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.

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

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:

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)

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)

A.M. Snack (198 calories)

  • 2 Tbsp. almonds
  • 1 medium apple

Lunch (527 calories)

P.M. Snack (188 calories)

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

Dinner (489 calories)

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)

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)

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)

A.M. Snack (197 calories)

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)

Toss cucumber with vinaigrette.

Lunch (467 calories)

P.M. Snack (213 calories)

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

Dinner (611 calories)

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)

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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