6-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian

6-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian: Are you feeling slow? This meal plan for the Mediterranean diet might help you feel more energetic. In order to follow the principles of the Mediterranean diet and feel full, we spread protein and carbs out pretty evenly throughout the day. This keeps us from getting that afternoon energy slump. A healthy way to eat, the Mediterranean diet includes a lot of fresh fruits and vegetables, whole grains, legumes, healthy fats, and different kinds of lean meats.

The Mediterranean diet has been thought to be one of the best for a long time because it has so many health benefits. However, it is more of a way of life than a strict diet. It definitely stresses eating a lot of healthy foods, but it also encourages making more meals at home, sharing meals with others, becoming more mindful, and taking the time to sit down and enjoy meals instead of eating on the go.

A dietitian says that the Mediterranean diet can help you live longer in six ways.

Weight Loss Healthy Snacks

The Mediterranean diet doesn’t stress counting calories, but many people who follow meal plans like having a set number of calories to eat every day. This plan was made to give you 1,500 calories, but we made changes so that it could also give you 1,200 or 2,000 calories.

Pay attention to your body and make sure you’re eating enough. Not eating enough can make you feel tired. This meal plan, like all meal plans, is meant to help you eat in a healthy way. You can change the meal to something else, eat leftovers, or make it fit your schedule however you like. Pay attention to when you’re hungry and eat in a way that is good for your body.

Day 1

Breakfast (322 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Berry-Mint Kefir Smoothies

A.M. Snack (135 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries 

Lunch (351 calories)

• 1 serving Tuna Salad with Egg over 1 cup mixed greens
• 1 medium apple

P.M. Snack (190 calories)

• 1 serving (3 each) Blueberry-Lemon Energy Balls

Dinner (490 calories)

• 1 serving Coconut Stew with Spinach & Beans
• 2 cups mixed greens
• 1 serving Citrus Vinaigrette 

Daily Totals: 1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium

Make it 1,200 calories: Omit yogurt at A.M. snack and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch, and half an avocado, sliced, to the salad at dinner.

Day 2

Breakfast (365 calories) 

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (176 calories)

• ¼ cup shelled unsalted dry-roasted pistachios

Lunch (363 calories)

• 1 serving Curried Chicken & Cabbage Soup
• 1 clementine

P.M. Snack (125 calories)

• 2 each Blueberry-Lemon Energy Balls

Dinner (460 calories)

• 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa

Daily Totals: 1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium

Make it 1,200 calories: Omit yogurt at breakfast and change A.M. snack to ¼ cup raspberries.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch, and 1 serving Pineapple & Avocado Salad to dinner.

Day 3

Breakfast (322 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Berry-Mint Kefir Smoothies

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (359 calories)

• 1 serving Curried Chicken & Cabbage Soup
• ½ cup blackberries

P.M. Snack (131 calories)

• 1 large pear

Dinner (405 calories)

• 1 serving Grilled Flank Steak with Tomato Salad
• 1-oz. slice whole-wheat baguette

Daily Totals: 1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium

Make it 1,200 calories: Omit peanut butter at A.M. snack and change P.M. snack to 1 plum.

Make it 2,000 calories: Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack, and add 1 serving Blueberry-Lemon Energy Balls as an evening snack.

Day 4

Breakfast (365 calories) 

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (95 calories)

• 1 medium apple

Lunch (363 calories)

• 1 serving Curried Chicken & Cabbage Soup
• 1 clementine

P.M. Snack (190 calories)

• 1 serving (3 each) Blueberry-Lemon Energy Balls

Dinner (473 calories)

• 1 serving Chicken, Feta & Cucumber Couscous Bowls

Daily Totals: 1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium

Make it 1,200 calories: Omit yogurt at breakfast and change P.M. snack to 1 plum.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack, and 1 serving Traditional Greek Salad to dinner. 

Day 5

Breakfast (322 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Berry-Mint Kefir Smoothies

A.M. Snack (135 calories)

• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt
• ½ cup raspberries 

Lunch (401 calories)

• 1 serving Bell Pepper & Feta Chickpea Salad

P.M. Snack (125 calories)

• 2 each Blueberry-Lemon Energy Balls

Dinner (502 calories)

• 1 serving Roasted Cranberry, Squash & Cauliflower Salad

Daily Totals: 1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium

Make it 1,200 calories: Omit Berry-Mint Kefir Smoothies at breakfast and yogurt at A.M. snack, and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. 

Day 6

Breakfast (365 calories) 

• 1 serving Peanut Butter & Chia Berry Jam English Muffin
• 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt

A.M. Snack (120 calories)

• 1 large hard-boiled egg
• ½ cup blueberries

Lunch (401 calories)

• 1 serving Bell Pepper & Feta Chickpea Salad

P.M. Snack (190 calories)

• 1 serving (3 each) Blueberry-Lemon Energy Balls

Dinner (442 calories)

• 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Daily Totals: 1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium

Make it 1,200 calories: Omit yogurt at breakfast and hard-boiled egg at A.M. snack, and change P.M. snack to ½ cup blackberries.

Make it 2,000 calories: Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch, and 1 serving Mango & Avocado Salad to dinner.

Day 7

Breakfast (322 calories)

• 1 serving Roasted Red Pepper & Spinach Egg Bites 
• 1 serving Berry-Mint Kefir Smoothies

A.M. Snack (131 calories)

• 1 large pear

Lunch (345 calories)

• 1 serving Tuna Salad with Egg over 1 cup mixed greens
• 1 medium bell pepper, sliced
• 2 Tbsp. hummus

P.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Dinner (520 calories)

• 1 serving Perfect Pan-Seared Chicken Breasts
• 1 serving Caramelized Broccolini & White Beans

Daily Totals: 1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium

Make it 1,200 calories: Omit Berry-Mint Kefir Smoothies at breakfast and change P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack, and add 1 serving Blueberry-Lemon Energy Balls as an evening snack

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