30-Day Low-Carb Mediterranean Diet Meal Plan

There’s a reason the Mediterranean diet consistently ranks as one of the healthiest diets. Research shows that the Mediterranean diet can improve heart health, reduce the risk of some cancers and protect our brains. When paired with a lower-carb diet, the Mediterranean diet may be particularly beneficial in lowering blood sugars for people with diabetes.

Feel free to follow this plan for the full 30 days or choose just a few recipes to try out. We’ve included recipes that are low in carbs—but not too low that you miss out on important nutrients—to help you meet your health and nutrition goals.

Why This Meal Plan Is Great for You

In this healthy low-carb meal plan, we capped the calories at 1,500 calories a day, which is a calorie level most people will lose weight following. It’s important to note that healthy weight loss is gradual weight loss—about 1 to 2 pounds per week. If you’re feeling hungry at 1,500 calories, bump it up until you feel satisfied and slowly taper down to fewer calories over the next few months.

This 1,500-calorie meal plan has modifications for 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Healthy Low-Carb Foods to Focus on for the Mediterranean Diet

• Fish: Focus on fish rich in healthy omega-3 fatty acids like salmon, sardines and albacore tuna, which are staples of the Mediterranean diet.
• Lean Proteins: Chicken, turkey and eggs are particularly important in the low-carb version of this diet.
• Healthy Fats: Olives, avocado, olive oil, nuts and seeds are satisfying and delicious.
• Vegetables: Vegetables, particularly leafy greens like spinach and kale, should be included in large amounts.
• Fruits: Although they contain carbohydrates, fruits are a great source of vitamins and fiber and should be included. High-fiber fruits, like berries, apples and pears are particularly important.
• Whole Grains: Although they’re higher in carbohydrates, whole-grain carbs like quinoa, oatmeal and brown rice should still be included in moderation.

How to Meal-Prep Your Week of Meals

1. Make three servings of Blueberry Almond Chia Pudding to have for breakfast on Days 2 through 5.
2. Prepare Spinach & Strawberry Meal-Prep Salad to have for lunch on Days 2 through 5.

Day 1

Breakfast (285 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (360 calories)

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 medium orange

Dinner (409 calories)

Daily Totals: 1,510 calories, 88 g protein, 100 g carbohydrates, 33 g fiber, 91 g fat, 1,345 mg sodium

To make it 2,000 calories: Add 4 Tbsp. chopped walnuts to A.M. snack, add 1 large pear to lunch and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 2

Breakfast (360 calories)

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (374 calories)

P.M. Snack (124 calories)

• 1/2 cup raspberries
• 12 dry-roasted unsalted almonds

Dinner (447 calories)

Meal-Prep Tip: Double the Basic Quinoa recipe so it’s ready for dinner tomorrow.

Daily Totals: 1,505 calories, 80 g protein, 111 g carbohydrates, 31 g fiber, 86 g fat, 1,159 mg sodium

To make it 2,000 calories: Increase to 1/4 cup walnuts at breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack, add 1 medium orange to lunch and increase to 1/3 cup dry-roasted unsalted almonds at P.M. snack.

Day 3

Breakfast (360 calories)

A.M. Snack (163 calories)

• 1/2 cup raspberries
• 10 dried walnut halves

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (450 calories)

Daily Totals: 1,478 calories, 68 g protein, 115 g carbohydrates, 32 g fiber, 88 g fat, 983 mg sodium

To make it 2,000 calories: Increase to 1/4 cup walnuts at both breakfast and A.M. snack, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 4

Breakfast (360 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (374 calories)

P.M. Snack (131 calories)

Dinner (432 calories)

Daily Totals: 1,504 calories, 67 g protein, 105 g carbohydrates, 32 g fiber, 97 g fat, 1,154 mg sodium

To make it 2,000 calories: Increase to 1/4 cup walnuts at breakfast, add 1/3 cup dry-roasted unsalted almonds to P.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 5

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (41 calories)

Lunch (374 calories)

P.M. Snack (248 calories)

• 1/2 cup blueberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (540 calories)

Daily Totals: 1,481 calories, 76 g protein, 95 g carbohydrates, 32 g fiber, 96 g fat, 1,534 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack, add 1 clementine to lunch and increase to 2 servings Everything Bagel Avocado Toast at dinner.

Day 6

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (262 calories)

• 1 large pear
• 10 dried walnut halves

Lunch (366 calories)

P.M. Snack (62 calories)

Dinner (540 calories)

Daily Totals: 1,508 calories, 74 g protein, 108 g carbohydrates, 32 g fiber, 92 g fat, 1,553 mg sodium

To make it 2,000 calories: Increase to 1/3 cup walnuts at A.M. snack, add 1 large pear to lunch and add 1/3 cup dry-roasted unsalted almonds.

Day 7

Breakfast (285 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (366 calories)

P.M. Snack (227 calories)

• 1/3 cup raspberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (459 calories)

Daily Totals: 1,525 calories, 79 g protein, 88 g carbohydrates, 30 g fiber, 100 g fat, 2,102 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 3 Tbsp. slivered almonds to A.M. snack and 1 large pear to lunch.

How to Meal-Prep Your Week of Meals

1. Prepare Easy Loaded Baked Omelet Muffins to have for breakfast on Days 9 through 12. Freeze remaining servings to have for breakfast later in the week.
2. Make Cauliflower Rice Bowls with Grilled Asparagus & Chicken Sausage to have for lunch on Days 9 through 12.

Day 8

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (131 calories)

Lunch (325 calories)

P.M. Snack (334 calories)

• 1 cup blackberries
• 1/3 cup dry-roasted unsalted almonds

Dinner (424 calories)

Daily Totals: 1,491 calories, 86 g protein, 112 g carbohydrates, 34 g fiber, 81 g fat, 1,259 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 9

Breakfast (270 calories)

A.M. Snack (304 calories)

• 1/3 cup dry-roasted unsalted almonds
• 1/2 cup raspberries

Lunch (352 calories)

P.M. Snack (42 calories)

Dinner (534 calories)

Daily Totals: 1,502 calories, 68 g protein, 126 g carbohydrates, 30 g fiber, 87 g fat, 1,669 mg sodium

To make it 2,000 calories: Add 1 1/4 cups low-fat plain Greek yogurt and 3 Tbsp. slivered almonds to P.M. snack and increase to 2 servings Pineapple & Avocado Salad at dinner.

Day 10

Breakfast (270 calories)

A.M. Snack (95 calories)

Lunch (352 calories)

P.M. Snack (272 calories)

• 1/3 cup dry-roasted unsalted almonds

Dinner (493 calories)

Daily Totals: 1,482 calories, 61 g protein, 120 g carbohydrates, 34 g fiber, 91 g fat, 2,044 mg sodium

To make it 2,000 calories: Add 3 Tbsp. natural peanut butter for A.M. snack, add 1 clementine to P.M. snack and add 1/2 an avocado to the salad at dinner.

Day 11

Breakfast (270 calories)

A.M. Snack (131 calories)

Lunch (352 calories)

P.M. Snack (275 calories)

• 1 cup blackberries
• 1 cup low-fat plain Greek yogurt
• 1 Tbsp. chopped walnuts

Dinner (480 calories)

Daily Totals: 1,508 calories, 96 g protein, 113 g carbohydrates, 30 g fiber, 76 g fat, 1,698 mg sodium

To make it 2,000 calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, increase to 2 Tbsp. chopped walnuts at the P.M. snack and add 1/2 an avocado to dinner.

Day 12

Breakfast (270 calories)

A.M. Snack (64 calories)

Lunch (352 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (495 calories)

Daily Totals: 1,486 calories, 75 g protein, 111 g carbohydrates, 31 g fiber, 84 g fat, 2,261 mg sodium

To make it 2,000 calories: Add 1/4 cup dry-roasted unsalted almonds to A.M. snack and add 1 whole avocado, sliced, to dinner.

Day 13

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (131 calories)

Lunch (386 calories)

P.M. Snack (315 calories)

• 1/3 cup dry-roasted unsalted almonds
• 1/2 cup blueberries

Dinner (392 calories)

Daily Totals: 1,501 calories, 97 g protein, 103 g carbohydrates, 30 g fiber, 81 g fat, 1,894 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 14

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (95 calories)

Lunch (386 calories)

P.M. Snack (357 calories)

• 1 cup blueberries
• 1/3 cup dry-roasted unsalted almonds

Dinner (401 calories)

Daily Totals: 1,515 calories, 77 g protein, 115 g carbohydrates, 33 g fiber, 87 g fat, 1,408 mg sodium

To make it 2,000 calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. walnuts at breakfast and 3 Tbsp. natural peanut butter to A.M. snack.

How to Meal-Prep Your Week of Meals

1. Prepare Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 16 through 19.

Day 15

Breakfast (296 calories)

A.M. Snack (295 calories)

• 1/4 cup dried walnut halves
• 1 large pear

Lunch (360 calories)

P.M. Snack (164 calories)

• 1/4 cup dried walnut halves

Dinner (400 calories)

Daily Totals: 1,514 calories, 68 g protein, 123 g carbohydrates, 33 g fiber, 89 g fat, 1,268 mg sodium

To make it 2,000 calories: Add 1 medium apple to breakfast, 1 large pear to lunch and 1 serving Guacamole Chopped Salad to dinner.

Day 16

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (236 calories)

• 8 dried walnut halves
• 1 large pear

Lunch (337 calories)

P.M. Snack (248 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1/2 cup blueberries

Dinner (411 calories)

• 1 serving Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 1,509 calories, 77 g protein, 110 g carbohydrates, 33 g fiber, 91 g fat, 1,185 mg sodium

To make it 2,000 calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 17

Breakfast (270 calories)

A.M. Snack (131 calories)

Lunch (337 calories)

P.M. Snack (330 calories)

• 1 cup low-fat plain Greek yogurt
• 1/3 cup raspberries
• 3 Tbsp. chopped walnuts

Dinner (428 calories)

Daily Totals: 1,496 calories, 85 g protein, 128 g carbohydrates, 30 g fiber, 75 g fat, 1,185 mg sodium

To make it 2,000 calories: Add 1/3 cup dry-roasted unsalted almonds to A.M. snack, add 1 clementine to lunch and add 1 serving Cucumber & Avocado Salad to dinner.

Day 18

Breakfast (270 calories)

A.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Lunch (337 calories)

P.M. Snack (145 calories)

• 3/4 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Dinner (439 calories)

Daily Totals: 1,495 calories, 74 g protein, 133 g carbohydrates, 33 g fiber, 79 g fat, 1,718 mg sodium

To make it 2,000 calories: Add 1/3 cup dry-roasted unsalted almonds to breakfast, increase to 3 Tbsp. natural peanut butter at A.M. snack and add 3 Tbsp. slivered almonds to P.M. snack.

Day 19

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (241 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 clementine

Lunch (337 calories)

P.M. Snack (225 calories)

• 1 medium apple
• 10 dried walnuts

Dinner (428 calories)

Daily Totals: 1,508 calories, 64 g protein, 107 g carbohydrates, 32 g fiber, 102 g fat, 965 mg sodium

To make it 2,000 calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 20

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (315 calories)

• 1/3 cup dry-roasted unsalted almonds
• 1/2 cup blueberries

Lunch (355 calories)

P.M. Snack (131 calories)

Dinner (432 calories)

Daily Totals: 1,510 calories, 88 g protein, 129 g carbohydrates, 32 g fiber, 79 g fat, 982 mg sodium

To make it 2,000 calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup dried walnut halves to P.M. snack and 1-oz. slice whole-wheat baguette to dinner.

Day 21

Breakfast (296 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (355 calories)

P.M. Snack (95 calories)

Dinner (586 calories)

Daily Totals: 1,518 calories, 94 g protein, 122 g carbohydrates, 34 g fiber, 80 g fat, 1,656 mg sodium

To make it 2,000 calories: Add 4 Tbsp. chopped walnuts to A.M. snack and 3 Tbsp. natural peanut butter to P.M. snack.

How to Meal-Prep Your Week of Meals

1. Make Muffin-Tin Omelets with Feta & Peppers to have for breakfast on Days 23 through 25, plus freeze the remaining servings to have for breakfast on Days 29 & 30.
2. Prepare Chicken & Cabbage Salad Bowls with Sesame Dressing to have for lunch on Days 23 through 26.

Day 22

Breakfast (277 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup raspberries
• 2 Tbsp. chopped walnuts

A.M. Snack (131 calories)

Lunch (325 calories)

P.M. Snack (238 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1/2 cup raspberries

Dinner (522 calories)

Daily Totals: 1,494 calories, 87 g protein, 115 g carbohydrates, 33 g fiber, 81 g fat, 1,160 mg sodium

To make it 2,000 calories: Increase to 4 Tbsp. chopped walnuts at breakfast, add 1/4 cup dried walnut halves to A.M. snack and add 1 serving Guacamole Chopped Salad to dinner.

Day 23

Breakfast (288 calories)

A.M. Snack (169 calories)

• 1 cup raspberries
• 8 dried walnut halves

Lunch (361 calories)

P.M. Snack (268 calories)

• 1 cup blackberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (432 calories)

Daily Totals: 1,518 calories, 74 g protein, 97 g carbohydrates, 32 g fiber, 99 g fat, 1,495 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, increase to 1/4 cup walnuts at A.M. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Day 24

Breakfast (288 calories)

A.M. Snack (131 calories)

Lunch (361 calories)

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 cup blackberries

Dinner (458 calories)

Daily Totals: 1,506 calories, 79 g protein, 114 g carbohydrates, 32 g fiber, 89 g fat, 1,758 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/4 cup dried walnut halves to A.M. snack and increase to 1/3 cup almonds at P.M. snack.

Day 25

Breakfast (288 calories)

A.M. Snack (131 calories)

Lunch (361 calories)

P.M. Snack (268 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1 cup blackberries

Dinner (458 calories)

Meal-Prep Tip: Prepare three servings of Berry Chia Pudding to have for breakfast on Days 26 through 28.

Daily Totals: 1,506 calories, 61 g protein, 125 g carbohydrates, 32 g fiber, 93 g fat, 1,769 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast, add 1/3 cup dried walnut halves to A.M. snack and add 1 clementine to dinner.

Day 26

Breakfast (343 calories)

A.M. Snack (187 calories)

• 1 cup low-fat plain Greek yogurt
• 1/4 cup blueberries

Lunch (361 calories)

P.M. Snack (131 calories)

Dinner (493 calories)

Daily Totals: 1,514 calories, 75 g protein, 121 g carbohydrates, 35 g fiber, 87 g fat, 1,517 mg sodium

To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, increase to 1/3 cup dried walnut halves at P.M. snack and add 1 avocado to dinner.

Day 27

Breakfast (343 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (387 calories)

P.M. Snack (137 calories)

• 2/3 cup low-fat plain Greek yogurt
• 1/3 cup blueberries

Dinner (411 calories)

• 1 serving Cauliflower Rice Bowls with Grilled Chicken

Daily Totals: 1,483 calories, 85 g protein, 110 g carbohydrates, 38 g fiber, 80 g fat, 1,490 mg sodium

To make it 2,000 calories: Increase to 1/3 cup almonds and add 1 medium apple to A.M. snack, add 3 Tbsp. chopped walnuts to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 28

Breakfast (343 calories)

A.M. Snack (206 calories)

• 1/4 cup dry-roasted unsalted almonds

Lunch (387 calories)

P.M. Snack (95 calories)

Dinner (458 calories)

Daily Totals: 1,489 calories, 69 g protein, 145 g carbohydrates, 43 g fiber, 74 g fat, 1,515 mg sodium

To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and 1 serving Cucumber & Avocado Salad to dinner.

Day 29

Breakfast (288 calories)

A.M. Snack (131 calories)

Lunch (384 calories)

P.M. Snack (270 calories)

• 1 cup raspberries
• 1/4 cup dry-roasted unsalted almonds

Dinner (431 calories)

Daily Totals: 1,505 calories, 78 g protein, 114 g carbohydrates, 31 g fiber, 88 g fat, 1,726 mg sodium

To make it 2,000 calories: Add 1/4 cup dried walnut halves to A.M. snack and add 1 avocado, sliced, to dinner.

Day 30

Breakfast (288 calories)

A.M. Snack (131 calories)

Lunch (384 calories)

P.M. Snack (248 calories)

• 1/4 cup dry-roasted unsalted almonds
• 1/2 cup blueberries

Dinner (468 calories)

Daily Totals: 1,520 calories, 65 g protein, 117 g carbohydrates, 30 g fiber, 93 g fat, 1,851 mg sodium

To make it 2,000 calories: Add 1 serving Raspberry-Kefir Power Smoothie to breakfast and add 1/3 cup dried walnut halves to A.M. snack.