7-Day Heart-Healthy Mediterranean Diet Meal Plan

Day 1

Breakfast (396 calories)

A.M. Snack (131 calories)

Lunch (409 calories)

• 1 serving Green Goddess Wrap
• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt

P.M. Snack (59 calories)

Dinner (526 calories)

Daily Totals: 1,521 calories, 65g fat, 13g saturated fat, 74g protein, 175g carbohydrate, 39g fiber, 1,467mg sodium

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.

Day 2

Breakfast (390 calories)

A.M. Snack (192 calories)

• 1 (5.3-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup blackberries
• 1 Tbsp. chia seeds

Lunch (351 calories)

P.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Dinner (384 calories)

Daily Totals: 1,522 calories, 67g fat, 11g saturated fat, 80g protein, 160g carbohydrate, 38g fiber, 1,147mg sodium

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.

Day 3

Breakfast (390 calories)

A.M. Snack (180 calories)

Lunch (351 calories)

P.M. Snack (183 calories)

• ¾ cup low-fat plain strained (Greek-style) yogurt
• 1 medium peach

Dinner (415 calories)

Daily Totals: 1,518 calories, 66g fat, 12g saturated fat, 76g protein, 170g carbohydrate, 40g fiber, 1,354mg sodium

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.

Day 4

Breakfast (390 calories)

A.M. Snack (180 calories)

Lunch (351 calories)

P.M. Snack (125 calories)

• 1 cup nonfat plain kefir
• 1 clementine

Dinner (463 calories)

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 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.

Day 5

Breakfast (390 calories)

A.M. Snack (152 calories)

• 1 cup nonfat plain kefir
• 1 medium orange

Lunch (300 calories)

P.M. Snack (105 calories)

Dinner (537 calories)

Daily Totals: 1,483 calories, 51g fat, 12g saturated fat, 80g protein, 184g carbohydrate 33g fiber, 1,320mg sodium

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.

Day 6

Breakfast (343 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped almonds
• 1 Tbsp. chia seeds
• ½ cup sliced strawberries

A.M. Snack (162 calories)

• 1 medium apple
• ¾ cup nonfat plain kefir

Lunch (402 calories)

P.M. Snack (180 calories)

Dinner (398 calories)

Daily Totals: 1,488 calories, 58g fat, 11g saturated fat, 86g protein, 172g carbohydrate, 34g fiber, 1,215mg sodium

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.

Day 7

Breakfast (343 calories)

• 1 cup low-fat plain strained (Greek-style) yogurt
• 3 Tbsp. chopped almonds
• 1 Tbsp. chia seeds
• ½ cup sliced strawberries

A.M. Snack (131 calories)

Lunch (358 calories)

P.M. Snack (237 calories)

• ¼ cup unsalted dry-roasted almonds
• 1 plum

Dinner (416 calories)

Daily Totals: 1,485 calories, 74g fat, 12g saturated fat, 90g protein, 131g carbohydrate, 31g fiber, 1,468mg sodium

Heart-Health Benefits of the Mediterranean Diet

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 (dying from anything). 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.