.M. snack.

Day 21

Breakfast (343 calories)

• 1 serving Really Green Smoothie

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (374 calories)

• 1 serving

P.M. Snack (62 calories)

• 1 medium orange

Dinner (558 calories)

• 1 serving Sweet Potato-Black Bean Burgers
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,523 calories, 57 g protein, 195 g carbohydrates, 38 g fiber, 65 g fat, 1,651 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the yogurt at the A.M. snack and switch the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1/4 cup dried walnut halves to A.M. snack, 1 clementine to lunch and 1/3 cup dry-roasted unsalted almonds to P.M. snack.

WEEK 4

How to Meal-Prep Your Week of Meals:

1. Prepare Chicken Caprese Pasta Salad Bowls to have for lunch on Days 23 through 26.

Day 22

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (325 calories)

• 1 serving

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (459 calories)

• 1 serving
• 1 serving Guacamole Chopped Salad

Daily Totals: 1,508 calories, 69 g protein, 138 g carbohydrate, 41 g fiber, 85 g fat, 1,272 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the almonds at the P.M. snack.

To Make it 2,000 Calories: Add 1 whole-wheat English muffin with 2 Tbsp. natural peanut butter to breakfast and add 1/4 cup dried walnut halves to A.M. snack.

Day 23

Breakfast (293 calories)

• 1 serving

A.M. Snack (131 calories)

• 1 large pear

Lunch (514 calories)

• 1 serving Chicken Caprese Pasta Salad Bowls

P.M. Snack (131 calories)

• 10 dried walnut halves

Dinner (448 calories)

• 1 serving
• 1-oz. slice whole wheat baguette
• 2 cups mixed greens
• 1 serving Classic Dijon Vinaigrette

Daily Totals: 1,518 calories, 68 g protein, 149 g carbohydrates, 30 g fiber, 73 g fat, 1,377 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, change A.M. snack to 1/4 cup sliced cucumbers and change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 20 dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.

Day 24

Breakfast (293 calories)

• 1 serving

A.M. Snack (195 calories)

• 1 cup raspberries
• 10 dried walnut halves

Lunch (514 calories)

• 1 serving Chicken Caprese Pasta Salad Bowls

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (411 calories)

• 1 serving Greek Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 1,475 calories, 82 g protein, 111 g carbohydrates, 31 g fiber, 78 g fat, 1,137 mg sodium

To Make it 1,200 Calories: Change breakfast to 1 serving Green Smoothie, omit the walnuts at the A.M. snack and change the P.M. snack to 1/4 cup sliced cucumbers.

To Make it 2,000 Calories: Increase the walnuts to 1/3 cup at the A.M. snack, add 1 medium apple to lunch and add 1 whole wheat English Muffin with 2 Tbsp. natural peanut butter to breakfast.

Day 25

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (514 calories)

• 1 serving Chicken Caprese Pasta Salad Bowls

P.M. Snack (105 calories)

• 8 dried walnut halves

Dinner (415 calories)

• 1 serving

Daily Totals: 1,490 calories, 77 g protein, 146 g carbohydrates, 33 g fiber, 72 g fat, 944 mg sodium

To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Increase the chopped walnuts to 1/4 cup at breakfast, add 1 whole wheat English muffin with 2 Tbsp. natural peanut butter to A.M. snack and increase the walnuts to 1/3 cup at P.M. snack.

Day 26

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (131 calories)

• 1 large pear

Lunch (514 calories)

• 1 serving Chicken Caprese Pasta Salad Bowls

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (462 calories)

• 1 serving Vegetarian Niçoise Salad
• 1-oz. slice whole wheat baguette

Daily Totals: 1,495 calories, 81 g protein, 157 g carbohydrates, 31 g fiber, 63 g fat, 1,248 mg sodium

To Make it 1,200 Calories: Omit the chopped walnuts at breakfast, change the A.M. snack to 1 clementine and reduce the blackberries to 1/4 cup at the P.M. snack.

To Make it 2,000 Calories: Add 1/3 cup dried walnut halves to A.M. snack and add 1/3 cup dry-roasted unsalted almonds to P.M. snack.

Day 27

Breakfast (293 calories)

• 1 serving

A.M. Snack (330 calories)

• 1 cup low-fat plain Greek yogurt
• 1/2 cup blueberries
• 3 Tbsp. chopped walnuts

Lunch (325 calories)

• 1 serving

P.M. Snack (131 calories)

• 1 large pear

Dinner (406 calories)

• 1 serving

Meal-Prep Tip: gather ingredients for the so it's ready to go tomorrow morning. Be sure to soak the dried chickpeas overnight.

Daily Totals: 1,486 calories, 80 g protein, 149 g carbohydrates, 34 g fiber, 68 g fat, 1,252 mg sodium

To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast, add 1 medium orange to lunch and add 1 serving Guacamole Chopped Salad to dinner.

Day 28

Breakfast (293 calories)

• 1 serving

A.M. Snack (234 calories)

• 1 cup low-fat plain Greek yogurt
• 1/2 cup blueberries
• 1 Tbsp. chopped walnuts

Lunch (325 calories)

• 1 serving

P.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Dinner (446 calories)

• • 1 serving

Meal-Prep Tip: reserve 2 servings to have for lunch on days 29 & 30

Daily Totals: 1,506 calories, 88 g protein, 126 g carbohydrates, 34 g fiber, 74 g fat, 1,452 mg sodium

To Make it 1,200 Calories: Omit the walnuts and reduce the yogurt to 1/2 cup at the A.M. snack plus change the P.M. snack to 1 clementine.

To Make it 2,000 Calories: Add 1 serving Really Green Smoothie to breakfast and add 1 large pear to lunch.

WEEK 5

Day 29

Breakfast (325 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 3 Tbsp. chopped walnuts

A.M. Snack (172 calories)

• 2/3 cup blackberries
• 10 dried walnut halves

Lunch (446 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (484 calories)

• 1 serving Greek Salmon Bowl

Daily Totals: 1,522 calories, 95 g protein, 124 g carbohydrates, 30 g fiber, 76 g fat, 1,420 mg sodium

To Make it 1,200 Calories: Omit the walnuts at breakfast and at the A.M. snack plus change the P.M. snack to 1 medium orange.

To Make it 2,000 Calories: Increase the yogurt to 1 1/4 cup and the walnuts to 1/4 cup at breakfast, increase the walnuts to 1/3 cup at the A.M. snack plus add 3 Tbsp. natural peanut butter to P.M. snack.

Day 30

Breakfast (293 calories)

• 1 serving

A.M. Snack (131 calories)

• 1 large pear

Lunch (446 calories)

• 1 serving

P.M. Snack (95 calories)

• 1 medium apple

Dinner (540 calories)

• 1 serving Spiced Grilled Chicken with Cauliflower "Rice" Tabbouleh
• 1 serving

Daily Totals: 1,506 calories, 76 g protein, 143 g carbohydrates, 35 g fiber, 72 g fat, 1,790 mg sodium

To Make it 1,200 Calories: Change the A.M. snack to 1 clementine and omit the at dinner.

To Make it 2,000 Calories: Add 1 serving Green Smoothie to breakfast and add 2 1/2 Tbsp. natural peanut butter to P.M. snack.