Here's a 7-day sample week with three meals and a snack a day, averaging 2,625 Calories. Build your own day below, or jump to the full week.
Eggs Baked in Avocado 1 serving
Peanut Butter and Peach Toast 1 serving
Tuna Poke 2 servings
Coconut Pineapple Orange Smoothie 1 serving
Spicy Chicken Soup 2 servings
Cucumber Avocado Caprese Salad 1 serving
This 2650 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,625 Calories, with 180g protein, 100g fat and 279g carbs (including 47g of fiber).
Red Eye Protein Parfait 1
serving
Peach and Peanut Butter Snack 1
serving
Salmon Penne 2
serving
Easy Spinach and Scallion Salad 1
serving
Chocolate Avocado Smoothie 1
serving
Cinnamon Protein Oats 1
serving
Apple Walnut Parfait 1
serving
Spinach Salad with Blackberries 1
serving
Mediterranean Wrap 1
serving
Carrots with Hummus ½
serving
Peaches and Almond Butter on Toast 1
serving Red Eye Protein Parfait 1
serving
Spinach Tomato Salad 1
serving Salmon Penne 2
serving
Avocado 1
avocado
Yogurt Peanut Butter Dip & Apples 1
serving
Protein Yogurt and Blueberries 1
serving
Banana 1
banana
Lentil Salad 1 ½
serving
Balsamic Sautéed Spinach ½
serving
Blackberry Yogurt Parfait 1
serving Peanut Butter and Peach Toast 1
serving
White Bean & Artichoke Toast 1
serving
Green Bean Healthy Tuna Salad 3
serving Salmon Penne 2
serving Spinach Salad with Blackberries 1
serving
Greek Yogurt and Berry Parfait 1
serving Red Eye Protein Parfait 1
serving Peach and Peanut Butter Snack 1
serving Mediterranean Wrap 1
serving Carrots with Hummus ½
serving Peanut Butter and Peach Toast 1
serving
Blueberries ½
cup Lentil Salad 1 ½
serving Balsamic Sautéed Spinach ½
serving Blackberry Yogurt Parfait 1
servingThe Mediterranean plan cuts protein from 190g to 180g a day and raises carbs from 268g to 279g.
| Daily average | Mediterranean plan | Standard plan |
|---|---|---|
| Calories | 2,625 | 2,633 |
| Carbs | 279g | 268g |
| Net carbs | 232g | 224g |
| Fat | 100g | 101g |
| Protein | 180g | 190g |
| Fiber | 47g | 44g |
Want a little less or more? See the 2600 Calorie Mediterranean Meal Plan or the 2700 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2650 Calorie Meal Plan.
2650 Calorie Keto Meal Plan 50g net carbs a day or less, about 8% of Calories
2650 Calorie Vegan Meal Plan Plants only, no animal products
2650 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2650 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2650 Calorie Low Carb Meal Plan 165g carbs a day or less, 25% of Calories
2650 Calorie Low Fat Meal Plan 88g fat a day or less, 30% of Calories
2650 Calorie High Protein Meal Plan At least 199g protein a day, 30% of Calories
2650 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
