Here's a 7-day sample week with three meals and a snack a day, averaging 2,512 Calories. Build your own day below, or jump to the full week.
Egg and Onion Scramble 2 omelet
Chocolate Protein Omega Shake 1 serving
Tuna Salad 2 servings
Yogurt & Raisins 1 serving
Chicken and Avocado Sandwich 1 serving
Quick White Bean Salad 1 serving
This 2500 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,512 Calories, with 186g protein, 68g fat and 312g carbs (including 48g of fiber).
Raspberry, Pear, and Cucumber Juice 1
serving
Peach and Blueberry Parfait 1 ½
serving
Red Cabbage Slaw with Lime and Onions 1
serving
6 Minute Salmon 1
serving
Pumpkin Spread with Toasted Pita 1
serving
Blueberry Peach Oatmeal 1
serving
Basic Protein Drink 1
cup
Protein Berry and Carrot Smoothie 1
serving
Lebanese Tomato and Onion Salad ½
serving
Pasta with Creamy Spinach and Mushroom Sauce 1 ½
serving
Sautéed Mushrooms with Green Peas 1
serving
Raspberry Yogurt Parfait 1
serving
Spinach Meal Shake 2
serving
Morning Juice 1
serving
Protein-boosted Yogurt 1
serving
Baked Pistachio Crusted Tilapia 2
serving
Tofu "Ricotta" 1
serving Pumpkin Spread with Toasted Pita 1
serving
Pumpkin Pecan Oatmeal 1
serving
Vanilla Banana Protein Shake 2
serving
Garden Variety Green Juice ½
serving
Spicy Chicken Soup 1
serving
Waldorf-ish Salad 1
serving
Greek Yogurt and Berry Parfait 1
serving
Cheese-stuffed Prunes with Almonds 1
serving
Carrot Banana Smoothie 2
serving
Five Ingredient Pasta Toss 1
serving
Green Bean Healthy Tuna Salad 3
serving
Blackberry Yogurt Parfait 1
serving
Berries and Creme Protein Pancakes 1
serving
Maple, Strawberry, and Banana Shake 1
serving
Apricot Jam and Almond Butter Sandwich 1 ½
sandwich
Salmon Penne 2
serving
Arugula Salad 1
serving
Blueberry Parfait 1
serving
Cranberry-Banana Oatmeal 1
bowl Basic Protein Drink 1
cup Quick White Bean Salad 1
serving
Yogurt with Carrots & Cucumber 1
serving
Chicken & Mayo Bagel 1
bagel
Cherry Tomato White Bean Salad 1
serving
Peach Protein Smoothie 1
shakeThe Mediterranean plan cuts fat from 91g to 68g a day and raises protein from 155g to 186g.
| Daily average | Mediterranean plan | Standard plan |
|---|---|---|
| Calories | 2,512 | 2,485 |
| Carbs | 312g | 285g |
| Net carbs | 264g | 242g |
| Fat | 68g | 91g |
| Protein | 186g | 155g |
| Fiber | 48g | 43g |
Want a little less or more? See the 2400 Calorie Mediterranean Meal Plan or the 2600 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2500 Calorie Meal Plan.
2500 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2500 Calorie Vegan Meal Plan Plants only, no animal products
2500 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2500 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2500 Calorie Low Carb Meal Plan 156g carbs a day or less, 25% of Calories
2500 Calorie Low Fat Meal Plan 83g fat a day or less, 30% of Calories
2500 Calorie High Protein Meal Plan At least 188g protein a day, 30% of Calories
2500 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
