Here's a 7-day sample week with three meals and a snack a day, averaging 1,944 Calories. Build your own day below, or jump to the full week.
Honey Avocado Smoothie 1 serving
Apples and Almond Butter 1 apple
Chicken Celery Sticks 1 serving
Pear, Blue Cheese, and Pecan Salad 1 serving
Warm Chickpea and Arugula Salad 1 serving
This 1950 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 1,944 Calories, with 136g protein, 76g fat and 199g carbs (including 38g of fiber).
Peaches and Almond Butter on Toast 1
serving
Sunrise Smoothie 1
serving
Light Raspberry yogurt ½
cup
Strawberry Salad 1
serving
Zesty Honey Kale 1
serving
Peanut Butter and Honey Toast 1
sandwich
Protein Power Oats 1
serving
Peach and Peanut Butter Snack 1
serving
White Bean & Artichoke Toast 1
serving
Yogurt with Almonds & Honey 1
serving
Seared Sesame-Crusted Tuna 1
serving
Strawberry, Melon & Avocado Salad 1
servings
Pumpkin Protein Pancakes 2
serving
Blackberry Yogurt Parfait 1
serving
Carrots with Hummus 1
serving Strawberry Salad 1
serving
Garlic Spinach 1
serving
Grown-Up PB&J Toast 1
servings Protein Power Oats 1
serving
Peanut Butter and Peach Toast 1
serving
Pecans ½
ounce
Avocado Green Power Salad 1
Bowl
Tuna in Cucumber Cups 1
serving
Yogurt with Avocado & Basil 1
serving
Greek Yogurt with Blue and Blackberries 1 ½
serving Peach and Peanut Butter Snack 1
serving Strawberry Salad 1
serving
Strawberry Banana Protein Shake 1
serving
Protein Silver Dollar Blueberry Pancakes 1
serving
Peaches & Almond Butter on Toast 1
serving
Greek Yogurt and Berry Parfait 1
serving
Peanut Butter & Carrots 1
serving Seared Sesame-Crusted Tuna 1
serving Strawberry, Melon & Avocado Salad 1
servings White Bean & Artichoke Toast 1
serving
Microwave Peanut Butter Protein Oats 1
serving
Nonfat yogurt 1
bowl
Peach Caprese Salad 1
serving Strawberry Salad 1
serving Garlic Spinach 1
serving Peanut Butter and Honey Toast 1
sandwichThe 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 | 1,944 | 1,929 |
| Carbs | 199g | 196g |
| Net carbs | 161g | 154g |
| Fat | 76g | 76g |
| Protein | 136g | 139g |
| Fiber | 38g | 42g |
Want a little less or more? See the 1900 Calorie Mediterranean Meal Plan or the 2000 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 1950 Calorie Meal Plan.
1950 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
1950 Calorie Vegan Meal Plan Plants only, no animal products
1950 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
1950 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
1950 Calorie Low Carb Meal Plan 121g carbs a day or less, 25% of Calories
1950 Calorie Low Fat Meal Plan 65g fat a day or less, 30% of Calories
1950 Calorie High Protein Meal Plan At least 171g protein a day, 35% of Calories
1950 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
