Here's a 7-day sample week with three meals and a snack a day, averaging 2,647 Calories. Build your own day below, or jump to the full week.
Scrambled Eggs with Onion Flakes 2 servings
Super Green Smoothie 1 serving
Chicken Celery Sticks 1 serving
Cinnamon, Honey, Apple Cottage Cheese 1 serving
Tuna Steak with Salsa 1 serving
Simple Cabbage Salad 1 serving
This 2700 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,647 Calories, with 198g protein, 98g fat and 274g carbs (including 43g of fiber).
Peanut Butter Protein Oats 2
serving
Protein Yogurt and Blueberries 1
serving
Carrots with Hummus 1
serving
Salmon Penne 2
serving
Easy Spinach and Scallion Salad 1 ½
serving
Blackberry Yogurt Parfait 1
serving
Peaches & Almond Butter on Toast 1
serving
Heirloom Tomato Basil Mozzarella Salad 1
serving
Fresh Tomato Pasta ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Greek Yogurt and Berry Parfait 1
serving
Pumpkin Pecan Oatmeal 1
serving
Red Eye Protein Parfait 1
serving
Peanut Butter & Carrots 1
serving
Summer Pasta 1
serving
Edamame Sesame Bowl 1 ½
serving
Banana Almond Shake 1
serving
Cinnamon Protein Oats 2
serving
Peanut Butter Toast 1
slices Protein Yogurt and Blueberries 1
serving
Pear, Blue Cheese, and Pecan Salad ½
serving Salmon Penne 2
serving
Spinach Salad with Blackberries 1
serving Blackberry Yogurt Parfait 1
serving Pumpkin Pecan Oatmeal 1
serving
Chopped Salad 1
serving Summer Pasta 1
serving Edamame Sesame Bowl 1
serving Greek Yogurt and Berry Parfait 1
serving Peanut Butter Protein Oats 2
serving Red Eye Protein Parfait 1
serving Peanut Butter & Carrots ½
serving Fresh Tomato Pasta 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving Banana Almond Shake 1
serving
Cottage Cheese with Raspberries 1
serving
Protein Berry Crumble 1
serving Protein Yogurt and Blueberries 1
serving
Tomato Basil Layered Salad 1
serving Salmon Penne 2
serving
Spinach Tomato Salad 1 ½
serving Blackberry Yogurt Parfait 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 | 2,647 | 2,717 |
| Carbs | 274g | 274g |
| Net carbs | 232g | 231g |
| Fat | 98g | 102g |
| Protein | 198g | 198g |
| Fiber | 43g | 43g |
Want a little less or more? See the 2600 Calorie Mediterranean Meal Plan or the 2800 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2700 Calorie Meal Plan.
2700 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2700 Calorie Vegan Meal Plan Plants only, no animal products
2700 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2700 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2700 Calorie Low Carb Meal Plan 168g carbs a day or less, 25% of Calories
2700 Calorie Low Fat Meal Plan 90g fat a day or less, 30% of Calories
2700 Calorie High Protein Meal Plan At least 203g protein a day, 30% of Calories
2700 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
