for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 2,847 Calories. Build your own day below, or jump to the full week.
Cottage Cheese & Honeydew Melon 1 serving
Tuna Salad 2 servings
Peanut Butter & Carrots 1 serving
Grilled Asparagus 1 serving
This 2850 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,847 Calories, with 192g protein, 118g fat and 286g carbs (including 54g of fiber).
Peanut Butter Raspberry Oatmeal 1 ½
serving
Protein-boosted Yogurt 1
serving
Mediterranean Salad 1
serving
Summer Pasta ½
serving
Green Bean Healthy Tuna Salad 4 ½
serving
Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving
Protein Yogurt and Blueberries 1
serving
Peach Caprese Salad 1
serving
Fruit & Fiber Chicken Salad 1
serving
Brussels Sprout Slaw 1
serving
Fruit and Granola Yogurt 1
serving
Cinnamon Honey Cottage Cheese ½
serving
Strawberry and Walnut Spinach Salad 1
serving
Tuna Steak with Salsa 1
serving Mediterranean Salad 1 ½
serving Protein Berry Crumble 1
serving
Blackberry Yogurt Parfait 2
serving
Summer Pepper and Tomato Salad ½
serving Fruit & Fiber Chicken Salad 1
serving Brussels Sprout Slaw 1 ½
serving
Cinnamon Raisin Protein Oatmeal 1
serving
Red Eye Protein Parfait 1
serving
Fruit Salad 1
serving Tuna Steak with Salsa 1
serving Mediterranean Salad 1 ½
serving
Pumpkin Pecan Oatmeal 1
serving
Granola 1
ounce
Oatmeal banana protein shake 1
shake Strawberry and Walnut Spinach Salad 1
serving Summer Pasta ½
serving Green Bean Healthy Tuna Salad 4 ½
serving
Peach and Blueberry Parfait 1
serving Peanut Butter Protein Oats 1
serving Protein Berry Crumble 1
serving Protein Yogurt and Blueberries 1
serving Fruit & Fiber Chicken Salad 1
serving Grilled Asparagus 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 | 2,847 | 2,835 |
| Carbs | 286g | 293g |
| Net carbs | 232g | 241g |
| Fat | 118g | 112g |
| Protein | 192g | 193g |
| Fiber | 54g | 52g |
Want a little less or more? See the 2800 Calorie Mediterranean Meal Plan or the 2900 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2850 Calorie Meal Plan.
2850 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2850 Calorie Vegan Meal Plan Plants only, no animal products
2850 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2850 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2850 Calorie Low Carb Meal Plan 178g carbs a day or less, 25% of Calories
2850 Calorie Low Fat Meal Plan 95g fat a day or less, 30% of Calories
2850 Calorie High Protein Meal Plan At least 214g protein a day, 30% of Calories
2850 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
