Here's a 7-day sample week with three meals and a snack a day, averaging 1,636 Calories. Build your own day below, or jump to the full week.
Open-Faced Breakfast Sandwich 1 serving
Cinnamon Apple Bites 1 serving
Maple Glazed Tilapia 2 servings
Warm Chickpea and Arugula Salad 1 serving
This 1650 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 1,636 Calories, with 124g protein, 62g fat and 165g carbs (including 34g of fiber).
Protein Power Oats 1
serving
Strawberries ½
cup
Chicken Cabbage Salad 1
serving
Carrots with Hummus 1
serving
Cinnamon Protein Oats 1
serving
Avocado Rice Cake 1
serving
Greek Yogurt and Berry Parfait 1
serving
Brussels Sprout Slaw 1
serving
Chicken Fajitas 1
serving
Zesty Honey Kale 1
serving
Peach and Peanut Butter Snack 1
serving
Peanut Butter Protein Oats 1
serving
Toast with Tomato and Hummus 1
serving
Greek Yogurt with Mixed Berries 1
serving
Strawberry and Walnut Spinach Salad 1
serving
Tomato-Basil Salmon with Garbanzo Beans 1
serving
Lettuce Cucumber Walnut Salad 1
serving
Grown-Up PB&J Toast 1
servings Cinnamon Protein Oats 1
serving
Peaches and Almond Butter on Toast 1
serving Greek Yogurt and Berry Parfait 1
serving Brussels Sprout Slaw 1
serving
One Pan Balsamic Chicken and Veggies 1
serving
Lebanese Tomato and Onion Salad 1
serving
Post-Workout Banana Protein Smoothie 1
serving Protein Power Oats 1
serving Avocado Rice Cake 1
serving
Cabbage Cucumber Salad ½
serving Tomato-Basil Salmon with Garbanzo Beans 1
serving Lettuce Cucumber Walnut Salad 1
serving Peanut Butter Protein Oats 1
serving Toast with Tomato and Hummus 1
serving Greek Yogurt and Berry Parfait 1
serving Brussels Sprout Slaw 1
serving One Pan Balsamic Chicken and Veggies 1
serving
Carrots 1
cup Grown-Up PB&J Toast 1
servings Cinnamon Protein Oats 1
serving
Buttered Toast with Cinnamon 1
slice
Yogurt with Avocado & Basil 1
serving
Watermelon, Feta, & Mint Salad 1
serving Tomato-Basil Salmon with Garbanzo Beans 1
serving Lettuce Cucumber Walnut Salad 1
serving
Baby Carrot Banana Smoothie 1
servingThe Mediterranean plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses.
| Daily average | Mediterranean plan | Standard plan |
|---|---|---|
| Calories | 1,636 | 1,631 |
| Carbs | 165g | 167g |
| Net carbs | 130g | 133g |
| Fat | 62g | 61g |
| Protein | 124g | 119g |
| Fiber | 34g | 34g |
Want a little less or more? See the 1600 Calorie Mediterranean Meal Plan or the 1700 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 1650 Calorie Meal Plan.
1650 Calorie Keto Meal Plan 50g net carbs a day or less, about 12% of Calories
1650 Calorie Vegan Meal Plan Plants only, no animal products
1650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1650 Calorie Low Carb Meal Plan 103g carbs a day or less, 25% of Calories
1650 Calorie Low Fat Meal Plan 55g fat a day or less, 30% of Calories
1650 Calorie High Protein Meal Plan At least 145g protein a day, 35% of Calories
1650 Calorie Gluten Free Meal Plan Every meal free of gluten
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more
