Here's a 7-day sample week with three meals and a snack a day, averaging 2,520 Calories. Build your own day below, or jump to the full week.
Garlic Eggs 4 Eggs
Post Workout Tropical Smoothie 1 smoothie
Tuna Apple Salad 1 serving
Avocado and Black Bean Salad 1 serving
This 2550 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,520 Calories, with 172g protein, 101g fat and 255g carbs (including 44g of fiber).
Toast with Tomato, Onion, & Hummus 1
serving
Brussels Sprout Slaw ½
serving
Mediterranean Wrap 1
serving
Carrots ½
cup
Greek Yogurt and Berry Parfait 1
serving
Protein Power Oats 1
serving
Oatmeal banana protein shake 1
shake
Simple Spinach Salad ½
serving
Lentil Salad 1 ½
serving
Easy Sautéed Spinach ½
recipe
Yogurt with Avocado & Basil 1
serving Toast with Tomato, Onion, & Hummus 1
serving
Lebanese Tomato and Onion Salad ½
serving
Seared Sesame-Crusted Tuna 1
serving
Jeera (Cumin) Rice 1
serving Greek Yogurt and Berry Parfait 1
serving
Grown-Up PB&J Toast 1
servings
Green Bean Healthy Tuna Salad 3
serving Lentil Salad 1 ½
serving Yogurt with Avocado & Basil 1
serving Toast with Tomato, Onion, & Hummus 1
serving
Protein Yogurt and Blueberries 1
serving
Banana 1
banana Seared Sesame-Crusted Tuna 1 ½
serving
Garlic Rice 1
serving
Yogurt Peanut Butter Dip & Apples 1
serving Oatmeal banana protein shake 1
shake
Strawberry and Walnut Spinach Salad 1
serving Lentil Salad 1
serving
Blackberry Yogurt Parfait 1
serving
Apples and Almond Butter on Toast 1
serving
Apple Walnut Parfait 1
serving
Avocado Rice Cake 1
serving Seared Sesame-Crusted Tuna 1 ½
serving Garlic Rice 1
serving Yogurt with Avocado & Basil 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 | 2,520 | 2,515 |
| Carbs | 255g | 262g |
| Net carbs | 211g | 208g |
| Fat | 101g | 95g |
| Protein | 172g | 178g |
| Fiber | 44g | 54g |
Want a little less or more? See the 2500 Calorie Mediterranean Meal Plan or the 2600 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2550 Calorie Meal Plan.
2550 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2550 Calorie Vegan Meal Plan Plants only, no animal products
2550 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2550 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2550 Calorie Low Carb Meal Plan 159g carbs a day or less, 25% of Calories
2550 Calorie Low Fat Meal Plan 85g fat a day or less, 30% of Calories
2550 Calorie High Protein Meal Plan At least 192g protein a day, 30% of Calories
2550 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
