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.
Updated November 15, 2019

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 diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating.

Read More: 8 Ways to Follow the Mediterranean Diet for Better Health

If you're looking for a lower calorie level, see this same meal plan at 1,200 and 1,500 calorie plans. And don't miss our seasonal Mediterranean meal plans for summer and fall!

How to Meal Prep Your Week of Meals:

  1. Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.
  2. On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You'll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.

Don't Miss: 30 Days of Mediterranean Diet Dinners

Day 1

Breakfast (324 calories)

A.M. Snack (177 calories)

  • 1 medium orange
  • 15 unsalted almonds

Lunch (468 calories)

P.M. Snack (362 calories)

  • 1 cup raspberries
  • 1 cup whole-milk Greek yogurt
  • 1 Tbsp. chia seeds

Dinner (561 calories)

Evening Snack (125 calories)

  • 5 fluid ounces red wine

Daily Totals: 2,017 calories, 97 g protein, 212 g carbohydrates, 43 g fiber, 83 g fat, 1,960 mg sodium

Day 2

Breakfast (365 calories)

A.M. Snack (146 calories)

  • 1 plum
  • 15 unsalted almonds

Lunch (504 calories)

P.M. Snack (216 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots
  • 1 ounce cheddar cheese

Dinner (593 calories)

Evening Snack (156 calories)

  • 1 ounce dark chocolate

Daily Totals: 1,981 calories, 72 g protein, 227 g carbohydrates, 50 g fiber, 94 g fat, 1,839 mg sodium

Day 3

Breakfast (357 calories)

A.M. Snack (176 calories)

  • 2 plums
  • 15 unsalted almonds

Lunch (575 calories)

P.M. Snack (362 calories)

  • 1 cup raspberries
  • 1 cup whole-milk Greek yogurt
  • 1 Tbsp. chia seeds

Dinner (544 calories)

Daily Totals: 2,014 calories, 91 g protein, 215 g carbohydrates, 49 g fiber, 93 g fat, 1,492 mg sodium

Day 4

Breakfast (473 calories)

A.M. Snack (176 calories)

  • 1 medium orange
  • 1 ounce cheddar cheese

Lunch (431 calories)

Afternoon Snack (176 calories)

  • 2 plums
  • 15 unsalted almonds

Dinner (592 calories)

Evening Snack (125 calories)

  • 5 fluid ounces red wine

Daily Totals: 1,974 calories, 56 g protein, 224 g carbohydrates, 44 g fiber, 90 g fat, 1,615 mg sodium

Day 5

Breakfast (470 calories)

A.M. Snack (176 calories)

  • 2 plums
  • 15 unsalted almonds

Lunch (575 calories)

P.M. Snack (176 calories)

  • 1 medium orange
  • 1 ounce cheddar cheese

Dinner (491 calories)

Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.

Daily Totals: 2,002 calories, 109 g protein, 227 g carbohydrates, 51 g fiber, 85 g fat, 1,623 mg sodium

Day 6

Breakfast (473 calories)

A.M. Snack (176 calories)

  • 1 medium orange
  • 1 ounce cheddar cheese

Lunch (461 calories)

P.M. Snack (129 calories)

  • 3 Tbsp. hummus
  • 2 medium carrots

Dinner (635 calories)

Evening Snack (125 calories)

  • 5 fluid ounces red wine

Daily Totals: 1,998 calories, 91 g protein, 242 g carbohydrates, 39 g fiber, 70 g fat, 2,243 mg sodium

Day 7

Breakfast (434 calories)

A.M. Snack (362 calories)

  • 1 cup raspberries
  • 1 cup whole-milk Greek Yogurt
  • 1 Tbsp. chia seeds

Lunch (564 calories)

P.M. Snack (102 calories)

  • 2 Tbsp. hummus
  • 2 medium carrots

Dinner (397 calories)

Daily Totals: 1,974 calories, 102 g protein, 245 g carbohydrates, 50 g fiber, 74 g fat, 2,318 mg sodium

Watch: How to Make Dijon Salmon with Green Bean Pilaf

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