for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 2,881 Calories. Build your own day below, or jump to the full week.
Pepper and Hummus Toast 2 servings
Coconut, Apple, Cinnamon Smoothie 1 serving
Smashed White Bean and Avocado Sandwich 1 serving
Spinach Tomato Salad 1 serving
Pan-Seared Chicken with Mushrooms 2 servings
Microwave Sour Cream Baked Potato 1 serving
This 2900 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 2,881 Calories, with 206g protein, 110g fat and 300g carbs (including 54g of fiber).
Pumpkin Pecan Oatmeal 1
serving
Cantaloupe 1
slices
Red Eye Protein Parfait 1
serving
Brie cheese on bread 1
serving
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving
Peach and Blueberry Parfait 1 ½
serving
Quick and Easy Low Carb Caprese Salad 1
serving
Salmon Penne 2
serving Spinach Tomato Salad ½
serving
Cinnamon Protein Oats 2
serving
Strawberries ½
cup
Tuna Steak with Salsa 1
serving
Zucchini Spears 1 ½
serving
Berry Granola Parfait 1
serving Peanut Butter Protein Oats 1
serving Protein Berry Crumble 1
serving Red Eye Protein Parfait 1
serving Brie cheese on bread 1
serving Salmon Penne 2
serving
Avocado 1
avocado Pumpkin Pecan Oatmeal 1
serving
Granola 1
ounce
Mocha Berry Almond Smoothie 1
serving
Peach Caprese Salad 1
serving Fruit & Fiber Chicken Salad 1
serving Edamame Sesame Bowl 1
serving
Greek Yogurt and Berry Parfait 1
serving Cinnamon Protein Oats 2
serving Cantaloupe 1
slices Tuna Steak with Salsa 1
serving Zucchini Spears 1 ½
serving Berry Granola Parfait 1
serving Peanut Butter Protein Oats 1
serving Protein Berry Crumble 1
serving Mocha Berry Almond Smoothie 1
serving Peach Caprese Salad 1
serving Fruit & Fiber Chicken Salad 1
serving Edamame Sesame Bowl 1
serving Peach and Blueberry 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 | 2,881 | 2,901 |
| Carbs | 300g | 294g |
| Net carbs | 246g | 238g |
| Fat | 110g | 115g |
| Protein | 206g | 205g |
| Fiber | 54g | 56g |
Want a little less or more? See the 2800 Calorie Mediterranean Meal Plan or the 3000 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 2900 Calorie Meal Plan.
2900 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
2900 Calorie Vegan Meal Plan Plants only, no animal products
2900 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
2900 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
2900 Calorie Low Carb Meal Plan 181g carbs a day or less, 25% of Calories
2900 Calorie Low Fat Meal Plan 96g fat a day or less, 30% of Calories
2900 Calorie High Protein Meal Plan At least 218g protein a day, 30% of Calories
2900 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
