What 78 Grams of Fat Looks Like (Mediterranean Diet)

Known for reducing risk factors for cardiovascular disease and boosting longevity, the Mediterranean diet is a plant-based eating style that centers around whole foods (fruits, veggies, whole grains and beans) and moderate amounts of dairy, poultry and eggs. It also places a large emphasis on heart-healthy fats like olive oil, nuts and omega-3 rich fish.

If you want to give it a go, and you’re trying to stay within a specific calorie range for weight loss, it’s best to have a plan in place. This is where macros play an important role. You can use an app like MyFitnessPal to first choose your calorie level and then select how many calories you want to come from fat, protein and carbs. If you’re not sure where to start, consider working with a registered dietitian.

With 40% of calories coming from fat, this Mediterranean-inspired 1,800-calorie meal plan emphasizes heart healthy mono- and poly-unsaturated fats, while incorporating lean proteins and high-fiber carbohydrates to help keep you full and support overall health.