An Entire Day of Mouthwatering Medi Meals (Adjustable Calories)

You’re looking at an entire day of mouthwatering meals on the Mediterranean Diet that have been designed just for you! Packed with both flavor and nutrients, there’s no way you’ll go hungry here. Go ahead, eat your way to better health!

This meal plan will become your best friend in helping you get started down this new and healthful approach to eating—all for just 2200-2300 calories! Omit one snack for 1900-2000 calorie plan. We’re taking the guesswork out for you, so all you have to do is read the labels, dish out a serving and enjoy! Cheers!


Squash Scramble


  • 1 tbsp. EVOO
  • ½ zucchini, grated
  • 2 eggs, beat with 2 tablespoons low-fat milk
  • 1 scallion, sliced
  • Salt and pepper, to taste
  • 1 slice 100% whole grain toast


  1. In a medium skillet over medium heat, heat the EVOO. Add in the zucchini and cook for 3-4 minutes, stirring frequently.
  2. Turn down the heat to low and add the eggs. Cook until desired doneness is achieved. Sprinkle with sliced scallions and season with salt and pepper to taste. Serve with toast.

Nutrition facts: Cal: 404 Fat: 29g Protein: 18g Carbohydrates: 18g Sodium: 540mg Potassium: 570mg

BREAKFAST BEWARE: Breakfast can often offer lots of hidden sugars!


Melissa’s Ginger Lime Smoothie


  • 4” piece fresh ginger root, peeled
  • 2” piece fresh turmeric root, peeled
  • 8 ounces filtered water
  • 1 scoop of whey protein powder
  • 1 small fuji apple, diced
  • ¼ cup mango, sliced
  • 1 cup prewashed kale, chopped
  • 1 whole lime, peeled and chopped


  1. Juice the ginger and turmeric root.
  2. Add juice and all remaining ingredients to a blender and puree until smooth.

Nutrition facts: Cal: 269 Fat: 4g Protein: 18g Carbohydrates: 56g Sodium: 374mg Potassium: 745mg

Note: Omit either snack #1 or #2 for 1900-2000 calorie meal plan


Hummus Among Us Wrap


  • 1 whole wheat tortilla
  • ½ avocado, sliced
  • ½ cup chickpeas, drained and rinsed
  • 2 tablespoons hummus
  • 1 oz. feta cheese
  • 1 cup arugula
  • ¼ cup diced cucumber

Nutrition facts: Cal: 544 Fat: 27g Protein: 22g Carbohydrates: 68g Sodium: 791mg Potassium: 633mg



  • 1 baked sweet potato
  • Drizzle of healthy butter substitute
  • Sprinkle of cinnamon


  1. Poke holes in sweet potato with fork and microwave on high about 4 –5 minutes (time may vary depending on microwave).
  2. Cut open sweet potato and drizzle with healthy butter substitute and sprinkle with cinnamon.

Nutrition facts: Cal: 263 Fat: 6g Protein: 5g Carbohydrates: 49g Sodium: 126mg Potassium: 908mg

Note: Omit either snack #1 or #2 for 1900-2000 calorie meal plan

QUICK TIP: Eating healthy can be challenging. Figure out ways to save time. For example, purchase frozen salmon so you don’t have to run to the store for fresh fish! Defrost in the fridge in the morning before heading out to work. Get more tips on how to make your weight goals a reality!


Ginger Salmon


  • 1 tbsp. EVOO
  • ¼” piece of ginger, peeled and minced
  • 1 clove minced garlic
  • Salt and white pepper, to taste
  • 5 oz. grilled or broiled salmon
  • 2 cups frozen, thawed sautéed mixed veggies
  • ½ cup cooked brown rice
  • Fresh cilantro


  1. Whisk together sesame oil, ginger, garlic, and season with salt and white pepper to taste. Pour over salmon and cook
  2. Place salmon over cooked veggies and brown rice. Garnish with cilantro and serve.

Nutrition facts: Cal: 454 Fat: 26g Protein: 52g Carbohydrates: 72g Sodium: 1064mg Potassium: 1366mg

WHAT IS GOOD FOR? ABSOLUTELY, SOMETHING! You’ve probably heard the buzz about how good salmon is for you, but have you ever wondered exactly why? For starters, this kind of fish is loaded with omega-3 fatty acids, healthy polyunsaturated fats that are only found in certain foods (walnuts, trout, sardines, and flaxseeds to name a few) and cannot be produced alone in the body. The omega-3 fatty acids found in salmon break down into special compounds that act as energy sources and anti-inflammatory agents in our bodies. Talk about a superfood!


Apples Dessert


  • Chopped apple
  • ¼ cup of almonds, pecans and walnuts


  1. Preheat oven to 350 F. Place nuts (make a big batch but only use ¼ cup for dessert) on baking sheet and bake for about 5 minutes.
  2. Microwave chopped apple for 1-2 minutes.
  3. Mix roasted nuts with baked apple and enjoy!

Nutrition facts: Cal: 320 Fat: 18g Protein: 7g Carbohydrates: 37g Sodium: 3mg Potassium: 420mg

REFLECTION: Are you hungry or it your appetite for food! Learn the difference by reading don’t feed your feelings.

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