3000 Calorie Mediterranean Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 2,957 Calories. Build your own day below, or jump to the full week.

How It Differs from the Standard 3000 Calorie Plan

The Mediterranean plan cuts fat from 107g to 85g a day and raises protein from 185g to 209g.

Want a little less or more? See the 2900 Calorie Mediterranean Meal Plan or the 3100 Calorie Mediterranean Meal Plan.

See all our Mediterranean meal plans. Not following a specific diet? See the 3000 Calorie Meal Plan.

Browse Other 3000 Calorie Diet Plans

• 3000 Calorie Keto Meal Plan 50g net carbs a day or less, about 7% of Calories
• 3000 Calorie Vegan Meal Plan Plants only, no animal products
• 3000 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
• 3000 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
• 3000 Calorie Low Carb Meal Plan 187g carbs a day or less, 25% of Calories
• 3000 Calorie Low Fat Meal Plan 100g fat a day or less, 30% of Calories
• 3000 Calorie High Protein Meal Plan At least 225g protein a day, 30% of Calories
• 3000 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