for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 3,196 Calories. Build your own day below, or jump to the full week.
Eggs with Onion and Green Pepper 6 servings
Apple 1 apple
Coconut Mango Protein Shake 1 shake
Cucumber Avocado Toast 1 slice
Pan-Seared Cod with Lemon and Dill 2 servings
Pomegranate Salad 1 serving
This 3200 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 3,196 Calories, with 231g protein, 121g fat and 328g carbs (including 55g of fiber).
Peanut Butter Protein Oats 1
serving
Protein Berry Crumble 1
serving
Blackberry Yogurt Parfait 2
serving
Spaghetti with Onion and Mushroom 1
serving
Quick and Easy Low Carb Caprese Salad 1 ½
serving
Pumpkin Pecan Oatmeal 1
serving
Brie cheese on bread 1
serving
Protein Yogurt and Blueberries 1
serving
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Apple Walnut Parfait 1
serving
Blueberry Protein Oatmeal 1
serving
Sweet Cottage Cheese & Blue Berries ½
serving
Mango Protein Shake 2
shake
Bean Sprout and Spinach Salad 1
serving
Tuna Steak with Salsa 1
serving
Zesty Honey Kale 1
serving
Peach and Blueberry Parfait 1
serving Pumpkin Pecan Oatmeal 1
serving
Cottage Cheese & Peaches ½
serving
Almonds 1
ounce Fruit & Fiber Chicken Salad 1
serving Edamame Sesame Bowl 1 ½
serving Apple Walnut Parfait 1
serving
Protein Silver Dollar Blueberry Pancakes 2
serving Protein Yogurt and Blueberries 1
serving
Peach Caprese Salad 1
serving
Salmon Penne 2
serving
Summer Pepper and Tomato Salad 1 ½
serving Peach and Blueberry Parfait 1
serving Peanut Butter Protein Oats 1
serving Protein Berry Crumble 1
serving
Greek Yogurt and Berry Parfait 2
serving
Ants on a Log ½
serving Tuna Steak with Salsa 1
serving Zesty Honey Kale 1
serving
Fruit and Granola Yogurt 1
serving Pumpkin Pecan Oatmeal 1
serving
Granola 1
ounce Almonds 1
ounce Salmon Penne 2
serving
Green Pea & Almond Salad 1 ½
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 | 3,196 | 3,183 |
| Carbs | 328g | 322g |
| Net carbs | 273g | 267g |
| Fat | 121g | 122g |
| Protein | 231g | 228g |
| Fiber | 55g | 54g |
Want a little less or more? See the 3100 Calorie Mediterranean Meal Plan or the 3300 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 3200 Calorie Meal Plan.
3200 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3200 Calorie Vegan Meal Plan Plants only, no animal products
3200 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3200 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3200 Calorie Low Carb Meal Plan 200g carbs a day or less, 25% of Calories
3200 Calorie Low Fat Meal Plan 106g fat a day or less, 30% of Calories
3200 Calorie High Protein Meal Plan At least 240g protein a day, 30% of Calories
3200 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
