Here's a 7-day sample week with three meals and a snack a day, averaging 2,350 Calories. Build your own day below, or jump to the full week.
Cabbage Hash Browns 2 servings
Chocolate Protein Omega Shake 1 serving
Chickpea Spinach Salad 1 servings
Tuna Steak with Salsa 1 serving
This 2350 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,350 Calories, with 168g protein, 90g fat and 239g carbs (including 38g of fiber).
Protein Yogurt and Blueberries 1
serving
Carrots with Hummus 1
serving
Chicken Fajitas 1
serving
Peanut Butter and Honey Toast 1
sandwich
Yogurt & Honeydew Melon 1
serving
Post-Workout Peanut Butter Shake 1
serving
Lebanese Fresh Thyme Tomato Salad 1
serving
Baked Pistachio Crusted Tilapia 1
serving
Green Bean Healthy Tuna Salad 3
serving
Trail Mix 1
serving Protein Yogurt and Blueberries 1
serving Carrots with Hummus 1
serving
Mediterranean Wrap 1
serving
Zucchini Spears 1
serving
Red Eye Protein Parfait 1
serving
Buttered Toast 1
slice
Oatmeal banana protein shake 1
shake
Carrots 1
cup Chicken Fajitas 1
serving Peanut Butter and Honey Toast 1
sandwich
Granola 1
ounce Protein Yogurt and Blueberries 1
serving Carrots with Hummus 1
serving Baked Pistachio Crusted Tilapia 1 ½
serving
Bean Sprout and Spinach Salad 1
serving Trail Mix 1
serving
Apple Walnut Parfait 1
serving
Spinach Tomato Salad 1
serving
Strawberry Salad 1
serving
Balsamic Sautéed Spinach 1
serving
Mango Protein Shake 1
shake Red Eye Protein Parfait 1
serving
Strawberries 1
cup Oatmeal banana protein shake 1
shake
Chopped Salad 1
serving Mediterranean Wrap 1
serving Carrots 1
cup Trail Mix 1
servingThe Mediterranean plan raises protein from 156g to 168g a day.
| Daily average | Mediterranean plan | Standard plan |
|---|---|---|
| Calories | 2,350 | 2,342 |
| Carbs | 239g | 242g |
| Net carbs | 201g | 207g |
| Fat | 90g | 93g |
| Protein | 168g | 156g |
| Fiber | 38g | 35g |
Want a little less or more? See the 2300 Calorie Mediterranean Meal Plan or the 2400 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2350 Calorie Meal Plan.
2350 Calorie Keto Meal Plan 50g net carbs a day or less, about 9% of Calories
2350 Calorie Vegan Meal Plan Plants only, no animal products
2350 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2350 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2350 Calorie Low Carb Meal Plan 146g carbs a day or less, 25% of Calories
2350 Calorie Low Fat Meal Plan 78g fat a day or less, 30% of Calories
2350 Calorie High Protein Meal Plan At least 206g protein a day, 35% of Calories
2350 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
