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Feeling sluggish? This Mediterranean diet meal plan might just be the ticket to improving your energy levels. To promote satiety and prevent that evening energy slump, we spread protein and fiber evenly throughout the day, following the principles of the Mediterranean diet. Rich in nutrients, the Mediterranean diet is a healthy way of eating that includes plenty of fresh produce, whole grains, legumes, healthy fats and a wide variety of lean proteins. Long considered one of the healthiest diets for its many health benefits, the Mediterranean diet is more of a lifestyle than a strict diet. Of course, it emphasizes many nutrient-rich products, but it also promotes cooking more meals at home, sharing meals with others, mental expansion, and slowing down to sit and enjoy meals instead of eating. on the go.
Although the Mediterranean diet does not focus on calorie counting, many people who follow meal plans prefer a certain amount of daily calories. We created this plan to provide 1,500 calories but included modifications for 1,200 and 2,000 calories. Because eating too little can reduce energy levels, be sure to listen to your body and make sure you’re eating enough. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute another meal, opt for leftovers or fit it into your routine. Aim to eat mindfully, listen to your hunger cues and do what works best for your body.
Strategies to Increase Energy:
- Stay Hydrated: It’s no secret that being dehydrated can make you feel sluggish. While drinking water is a great way to stay hydrated, fluid-rich foods, such as fruits and vegetables, can also help. Wondering if you’re hydrating properly? Look at your urine – it should be very pale yellow or almost clear.
- Eat regular meals: If you are trying to improve energy, eating regular meals can help. Skipping meals can lead to low energy levels and excessive hunger (so to speak, “hungry”), which can lead to overeating later. Focus on eating regular meals and snacks with plenty of protein and fiber to keep your energy levels up.
- Get Enough Sleep: It is often easier said than done, getting enough sleep is one of the most important factors to keep you feeling great. It is best to get at least seven hours of restful sleep a night.
- Check Your Nutritional Status: If you’re always tired and you’re not sure why, check in with your health care provider. Some health conditions can cause lower energy levels, such as thyroid disorders or kidney disease. Other factors that can affect energy levels include not getting enough of the nutrients iron or vitamin B12. A simple blood test can check your levels, if you think you may be deficient.
- Aim for Balanced Meals: Eat balanced meals with fiber-rich carbohydrates, such as fruits, vegetables and whole grains, and pair them with a protein source, such as meat, eggs, yogurt or kefir, legumes or nuts. This provides more stable energy as these nutrients are broken down slowly. Focusing on foods rich in protein and fiber avoids the energy crash you may experience after eating a meal or snack high in sugar or refined carbohydrates, such as a plain bagel or pastry.
- Practice: When you’re feeling sluggish, exercise might be the last thing you want to do, but it can really make a difference. Moving your body regularly helps improve energy levels (and may help improve sleep too!).
Mediterranean Foods-An Essay to Focus on:
Contrary to popular belief, you do not need to live in the Mediterranean region or eat the traditional foods of that region to follow this eating pattern. Any foods within these groups can be suitable for this diet.
- Herbs and spices
- Results
- Vegetables
- Healthy fats, such as olive oil or avocado oil
- Nuts, including natural nut butters
- Seeds (chia, pumpkin, flax and more)
- Fish
- Eggs
- Meat
- Poultry
- legumes
- Dairy, including cheese, yogurt and kefir
- Whole grains (bulgur, farro, fonio, freekeh, couscous, rice and more)
How to Prepare a Meal for Meal Week:
- Make Curried Chicken & Cabbage Soup to have for lunch on Days 2 to 4.
- Prepare Roasted Red Pepper & Spinach Egg Rolls to have for breakfast during the week.
- Make Blueberry-Lemon Energy Balls for a weeknight snack.
Day 1
Breakfast (322 calories)
Morning snack (135 calories)
- 1 (5-ounce) container low-fat plain yogurt (Greek style)
- ½ cup raspberries
Lunch (351 calories)
Snack PM (190 calories)
Dinner (490 calories)
Daily Totals: 1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium
Make it 1,200 calories: Leave out yogurt at the AM snack and change the PM snack to ½ cup of blackberries.
Make it 2,000 calories: Add 3 tbsp. chopped walnuts AM snack, 2 tbsp. natural peanut butter for lunch, and half an avocado, sliced, for the salad at dinner.
Day 2
Breakfast (365 calories)
Morning snack (176 calories)
- ¼ cup dry-roasted unsalted pistachios
Lunch (363 calories)
Snack PM (125 calories)
Dinner (460 calories)
Daily Totals: 1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium
Make it 1,200 calories: Leave out yogurt at breakfast and change AM snack to ¼ cup of raspberries.
Make it 2,000 calories: Add 2 tbsp. chopped walnuts for breakfast, 1 medium apple for AM snack, 1 medium bell pepper with ¼ cup hummus for lunch, and 1 serving of Pineapple & Avocado Salad for dinner.
Day 3
Breakfast (322 calories)
Morning snack (305 calories)
- 1 medium apple
- 2 tbsp. natural peanut butter
Lunch (359 calories)
Snack PM (131 calories)
Dinner (405 calories)
Daily Totals: 1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium
Make it 1,200 calories: Leave peanut butter at AM snack and change PM snack to 1 plum.
Make it 2,000 calories: Increase to 2½ tbsp. of natural peanut butter at an AM snack, add ¼ cup unsalted dry-roasted almonds to a PM snack, and add 1 serving of Blueberry-Lemon Energy Balls as an afternoon snack.
Day 4
Breakfast (365 calories)
Morning snack (95 calories)
Lunch (363 calories)
Snack PM (190 calories)
Dinner (473 calories)
Daily Totals: 1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium
Make it 1,200 calories: Leave out yogurt at breakfast and change PM snack to 1 plum.
Make it 2,000 calories: Add 2 tbsp. chopped walnuts for breakfast, 2 tbsp. natural peanut butter for AM snacks, and 1 serving of Traditional Greek Salad for dinner.
Day 5
Breakfast (322 calories)
Morning snack (135 calories)
- 1 (5-ounce) container low-fat plain yogurt (Greek style)
- ½ cup raspberries
Lunch (401 calories)
Snack PM (125 calories)
Dinner (502 calories)
Daily Totals: 1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium
Make it 1,200 calories: Omit Berry-Mint Kefir Smoothies at breakfast and yogurt at AM snack, and change PM snack to 1 medium apple.
Make it 2,000 calories: Add 2 tbsp. chopped walnuts with AM snack, 1 medium peach for lunch and 1 medium banana with 2 tbsp. natural peanut butter as an afternoon snack.
Day 6
Breakfast (365 calories)
Morning snack (120 calories)
- 1 large hard-boiled egg
- ½ cup blueberries
Lunch (401 calories)
Snack PM (190 calories)
Dinner (442 calories)
Daily Totals: 1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium
Make it 1,200 calories: Leave out yogurt at breakfast and hard-boiled egg at AM snack, and change PM snack to ½ cup of blackberries.
Make it 2,000 calories: Add ¼ cup chopped walnuts at breakfast, 1 medium peach for lunch, and 1 serving of Mango & Avocado Salad for dinner.
Day 7
Breakfast (322 calories)
AM snack (131 calories)
Lunch (345 calories)
- 1 serving Tuna Salad with eggs over 1 cup mixed greens
- 1 medium bell pepper, sliced
- 2 tbsp. hummus
Snack PM (200 calories)
- 1 medium apple
- 1 tbsp. natural peanut butter
Dinner (520 calories)
Daily Totals: 1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium
Make it 1,200 calories: Omit Berry-Mint Kefir Smoothies at breakfast and change PM snack to 1 plum.
Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to AM snack, increase to 2 tbsp. natural peanut butter with a PM snack, and add 1 serving of Blueberry-Lemon Energy Balls as an afternoon snack
