31-Day Mediterranean Diet January Meal Plan for More Energy

December is the season of holiday parties, social gatherings, traveling and year-end goals. This busy season is full of cheer but being off your routine can leave you feeling sluggish. As January approaches, you may be yearning for a little pep in your step and be ready to get back to your regularly scheduled programming. Fortunately, this 31-day Mediterranean diet meal plan for more energy can help. You’ll reap the benefits of the Mediterranean diet while eating plenty of protein and fiber for sustained energy. You’ll find meals and snacks mapped out for the whole month, meal-prep tips and three different calorie levels to choose from. Let’s start the new year off with a boost!

Why This Meal Plan Is Great for You

The Mediterranean diet is routinely named one of the healthiest eating patterns.1 It emphasizes a high intake of vegetables, fruits, legumes, fish, nuts, seeds and whole grains while limiting refined grains and added sugars. Though it was initially named after the eating patterns observed by some of the countries that border the Mediterranean Sea, it’s important to note that this is a vast region consisting of a variety of cuisines and cultures. With its emphasis on eating more produce and healthy fats as well as cooking more meals at home and limiting processed foods, this healthy eating pattern is adaptable to a wide array of cuisines. 

To promote stable energy, we mapped out a routine featuring three meals and two to three snacks per day. We prioritized two nutrients that help promote stable energy: protein and fiber. These two nutrients are digested slower than other types of foods, like refined grains and added sugar. This combination provides staying power to help keep you satiated and get you through the afternoon slump. Each day provides an average of about 94 grams of protein per day and 35 grams of fiber. Though we don’t include beverages in meal plans, don’t underestimate the power of hydration to help keep you energized. Not drinking enough water and fluids can leave you feeling zapped, so make sure to hit your daily water goals.

We set the calories for this plan at 1,800 calories per day and included modifications for 1,500 and 2,000 calories per day for 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

Week 1

How to Meal-Prep Your Week of Meals:

1. Make Apple-Pomegranate Overnight Oats to have for breakfast on days 2 through 5. 
2. Prepare Lemon-Blueberry Granola to have for breakfast throughout the month.
3. Make Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the month. 
4. Prepare Lentil Salad with Feta, Tomatoes, Cucumbers & Olives to have for breakfast on days 2 through 5. 

Day 1

Breakfast (409 calories)

A.M. Snack (301 calories)

Lunch (488 calories)

P.M. Snack (172 calories)

• 1 cup blackberries
• 1 cup low-fat plain kefir

Dinner (444 calories)

Daily Totals: 1,815 calories, 97g fat, 111g protein, 139g carbohydrate, 32g fiber, 1,905mg sodium.

Make it 1,500 calories: Omit almonds at lunch and kefir at P.M. snack.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 2

Breakfast (487 calories)

A.M. Snack (170 calories)

Lunch (411 calories)

P.M. Snack (214 calories)

• 1 large pear
• ¾ cup low-fat plain kefir

Dinner (530 calories)

Daily Totals: 1,811 calories, 78g fat, 111g protein, 179g carbohydrate, 28g fiber, 1,523mg sodium.

Make it 1,500 calories: Omit chopped pecans at breakfast and change P.M. snack to ½ cup blueberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 3

Breakfast (487 calories)

A.M. Snack (130 calories)

Lunch (411 calories)

P.M. Snack (122 calories)

Dinner (460 calories)

Evening snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,816 calories, 93g fat, 87g protein, 175g carbohydrate, 33g fiber, 1,540mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. chopped pecans at breakfast and omit evening snack. 

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to evening snack.

Day 4

Breakfast (487 calories)

A.M. Snack (95 calories)

Lunch (411 calories)

P.M. Snack (122 calories)

Dinner (679 calories)

Daily Totals: 1,793 calories, 77g fat, 106g protein, 178g carbohydrate, 33g fiber, 1,626mg sodium.

Make it 1,500 calories: Omit chopped pecans at breakfast, change A.M. snack to 1 clementine and change P.M. snack to 1 plum. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.

Day 5

Breakfast (487 calories)

A.M. Snack (170 calories)

Lunch (411 calories)

P.M. Snack (131 calories)

Dinner (514 calories)

Evening Snack (84 calories)

Daily Totals: 1,797 calories, 73g fat, 100g protein, 205g carbohydrate, 36g fiber, 1,456mg sodium.

Make it 1,500 calories: Omit pecans at breakfast, change P.M. snack to 1 medium orange and omit evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 6

Breakfast (584 calories)

A.M. Snack (148 calories)

• ½ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Lunch (406 calories)

P.M. Snack (130 calories)

Dinner (510 calories)

Daily Totals: 1,778 calories, 99g fat, 86g protein, 152g carbohydrate, 30g fiber, 1,285mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup raspberries and omit Lemon-Parmesan Crispy Smashed Potatoes at dinner. 

Make it 2,000 calories: Increase to 2 Tbsp. sliced almonds to A.M. snack and add 1 serving Apple with Cinnamon Almond Butter to evening snack.

Day 7

Breakfast (434 calories)

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (406 calories) 

P.M. Snack (122 calories)

Dinner (433 calories)

Evening Snack (130 calories)

Daily Totals: 1,816 calories, 82g fat, 94g protein, 191g carbohydrate, 35g fiber, 1,988mg sodium.

Make it 1,500 calories: Omit almond butter at A.M. snack and omit evening snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to lunch.

Week 2

How to Meal-Prep Your Week of Meals:

1. Make Chipotle Chicken Burrito Bowl with Cauliflower Rice to have for lunch on days 9 through 12. 
2. Make Muffin-Tin Spinach & Mushroom Mini Quiches to have for lunch throughout the week. 
3. Prepare Cranberry-Orange Energy Balls to have for a snack throughout the week.

Day 8

Breakfast (434 calories)

A.M. Snack (130 calories)

Lunch (488 calories)

P.M. Snack (186 calories)

Dinner (522 calories)

Evening Snack (62 calories)

Daily Totals: 1,822 calories, 89g fat, 112g protein, 157g carbohydrate, 29g fiber, 1,397mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit almonds at lunch.

Make it 2,000 calories: Add 1 serving Cottage Cheese-Berry Bowl to evening snack.

Day 9

Breakfast (531 calories)

A.M. Snack (122 calories)

Lunch (431 calories)

P.M. Snack (186 calories)

Dinner (509 calories)

Daily Totals: 1,780 calories, 87g fat, 101g protein, 163g carbohydrate, 34g fiber, 2,151mg sodium.

Make it 1,500 calories: Omit Pineapple-Green Smoothie at breakfast. 

Make it 2,000 calories: Add 1 medium peach to lunch and 1 serving Cottage Cheese-Berry Bowl to evening snack.

Day 10

Breakfast (531 calories)

A.M. Snack (130 calories)

Lunch (431 calories)

P.M. Snack (186 calories)

Dinner (442 calories)

Evening Snack (62 calories)

Daily Totals: 1,782 calories, 75g fat, 94g protein, 204g carbohydrate, 42g fiber, 2,072mg sodium.

Make it 1,500 calories: Omit Pineapple-Green Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 11

Breakfast (531 calories)

A.M. Snack (148 calories)

• ½ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Lunch (431 calories)

P.M. Snack (186 calories)

Dinner (427 calories)

Evening Snack (95 calories)

Meal-Prep Tip: Reserve leftover Chicken & Quinoa Casserole to have for dinner tomorrow night. 

Daily Totals: 1,818 calories, 82g fat, 106g protein, 181g carbohydrate, 39g fiber, 2,005mg sodium.

Make it 1,500 calories: Omit Pineapple-Green Smoothie at breakfast. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack.

Day 12

Breakfast (531 calories)

A.M. Snack (122 calories)

Lunch (431 calories)

P.M. Snack (186 calories)

Dinner (427 calories)

Evening Snack (95 calories)

Daily Totals: 1,800 calories, 85g fat, 98g protein, 177g carbohydrate, 36g fiber, 2,088mg sodium.

Make it 1,500 calories: Omit Pineapple-Green Smoothie at breakfast. 

Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack.

Day 13

Breakfast (531 calories)

A.M. Snack (21 calories)

Lunch (505 calories)

P.M. Snack (186 calories)

Dinner (576 calories)

Daily Totals: 1,819 calories, 84g fat, 86g protein, 195g carbohydrate, 40g fiber, 2,020mg sodium.

Make it 1,500 calories: Omit Pineapple-Green Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 14

Breakfast (584 calories)

A.M. Snack (62 calories)

Lunch (505 calories)

P.M. Snack (186 calories)

Dinner (460 calories)

Daily Totals: 1,796 calories, 88g fat, 84g protein, 188g carbohydrate, 36g fiber, 1,686mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change P.M. snack to 1 medium apple.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Week 3

Day 15

Breakfast (368 calories)

A.M. Snack (148 calories)

• ½ cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 1 Tbsp. sliced almonds

Lunch (406 calories)

P.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Dinner (412 calories)

Evening Snack (170 calories)

Meal-Prep Tip: Reserve 4 servings Stuffed Cabbage Soup to have for lunch on days 16 through 19. 

Daily Totals: 1,795 calories, 85g fat, 96g protein, 173g carbohydrate, 34g fiber, 1,963mg sodium. 

Make it 1,500 calories: Omit almond butter at A.M. snack and change evening snack to 1 medium orange. 

Make it 2,000 calories: Add 1 serving Berry-Mint Kefir to breakfast and increase to 3 Tbsp. sliced almonds at A.M. snack.

Day 16

Breakfast (584 calories)

A.M. Snack (130 calories)

Lunch (392 calories)

P.M. Snack (170 calories)

Dinner (483 calories)

Evening Snack (42 calories)

Daily Totals: 1,801 calories, 94g fat, 101g protein, 157g carbohydrate, 28g fiber, 1,635mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change A.M. snack to 1 medium orange.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to evening snack.

Day 17

Breakfast (434 calories)

A.M. Snack (131 calories)

Lunch (473 calories)

P.M. Snack (122 calories)

Dinner (481 calories)

Evening Snack (170 calories)

Daily Totals: 1,811 calories, 84g fat, 93g protein, 185g carbohydrate, 32g fiber, 1,479mg sodium.

Make it 1,500 calories: Omit pistachios at lunch and change the evening snack to 1 medium orange. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to A.M. snack.

Day 18

Breakfast (584 calories)

A.M. Snack (130 calories)

Lunch (359 calories)

P.M. Snack (122 calories)

Dinner (613 calories)

Daily Totals: 1,807 calories, 85g fat, 69g protein, 207g carbohydrate, 38g fiber, 1,353mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change A.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter to the evening snack.

Day 19

Breakfast (368 calories)

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (473 calories)

P.M. Snack (170 calories)

Dinner (485 calories)

Daily Totals: 1,787 calories, 94g fat, 96g protein, 154g carbohydrate, 31g fiber, 1,936mg sodium.

Make it 1,500 calories: Omit almond butter at A.M. snack and change P.M. snack to 1 cup sliced strawberries. 

Make it 2,000 calories: Add 1 clementine to breakfast and 1 serving Traditional Greek Salad to dinner. 

Day 20

Breakfast (434 calories)

A.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Lunch (391 calories)

P.M. Snack (170 calories)

Dinner (639 calories)

Daily Totals: 1,810 calories, 93g fat, 86g protein, 176g carbohydrate, 36g fiber, 1,262mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and change P.M. snack to ¼ cup blueberries. 

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 21

Breakfast (368 calories)

A.M. Snack (264 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (360 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (549 calories)

Evening Snack (62 calories)

Daily Totals: 1,789 calories, 94g fat, 90g protein, 161g carbohydrate, 39g fiber, 2,059mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup raspberries and omit evening snack. 

Week 4

How to Meal-Prep Your Week of Meals:

Day 22

Breakfast (409 calories)

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (414 calories)

P.M. Snack (145 calories)

• 1 cup low-fat plain kefir
• 1 clementine

Dinner (521 calories)

Daily Totals: 1,782 calories, 89g fat, 72g protein, 190g carbohydrate, 41g fiber, 2,075mg sodium.

Make it 1,500 calories: Omit almond butter at A.M. snack and kefir at P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 23

Breakfast (443 calories)

A.M. Snack (170 calories)

Lunch (452 calories)

P.M. Snack (193 calories)

Dinner (518 calories)

Meal-Prep Tip: Reserve leftover Pesto Tuna Noodle Casserole to have for dinner tomorrow night. 

Daily Totals: 1,775 calories, 74g fat, 94g protein, 195g carbohydrate, 33g fiber, 1,600mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 medium orange as an evening snack.

Day 24

Breakfast (443 calories)

A.M. Snack (170 calories)

Lunch (452 calories)

P.M. Snack (193 calories)

Dinner (518 calories)

Daily Totals: 1,775 calories, 74g fat, 94g protein, 195g carbohydrate, 33g fiber, 1,600mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and P.M. snack to 1 plum.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 medium orange as an evening snack.

Day 25

Breakfast (443 calories)

A.M. Snack (130 calories)

Lunch (452 calories)

P.M. Snack (170 calories)

Dinner (559 calories)

Evening Snack (42 calories)

Daily Totals: 1,803 calories, 72g fat, 115g protein, 179g carbohydrate, 30g fiber, 1,474mg sodium.

Make it 1,500 calories: Omit kefir at breakfast, change A.M. snack to 1 medium orange and change P.M. snack to ½ cup sliced strawberries. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 26

Breakfast (434 calories)

A.M. Snack (170 calories)

Lunch (452 calories)

P.M. Snack (193 calories)

Dinner (521 calories)

Evening Snack (42 calories)

Daily Totals: 1,812 calories, 88g fat, 103g protein, 168g carbohydrate, 34g fiber, 1,532mg sodium.

Make it 1,500 calories:  Change A.M. snack to 1 clementine and P.M. snack to 1 plum.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 27

Breakfast (584 calories)

A.M. Snack (264 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (414 calories)

P.M. Snack (95 calories)

Dinner (432 calories)

Daily Totals: 1,789 calories, 88g fat, 78g protein, 196g carbohydrate, 38g fiber, 1,228mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and omit sliced almonds at A.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to P.M. snack.

Day 28

Breakfast (434 calories)

A.M. Snack (170 calories)

Lunch (414 calories)

P.M. Snack (193 calories)

Dinner (370 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Meal-Prep Tip: Reserve three servings Crispy Chickpea Grain Bowl with Lemon Vinaigrette to have for lunch on days 29 through 31. Keep dressing on the side until just before serving. 

Daily Totals: 1,788 calories, 87g fat, 86g protein, 181g carbohydrate, 36g fiber, 1,351mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium banana and omit evening snack.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner and ½ cup sliced strawberries to evening snack.

Week 5

Day 29

Breakfast (584 calories)

A.M. Snack (264 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ½ cup raspberries
• 2 Tbsp. sliced almonds

Lunch (370 calories)

P.M. Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Dinner (403 calories)

Daily Totals: 1,797 calories, 90g fat, 90g protein, 181g carbohydrate, 33g fiber, 1,024mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup raspberries and change P.M. snack to 1 medium banana. 

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. 

Day 30

Breakfast (434 calories)

A.M. Snack (291 calories)

• 1 medium apple
• 2 Tbsp. almond butter

Lunch (400 calories)

P.M. Snack (62 calories)

Dinner (438 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,801 calories, 86g fat, 84g protein, 189g carbohydrate, 34g fiber, 1,489mg sodium.

Make it 1,500 calories: Reduce to 1 Tbsp. almond butter at A.M. snack and omit evening snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 31

Breakfast (584 calories)

A.M. Snack (170 calories)

Lunch (370 calories)

P.M. Snack (193 calories)

Dinner (481 calories)

Daily Totals: 1,798 calories, 87g fat, 85g protein, 181g carbohydrate, 31g fiber, 1,352mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Egg, Tomato & Feta Breakfast Pita and change P.M. snack to 1 medium apple.

Mediterranean Diet Foods to Focus On:

• Fish
• Shellfish
• Vegetables
• Fruits
• Whole grains
• Beans
• Lentils
• Soy
• Nuts and seeds
• Poultry
• Meat
• Eggs
• Dairy
• Olive oil and healthy fats
• Herbs and spices

What are the Health Benefits of the Mediterranean Diet?

With its emphasis on cooking more meals at home and eating plenty of produce, fiber-rich legumes, whole grains and healthy fats, it’s no surprise that this eating style has numerous health benefits. Research links the Mediterranean diet to lower rates of obesity, improved heart health and a reduced risk of chronic disease. Though the Mediterranean diet limits added sugars and refined grains, it’s not restrictive, meaning it’s more likely to be adapted as a lifestyle change than a short-term diet. To follow the Mediterranean diet, focus on foods you could be adding to your routine instead of trying to avoid certain foods. Aim to include more vegetables, fruits, fish, nuts, legumes, whole grains and legumes into your meals to reap the benefits. No restrictive resolutions here!