7-Day Mediterranean Diet Meal Plan for Longevity

What’s the secret to a long, healthy life? Certainly genetics play a role, as does a little bit of luck. That said, lifestyle factors, such as nutrition habits and physical activity, definitely matter too. With so much nutrition and health information out there, it’s hard to know what we should actually be doing to add length (and quality!) to our lives. Fortunately, there’s one style of eating that may help. Research links following the super-popular Mediterranean diet with a longer “healthy life expectancy,” meaning it may extend the number of years someone lives without chronic diseases or injuries. Wondering how to start? Follow this 7-day Mediterranean diet meal plan to help promote longevity. 

Why This Meal Plan Is Great for You

This meal plan incorporates the principles of the Mediterranean diet by including a wide variety of plant-based foods, such vegetables, legumes, fruits, nuts, seeds and whole grains. You’ll also find an array of protein-rich foods, like fish, shellfish, soy, poultry, eggs and dairy. We limit refined grains, such as white flour, and added sugars as well as processed meats. 

Each day provides an average of 99 grams of protein per day. Protein is often emphasized for its role in satiety and muscle growth, and protein intake also plays a pivotal role in healthy aging. Research shows that adequate protein intake in middle-age, especially from plant-based sources, increases the odds of healthy aging. We also include an average of 33 grams of fiber per day. Fiber is an important nutrient with many health benefits, and research shows that it can play an important role in supporting a long, healthy life. One study found that high-fiber intake reduced all-cause and cardiovascular mortality in older adults with hypertension while another study showed that high-fiber consumption improved cognitive function in adults over 60 years of age.

This 1,800-calorie meal plan has modifications for 1,500 and 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.

Day 1

Breakfast (389 calories)

A.M. Snack (301 calories)

Lunch (413 calories)

P.M. Snack (95 calories)

Dinner (465 calories)

Evening Snack (130 calories)

Daily Totals: 1,792 calories, 91g fat, 103g protein, 157g carbohydrate, 30g fiber, 1,894mg sodium.

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

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

Day 2

Breakfast (453 calories)

A.M. Snack (35 calories)

Lunch (535 calories)

P.M. Snack (95 calories)

Dinner (679 calories)

Daily Totals: 1,796 calories, 71g fat, 104g protein, 189g carbohydrate, 33g fiber, 1,371mg sodium.

Make it 1,500 calories: Change dinner to 1 serving Sheet-Pan Chicken Fajitas.

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

Day 3

Breakfast (453 calories)

A.M. Snack (301 calories)

Lunch (535 calories)

P.M. Snack (130 calories)

Dinner (403 calories)

Daily Totals: 1,822 calories, 74g fat, 87g protein, 211g carbohydrate, 38g fiber, 1,551mg sodium.

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

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

Day 4

Breakfast (453 calories)

A.M. Snack (200 calories)

• 1 medium apple
• 1 Tbsp. natural peanut butter

Lunch (535 calories)

P.M. Snack (130 calories)

Dinner (462 calories)

Daily Totals: 1,780 calories, 75g fat, 96g protein, 183g carbohydrate, 33g fiber, 1,711mg sodium.

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

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

Day 5

Breakfast (389 calories)

A.M. Snack (301 calories)

Lunch (535 calories)

P.M. Snack (62 calories)

Dinner (511 calories)

Daily Totals: 1,798 calories, 84g fat, 101g protein, 165g carbohydrate, 33g fiber, 1,634mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and reduce to ½ cup blackberries at P.M. snack.

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

Day 6

Breakfast (389 calories)

A.M. Snack (301 calories)

Lunch (485 calories)

P.M. Snack (130 calories)

Dinner (459 calories)

Evening Snack (59 calories)

Daily Totals: 1,823 calories, 89g fat, 104g protein, 169g carbohydrate, 30g fiber, 2,056mg sodium.

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

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

Day 7

Breakfast (374 calories)

A.M. Snack (131 calories)

Lunch (485 calories)

P.M. Snack (268 calories)

Dinner (548 calories)

Daily Totals: 1,806 calories, 81g fat, 96g protein, 182g carbohydrate, 33g fiber, 1,693mg sodium.

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

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

How to Meal-Prep Your Week of Meals:

1. Make Apple-Cinnamon Muesli to have for breakfast on days 2 through 4. 
2. Prepare a double batch of Bell Pepper & Feta Chickpea Salad to have for lunch on days 2 through 5.

Mediterranean-Diet Foods to Focus On:

• Whole grains
• Beans
• Lentils
• Fruits
• Vegetables
• Olive oil
• Avocado
• Fish 
• Shellfish
• Poultry
• Dairy
• Herbs and spices

Strategies to Help Promote Longevity

While there’s no one strategy that will guarantee greater longevity, it’s clear that some nutrition and lifestyle factors can help increase the length and quality of our years. 

• Eat More Protein: Protein intake in middle age, especially from plant-based sources, increases the odds of healthy aging. Adequate protein intake is particularly important for older adults. Eating sufficient protein helps prevent and delay age-related muscle loss, which is important because good muscle tone and strength can help preserve good balance and reduce fall-risk as we age.
• Focus on Fiber: Eating plenty of fiber can reduce the risk of chronic diseases, including type 2 diabetes and heart disease. Research also links a high-fiber diet with improved cognitive function in adults over 60 years of age. Fiber-rich foods include beans, whole grains, nuts, seeds and many fruits and vegetables. 
• Follow the Mediterranean Diet: The Mediterranean diet is continuously applauded for its health benefits. And, research links following this healthy eating plan with an increased number of healthy years lived. 
• Stay Active: Regular physical activity can improve the chances of healthy aging, and staying active can help prevent or delay the loss of both physical and cognitive function. Check out our The Best Walking Plan to Help You Reduce Stress to get started.