for Muscle Building and Weight Gain
Here's a 7-day sample week with three meals and a snack a day, averaging 3,221 Calories. Build your own day below, or jump to the full week.
Mushrooms on Toast with Garlic and Thyme 2 servings
Cherry Berry Protein Smoothie 1 serving
Pinto Bean Salad 2 servings
Stuffed Avocado 1 stuffed avocado half
Lemon Pepper Cod with Steamed Broccoli 2 servings
Pomegranate Salad 1 serving
This 3250 Calorie Mediterranean Meal Plan gives you three meals and a snack a day for seven days. It averages 3,221 Calories, with 228g protein, 124g fat and 331g carbs (including 61g of fiber).
Pumpkin Pecan Oatmeal 1
serving
Toast with Tomato and Hummus 1
serving
Brie cheese on bread 1
serving
Fruit & Fiber Chicken Salad 1
serving
Edamame Sesame Bowl 1 ½
serving
Apple Walnut Parfait 1
serving
Peanut Butter and Honey Toast 1
sandwich
Protein Berry Crumble 1
serving
Peach and Blueberry Parfait 2
serving
Bean Sprout and Spinach Salad ½
serving
Tuna Steak with Salsa 1
serving
Zucchini Spears 1 ½
serving
Fruit and Granola Yogurt 1
serving Pumpkin Pecan Oatmeal 1
serving
Buttered Toast with Cinnamon 1
slice
Red Eye Protein Parfait 1
serving
Avocado Tomato Salad 1
bowl
Pasta Pascal 1
serving
Green Bean Healthy Tuna Salad 4 ½
serving Peanut Butter and Honey Toast 1
sandwich Protein Berry Crumble 1
serving
Pear, Blue Cheese, and Pecan Salad ½
serving Fruit & Fiber Chicken Salad 1
serving Edamame Sesame Bowl 1 ½
serving Apple Walnut Parfait 1
serving
Protein Power Oats 2
serving
1000 Calorie Shake 1
shake Tuna Steak with Salsa 1
serving
Carrots 1 ½
cup Peach and Blueberry Parfait 1
serving Pumpkin Pecan Oatmeal 1
serving
Blueberries 1
cup
Smashed White Bean and Avocado Sandwich 1
serving
Protein-boosted Yogurt 1
serving Fruit & Fiber Chicken Salad 1
serving Edamame Sesame Bowl 1 ½
serving Apple Walnut Parfait 1
serving Protein Power Oats 2
serving
Protein Yogurt and Blueberries 1
serving
Waldorf-ish Salad 1
serving Tuna Steak with Salsa 1
serving Zucchini Spears 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 | 3,221 | 3,198 |
| Carbs | 331g | 331g |
| Net carbs | 270g | 269g |
| Fat | 124g | 121g |
| Protein | 228g | 233g |
| Fiber | 61g | 61g |
Want a little less or more? See the 3200 Calorie Mediterranean Meal Plan or the 3300 Calorie Mediterranean Meal Plan.
See all our Mediterranean meal plans. Not following a specific diet? See the 3250 Calorie Meal Plan.
3250 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
3250 Calorie Vegan Meal Plan Plants only, no animal products
3250 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
3250 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
3250 Calorie Low Carb Meal Plan 203g carbs a day or less, 25% of Calories
3250 Calorie Low Fat Meal Plan 108g fat a day or less, 30% of Calories
3250 Calorie High Protein Meal Plan At least 244g protein a day, 30% of Calories
3250 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
