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Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Image zoom. Snack: 1 cup sliced red bell pepper 29 calories. Try our delicious Mediterranean diet meal plans, designed by EatingWell’s registered dietitians and food experts. Find out how to get started eating a Mediterranean diet and how to eat to reap its health benefits. Daily Totals: 1, calories, 54 g protein, g carbohydrates, 39 g fiber, 49 g fat, 1, mg sodium. Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Dinner: 1 serving Mediterranean Chickpea Quinoa Bowl calories. Packed with vegetables, whole grains, lean plant-based proteins and healthy fats, these recipes will give you inspiration to follow the Mediterranean Diet. More in Mediterranean Diet Center.