7-Day Mediterranean Diet Meal Plan for a Healthy Gut

Meal Plan at a Glance
BREAKFAST/ A.M. SNACK	LUNCH/ P.M. SNACK	DINNER
Smoothie/ Blueberries & cashews	Tomato & cheese sandwich/ Hummus, cucumbers & walnuts	Shrimp quinoa bowls
Muffins & orange/ Yogurt	Shrimp quinoa bowls/ Pear	Salmon, sweet potatoes & broccoli
Muffins, kefir & oranges/ Raspberries, cheese & nuts	Green goddess wrap/ Edamame	Spaghetti squash casserole & broccoli
Overnight oats/ Apple & walnuts	Power salad jar/ Muffin	Lentil salad & chicken
Overnight oats/ Banana & nut butter	Lentil salad & tuna/ Almonds	BBQ shrimp, kale and couscous
Omelet & English muffin/ Pear & almonds	Tempeh & rice bowls/ Crispy chickpeas	Shakshuka & pita
Egg scramble & raspberries/ Kefir, honey & chia	Tofu wraps/ Crispy chickpeas	Chicken ramen

Day 1

Breakfast (249 calories)

Morning Snack (211 calories)

• ¾ cup blueberries
• 3 tablespoons unsalted roasted cashews

Lunch (439 calories)

Afternoon Snack (163 calories)

• 2 tablespoons hummus
• 1 cup sliced cucumbers
• 2 tablespoons walnut halves

Dinner (429 calories)

Meal-Prep Tip: Save a serving of the Charred Shrimp, Pesto & Quinoa Bowls for lunch tomorrow.

Daily Totals: 1,491 calories, 67 g protein, 168 g carbohydrates, 29 g fiber, 70 g fat, 1,397 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, increase to 1 cup blueberries and ⅓ cup cashews at A.M. snack, increase to ¼ cup hummus and ¼ cup walnuts at P.M. snack and add 2 servings Creamy Dill Yogurt Sauce to dinner.

Day 2

Breakfast (254 calories)

Morning Snack (208 calories)

Lunch (429 calories)

Afternoon Snack (101 calories)

Dinner (504 calories)

Daily Totals: 1,496 calories, 81 g protein, 177 g carbohydrates, 27 g fiber, 58 g fat, 1,533 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add ¼ cup slivered almonds to A.M. snack and add 2 ounces low-fat Cheddar cheese to P.M. snack.

Day 3

Breakfast (373 calories)

Morning Snack (173 calories)

• 1 cup raspberries
• 1 ounce low-fat Cheddar cheese
• 3 tablespoons shelled pistachios

Lunch (353 calories)

Afternoon Snack (200 calories)

Dinner (408 calories)

Daily Totals: 1,506 calories, 84 g protein, 164 g carbohydrates, 41 g fiber, 64 g fat, 1,916 mg sodium

To make it 2,000 calories: Add 2 scrambled eggs to breakfast, increase to 1½ cups raspberries at A.M. snack, add 2 servings Creamy Dill Yogurt Sauce to lunch, increase to 2 cups edamame at P.M. snack and increase to 2 slices baguette at dinner.

Day 4

Breakfast (291 calories)

Morning Snack (176 calories)

• 1 medium apple
• 2 tablespoons walnut halves

Lunch (430 calories)

Afternoon Snack (193 calories)

Dinner (411 calories)

Meal-Prep Tip: Save a serving of the Lentil Salad with Feta, Tomatoes, Cucumbers & Olives for lunch tomorrow.

Daily Totals: 1,501 calories, 80 g protein, 162 g carbohydrates, 26 g fiber, 63 g fat, 1,394 mg sodium

To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, increase to ¼ cup walnuts at A.M. snack, add 1 ounce dark chocolate to P.M. snack and increase to 4 ounces chicken at dinner.

Day 5

Breakfast (291 calories)

Morning Snack (210 calories)

• 1 medium banana
• 1 tablespoon peanut butter

Lunch (368 calories)

Afternoon Snack (206 calories)

• ¼ cup unsalted roasted almonds

Dinner (414 calories)

Daily Totals: 1,489 calories, 86 g protein, 147 g carbohydrates, 24 g fiber, 67 g fat, 1,580 mg sodium

To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add ½ whole-wheat pita to lunch, increase to 5 tablespoons almonds at P.M. snack and add 1 ounce dark chocolate to dinner.

Day 6

Breakfast (311 calories)

Morning Snack (301 calories)

• 1 large pear
• 22 unsalted roasted almonds

Lunch (333 calories)

Afternoon Snack (220 calories)

Dinner (330 calories)

Daily Totals: 1,494 calories, 63 g protein, 168 g carbohydrates, 24 g fiber, 68 g fat, 2,384 mg sodium

To make it 2,000 calories: Increase to 1 whole English muffin at breakfast, add ½ cup kimchi and 2 tablespoons chopped peanuts to lunch, increase to 2 servings chickpeas at P.M. snack and increase to 1 whole pita at dinner.

Day 7

Breakfast (296 calories)

Morning Snack (121 calories)

• ¾ cup low-fat plain kefir
• 1 teaspoon chia seeds
• 1 teaspoon honey 

Lunch (488 calories)

1 serving Crispy Smoked Tofu & Coleslaw Wraps 

Afternoon Snack (220 calories)

Dinner (383 calories)

Daily Totals: 1,508 calories, 77 g protein, 141 g carbohydrates, 25 g fiber,  66 g fat, 2,473 mg sodium

To make it 2,000 calories: Add 1 large banana to breakfast, increase to 1 cup kefir, 2 teaspoons chia seeds and 2 teaspoons honey at A.M. snack, increase to 2 servings chickpeas at P.M. snack and add 1 hard-boiled egg to dinner.

Health Benefits of a Gut-Friendly Mediterranean Diet

The Mediterranean style of eating is marked by a diet that is high in fruits, vegetables, beans, lean proteins, nuts, seeds, with low to moderate intakes of dairy. It is typically low in saturated fat and added sugars and higher in fiber, antioxidants and omega-3 fatty acids. Years of research has concluded that following a Mediterranean-style eating pattern reduces the risk of obesity, heart disease, cancer, cognitive decline, metabolic syndrome and type 2 diabetes.

Having a healthy gut microbiome also has many of these same benefits. Data has shown that in addition to helping with constipation and digestion, good gut bacteria may help improve mood, sleep and heart health. Probiotics—fermented dairy, kimchi, sauerkraut—are foods that contain healthy gut bacteria, while prebiotics—onions, garlic, banana, lentils—are foods that feed good gut bacteria. Furthermore, both a healthy microbiome and the Mediterranean diet are associated with helping maintain a healthy weight.