3400 Calorie Mediterranean Meal Plan

Here's a 7-day sample week with three meals and a snack a day, averaging 3,287 Calories. Build your own day below, or jump to the full week.

How It Differs from the Standard 3400 Calorie Plan

The Mediterranean plan's macros are within 10g of the standard plan's, so the difference is in the foods it uses.

Want a little less or more? See the 3300 Calorie Mediterranean Meal Plan or the 3500 Calorie Mediterranean Meal Plan.

See all our Mediterranean meal plans. Not following a specific diet? See the 3400 Calorie Meal Plan.

Browse Other 3400 Calorie Diet Plans

• 3400 Calorie Keto Meal Plan 50g net carbs a day or less, about 6% of Calories
• 3400 Calorie Vegan Meal Plan Plants only, no animal products
• 3400 Calorie Vegetarian Meal Plan No meat or fish, with eggs and dairy
• 3400 Calorie Paleo Meal Plan Whole foods, no grains or processed foods
• 3400 Calorie Low Carb Meal Plan 212g carbs a day or less, 25% of Calories
• 3400 Calorie Low Fat Meal Plan 113g fat a day or less, 30% of Calories
• 3400 Calorie High Protein Meal Plan At least 255g protein a day, 30% of Calories
• 3400 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