Meal Plans Mediterranean Diet Meal Plans 30-Day Mediterranean Diet Meal Plan: 1,200 Calories A full 30 days of delicious Mediterranean diet-inspired meals and snacks make it easy to add nutrient-dense foods to your day. By Emily Lachtrupp, M.S., RD Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Updated on July 14, 2023 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. EatingWell's Editorial Guidelines In This Article View All In This Article Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Week 2 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Week 3 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Week 4 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Week 5 Day 29 Day 30 The Mediterranean diet is more of a healthy-eating lifestyle than a restrictive diet. It emphasizes a wide variety of fruits and vegetables as well as regularly eating fish, nuts and other foods with healthy fats while limiting processed foods, red meats in excess and refined grains like white bread. Mediterranean Diet Meal Plans Melina Hammer The Mediterranean diet also recognizes the often undervalued health benefit of eating more mindfully. Although our schedules can often be busy, taking time to cook a meal at home and sit down to enjoy it rather than eating on the move or in front of the television can have hidden benefits. When we eat without distractions and make the meal more of an event, we tend to be more in tune with our hunger cues and how the food tastes and take in fewer calories than when we eat while distracted, according to a 2020 study in the American Journal of Clinical Nutrition. In this 30-day meal plan, we incorporate the principles of the Mediterranean diet with plenty of meal-prep recipes and no-cook breakfast options to make eating healthy and losing weight realistic for busy schedules. At 1,200 calories, this plan should help you lose a healthy 1 to 2 pounds per week. Mediterranean Diet for Beginners: Everything You Need to Get Started Download Printable Meal Plan Week 1 How to Meal Prep for Your Week of Meals Mix up the Basil Vinaigrette and transfer it to a meal-prep container (like a Mason jar) and refrigerate to have throughout the week. (To buy: amazon.com, $15 for 4) Cook the Muffin-Tin Quiches with Smoked Cheddar & Potato to have for breakfast on Days 2, 3 and 4. Individually wrap 3 servings in plastic and freeze them in an airtight bag to have for breakfast in later weeks. (To buy: amazon.com, $10 for 1 large). Take the individual servings to go in a smaller bag. (To buy: amazon.com, $12 for 1 medium) Meal prep the Instant Pot White Chicken Chili Freezer Pack to have for lunch on Days 2, 3, 4 and 5. Freeze in this large container, which fits perfectly in a 6-quart Instant Pot. (To buy: amazon.com, $35 for 2). Once it's cooked, freeze 4 separate servings of the prepared chili in leakproof containers to have for lunch in later weeks. (To buy: amazon.com, $11 for 1) Day 1 Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (48 calories) 3/4 cup raspberries Lunch (375 calories) 1 serving Tuna & Olive Spinach Salad P.M. Snack (46 calories) 3/4 cup blackberries Dinner (442 calories) 1 serving Dijon Salmon with Green Bean Pilaf (442 calories) Daily Totals: 1,209 calories, 73 g protein, 123 g carbohydrates, 31 g fiber, 53 g fat, 1,412 mg sodium. Day 2 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (48 calories) 3/4 cup raspberries Lunch (346 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 2 celery stalks 3 Tbsp. hummus P.M. Snack (61 calories) 2 plums Dinner (514 calories) 1 serving Chicken & Vegetable Penne with Parsley-Walnut Pesto Daily Totals: 1,206 calories, 75 g protein, 126 g carbohydrates, 32 g fiber, 50 g fat, 1,996 mg sodium. Day 3 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (68 calories) 1 peach Lunch (346 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 2 celery stalks 3 Tbsp. hummus P.M. Snack (125 calories) 3/4 cup blackberries6 walnut halves Dinner (442 calories) 1 serving Turkey Burgers with Spinach, Feta & Tzatziki 2 cups mixed greens 1 Tbsp. Basil Vinaigrette Daily Totals: 1,219 calories, 78 g protein, 118 g carbohydrates, 32 g fiber, 54 g fat, 2,205 mg sodium. Day 4 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (61 calories) 2 plums Lunch (346 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 2 celery stalks 3 Tbsp. hummus P.M. Snack (68 calories) 1 large peach Dinner (500 calories) 1 serving Meal-Prep Falafel Bowls with Tahini Sauce Daily Totals: 1,213 calories, 59 g protein, 143 g carbohydrates, 31 g fiber, 51 g fat, 2,134 mg sodium. Day 5 Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (61 calories) 2 plums Lunch (346 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 2 celery stalks 3 Tbsp. hummus P.M. Snack (63 calories) 3/4 cup blueberries Dinner (416 calories) 1 serving Vegetarian Spaghetti Squash Lasagna 2 cups mixed greens 1 Tbsp. Basil Vinaigrette Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow Daily Totals: 1,183 calories, 62 g protein, 170 g carbohydrates, 38 g fiber, 37 g fat, 1,901 mg sodium. Day 6 Breakfast (291 calories) 1 serving Creamy Blueberry-Pecan Overnight Oatmeal A.M. Snack (48 calories) 3/4 cup raspberries Lunch (375 calories) 1 serving Tuna & Olive Spinach Salad P.M. Snack (46 calories) 3/4 cup blackberries Dinner (443 calories) 1 serving Hasselback Caprese Chicken 1 1/2 cups Roasted Fresh Green Beans Daily Totals: 1,203 calories, 77 g protein, 116 g carbohydrates, 34 g fiber, 55 g fat, 1,458 mg sodium. Day 7 Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (61 calories) 2 plums Lunch (375 calories) 1 serving Tuna & Olive Spinach Salad P.M. Snack (16 calories) 1 cup sliced cucumbers with a squeeze of lemon juice and salt and pepper to taste Dinner (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing Daily Totals: 1,221 calories, 61 g protein, 184 g carbohydrates, 40 g fiber, 34 g fat, 1,587 mg sodium. Week 2 How to Meal Prep for Your Week of Meals: Prepare the Sheet-Pan Roasted Root Vegetables to use throughout the week. Store in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1) Cook the Basic Quinoa to use throughout the week. Expand the recipe so it makes 6 cups by using 1 1/2 cups quinoa and 3 cups water or broth. Store in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1) Make the Herb Vinaigrette. Meal prep the Slow-Cooker Pasta e Fagioli Soup Freezer Pack and store it in a large freezer bag to have for dinner on Day 11. (To buy: amazon.com, $10 for 1 large) Remember to transfer the freezer pack to the fridge on the night of Day 10 to defrost overnight. Pull out 1 serving of the Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Day 8. To reheat, remove the plastic, wrap in a paper towel and microwave on High for 30 to 60 seconds. Day 8 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (16 calories) 1 cup sliced cucumber with a squeeze of lemon juice and salt and pepper to taste Lunch (472 calories) 1 serving Stuffed Sweet Potato with Hummus Dressing P.M. Snack (30 calories) 1 plum Dinner (453 calories) 1 serving Roasted Root Veggies & Greens over Spiced Lentils Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal to have for breakfast tomorrow Daily Totals: 1,209 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 45 g fat, 1,622 mg sodium. Day 9 Breakfast (291 calories) 1 serving Creamy Blueberry-Pecan Overnight Oatmeal A.M. Snack (32 calories) 1/2 cup raspberries Lunch (351 calories) 1 serving Roasted Veggie & Quinoa Salad P.M. Snack (8 calories) 1/2 cup sliced cucumber with a pinch of salt and pepper Dinner (543 calories) 1 serving One-Skillet Salmon with Fennel & Sun-Dried Tomato Couscous Daily Totals: 1,225 calories, 59 g protein, 143 g carbohydrates, 27 g fiber, 51 g fat, 1,130 mg sodium. Day 10 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (64 calories) 1 cup raspberries Lunch (351 calories) 1 serving Roasted Veggie & Quinoa Salad P.M. Snack (84 calories) 5 oz. nonfat plain Greek yogurt Dinner (479 calories) 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner. Daily Totals: 1,227 calories, 50 g protein, 127 g carbohydrates, 30 g fiber, 59 g fat, 1,390 mg sodium. Day 11 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (68 calories) 1 large peach Lunch (351 calories) 1 serving Roasted Veggie & Quinoa Salad P.M. Snack (30 calories) 1 plum Dinner (457 calories) 1 serving Slow-Cooker Pasta e Fagioli Soup Freezer Pack Daily Totals: 1,193 calories, 59 g protein, 158 g carbohydrates, 33 g fiber, 44 g fat, 1,116 mg sodium. Day 12 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (62 calories) 1 cup blackberries Lunch (351 calories) 1 serving Roasted Veggie & Quinoa Salad P.M. Snack (181 calories) 1 cup nonfat plain Greek yogurt 1 Tbsp. chopped walnuts Dinner (364 calories) 1 serving No-Noodle Eggplant Lasagna 2 cups mixed greens 1 Tbsp. Herb Vinaigrette Meal-Prep Tip: Reserve 1 serving of the No-Noodle Eggplant Lasagna to have for lunch tomorrow. Daily Totals: 1,206 calories, 74 g protein, 103 g carbohydrates, 31 g fiber, 58 g fat, 1,272 mg sodium. Day 13 Meal-Prep Tip: Start cooking the Slow-Cooker Chicken & Chickpea Soup in the morning so it's ready in time for dinner. Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (68 calories) 1 large peach Lunch (301 calories) 1 serving No-Noodle Eggplant Lasagna P.M. Snack (106 calories) 1 cup sliced red bell pepper3 Tbsp. hummus Dinner (446 calories) 1 serving Slow-Cooker Chicken & Chickpea Soup Meal-Prep Tip: Reserve 2 servings of the Slow-Cooker Chicken & Chickpea Soup to have for lunch on Days 14 and 15. Daily Totals: 1,209 calories, 77 g protein, 143 g carbohydrates, 38 g fiber, 40 g fat, 1,431 mg sodium. Day 14 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (31 calories) 1/2 cup raspberries Lunch (446 calories) 1 serving Slow-Cooker Chicken & Chickpea Soup P.M. Snack (8 calories) 1/2 cup sliced cucumber with a pinch of salt and pepper Dinner (487 calories) 1 serving One-Pot Spinach, Chicken Sausage & Feta Pasta Meal-Prep Tip: Prepare 1 serving of Creamy Blueberry-Pecan Overnight Oatmeal so it's ready for breakfast tomorrow. Daily Totals: 1,224 calories, 69 g protein, 130 g carbohydrates, 30 g fiber, 51 g fat, 1,846 mg sodium. Week 3 How to Meal Prep for Your Week of Meals Meal prep the Vegan Superfood Grain Bowls to have for lunch on Days 16, 17, 18 and 19. Store in an airtight meal-prep container to keep fresh for the week. (To buy: amazon.com, $30 for a 5 pack)Make the Parsley-Lemon Vinaigrette to have throughout the week.Pull out 2 servings of the Muffin-Tin Quiches with Smoked Cheddar & Potato from the freezer to have for breakfast on Days 17 and 19. To reheat, remove the plastic, wrap it in a paper towel and microwave on High for 30 to 60 seconds. Day 15 Breakfast (291 calories) 1 serving Creamy Blueberry-Pecan Overnight Oatmeal A.M. Snack (62 calories) 1 cup blackberries Lunch (446 calories) 1 serving Slow-Cooker Chicken & Chickpea Soup P.M. Snack (30 calories) 1 plum Dinner (394 calories) 1 serving Summer Shrimp Salad 2 cups mixed greens 1 Tbsp. Parsley-Lemon Vinaigrette Daily Totals: 1,224 calories, 77 g protein, 127 g carbohydrates, 31 g fiber, 49 g fat, 1,420 mg sodium. Day 16 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (8 calories) 1/2 cup sliced cucumbers with a pinch of salt and pepper Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls P.M. Snack (14 calories) 1/2 cup sliced red bell pepper Dinner (528 calories) 1 serving Lemon Tahini Couscous with Chicken & Vegetables Daily Totals: 1,219 calories, 70 g protein, 141 g carbohydrates, 36 g fiber, 49 g fat, 983 mg sodium. Day 17 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (32 calories) 1/2 cup raspberries Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls P.M. Snack (31 calories) 1/2 cup blackberries Dinner (538 calories) 1 serving Walnut-Rosemary Crusted Salmon 1 serving Easy Brown Rice Pilaf with Spring Vegetables Daily Totals: 1,219 calories, 65 g protein, 120 g carbohydrates, 30 g fiber, 56 g fat, 1,273 mg sodium. Day 18 Breakfast (274 calories) 2 servings Berry-Mint Kefir Smoothies A.M. Snack (30 calories) 1 plum Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls P.M. Snack (66 calories) 1/2 cup nonfat plain Greek yogurt Dinner (460 calories) 1 serving Farfalle with Tuna, Lemon & Fennel 2 cups mixed greens 1 Tbsp. Parsley-Lemon Vinaigrette Daily Totals: 1,211 calories, 59 g protein, 155 g carbohydrates, 34 g fiber, 45 g fat, 910 mg sodium. Day 19 Breakfast (238 calories) 1 serving Muffin-Tin Quiches with Smoked Cheddar & Potato A.M. Snack (30 calories) 1 plum Lunch (381 calories) 1 serving Vegan Superfood Grain Bowls P.M. Snack (105 calories) 5 oz. nonfat plain Greek yogurt1/4 cup blueberries Dinner (472 calories) 1 serving Cilantro Bean Burgers with Creamy Avocado-Lime Slaw 2 cups mixed greens 1 Tbsp. Parsley-Lemon Vinaigrette Daily Totals: 1,226 calories, 63 g protein, 130 g carbohydrates, 34 g fiber, 56 g fat, 1,619 mg sodium. Day 20 Breakfast (274 calories) 2 servings Berry-Mint Kefir Smoothies A.M. Snack (42 calories) 2/3 cup raspberries Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (41 calories) 2/3 cup blackberries Dinner (415 calories) 1 serving Roasted Chicken & Winter Squash Over Mixed Greens Daily Totals: 1,202 calories, 72 g protein, 142 g carbohydrates, 34 g fiber, 42 g fat, 1,192 mg sodium. Day 21 Breakfast (274 calories) 2 servings Berry-Mint Kefir Smoothies A.M. Snack (32 calories) 1/2 cup raspberries Lunch (430 calories) 1 serving Mason Jar Power Salad with Chickpeas & Tuna P.M. Snack (31 calories) 1/2 cup blackberries Dinner (443 calories) 1 serving Sweet & Spicy Roasted Salmon with Wild Rice Pilaf 2 cups mixed greens 1 Tbsp. Parsley-Lemon Vinaigrette Meal-Prep Tip: Reserve 1 serving of the Sweet & Spicy Roasted Salmon with Wild Rice Pilaf to have for lunch tomorrow. Daily Totals: 1,210 calories, 72 g protein, 145 g carbohydrates, 30 g fiber, 40 g fat, 1,241 mg sodium. Week 4 How to Meal Prep for Your Week of Meals Make the Roasted Butternut Squash & Root Vegetables and refrigerate them in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1) Cook the Lemon-Roasted Mixed Vegetables and refrigerate them in an airtight container to keep fresh. (To buy: amazon.com, $17 for 1) Make the Slow-Cooker Pasta e Fagioli Soup Freezer Pack to have for dinner on Day 23. Day 22 Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (62 calories) 1 cup blackberries Lunch (354 calories) 1 salmon fillet (left over from Sweet & Spicy Roasted Salmon with Wild Rice Pilaf) 1 cup Roasted Butternut Squash & Root Vegetables 1/3 cup Lemon-Roasted Mixed Vegetables P.M. Snack (68 calories) 1 large peach Dinner (405 calories) 1 serving Green Salad with Edamame & Beets 1/4 of an avocado Meal-Prep Tip: Thaw the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the fridge overnight. Place in the slow cooker tomorrow morning so it's ready in time for dinner. Daily Totals: 1,187 calories, 63 g protein, 151 g carbohydrates, 44 g fiber, 42 g fat, 1,354 mg sodium. Day 23 Meal-Prep Tip: Start cooking the Slow-Cooker Pasta e Fagioli Soup Freezer Pack in the morning so it's ready in time for dinner. Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (30 calories) 1 plum Lunch (399 calories) 1 serving Piled-High Vegetable Pitas P.M. Snack (29 calories) 1 cup sliced red bell pepper Dinner (457 calories) 1 serving Slow-Cooker Pasta e Fagioli Soup Freezer Pack Daily Totals: 1,202 calories, 63 g protein, 160 g carbohydrates, 36 g fiber, 40 g fat, 1,461 mg sodium. Day 24 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (42 calories) 2/3 cup raspberries Lunch (399 calories) 1 serving Piled-High Vegetable Pitas P.M. Snack (30 calories) 1 plum Dinner (481 calories) 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing Meal-Prep Tip: Prepare the Blueberry Almond Chia Pudding to have for breakfast tomorrow. Daily Totals: 1,202 calories, 50 g protein, 131 g carbohydrates, 33 g fiber, 57 g fat, 1,403 mg sodium. Day 25 Breakfast (229 calories) 1 serving Blueberry Almond Chia Pudding A.M. Snack (153 calories) 5 oz. nonfat plain Greek yogurt 1/4 cup blueberries 1 Tbsp. chopped walnuts Lunch (399 calories) 1 serving Piled-High Vegetable Pitas P.M. Snack (68 calories) 1 large peach Dinner (364 calories) 1 serving Herby Cod with Roasted Tomatoes 3/4 cup Quinoa Avocado Salad Daily Totals: 1,213 calories, 65 g protein, 140 g carbohydrates, 35 g fiber, 49 g fat, 1,450 mg sodium. Day 26 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (64 calories) 1 cup raspberries Lunch (399 calories) 1 serving Piled-High Vegetable Pitas P.M. Snack (104 calories) 5 oz. nonfat plain Greek yogurt 1/3 cup blackberries Dinner: 1 serving Caprese Stuffed Portobello Mushrooms with 3/4 cup Quinoa Avocado Salad (393 calories) Meal-Prep Tip: Transfer 4 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 27, 28, 29 and 30. Daily Totals: 1,210 calories, 54 g protein, 124 g carbohydrates, 37 g fiber, 60 g fat, 1,559 mg sodium. Day 27 Breakfast (287 calories) 1 serving Muesli with Raspberries A.M. Snack (68 calories) 1 large peach Lunch (298 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 1/2 cup blueberries P.M. Snack (47 calories) 3/4 cup sliced red bell pepper 1 Tbsp. hummus Dinner (513 calories) 1 serving Stuffed Eggplant 1 serving Traditional Greek Salad Daily Totals: 1,214 calories, 54 g protein, 157 g carbohydrates, 39 g fiber, 49 g fat, 1,739 mg sodium. Day 28 Breakfast (274 calories) 2 servings Berry-Mint Kefir Smoothies A.M. Snack (14 calories) 1/2 cup sliced red bell pepper Lunch (298 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 1/2 cup blueberries P.M. Snack (8 calories) 1/2 cup sliced cucumbers with a pinch of salt and pepper Dinner (630 calories) 1 serving Chickpea Pasta with Lemony-Parsley Pesto Daily Totals: 1,224 calories, 53 g protein, 154 g carbohydrates, 33 g fiber, 50 g fat, 1,491 mg sodium. Week 5 How to Meal Prep for Your Week of Meals Prepare 1 serving Blueberry Almond Chia Pudding and store it in a leakproof container to have for breakfast on Day 30. (To buy: amazon.com, $11 for 1) If you haven't already, transfer 2 servings of the Instant Pot White Chicken Chili Freezer Pack to the fridge to defrost for lunch on Days 29 and 30. Day 29 Breakfast (250 calories) 1 serving Everything Bagel Avocado Toast 1 hard-boiled egg A.M. Snack (108 calories) 2/3 cup fresh raspberries 5 walnut halves Lunch (298 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 1/2 cup blueberries P.M. Snack (132 calories) 2/3 cup blackberries 7 walnut halves Dinner (422 calories) 1 serving Sheet-Pan Roasted Salmon & Vegetables Daily Totals: 1,210 calories, 74 g protein, 119 g carbohydrates, 35 g fiber, 53 g fat, 1,613 mg sodium. Day 30 Meal-Prep Tip: Start cooking the Slow-Cooker Chicken & Orzo with Tomatoes & Olives in the morning so it's ready in time for dinner. Breakfast (229 calories) 1 serving Blueberry Almond Chia Pudding A.M. Snack (68 calories) 1 large peach Lunch (298 calories) 1 serving Instant Pot White Chicken Chili Freezer Pack 1/2 cup blueberries P.M. Snack (157 calories) 12 walnut halves Dinner (450 calories) 1 serving Slow-Cooker Chicken & Orzo with Tomatoes & Olives 1 serving Cucumber, Tomato & Avocado Salad Daily Totals: 1,201 calories, 66 g protein, 138 g carbohydrates, 38 g fiber, 49 g fat, 1,537 mg sodium. Was this page helpful? Thanks for your feedback! Tell us why! Other Submit