2000 Calorie Mediterranean Meal Plan for Weight Loss or Maintenance
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Mediterranean diet, celebrated for its blend of delicious flavors and health benefits, with a focus on heart-healthy fats, lean proteins, and plenty of fruits and vegetables
Whether you're aiming to shed a few pounds or maintain your current weight, a 2000 calorie meal plan might be what you need to reach your goals. For those following a Mediterranean diet, this calorie range supports your goals while emphasizing heart-healthy, nutrient-dense foods. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
- Creamy Salmon Omelet
1 serving
- Cucumber Avocado Toast
1 serving
Lunch
- Strawberry Smoothie
1 smoothie
- Lemon Avocado Salad
1 serving
Dinner
- One Pan Roasted Chicken & Veggies
2 servings
- Spinach, Lemon, and Shrimp Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 1998 Calories, 143g protein, 79g fat, and 201g carbs (159g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
- Peanut Butter Protein Oats 1 serving
Lunch
- Greek Yogurt and Berry Parfait 1.5 serving
- Pecans 0.5 ounce
Dinner
- Chicken and Ranch Wrap 1 wrap
- Green Bean Healthy Tuna Salad 3 serving
Snack
- Toast with Pear, Ricotta, & Honey 1 serving
Day 2
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Peach and Blueberry Parfait 1 serving
- Lettuce Cucumber Walnut Salad 0.5 serving
Dinner
- Chicken Wraps 1 rollup
- Peppers Cucumber & Avocado Salad 1 serving
Snack
- Almond Mango Protein Shake 1 shake
Day 3
Breakfast
- Peanut Butter Protein Oats 1 serving
Lunch
- Blackberry Yogurt Parfait 1.5 serving
- Fruit Salad 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Green Pea & Almond Salad 1 serving
Snack
- Toast with Pear, Ricotta, & Honey 1 serving
Day 4
Breakfast
- Cinnamon Protein Oats 1 serving
- Peanut Butter and Peach Toast 1 serving
Lunch
- Sunrise Smoothie 1 serving
- Peanut Butter & Celery 1 serving
Dinner
- Zucchini Pasta in a Lemon Cream Sauce 1 serving
- Green Bean Healthy Tuna Salad 3 serving
Snack
- Very Berry Greek Yogurt 1 serving
Day 5
Breakfast
- Peach and Peanut Butter Snack 1 serving
Lunch
- Blackberry Yogurt Parfait 1 serving
Dinner
- Chicken Wraps 1 rollup
- Peppers Cucumber & Avocado Salad 1 serving
Snack
- Trail Mix 1 serving
Day 6
Breakfast
- Pumpkin Protein Pancakes 1 serving
Lunch
- Sunrise Smoothie 1 serving
- Almonds 1 ounce
Dinner
- Simple Lemon Herb Chicken 1 serving
Snack
- Yogurt & Mango 1 serving
Day 7
Breakfast
- Tropical Green Protein Smoothie 1 serving
- Goat Cheese on Toasted Bread with Tomato 1 serving
Lunch
- Peach and Blueberry Parfait 1 serving
- Tuna in Cucumber Cups 0.5 serving
Dinner
- Chicken Fajitas 1 serving
- Avocado, Strawberry, and Spinach Salad 1 serving
Snack
- Trail Mix 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
- Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
- Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
- Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
- Paleo Emulates ancient diet with whole foods, free of processed items and grains
- Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
- Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
- Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
- High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
- Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
- Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more