Who this suits
People who like olive oil, fish, beans, vegetables and whole grains.
Research links this eating pattern with good long-term health. A single day is an example, not a guarantee of any result.
The day
| Meal | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
Breakfast
| ~350 | 19 g | 32 g | 18 g |
Lunch
| ~460 | 16 g | 50 g | 24 g |
Snack
| ~190 | 5 g | 25 g | 10 g |
Dinner
| ~650 | 41 g | 51 g | 31 g |
| Day total (estimate) | ~1660 | 81 g | 159 g | 83 g |
Numbers are estimates from typical USDA FoodData Central values for the portions shown. Brands, cooking methods and portion sizes change them. Scale portions up or down to suit your needs.
Grocery list
- Greek yogurt, feta
- Salmon
- Hummus, whole-wheat pita, quinoa
- Tomatoes, cucumbers, oranges, vegetables for roasting
- Walnuts, honey, extra-virgin olive oil
Easy swaps
- Salmon → sardines or chickpea stew
- Quinoa → farro or bulgur
- Feta → olives
Hydration
Water with meals; herbal tea later in the day.
Turning it into a week
Repeat the structure, not the exact meals. Rotate the protein (for example chicken, fish, eggs, beans) and the vegetables across 7 days, keep portions similar, and batch-cook the grains twice a week.
← All meal plans · Build your own meal plan · Research
Education only, not medical advice. These sample plans are general information, not a personal diet, meal or treatment plan, and are not meant to diagnose, treat, cure or prevent any condition, including diabetes. Results are not guaranteed and no weight change is promised. Calories and macros are estimates. Talk to your doctor or a registered dietitian before changing how you eat, especially if you are pregnant or breastfeeding, take medication, have diabetes, kidney disease, a food allergy or a history of disordered eating.