2810 Calorie Mediterranean Meal Plan for Muscle Building and Weight Gain
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Mediterranean diet, celebrated for its blend of delicious flavors and health benefits, with a focus on heart-healthy fats, lean proteins, and plenty of fruits and vegetables
Whether you're looking to gain muscle, increase weight, or maintain your current physique, a 2810 calorie meal plan might be what you need to reach your goals. For those following a Mediterranean diet, this calorie range supports your goals while emphasizing heart-healthy, nutrient-dense foods. Our planner is designed to provide you with nutrient-dense meals that fuel your workouts, support recovery, and keep you on track.
Your Meal Plan
Breakfast
Vegetable Egg Scramble 1 serving
Yogurt & Cantaloupe 1 serving
Lunch
Coconut Mango Protein Shake 1 shake
Peanut Butter & Carrots 1 serving
Dinner
Cod Stir-Fry 2 servings
Arugula Pine Nut Salad 1 serving
Complete Seven Day 2810 Calorie Mediterranean Meal Plan
Here's a sample Mediterranean meal plan with daily averages of 2776 Calories, 187g protein, 111g fat, and 290g carbs (237g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Plan Summary
- Total Days
- 7
- Average Calories
- 2776
- Average Carbs
- 290g
- Average Fat
- 111g
- Average Proteins
- 187g
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Day 1
Breakfast
Pumpkin Pecan Oatmeal 1
serving
Oranges ½
fruit
Lunch
Red Eye Protein Parfait 1
serving
Avocado 1
avocado
Dinner
Tilapia with Kale and Tomato 1
serving
Snack
Day 2
Breakfast
Peanut Butter Raspberry Oatmeal ½
serving
Protein Berry Crumble 1
serving
Lunch
Apple Walnut Parfait 1
serving
Apples and Almond Butter 1
apple
Dinner
Tuna Steak with Salsa 1
serving
Mediterranean Salad 1
serving
Snack
Day 3
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
Blueberries ½
cup
Lunch
Chocolate peanut protein shake 1
serving
Peach Caprese Salad 1
serving
Dinner
Honey Brown Sugar Chicken Tenders ½
serving
Green Pea & Almond Salad 1 ½
serving
Snack
Peach and Blueberry Parfait 1
serving
Day 4
Breakfast
Blueberry Peach Oatmeal 1
serving
Protein-boosted Honey Yogurt 1
serving
Lunch
Spinach Tomato Salad 1
serving
Dinner
Chicken and Spinach Salad ½
serving
Green Beans with Tomato, Garlic, and Pine Nuts 1 ½
serving
Snack
Day 5
Breakfast
- Pumpkin Pecan Oatmeal 1
serving
- Oranges ½
fruit
Lunch
- Red Eye Protein Parfait 1
serving
Strawberry and Walnut Spinach Salad 1
serving
Dinner
- Honey Brown Sugar Chicken Tenders ½
serving
- Green Pea & Almond Salad 1 ½
serving
Snack
Day 6
Breakfast
Blueberry and Maple Cottage Cheese Whip 1
serving- Protein Berry Crumble 1
serving
Lunch
- Spinach Tomato Salad 1
serving
Dinner
Grilled Cod 1
(8 oz) Fillet
Pomegranate Salad 1
serving
Snack
Greek Yogurt and Berry Parfait 1
serving
Day 7
Breakfast
Chocolate Peanut Butter Pancakes 1
serving
Rice Cakes with Banana & Almond Butter 1
serving
Lunch
Post-Workout Peanut Butter Shake 1
serving
Easy Spinach and Scallion Salad ½
serving
Dinner
- Tuna Steak with Salsa 1
serving
- Mediterranean Salad 1 ½
serving
Snack
- Peach and Blueberry Parfait 1
serving
Browse Other 2810 Calorie Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more