Here's a 7-day sample week with three meals and a snack a day, averaging 2,090 Calories. Build your own day below, or jump to the full week.
Low Carb Maple Pecan Pancakes 8 pancakes
Banana Coconut Green Smoothie 1 serving
Tuna with Avocado 1 serving
Rice Cake with Salmon & Dill Spread 1 rice cake
Veggies in Peanut Sauce with Rice 1 serving
This 2100 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,090 Calories, with 148g protein, 83g fat and 212g carbs (including 42g of fiber).
Cinnamon Apple Protein Oatmeal 1
serving
Pecans 1
ounce
Peach and Blueberry Parfait 1
serving
Mediterranean Chopped Salad ½
serving
Chicken Fajitas 1
serving
Strawberry Banana Protein Shake 1
serving
Healthy Banana Oat Pancakes 3
Pancakes
Yogurt with Walnuts & Honey 1
serving
Strawberry Protein Shake 1
serving
Bell Pepper and Hummus Snack 1
serving
One Dish Broccoli Rotini 1 ½
serving
Green Bean Healthy Tuna Salad 3
serving
Trail Mix 1
serving
Protein Yogurt and Blueberries 1
serving
Cinnamon Apple Bites 1
serving
Cucumber Tomato Salad with Tuna 1
serving
Apples and Almond Butter 1
apple Chicken Fajitas 1
serving
Avocado, Strawberry, and Spinach Salad 1
serving
Peanut Butter and Honey Toast 1
sandwich
Protein Power Oats 1
serving
Peanut Butter and Peach Toast 1
serving
Oatmeal banana protein shake 1
shake
Strawberries ½
cup One Dish Broccoli Rotini 1 ½
serving Green Bean Healthy Tuna Salad 3
serving
Very Berry Greek Yogurt 1
serving
Cucumber Avocado Toast 1
serving Peach and Blueberry Parfait 1
serving Mediterranean Chopped Salad ½
serving
Chicken Wraps 1
rollup Trail Mix 1
serving
Protein Silver Dollar Blueberry Pancakes 1
serving Apples and Almond Butter 1
apple
Blackberry Yogurt Parfait 1
serving
Carrots with Hummus 1
serving
Simple Lemon Herb Chicken 1
serving Peanut Butter and Honey Toast 1
sandwich Cucumber Avocado Toast 1
serving Strawberry Protein Shake 1
serving
Tomato Basil Layered Salad 1
serving Chicken Wraps 1
rollup
Green Pea & Almond Salad 1
serving Very Berry Greek Yogurt 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 | 2,090 | 2,078 |
| Carbs | 212g | 209g |
| Net carbs | 169g | 168g |
| Fat | 83g | 81g |
| Protein | 148g | 150g |
| Fiber | 42g | 40g |
Want a little less or more? See the 2000 Calorie Mediterranean Meal Plan or the 2200 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2100 Calorie Meal Plan.
2100 Calorie Keto Meal Plan 50g net carbs a day or less, about 10% of Calories
2100 Calorie Vegan Meal Plan Plants only, no animal products
2100 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2100 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2100 Calorie Low Carb Meal Plan 131g carbs a day or less, 25% of Calories
2100 Calorie Low Fat Meal Plan 70g fat a day or less, 30% of Calories
2100 Calorie High Protein Meal Plan At least 184g protein a day, 35% of Calories
2100 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
