A Tasty Day of Medi Meals (1600 – 1800 kcal)
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Profile photo of Melissa Halas-Liang, MA RD CDE

From fresh fish and juicy tomatoes to olive oil and gooey cheese– the Mediterranean Diet is arguably the most mouthwatering way to eat healthfully. Here is a whole day’s worth of tasty, colorful, and nutrient-packed meals handcrafted for you and all for just 1600-1800 calories!

Think of this meal plan as your roadmap to help you navigate around the Mediterranean Diet. This will get you started down the path to clean eating and a radically healthier way of living! Learn from other success stories. Check out what nutrition experts reveal about weight loss secrets.

BREAKFAST

Egg n’ Avo Toast

Ingredients:

  • 1 slice 100% whole grain toast
  • 2 hard-boiled eggs
  • ¼ avocado
  • 2 slices tomato
  • Drizzle of hot sauce, if desired
  • Salt and pepper, to taste

Directions:

  1. Chop hard boiled eggs and smash in avocado.
  2. Add tomato to toast and then top with smashed avocado and eggs.
  3. Sprinkle with salt and pepper to taste and/or drizzle of hot sauce.

Nutrition facts: Cal: 302 Fat: 19g Protein: 17g Carbohydrates: 17g Sodium: 241mg Potassium: 440mg

SNACK

Ingredients:

  • 1 small or medium baked sweet potato [a small sweet potato has Cal: 54 Fat: 0g Protein: 1g Carbohydrate: 12g Sodium: 22mg Potassium 285]
  • 1 teaspoon of coconut oil* or healthy butter substitute
  • Sprinkle of cinnamon
  • *We’re not promoting coconut oil for health benefits, but for a variety of tastes. Coconut is okay as an occasional fat choice, but olive oil should always be your first choice!

    If concerned about carbohydrate choose a small sweet potato!

    Nutrition facts for the recipe above based on a medium sweet potato: Cal 231 Fat: 13g Protein: 5g Carbohydrate: 27g Sodium: 58mg Potassium: 602mg

    Sweet Potato: Small~60g, Medium ~114g (~2” dia 5”long), Large~180g

    LUNCH

    Plant Power Salad

    Ingredients:

    • 3 cups mixed greens
    • ½ cup chickpeas
    • ¼ cup cooked quinoa
    • ¼ cup dried apricots or cranberries
    • ¼ cup shredded carrots
    • 1/8 red onion, diced
    • 1 tablespoons sherry or balsamic vinegar
    • 1 teaspoon EVOO

    Directions:
    Mix all ingredients and toss with vinegar and EVOO.

    Nutrition facts: Cal: 291 Fat: 10g Protein: 10g Carbohydrates: 41g Sodium: 293mg

    SNACK

    Add to lunch
    Ingredients:

    • ¾ cup plain 2% Greek yogurt
    • ½ cup blueberries
    • Sprinkle of cinnamon

    Nutrition facts: Cal: 169 Fat: 3.5 Protein: 17.5g Carbohydrates: 17g Sodium: 56mg

    DINNER

    Stir Fry in a Snap

    Ingredients:

    • 1 tbsp. EVOO
    • 2 cloves minced garlic
    • 4 oz. frozen and thawed uncooked medium-size shrimp
    • ½ cup cubed eggplant
    • 1 tablespoon low-sodium soy sauce, tamari, or Bragg’s Liquid Aminos
    • 1 cup chopped bok choy
    • ½ cup cooked brown rice

    Directions:

    1. In a medium skillet over medium heat, add oil and garlic and cook for 1-2 minutes or until fragrant. Add tofu, eggplant, and soy sauce (or whatever sauce you’re using) and cook for another 3-4 minutes.
    2. Toss in bok choy and sauté for another 2 minutes more, until veggies are cooked through. Serve over brown rice.

    Nutrition facts: Cal: 363 Fat: 16g Protein: 22g Carbohydrates: 34g Sodium: 698mg Potassium: 1460mg

    NEWSWORTHY NUTRITION: Fat is in! Did you know that extra-virgin olive oil (EVOO) is great for your ticker? Studies consistently show that our favorite oil contains antioxidants and fatty acids that have powerful benefits for our heart. In fact, extra-virgin olive oil has been a staple in the diet of some of the world’s healthiest people! There are many types of olive oil; and the one we recommend adding more of is extra-virgin. This is due to its natural method of extraction, minimal processing, and rich, delicious taste. Don’t be afraid to add a little fat to your meals; your body and heart will thank you! Learn more about healthy fats for your heart!

    DESSERT

    You know best when it comes to your blood glucose levels, if 2 dates is too many, enjoy 1!

    The Perfect Date

    Ingredients:

    • 1-2 Medjool dates, pits removed, read the packaging date sizes can vary. Our calculations are based on 1 date being 66 calories. But if you choose a smaller date it will be less calories.

    Directions:
    Cut a slit through dates and stuff with peanut butter, top with raspberries.

    Nutrition Facts:
    Includes recipe with 2 dates: Cal: 196 Fat: 5g Protein:3 g Carbohydrate: 39g Sodium: 0mg Potassium: 409mg
    Includes recipe with 1 date: Cal: 129 Fat: 5g Protein:3 g Carbohydrate: 21g Sodium: 0mg Potassium: 242mg

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