7-Day Healthy Aging, Mediterranean Diet Meal Plan

Day 1

Breakfast (360 calories)

Morning Snack (210 calories)

• 1 medium banana
• 1 tablespoon natural peanut butter

Lunch (418 calories)

Afternoon Snack (124 calories)

• 1/4 cup hummus
• 1 medium stalk celery
• 1/2 cup sliced red bell pepper

Dinner (388 calories)

Daily Totals: 1,484 calories, 81 g protein, 128 g carbohydrates, 27 g fiber, 79 g fat, 2,048 mg sodium

To make it 2,000 calories: Add 1 orange to breakfast, increase to 2 Tbsp. peanut butter at morning snack, increase to 1/2 cup hummus at afternoon snack and add 2 cups mixed greens with 1 serving Balsamic Vinaigrette and 3 Tbsp. sunflower seeds to dinner.

Day 2

Breakfast (229 calories)

Morning Snack (211 calories)

• 1 cup raspberries
• 3 tablespoons unsalted roasted cashews

Lunch (436 calories)

Afternoon Snack (180 calories)

• 1 large pear
  1 ounce low-fat Cheddar cheese

Dinner (454 calories)

Meal Prep Tip: Save ½ serving Chickpea Dumplings in Curried Tomato Sauce for lunch tomorrow.

Daily Totals: 1,501 calories, 61 g protein, 179 g carbohydrates, 40 g fiber, 9 g fat, 1,451 mg sodium

To make it 2,000 calories: Add 2 hard-boiled eggs to breakfast, add 1/2 cup plain low-fat Greek yogurt to morning snack, add 2 Tbsp. guacamole to lunch and add 1 whole-wheat naan to dinner.

Day 3

Breakfast (311 calories)

Morning Snack (208 calories)

Lunch (388 calories)

Afternoon Snack (107 calories)

Dinner (481 calories)

Meal Prep Tip: Prepare 2 servings of 3-Ingredient Overnight Berry Muesli for breakfast on Days 4 and 6. 

Daily Totals: 1,495 calories, 56 g protein, 171 g carbohydrates, 25 g fiber, 70 g fat, 1,731 mg sodium

To make it 2,000 calories: Add 1 whole-wheat English muffin to breakfast, add 2 Tbsp. granola to morning snack, increase to 1 whole naan at lunch and increase to 2 plums and 1/4 cup almonds at afternoon snack.

Day 4

Breakfast (250 calories)

Morning Snack (217 calories)

• 1 medium apple
• 3/4 cup 1% cottage cheese

Lunch (383 calories)

• 1 serving Avocado Pesto with 2 ounces cooked whole-wheat pasta and 1 cup halved cherry tomatoes

Afternoon Snack (198 calories)

Dinner (452 calories)

Meal Prep Tip: Save 1 serving Avocado Pesto for snack for tomorrow. Prepare and pack Vegetarian Chopped Power Salad with Creamy Cilantro Dressing for lunch tomorrow and on Day 6.  

Daily Totals: 1,499 calories, 82 g protein, 182 g carbohydrates, 29 g fiber, 55 g fat, 1,539 mg sodium

To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 Tbsp. chopped walnuts to morning snack and add 1 ounce dark chocolate to afternoon snack.

Day 5

Breakfast (360 calories)

Morning Snack (219 calories)

• 2 clementines
• 1 ounce low-fat Cheddar cheese
• 10 unsalted roasted almonds

Lunch (362 calories)

Afternoon Snack (159 calories)

• 1 serving Avocado Pesto
• ½ cup sliced cucumber
• ½ cup sliced carrot

Dinner (402 calories)

Daily Totals: 1,501 calories, 78 g protein, 132 g carbohydrates, 25 g fiber, 79 g fat, 1,877 mg sodium

To make it 2,000 calories: Add 1 large pear to breakfast, add 3 ounces cooked chicken to lunch, increase to 2 servings Avocado Pesto at afternoon snack and add 1/2 ounce dark chocolate to dinner.

Day 6

Breakfast (250 calories)

Morning Snack (307 calories)

• 1 large pear
• ¼ cup unsalted dry-roasted shelled pistachios

Lunch (362 calories)

Afternoon Snack (145 calories)

• ½ cup plain lowfat Greek yogurt
• ½ cup pineapple
• 1 teaspoon honey

Dinner (442 calories)

Daily Totals: 1,506 calories, 74 g protein, 161 g carbohydrates, 30 g fiber, 66 g fat, 1,121 mg sodium

To make it 2,000 calories: Add 2 tablespoons peanut butter to breakfast, add 3 ounces cooked chicken to lunch and increase to 1 1⁄4 cups yogurt and 2 tsp. honey at afternoon snack.

Day 7

Breakfast (360 calories)

Morning Snack (210 calories)

• 1 medium banana
• 1 tablespoon natural peanut butter

Lunch (304 calories)

Afternoon Snack (63 calories)

Dinner (559 calories)

Daily Totals: 1,496 calories, 94 g protein, 164 g carbohydrates, 31 g fiber,  55 g fat, 1,889 mg sodium

To make it 2,000 calories: Add 2 clementines to breakfast, increase to 2 Tbsp. peanut butter at morning snack and add 2 hard-boiled eggs and 22  almonds to afternoon snack.

Health Benefits of the Mediterranean Diet

The Mediterranean diet focuses on foods that are high in antioxidants, substances that protect your cells from harm over time. Some of the most commonly known antioxidants are vitamins C and E and beta carotene, which are all present in high levels in many plant foods. The Mediterranean diet also is rich in nuts, beans and lean protein, all of which have been shown to help us retain muscle mass and reduce frailty as we age. Research shows that adhering to the Mediterranean diet can help keep you agile and feeling good—both physically and mentally—for longer, and can reduce the risk factors for many chronic conditions, such as heart disease, type 2 diabetes, obesity and neurodegenerative disorders.