Here's a 7-day sample week with three meals and a snack a day, averaging 2,163 Calories. Build your own day below, or jump to the full week.
Eggs Baked in Avocado 1 serving
Tuna & White Bean Salad 1 serving
Yogurt with Pesto & Garbanzo Beans 1 serving
Lemon and Herb Tilapia 2 servings
Avocado and Black Bean Salad 1 serving
This 2200 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,163 Calories, with 157g protein, 82g fat and 222g carbs (including 35g of fiber).
Peaches & Almond Butter on Toast 1
serving
Oatmeal banana protein shake 1
shake
Lebanese Tomato and Onion Salad 1
serving
Summer Pasta 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving
Peanut Butter Protein Oats 1
serving
Rice Cakes with Banana & Almond Butter 1
serving
Protein Yogurt and Blueberries 1
serving
Apple 1
apple
Strawberry Salad 1
serving
Banana Almond Shake 1
serving Peaches & Almond Butter on Toast 1
serving
Greek Yogurt with Blue and Blackberries 1
serving
Green Bean Healthy Tuna Salad 3
serving Summer Pasta 1
serving
Strawberry and Walnut Spinach Salad 1
serving
Peanut Butter and Honey Toast 1
sandwich
Protein Power Oats 1
serving
Apples and Almond Butter on Toast 1
serving Protein Yogurt and Blueberries 1
serving
Oranges 1
fruit
Tilapia with Kale and Tomato 1
serving Peaches & Almond Butter on Toast 1
serving
Greek Yogurt and Berry Parfait 1 ½
serving
Almonds ½
ounce Summer Pasta 1
serving
Edamame Sesame Bowl 1
serving Peanut Butter and Honey Toast 1
sandwich Protein Yogurt and Blueberries 1
serving
Cinnamon Apple Bites 1
serving Oatmeal banana protein shake 1
shake
Strawberries 1
cup
6 Minute Salmon 1
serving
Garlic Rice 1
serving Peaches & Almond Butter on Toast 1
serving
Grown-Up PB&J Toast 1
servings Green Bean Healthy Tuna Salad 3
serving Summer Pasta 1
serving
Zesty Honey Kale 1
serving Banana Almond Shake 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 | 2,163 | 2,179 |
| Carbs | 222g | 226g |
| Net carbs | 187g | 189g |
| Fat | 82g | 80g |
| Protein | 157g | 159g |
| Fiber | 35g | 37g |
Want a little less or more? See the 2100 Calorie Mediterranean Meal Plan or the 2300 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2200 Calorie Meal Plan.
2200 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2200 Calorie Vegan Meal Plan Plants only, no animal products
2200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2200 Calorie Low Carb Meal Plan 137g carbs a day or less, 25% of Calories
2200 Calorie Low Fat Meal Plan 73g fat a day or less, 30% of Calories
2200 Calorie High Protein Meal Plan At least 193g protein a day, 35% of Calories
2200 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
