Get a little more pep in your step while reaping the benefits of the popular and nutritious Mediterranean diet in this 30-day meal plan for more energy. To help give you an energy boost, we included at least 82 grams of protein and 30 grams of fiber per day. These two nutrients can increase satiety and promote feelings of fullness, which helps provide more stable energy throughout the day. To follow the principles of the Mediterranean diet, we limit added sugars and refined grains while including plenty of fruits, vegetables, unsaturated fats and a wide-variety of protein sources, including fish, legumes, poultry, dairy and more while limiting added sugar and refined grains. You’ll find meal-prep tips at the beginning of each week and three different calorie levels to choose from. Follow along for an entire month of delicious and healthy recipes.

Week 1

Day 1

Breakfast (373 calories)

A.M. Snack (203 calories)

Lunch (558 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds
• 1 clementine

Dinner (443 calories)

Daily Totals: 1,818 calories, 97g fat, 87g protein, 161g carbohydrate, 30g fiber, 2,292mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Day 2

Breakfast (440 calories)

A.M. Snack (203 calories)

Lunch (402 calories)

P.M. Snack (211 calories)

Dinner (431 calories)

Evening Snack (131 calories)

Daily Totals: 1,819 calories, 68g fat, 112g protein, 197g carbohydrate, 31g fiber, 1,865mg sodium.

Make it 1,500 calories: Omit P.M. and evening snack.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.

Day 3

Breakfast (440 calories)

A.M. Snack (203 calories)

Lunch (402 calories)

P.M. Snack (62 calories)

Dinner (697 calories)

Daily Totals: 1,804 calories, 71g fat, 89g protein, 215g carbohydrate, 32g fiber, 1,746mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 4

Breakfast (440 calories)

A.M. Snack (203 calories)

Lunch (402 calories)

P.M. Snack (211 calories)

Dinner (509 calories)

Evening Snack (31 calories)

Daily Totals: 1,797 calories, 74g fat, 119g protein, 175g carbohydrate, 31g fiber, 1,769mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories:  Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 5

Breakfast (440 calories)

A.M. Snack (203 calories)

Lunch (402 calories)

P.M. Snack (122 calories)

Dinner (584 calories)

Evening Snack (31 calories)

Daily Totals: 1,783 calories, 76g fat, 102g protein, 185g carbohydrate, 30g fiber, 1,873mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit A.M. snack.

Make it 2,000 calories:  Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 6

Breakfast (373 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (493 calories)

P.M. Snack (211 calories)

Dinner (470 calories)

Evening Snack (42 calories)

Daily Totals: 1,796 calories, 92g fat, 117g protein, 136g carbohydrate, 32g fiber, 2,288mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Day 7

Breakfast (373 calories)

A.M. Snack (203 calories)

Lunch (558 calories)

P.M. Snack (211 calories)

Dinner (403 calories)

Evening Snack (42 calories)

Daily Totals: 1,791 calories, 81g fat, 96g protein, 185g carbohydrate, 33g fiber, 2,077mg sodium.

Make it 1,500 calories: Omit A.M. snack, raspberries at P.M. snack and omit evening snack.

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Week 2

Day 8

Breakfast (352 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (534 calories)

P.M. Snack (211 calories)

Dinner (502 calories)

Daily Totals: 1,806 calories, 80g fat, 96g protein, 192g carbohydrate, 52g fiber, 1,655mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add 1 serving Parmesan & Vegetable Muffin-Tin Omelets to breakfast. 

Day 9

Breakfast (388 calories)

A.M. Snack (197 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ⅓ cup raspberries

Lunch (469 calories)

P.M. Snack (251 calories)

Dinner (514 calories)

Daily Totals: 1,815 calories, 112g fat, 100g protein, 111g carbohydrate, 30g fiber, 2,068mg sodium.

Make it 1,500 calories: Omit raspberries at A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 10

Breakfast (352 calories)

A.M. Snack (251 calories)

Lunch (469 calories)

1. 1 serving High-Protein Lemon & Turmeric Chicken Soup

P.M. Snack (259 calories)

Dinner (484 calories)

Daily Totals: 1,815 calories, 83g fat, 92g protein, 195g carbohydrate, 54g fiber, 1,716mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup dry-roasted unsalted almonds. 

Make it 2,000 calories: Add 1 serving Parmesan & Vegetable Muffin-Tin Omelets to breakfast.

Day 11

Breakfast (388 calories)

A.M. Snack (131 calories)

Lunch (469 calories)

P.M. Snack (251 calories)

Dinner (356 calories)

Evening Snack (198 calories)

• ¼ cup hummus
• 1 cup sliced carrots

Meal-Prep Tip: Reserve two servings Teriyaki Chicken Skillet Casserole with Broccoli to have for lunch on days 12 & 13.  

Daily Totals: 1,789 calories, 86g fat, 93g protein, 173g carbohydrate, 32g fiber, 2,272mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the A.M. snack.

Day 12

Breakfast (352 calories)

A.M. Snack (251 calories)

Lunch (356 calories)

P.M. Snack (211 calories)

Dinner (429 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,812 calories, 88g fat, 106g protein, 171g carbohydrate, 45g fiber, 1,387mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add 1 serving Parmesan & Vegetable Muffin-Tin Omelets to breakfast.

Day 13

Breakfast (388 calories)

A.M. Snack (251 calories)

Lunch (356 calories)

P.M. Snack (211 calories)

Dinner (493 calories)

Evening Snack (95 calories)

Daily Totals: 1,790 calories, 82g fat, 97g protein, 172g carbohydrate, 33g fiber, 1,972mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 14

Breakfast (352 calories)

A.M. Snack (35 calories)

Lunch (534 calories)

P.M. Snack (243 calories)

Dinner (641 calories)

Daily Totals: 1,812 calories, 75g fat, 94g protein, 201g carbohydrate, 45g fiber, 1,716mg sodium. 

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 1 serving Parmesan & Vegetable Muffin-Tin Omelets to breakfast.

Week 3

Day 15

Breakfast (409 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (493 calories)

P.M. Snack (122 calories)

Dinner (452 calories)

Daily Totals: 1,782 calories, 83g fat, 94g protein, 167g carbohydrate, 36g fiber, 2,210mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Day 16

Breakfast (390 calories)

A.M. Snack (122 calories)

Lunch (506 calories)

P.M. Snack (259 calories)

Dinner (518 calories)

Daily Totals: 1,788 calories, 80g fat, 90g protein, 197g carbohydrate, 41g fiber, 1,888mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 17

Breakfast (390 calories)

A.M. Snack (122 calories)

Lunch (506 calories)

P.M. Snack (243 calories)

Dinner (420 calories)

Evening Snack (130 calories)

Daily Totals: 1,804 calories, 92g fat, 93g protein, 174g carbohydrate, 41g fiber, 1,872mg sodium.

Make it 1,500 calories: Omit P.M. snack and change evening snack to 1 medium orange.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium orange to lunch.

Day 18

Breakfast (443 calories)

A.M. Snack (130 calories)

Lunch (506 calories)

P.M. Snack (243 calories)

Dinner (504 calories)

Daily Totals: 1,824 calories, 84g fat, 84g protein, 200g carbohydrate, 37g fiber, 2,052mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 19

Breakfast (390 calories)

A.M. Snack (35 calories)

Lunch (506 calories)

P.M. Snack (243 calories)

Dinner (625 calories)

Meal-Prep Tip: Reserve 2 servings Creamy Chicken, Cabbage & Mushroom Casserole to have for lunch on days 20 & 21. 

Daily Totals: 1,793 calories, 93g fat, 88g protein, 170g carbohydrate, 35g fiber, 1,496mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 20

Breakfast (409 calories)

A.M. Snack (21 calories)

Lunch (625 calories)

P.M. Snack (155 calories)

Dinner (613 calories)

Daily Totals: 1,824 calories, 96g fat, 82g protein, 168g carbohydrate, 37g fiber, 1,682mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and change dinner to 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 21

Breakfast (409 calories)

A.M. Snack (95 calories)

Lunch (625 calories)

P.M. Snack (243 calories)

Dinner (417 calories)

Daily Totals: 1,790 calories, 98g fat, 99g protein, 140g carbohydrate, 32g fiber, 1,673mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium orange and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 4

Day 22

Breakfast (384 calories)

A.M. Snack (131 calories)

Lunch (466 calories)

P.M. Snack (186 calories)

Dinner (569 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve 4 servings Creamy Honey-Mustard Chicken Casserole to have for lunch on days 23 through 26. 

Daily Totals: 1,823 calories, 76g fat, 108g protein, 191g carbohydrate, 33g fiber, 2,266mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple, omit Massaged Kale Salad at dinner and omit the evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 23

Breakfast (419 calories)

A.M. Snack (197 calories)

• ¼ cup dry-roasted unsalted shelled pistachios
• ¼ cup blueberries

Lunch (396 calories)

P.M. Snack (186 calories)

Dinner (628 calories)

Daily Totals: 1,825 calories, 84g fat, 96g protein, 180g carbohydrate, 30g fiber, 1,716mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit the P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 24

Breakfast (419 calories)

A.M. Snack (122 calories)

Lunch (396 calories)

P.M. Snack (186 calories)

Dinner (577 calories)

Evening Snack (95 calories)

Daily Totals: 1,795 calories, 55g fat, 89g protein, 254g carbohydrate, 41g fiber, 1,906mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 25

Breakfast (419 calories)

A.M. Snack (122 calories)

Lunch (396 calories)

P.M. Snack (186 calories)

Dinner (578 calories)

Evening Snack (95 calories)

Daily Totals: 1,796 calories, 70g fat, 95g protein, 211g carbohydrate, 34g fiber, 1,874mg sodium. 

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 26

Breakfast (384 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (396 calories)

P.M. Snack (186 calories)

Dinner (538 calories)

Daily Totals: 1,809 calories, 81g fat, 82g protein, 200g carbohydrate, 35g fiber, 2,238mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 27

Breakfast (384 calories)

A.M. Snack (131 calories)

Lunch (466 calories)

P.M. Snack (186 calories)

Dinner (576 calories)

Evening Snack (66 calories)

• 1 ¼ cups sliced strawberries

Daily Totals: 1,802 calories, 77g fat, 122g protein, 167g carbohydrate, 30g fiber, 2,099mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Day 28

Breakfast (388 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (569 calories)

P.M. Snack (95 calories)

Dinner (535 calories)

Daily Totals: 1,789 calories, 86g fat, 84g protein, 176g carbohydrate, 32g fiber, 2,146mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.

Week 5

Day 29

Breakfast (373 calories)

A.M. Snack (198 calories)

• 1 cup sliced carrots
• ¼ cup hummus

Lunch (466 calories)

P.M. Snack (130 calories)

Dinner (514 calories)

Evening Snack (131 calories)

Daily Totals: 1,805 calories, 105g fat, 108g protein, 120g carbohydrate, 34g fiber, 2,296mg sodium.

Make it 1,500 calories: Omit A.M. and evening snacks.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. 

Day 30

Breakfast (373 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (569 calories)

P.M. Snack (130 calories)

Dinner (500 calories)

Evening Snack (42 calories)

Daily Totals: 1,820 calories, 95g fat, 90g protein, 160g carbohydrate, 34g fiber, 2,228mg sodium.

Make it 1,500 calories: Omit A.M. and P.M. snack.

Make it 2,000 calories: Add 2 servings (2 cups) Creamy Strawberry Smoothie to breakfast. 

Health Benefits of the Mediterranean Diet:  

The Mediterranean diet is consistently praised for its numerous health benefits. Research links following the Mediterranean diet with a reduced risk of heart disease, type 2 diabetes, obesity, metabolic syndrome and cognitive decline. It emphasizes a high intake of vegetables, fruits, whole grains and healthy fats, such as olive oil, avocado, nuts and seeds. It also includes a wide-variety of protein sources, including fish and seafood, eggs, poultry, nuts, seeds, dairy, legumes and occasionally meat. This healthy eating style is praised for its flexibility, meaning no foods are strictly avoided though it does limit refined grains, processed foods, sweetened beverages and added sugars. 

To help support good energy levels in this plan, we included the principles of the Mediterranean diet while making sure to include at least 82 grams of protein and 30 grams of fiber per day. We also included three meals and two to three snacks per day. A regular meal routine that incorporates nutrient-rich foods as well as fiber and protein may help keep your energy up. While nutrition can impact your energy levels, it’s just one piece of the puzzle. Good sleep hygiene, regular exercise and hydration can all impact how you’re feeling. Low energy can also be a sign of some medical conditions. If your energy is consistently and inexplicably low, reach out to your medical provider for guidance.