Mediterranean Diet Plan
If you've already calculated your RMR and protein needs, click your plan to download. The diet plans are formatted as Excel spreadsheets. If you do not have Microsoft Office, you can still view these plans using these free resources for IOS, Android, and desktop.
If this is your first visit, see the instructions below the plans.
How to Use the Diet Plans
For weight maintenance, choose a calorie level for your diet plan that is closest to the same value that the Mifflin St. Jeor equation calculated for RMR (don’t forget to add an Activity Factor for exercise).
For weight gain, choose a diet plan that exceeds your RMR by 500 to 1,000 calories.
*Plans that exceed 2,500 calories are not yet available.
For weight loss, choose a diet plan that is 250 calories less than your RMR ( ~ 0.5 lb/week loss) or a diet plan that is 500 calories less than your RMR ( ~ 1 lb/week loss).
*It is not recommended to go lower than 500 calories less than the RMR. This may put you in a semi-starvation state that can actually slow your metabolism over time.
Generally all of the diet plans found on The People’s Nutritionist LLC will adequately meet the protein needs for a healthy adult. Tweaking the amount of protein that is right for you will depend on the diet plan, foods, and flavor enhancers chosen. Watch the below tutorials on how to use the plans effectively.
CAUTION! Be mindful of the limitations of your plan. Some plans will be nutritionally incomplete unless you choose the right foods or take a supplement. Potential problems include the following:
- Inadequate calcium intake for the Mediterranean Diet due to lack of dairy
- Increase kale, bone-in fish, choose calcium fortified bread, add blackstrap molasses*
- Inadequate thiamin intake (vitamin B1) for the Grains Free Diet due to lack of grains
- Increase lean pork, macadamia nuts, and pistachios
- Inadequate iron and vitamin B12 with the vegan version of the Vegetarian Diet
- For iron, increase steamed leafy greens, beans/lentils, nuts/seeds, add blackstrap molasses*, all in combination with vitamin C foods
- For B12 (and iron); eat fortified foods/beverages (cereal, almond milk) or take a supplement for each
*Blackstrap molasses is one of the Flavor Enhancers. Depending on the “cut” of blackstrap molasses, some is a great source of calcium and magnesium where others are great for iron.
Run a Nutrient Intake report with USDA’s Supertracker to monitor for vitamin/mineral deficiencies.