Do you feel sluggish? This Mediterranean diet meal plan may be your ticket to boosting your energy levels. Consume protein and fiber roughly evenly each day while following the principles of the Mediterranean diet to promote satiety and prevent an afternoon energy dip. The nutrient-dense Mediterranean diet is a healthy way of eating that is rich in fresh produce, whole grains, legumes, healthy fats, and a variety of lean proteins. The Mediterranean diet has long been considered one of the healthiest diets due to its numerous health benefits, and is more of a lifestyle than a strict diet. Of course, there's an emphasis on eating lots of nutritious produce, but cooking more meals at home, sharing meals with others, increasing mindfulness, and eating more slowly than on the go. It also encourages sitting down and enjoying your meal.
Although the Mediterranean diet does not focus on calorie counting, many people who follow a meal plan prefer to set a daily amount of calories. This plan was created to provide 1,500 calories, but also includes modifications of 1,200 calories and 2,000 calories. Listen to your body and make sure you're eating enough, as eating too little can lower your energy levels. Like all meal plans, this one is intended to serve as a framework for a healthy eating plan. Feel free to substitute another meal, choose leftovers, or customize it to fit your routine. Eat mindfully, listen to your hunger cues, and do what's best for your body.
Strategies to increase energy:
- Stay hydrated: It's a well-known fact that when you're dehydrated, your body feels sluggish. Drinking water is a great way to stay hydrated, but consuming water-rich foods like fruits and vegetables can also help. Wondering if you're getting enough hydration? Look at your urine. It should be very pale yellow or almost transparent.
- Eat regular meals: If you want to improve your energy, eating regular meals can help. Skipping meals can lower your energy levels and make you too hungry (aka “hungry”), which can lead to overeating later. To maintain your energy levels, eat regular meals and snacks rich in protein and fiber.
- Get enough sleep: It's easier said than done, but getting enough sleep is one of the most important factors in staying in good health. Ideally, aim for at least 7 hours of restful sleep per night.
- Check your nutritional status: If you consistently feel tired and don't know why, talk to your health care provider. Some health conditions can cause low energy levels, such as thyroid disease or kidney disease. Other factors that can affect energy levels include not getting enough nutrients such as iron and vitamin B12. If you think you're deficient, you can check your levels with a simple blood test.
- Aim for a balanced diet. Eat a balanced diet that includes fiber-rich carbohydrates such as fruits, vegetables, and whole grains, and combine them with protein sources such as meat, eggs, yogurt, kefir, legumes, and nuts. By doing so, these nutrients are broken down more slowly, producing more stable energy. Focusing on foods rich in protein and fiber can help you avoid the energy crash you feel after eating meals or snacks high in sugar or refined carbohydrates, such as plain bagels or pastries.
- exercise: Exercise may be the last thing you want to do when you're feeling sluggish, but it can make a big difference. Regular physical activity improves your energy levels (and can also help you sleep better).
Notable Mediterranean diet foods:
Contrary to popular belief, you don't have to live in a Mediterranean region or eat traditional Mediterranean foods to follow this dietary pattern. Any food within these groups will fit into this diet.
- herbs and spices
- fruit
- vegetables
- Healthy fats like olive oil and avocado oil
- Nuts (including natural nut butters)
- Seeds (chia, pumpkin, flax, etc.)
- fish
- egg
- meat
- poultry
- legumes
- Dairy products including cheese, yogurt, and kefir
- Whole grains (bulgur, farro, fonio, freekeh, couscous, rice, etc.)
How to meal prep for the week:
- Make curry chicken and cabbage soup for lunch from day 2 to day 4.
- Prepare Roasted Red Pepper and Spinach Egg Bites to enjoy with breakfast throughout the week.
- Make blueberry and lemon energy balls and snack on them throughout the week.
First day
Breakfast (322 calories)
Morning snack (135 calories)
- 1 container (5 oz) low-fat plain drained yogurt (Greek style)
- 1/2 cup raspberries
Lunch (351 calories)
Afternoon snack (190 calories)
Dinner (490 calories)
Daily total: 1,488 calories, 71g fat, 74g protein, 150g carbohydrates, 30g dietary fiber, 1,620mg sodium
Make it 1,200 calories: Skip the yogurt for your mid-morning snack and replace your afternoon snack with 1/2 cup of blackberries.
Make it 2,000 calories: Add 3 tbsp. AM snack chopped walnuts, 2 tbsp. Enjoy natural peanut butter for lunch and 1/2 sliced avocado for dinner salad.
the 2nd day
Breakfast (365 calories)
Morning snack (176 calories)
- 1/4 cup dry roasted unsalted pistachios (shelled)
Lunch (363 calories)
PM Snack (125 calories)
Dinner (460 calories)
Daily total: 1,489 calories, 61g fat, 95g protein, 158g carbohydrates, 31g dietary fiber, 1,471mg sodium
Make it 1,200 calories: Skip the yogurt for breakfast and replace your mid-morning snack with 1/4 cup of raspberries.
Make it 2,000 calories: Add 2 tbsp. Have chopped walnuts for breakfast, 1 medium apple for a mid-morning snack, 1 medium bell pepper and 1/4 cup of hummus for lunch, and 1 serving of pineapple and avocado salad for dinner.
Third day
Breakfast (322 calories)
Morning snack (305 calories)
- 1 medium apple
- 2 tbsp.natural peanut butter
Lunch (359 calories)
Afternoon snack (131 calories)
Dinner (405 calories)
Daily total: 1,522 calories, 70g fat, 83g protein, 144g carbohydrates, 29g dietary fiber, 1,852mg sodium
Make it 1,200 calories: Omit the peanut butter for the AM snack and change the PM snack to 1 plum.
Make it 2,000 calories: Increase to 2 1/2 tablespoons. Add natural peanut butter for your morning snack, 1/4 cup dry roasted unsalted almonds for your afternoon snack, and a serving of Blueberry Lemon Energy Balls for your evening snack.
Day 4
Breakfast (365 calories)
Morning snack (95 calories)
Lunch (363 calories)
Afternoon snack (190 calories)
Dinner (473 calories)
Daily total: 1,486 calories, 49g fat, 90g protein, 186g carbohydrates, 30g fiber, 1,667mg sodium
Make it 1,200 calories: Skip the yogurt for breakfast and change your afternoon snack to a plum.
Make it 2,000 calories: Add 2 tbsp. Chopped walnuts for breakfast, 2 tbsp. Enjoy natural peanut butter for your morning snack and a serving of traditional Greek salad for dinner.
Day 5
Breakfast (322 calories)
Morning snack (135 calories)
- 1 container (5 oz) low-fat plain drained yogurt (Greek style)
- 1/2 cup raspberries
Lunch (401 calories)
PM Snack (125 calories)
Dinner (502 calories)
Daily total: 1,486 calories, 80g fat, 65g protein, 135g carbohydrates, 31g fiber, 1,680mg sodium
Make it 1,200 calories: Skip the berry mint kefir smoothie for breakfast and the yogurt for your mid-morning snack, and replace your afternoon snack with one medium apple.
Make it 2,000 calories: Add 2 tbsp. Add chopped walnuts for a morning snack, 1 medium peach for lunch, 1 medium banana and 2 tbsp. Make natural peanut butter your evening snack.
Day 6
Breakfast (365 calories)
Morning snack (120 calories)
- 1 large boiled egg
- 1/2 cup blueberries
Lunch (401 calories)
Afternoon snack (190 calories)
Dinner (442 calories)
Daily total: 1,518 calories, 75g fat, 75g protein, 143g carbohydrates, 28g dietary fiber, 1,179mg sodium
Make it 1,200 calories: Skip the yogurt for breakfast and the boiled eggs for your mid-morning snack, and replace your afternoon snack with 1/2 cup of blackberries.
Make it 2,000 calories: Add 1/4 cup chopped walnuts for breakfast, 1 medium peach for lunch, and 1 serving of mango and avocado salad for dinner.
7th day
Breakfast (322 calories)
Morning snack (131 calories)
Lunch (345 calories)
- 1 serving of tuna salad with egg and 1 cup of mixed greens
- 1 medium-sized bell pepper, sliced
- 2 tbsp.Khums
Afternoon snack (200 calories)
- 1 medium apple
- 1 tablespoon natural peanut butter
Dinner (520 calories)
Daily total: 1,519 calories, 67g fat, 99g protein, 135g carbohydrates, 29g dietary fiber, 1,953mg sodium
Make it 1,200 calories: Skip the berry mint kefir smoothie for breakfast and replace your afternoon snack with one plum.
Make it 2,000 calories: Add 1/4 cup dry roasted unsalted almonds to AM snacks and increase to 2 tablespoons. Add natural peanut butter to your afternoon snack and 1 serving of Blueberry Lemon Energy Balls as an evening snack.
