2000 Calories Mediterranean Diet Plan

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Looking for calorie specific meal plans or new recipes, check out the 7 day meal plan I created using Eat This Much Planner. The aim for each day was 2000 calories, each meal is not more than 100 calories over or under 2000 calories. The meal plans offer delicious recipes that are fairly easy to make and a variety of food so you don’t get bored eating the same thing. Feel free to use it as-is, or import it into your ETM account to get a grocery list, edit the meals, and track your intake.
Here is a link to view the meal plan: https://www.eatthismuch.com/dietset/791109499/

If you want to download it as a PDF (includes nice images and formatting), you can get it here: 2000-calorie-mediterranean-dietplan-EatThisMuch.pdf

Want to create a new diet plan from scratch? Give it a try on the Eat This Much homepage:
2000 Calorie Mediterranean Diet Plan (works for any number of calories!)

 
 

Your Meal Plan

To make changes or re-build this plan, log in at www.EatThisMuch.com

 

Day 1

2003 Calories • 204g Carbs (27g Fiber) • 51g Fat • 190g Protein

Breakfast

745 Cal • 104g Carbs (19g Fiber) • 35g Fat • 19g Protein

Pumpkin Spread with Toasted Pita

2 serving • 745 Cal

Ingredients for 2 serving:

1 cup Pumpkin

4 tbsp Sesame butter

1 tsp Cinnamon

2 tbsp Honey

1 pita, large (6-1/2" dia) Pita bread

Lunch

688 Cal • 33g Carbs (2g Fiber) • 9g Fat • 114g Protein

Cottage cheese and salsa

2 serving • 688 Cal

Ingredients for 2 serving:

4 cup, (not packed) Cottage cheese

8 tbsp Salsa

Dinner

570 Cal • 67g Carbs (6g Fiber) • 7g Fat • 57g Protein

Chicken Kabobs

2 serving • 570 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

3 breast, bone and skin removed Chicken breast

1 1/2 large (2-1/4 per lb, approx 3-3/4" long, Green bell pepper

1 1/2 large Onions

1 1/2 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper

1 1/2 cup (8 fl oz) Barbecue sauce

 
 

Day 2

2029 Calories • 156g Carbs (21g Fiber) • 92g Fat • 139g Protein

Breakfast

665 Cal • 26g Carbs (3g Fiber) • 46g Fat • 35g Protein

Over Easy Eggs

4 serving • 388 Cal

Ingredients for 4 serving:

4 extra large Egg

2 tsp Margarine

 

Buttered Toast

2 slice • 277 Cal

Ingredients for 2 slice:

2 slice Whole-wheat bread

4 tsp Butter

Lunch

570 Cal • 67g Carbs (6g Fiber) • 7g Fat • 57g Protein

Chicken Kabobs

2 serving • 570 Cal

Leftovers, eat 2 serving

Dinner

795 Cal • 64g Carbs (13g Fiber) • 39g Fat • 48g Protein

BBQ Chicken Sandwich

1 Sandwich • 470 Cal

Ingredients for 1 Sandwich:

1/2 breast, bone and skin removed Chicken breast

2 slice Whole-wheat bread

1 serving 2 tbsp Barbecue sauce

1 oz Cheddar cheese

 

Garlic green beans

2 serving • 325 Cal

Ingredients for 2 serving:

1 tsp Garlic powder

2 tbsp Butter

1 package (10 oz) Green beans

 
 

Day 3

1936 Calories • 219g Carbs (26g Fiber) • 71g Fat • 118g Protein

Breakfast

745 Cal • 104g Carbs (19g Fiber) • 35g Fat • 19g Protein

Pumpkin Spread with Toasted Pita

2 serving • 745 Cal

Ingredients for 2 serving:

1 cup Pumpkin

4 tbsp Sesame butter

1 tsp Cinnamon

2 tbsp Honey

1 pita, large (6-1/2" dia) Pita bread

Lunch

617 Cal • 78g Carbs (7g Fiber) • 8g Fat • 58g Protein

Chicken Kabobs

2 serving • 570 Cal

Leftovers, eat 2 serving

 

Cantaloupe

2 slices • 47 Cal

Ingredients for 2 slices:

2 wedge, medium (1/8 of medium melon) Melons

Dinner

575 Cal • 37g Carbs (1g Fiber) • 29g Fat • 41g Protein

Barbeque Chicken

1 serving • 344 Cal

Ingredients for 1 serving:

1/3 cup (8 fl oz) Barbecue sauce

1/2 tbsp Butter

1/2 tbsp Worcestershire sauce

1/3 tsp Garlic powder

1 half breast (fillet) Chicken breast

 

Cheese slices

2 serving • 230 Cal

Ingredients for 2 serving:

2 oz Cheddar cheese

 
 

Day 4

1967 Calories • 117g Carbs (25g Fiber) • 92g Fat • 167g Protein

Breakfast

732 Cal • 56g Carbs (7g Fiber) • 37g Fat • 40g Protein

Egg Salad Sandwich

2 sandwich • 732 Cal

Ingredients for 2 sandwich:

4 large Egg

4 tbsp Light mayonnaise

4 tsp Dijon mustard

2 dash Salt

2 dash Pepper

4 slice Whole-wheat bread

Lunch

530 Cal • 41g Carbs (18g Fiber) • 35g Fat • 20g Protein

Bell Pepper and Hummus Snack

2 serving • 201 Cal

Ingredients for 2 serving:

2 large (2-1/4 per pound, approx 3-3/4" lo Red bell pepper

4 tbsp Hummus

 

Almonds

2 ounce • 328 Cal

Ingredients for 2 ounce:

2 oz (23 whole kernels) Almonds

Dinner

706 Cal • 20g Carbs (0g Fiber) • 19g Fat • 107g Protein

Garlic Chicken

2 serving • 706 Cal

Ingredients for 6 serving (eat 2 serving now, save 4 serving for leftovers):

6 breast, bone and skin removed Chicken breast

6 cloves, minced Garlic

6 tbsp Brown sugar

1 1/2 tbsp Olive oil

1 1/2 tsp Salt

1 1/2 tsp Pepper

 
 

Day 5

1925 Calories • 144g Carbs (22g Fiber) • 81g Fat • 156g Protein

Breakfast

488 Cal • 25g Carbs (3g Fiber) • 35g Fat • 20g Protein

Eggs with Hats on Top

2 serving • 488 Cal

Ingredients for 2 serving:

2 large Egg

2 slice Whole-wheat bread

2 tbsp Butter

Lunch

706 Cal • 20g Carbs (0g Fiber) • 19g Fat • 107g Protein

Garlic Chicken

2 serving • 706 Cal

Leftovers, eat 2 serving

Dinner

731 Cal • 99g Carbs (18g Fiber) • 27g Fat • 29g Protein

Curried Egg Sandwiches

1 serving • 286 Cal

Ingredients for 1 serving:

1 large Egg

1/8 cup Light mayonnaise

1/4 tsp Curry powder

1/4 dash Salt

1/4 dash Pepper

2 slice Whole-wheat bread

 

Celery & Hummus

2 serving • 245 Cal

Ingredients for 2 serving:

4 stalks, large (11 inches long) Celery

1/2 cup Hummus

 

Tomato soup

2 cup • 200 Cal

Ingredients for 2 cup:

1 can (10.7 oz) Tomato soup

1 cup Water

 
 

Day 6

1983 Calories • 153g Carbs (34g Fiber) • 84g Fat • 156g Protein

Breakfast

610 Cal • 9g Carbs (6g Fiber) • 57g Fat • 21g Protein

Curry Cheddar Scrambled Eggs

1 serving • 219 Cal

Ingredients for 1 serving:

1/4 tsp Curry powder

1 dash Salt

1 dash Pepper

2 large Egg

2 tbsp, shredded Cheddar cheese

1/2 tsp Butter

 

Pecans

2 ounce • 392 Cal

Ingredients for 2 ounce:

2 oz (19 halves per) Pecans

Lunch

752 Cal • 32g Carbs (1g Fiber) • 19g Fat • 108g Protein

Garlic Chicken

2 serving • 706 Cal

Leftovers, eat 2 serving

 

Watermelon

1 cup, diced • 46 Cal (152 g)

Dinner

621 Cal • 112g Carbs (27g Fiber) • 7g Fat • 27g Protein

Black Beans and Rice

2 cup • 621 Cal

Ingredients for 4 cup (eat 2 cup now, save 2 cup for leftovers):

0.8 tbsp Olive oil

0.8 large Onions

0.533 cloves, minced Garlic

0.6 cup White rice

1.2 cup Vegetable Broth

0.8 tsp, ground Cumin

2.8 cup Canned black beans

0.2 tsp Cayenne pepper

 
 

Day 7

2011 Calories • 247g Carbs (45g Fiber) • 72g Fat • 103g Protein

Breakfast

713 Cal • 53g Carbs (5g Fiber) • 39g Fat • 42g Protein

Vanilla protein milkshake

1 shake • 379 Cal

Ingredients for 1 shake:

1/2 cup Vanilla ice cream

30 grams Whey protein powder

1 cup Reduced fat milk

 

Buttered Toast

1 slice • 138 Cal

Ingredients for 1 slice:

1 slice Whole-wheat bread

2 tsp Butter

 

Pecans

1 ounce • 196 Cal

Ingredients for 1 ounce:

1 oz (19 halves per) Pecans

Lunch

621 Cal • 112g Carbs (27g Fiber) • 7g Fat • 27g Protein

Black Beans and Rice

2 cup • 621 Cal

Leftovers, eat 2 cup

Dinner

677 Cal • 81g Carbs (14g Fiber) • 26g Fat • 34g Protein

Bow Ties with Veggies

1 serving • 256 Cal

Ingredients for 1 serving:

1/4 dash Pepper

1/4 dash Salt

2 oz Whole wheat pasta

0.412 medium Zucchini

1/4 tbsp Olive oil

1/4 large Onions

 

Microwave Poached Eggs

2 serving • 143 Cal

Ingredients for 2 serving:

2 large Egg

0.26 tsp Vinegar

0.66 cup Water

 

Red Bell Pepper and Hummus

2 serving • 278 Cal

Ingredients for 2 serving:

1/2 cup Hummus

2 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper

 

Recipe directions

Pumpkin Spread with Toasted Pita

Directions are for original recipe of 1 serving

1. Stir together pumpkin, sesame butter, cinnamon, and honey until well-blended. Serve pumpkin spread on toasted pita.

Cottage cheese and salsa

Directions are for original recipe of 1 serving

1. Use chunky salsa for a better texture. Mix the two together and eat.

Chicken Kabobs

Directions are for original recipe of 4 serving

1. Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.

2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.

3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.

Over Easy Eggs

Directions are for original recipe of 2 serving

1. Melt 1 small teaspoon of margarine in a pan

2. Fry 2 eggs in a pan with a pot lid over top for about 2 minutes. Be careful not to break the yolks!

Buttered Toast

Directions are for original recipe of 2 slice

1. Use a toaster to toast the bread to desired darkness. Spread butter or margarine onto one side of each slice, and enjoy while hot!

BBQ Chicken Sandwich

Directions are for original recipe of 1 Sandwich

1. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.

2. Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.

Garlic green beans

Directions are for original recipe of 2 serving

1. If using frozen green beans (I like the french cut ones), boil water, add green beans for 8-10 minutes, drain, add garlic and butter and stir.

2. If using canned green beans, heat green beans in saucepan with garlic powder and butter.

Cantaloupe

Directions are for original recipe of 8 slices

1. Cut cantaloupe into cubes or wedge slices. 1 cup of cubes is about 2 wedges of a medium melon (each wedge = 1/8 of a melon).

Barbeque Chicken

Directions are for original recipe of 2 serving

1. Cut chicken breast into strips. Melt butter in a saucepan over medium heat. Stir barbeque sauce, Worcestershire sauce, and garlic powder together with the melted butter. Stir chicken into the sauce mixture to coat.

2. Place cover on saucepan and simmer until the chicken pieces are cooked through and no longer pink in the middle, 3 to 5 minutes. Remove cover and spoon sauce over chicken pieces; continue cooking until sauce thickens, about 4 minutes more.

Cheese slices

Directions are for original recipe of 1 serving

1. Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.

Egg Salad Sandwich

Directions are for original recipe of 1 sandwich

1. Hard boil eggs: Place the eggs in a single layer at the bottom of a saucepan. Cover with at least an inch or two of cold water. Heat the pot on high heat and bring the water to a full rolling boil. Turn off the heat, keep the pan on the hot burner, cover, and let sit for 15 minutes. Strain the water from the pan and run cold water over the eggs to cool them quickly and stop them from cooking further.

2. Peel and chop hard boiled eggs once they've cooled a bit. Add mayo, mustard, salt, and pepper.

3. Mix well and spread on bread or toast to make a sandwich.

Bell Pepper and Hummus Snack

Directions are for original recipe of 1 serving

1. 1 bell pepper sliced with 2 tbsp hummus.

Garlic Chicken

Directions are for original recipe of 4 serving

1. Preheat oven to 450°F. Line a baking dish or cookie sheet with aluminum foil and lightly coat with cooking spray or lightly brush with oil.

2. In small sauté pan, sauté garlic with the oil until tender. Remove from heat and stir in brown sugar. Add additional herbs and spices as desired.

3. Season chicken with salt and pepper. Place breasts in a prepared baking dish and cover with the garlic and brown sugar mixture.

4. Bake uncovered for 15-30 minutes, or until juices run clear. Cooking time will depend on the size and thickness of your chicken.

Eggs with Hats on Top

Directions are for original recipe of 2 serving

1. With drinking glass turned upside down cut a hole in the center of your bread slices.

2. Save the circle you cut out of the center of the bread.

3. In frying pan over medium high heat, melt butter.

4. Put bread slices in skillet along with the circles you cut out of the center of the bread.

5. Crack an egg in each of the holes of bread.

6. Cover skillet for a minute or two or just until egg is starting to set up, and when bottom of bread is browned, then turn and fry on other side until browned.

7. Make sure you turn your little circles of bread over also.

8. Serve with your little circles of bread on top of the egg.

9. Season to taste.

Curried Egg Sandwiches

Directions are for original recipe of 4 serving

1. Place eggs in a saucepan in a single layer. Cover eggs with cold water to cover just about an inch over eggs. Heat over high heat, then once boiling, cover pan with lid and turn off heat. Let eggs stand for 12 minutes, then drain immediately and cool under cold water. Peel.

2. Mix together mayonnaise and curry powder in a bowl. Chop eggs up then gently stir in, then season to taste with salt and pepper. Evenly divide between 4 slices of bread, top with remaining 4 slices.

Celery & Hummus

Directions are for original recipe of 1 serving

1. Eat celery with hummus.

Tomato soup

Directions are for original recipe of 2 cup

1. Mix together condensed soup and an equal volume of water (use the empty can to measure). Microwave for about 3 minutes, and then eat. If your diet permits, use milk instead of water for a creamier soup, just remember to track those calories :)

Curry Cheddar Scrambled Eggs

Directions are for original recipe of 1 serving

1. Sprinkle the curry powder, salt and pepper onto the beaten eggs; beat together until well blended. Stir in the Cheddar cheese.

2. Melt the margarine in a skillet over medium heat. Pour in the eggs, and cook, stirring constantly until firmed to desired temperature, 3 to 5 minutes.

Black Beans and Rice

Directions are for original recipe of 5 cup

1. Use canned, drained black beans or cook beforehand. Chop onions and garlic.

2. In a stockpot over medium-high heat, heat the oil. Add the onion and garlic and saute for 4 minutes. Add the rice and saute for 2 minutes.

3. Add the vegetable broth, bring to a boil, cover and lower the heat and cook for 20 minutes. Add the spices and black beans.

Vanilla protein milkshake

Directions are for original recipe of 1 shake

1. Mix in blender.

Bow Ties with Veggies

Directions are for original recipe of 4 serving

1. Chop onion & zucchini.

2. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

3. In a skillet over medium heat, saute zucchini and onion in olive oil until tender. Toss farfalle pasta with vegetables and season with salt and pepper; serve.

Microwave Poached Eggs

Directions are for original recipe of 1 serving

1. Add the water and white vinegar to a 6 ounce custard cup.

2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.

3. Place in microwave and cook for 1 minute or until desired doneness.

4. You may need to experiment with cooking times based on the wattage of your microwave and taste preference.

5. Immediately remove egg from hot water with a slotted spoon as it will continue to cook.

6. Serve with salt and pepper to taste.

Red Bell Pepper and Hummus

Directions are for original recipe of 1 serving

1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.

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