7-Day Mediterranean Meal Plan: 2,000 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Recognized as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to follow with this 2,000-calorie meal plan.

mediterranean diet meal plan at 2000 calories

The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region—fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean meal plan features these good-for-you foods and delicious flavors for a week of healthy of eating. At 2,000 calories, you'll meet all of your nutritional needs to support an active lifestyle, as daily activity is a core component of the Mediterranean lifestyle.

How to Meal Prep Your Week of Meals:

1. When preparing dinner on Day 1, make a full batch of the Basic Quinoa recipe. You'll use leftover throughout the week for lunch on Days 2 & 6, and dinner on Day 3.
2. Make the Sheet-Pan Roasted Root Vegetables. You'll use leftovers for lunch on Days 2, 4 & 6 and dinner on Day 5.
3. Prepare the Herb Vinaigrette to use throughout the week.

 

Day 1

Breakfast (357 calories)

• 1 serving Fig & Ricotta Toast
• 1 medium banana

A.M. Snack (126 calories)

• 2 plums
• 5 walnuts halves

Lunch (607 calories)

• 1 serving Green Salad with Pita Bread & Hummus
• 1 medium orange
• 1 1/2 oz. cheddar cheese

P.M. Snack (167 calories)

• 1 cup raspberries
• 2 Tbsp. almonds

Dinner (560 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 cup Basic Quinoa
• 1 cup Balsamic & Parmesan Broccoli

Evening Snack (201 calories)

• 5 oz. red wine
• 1 Tbsp. dark chocolate chips

Daily Totals: 2,018 calories, 85 g protein, 222 g carbohydrates, 41 g fiber, 85 g fat, 1,833 mg sodium

 

Day 2

Breakfast (498 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana
• 1 Tbsp. peanut butter

A.M. Snack (198 calories)

• 2 Tbsp. almonds
• 1 medium apple

Lunch (527 calories)

• 1 serving Roasted Veggie & Quinoa Salad
• 1 medium orange
• 1 oz. cheddar cheese

P.M. Snack (188 calories)

• 1/4 cup hummus
• 1/2 (6½-in.) whole-wheat pita bread

Dinner (489 calories)

• 1 serving Tomato & Artichoke Gnocchi
• 2 cups mixed greens
• 1 Tbsp. Herb Vinaigrette

Evening Snack (121 calories)

• 5 oz. red wine

Meal-Prep Tip: Save 1 1/2 cups of the Tomato & Artichoke Gnocchi to have for lunch on Day 3.

Daily Totals: 2,019 calories, 62 g protein, 271 g carbohydrates, 53 g fiber, 74 g fat, 1,812 mg sodium

 

Day 3

Breakfast (357 calories)

• 1 serving Fig & Ricotta Toast
• 1 medium banana

A.M. Snack (206 calories)

• 1 medium pear
• 8 walnut halves 

Lunch (489 calories)

• 1 serving Tomato & Artichoke Gnocchi
• 2 cups mixed greens
• 1 Tbsp. Herb Vinaigrette

P.M. Snack (377 calories)

• 1 cup raspberries
• 1 cup whole-milk Greek yogurt
• 2 Tbsp. sliced almonds

Top raspberries with the Greek yogurt and almonds.

Dinner (571 calories)

• 1 serving Cod in Tomato Cream Sauce
• 1 cup Basic Quinoa
• 1 serving Greens with Parmesan Vinaigrette 

Daily Totals: 2,000 calories, 88 g protein, 238 g carbohydrates, 43 g fiber, 81 g fat, 1,764 mg sodium

 

Day 4

Breakfast (352 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oats
• 1 medium orange

A.M. Snack (152 calories)

• 2 plums
• 7 walnut halves

Lunch (471 calories)

• 1 serving Roasted Veggie & Hummus Pita Pockets
• 1 oz. cheddar cheese

P.M. Snack (205 calories)

• 1 medium pear
• 2 Tbsp. almonds

Dinner (632 calories)

• 2 generous cups Chicken & White Bean Soup
• 1 serving Greens with Parmesan Vinaigrette 
• 1 (1-in.) thick slice baguette

Evening Snack (201 calories)

• 5 oz. red wine
• 1 Tbsp. dark chocolate chips

Meal-Prep Tip: Save 2 cups of the Chicken & White Bean Soup to have for lunch on Day 5.

Daily Totals: 2,013 calories, 99 g protein, 230 g carbohydrates, 40 g fiber, 75 g fat, 1,979 mg sodium

 

Day 5

Breakfast (498 calories)

• 1 serving Muesli with Raspberries
• 1 medium banana
• 1 Tbsp. peanut butter

A.M. Snack (197 calories)

• 1 cup diced cucumber
• 1 Tbsp. Herb Vinaigrette
• 1 oz. cheddar cheese

Toss cucumber with vinaigrette.

Lunch (491 calories)

• 2 cups Chicken & White Bean Soup
• 1 (1-in.) thick slice baguette

P.M. Snack (213 calories)

• 3 Tbsp. hummus
• 1/2 (6½-in.) whole-wheat pita bread
• 1/2 cup carrots

Dinner (583 calories)

• 1 serving Roasted Root Vegetables with Goat Cheese
• 1 serving Greens with Parmesan Vinaigrette 

Daily Totals: 1,982 calories, 103 g protein, 214 g carbohydrates, 43 g fiber, 88 g fat, 2,315 mg sodium

 

Day 6

Breakfast (392 calories)

• 1 serving Creamy Blueberry-Pecan Overnight Oats
• 1 medium pear

A.M. Snack (126 calories)

• 1 cup diced cucumber
• 1 Tbsp. Herb Vinaigrette
• 5 walnuts halves

Toss cucumber with vinaigrette.

Lunch (467 calories)

• 1 serving Chickpea & Veggie Grain Bowl
• 1 medium orange
• 2 Tbsp. almonds 

P.M. Snack (213 calories)

• 3 Tbsp. hummus
• 1/2 (6½-in.) whole-wheat pita bread
• 1/2 cup carrots

Dinner (611 calories)

• 1 serving Slow-Cooker Mediterranean Chicken & Orzo
• 1 serving Greens with Parmesan Vinaigrette 
• 1 (1 1/2-in.) medium slice baguette

Evening Snack (201 calories)

• 5 oz. red wine
• 1 Tbsp. dark chocolate chips

Meal-Prep Tip: Save 1 serving of the Slow-Cooker Mediterranean Chicken & Orzo for lunch on Day 7.

Daily Totals: 2,009 calories, 76 g protein, 264 g carbohydrates, 47 g fiber, 69 g fat, 2,154 mg sodium

 

Day 7

Breakfast (434 calories)

• 1 1/2 serving (about 1 cup) Rainbow Frittata
• 1 medium banana

A.M. Snack (377 calories)

• 1 cup raspberries
• 1 cup whole-milk Greek yogurt
• 2 Tbsp. sliced almonds

Top raspberries with yogurt and almonds.

Lunch (381 calories)

• 1 serving Slow-Cooker Mediterranean Chicken & Orzo
• 1 1/2 cups mixed greens
• 2 Tbsp. Herb Vinaigrette

P.M. Snack (213 calories)

• 3 Tbsp. hummus
• 1/2 (6½-in.) whole-wheat pita bread
• 1/2 cup carrots

Dinner (583 calories)

• 1 serving Dijon Salmon with Green Bean Pilaf
• 1 serving Greens with Parmesan Vinaigrette 

Daily Totals: 1,988 calories, 124 g protein, 157 g carbohydrates, 40 g fiber, 100 g fat, 2,287 mg sodium

 

Watch: How to Make Rainbow Frittata

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