for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 2,801 Calories. Build your own day below, or jump to the full week.
Green Eggs 2 servings
Chocolate Protein Omega Shake 1 serving
Italian Tuna Tomato Salad 2 servings
Herb and Lemon Fish 2 servings
Spinach Salad with Blackberries 1 serving
This 2800 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,801 Calories, with 191g protein, 113g fat and 285g carbs (including 55g of fiber).
Pumpkin Pecan Oatmeal 1
serving
Buttered Toast with Cinnamon 1
slice
Red Eye Protein Parfait 1
serving
Fruit Salad ½
serving
Tuna Steak with Salsa 1
serving
Easy Steamed Green Beans ½
serving
Cinnamon Protein Oats 2
serving
Peanut Butter Toast 1
slices
Chicken Fajitas 1
serving
Pomegranate Salad 1
serving
Blackberry Yogurt Parfait 1
serving Pumpkin Pecan Oatmeal 1
serving
Blueberries ½
cup Red Eye Protein Parfait 1
serving
Lebanese Tomato and Onion Salad 1
serving Tuna Steak with Salsa 1
serving
Carrots ½
cup
Cinnamon Apple Protein Oatmeal 1
serving
Apples and Almond Butter 1
apple
Heirloom Tomato Basil Mozzarella Salad 1
serving Chicken Fajitas 1
serving Pomegranate Salad 1
serving Blackberry Yogurt Parfait 1
serving Pumpkin Pecan Oatmeal 1
serving Buttered Toast with Cinnamon 1
slice Red Eye Protein Parfait 1
serving
Brie cheese on bread 1
serving
Fruit & Fiber Chicken Salad 1
serving
Brussels Sprout Slaw 1 ½
serving
Mango Protein Shake 1
shake Cinnamon Protein Oats 2
serving Peanut Butter Toast 1
slices
Apple Walnut Parfait 1
serving
Carrots with Hummus 1
serving Tuna Steak with Salsa 1
serving Easy Steamed Green Beans ½
serving Red Eye Protein Parfait 1
serving
Apples and Almond Butter on Toast 1
serving Heirloom Tomato Basil Mozzarella Salad 1
serving Fruit & Fiber Chicken Salad 1
serving
Zucchini Spears ½
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 | 2,801 | 2,790 |
| Carbs | 285g | 287g |
| Net carbs | 230g | 234g |
| Fat | 113g | 112g |
| Protein | 191g | 187g |
| Fiber | 55g | 53g |
Want a little less or more? See the 2700 Calorie Mediterranean Meal Plan or the 2900 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2800 Calorie Meal Plan.
2800 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2800 Calorie Vegan Meal Plan Plants only, no animal products
2800 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2800 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2800 Calorie Low Carb Meal Plan 175g carbs a day or less, 25% of Calories
2800 Calorie Low Fat Meal Plan 93g fat a day or less, 30% of Calories
2800 Calorie High Protein Meal Plan At least 210g protein a day, 30% of Calories
2800 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
