7-Day Mediterranean Meal Plan: 2,000 Calories

This 2,000-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for a Mediterranean diet. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. The Mediterranean diet emphasizes fruits, vegetables, whole grains, legumes, fish, nuts, olive oil and other plan based oils, and limits unhealthy fats and refined sugars. If a particular nutrient is of concern, consider speaking with your health care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

Not sure if this is the right plan for you? Calculate your calorie level and find the diet meal plan that will work best for you.

Plan Ahead: If you will be short on time, you can make the Spiced Chickpea "Nuts" ahead of time.

Day 1

Breakfast (428 calories)
Oatmeal with Fruit & Nuts
• 3/4 cup oatmeal cooked in 3/4cup skim milk and 3/4 cup water
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with walnuts, honey and a pinch of cinnamon
• 1 clementine

A.M. Snack (200 calories)
• 1 medium apple
• 1 Tbsp. peanut butter

Lunch (458 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 8 Kalamata olives, pitted
• 1/4 cup Spiced Chickpea "Nuts"

Combine ingredients and top salad with 1/2 Tbsp. each balsamic vinaigrette and olive oil.
• Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted

P.M. Snack (180 calories)
• 1 hard-bolied egg seasoned with a pinch each of salt and pepper
• 2 medium carrots
• 2 Tbsp. hummus

Dinner (565 calories)
Roast Salmon with Fennel & Couscous
• 5 oz. roasted salmon fillet, coated with 1/4 tsp. olive oil, 1/4 teaspoon dried oregano and seasoned with a pinch each of salt and pepper
• 1 cup roasted fennel bulb, tossed with 1/2 Tbsp. olive oil and a pinch each of salt and pepper
• 1 cup cooked whole-wheat couscous topped with 1 Tbsp. chopped walnuts
Garnish with a wedge of lemon
• Serve with 1/2 whole-wheat pita round )6-1/2-inch), toasted

Evening Snack (193 calories)
• 1 medium fresh fig or 1 medium plum
• 1 oz. dark chocolate

Day 2

Breakfast (444 calories)
Oatmeal with Fruit & Nuts
• 3/4 cup oatmeal cooked in 3/4cup skim milk and 3/4cup water
• 1/2 cup sliced strawberries
• 1/5 Tbsp. chopped walnuts
• 2 tsp honey
Top oatmeal with strawberries, walnuts, honey and a pinch of cinnamon

A.M. Snack (236 calories)
• 1 banana
• 10 walnut halves

Lunch (477 calories)
Green Salad with Spiced Chickpea "Nuts"
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 8 cherry tomatoes, halved
• 2 Tbsp. feta cheese
• Top with 1 serving Spiced Chickpea "Nuts"
• 8 Kalamata olives, pitted
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• Serve with 1/2 whole-wheat pita round (6-1/2-inch), toasted

P.M. Snack (207 calories)
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
• 2 Tbsp. hummus
• 2 clementines

Dinner (639 calories)
• 2 1/4 cup Tomato & Artichoke Gnocchi
• 2 cup mixed greens
Top salad with 1/2 Tbsp. each balsamic vinegar & olive oil

Day 3

Breakfast (453 calories)
Egg & Toast Breakfast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 2 large eggs, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 2 clementine

A.M. Snack (190 calories)
• 1/4 cup Spiced Chickpea "Nuts"
• 7 dried apricots

Lunch (498 calories)
Leftovers
• 1 1/2 cups Tomato & Artichoke Gnocchi
• Top gnocchi with 1 Tbsp. feta cheese
• 2 cups mixed greens
Top salad greens with 1/2 Tbsp. each balsamic vinaigrette & olive oil.

P.M. Snack (225 calories)
• 1 medium apple
• 10 walnut halves

Dinner (626 calories)
Cod with Vegetables & Couscous
• 6 oz. cod, cooked in 2 tsp. olive oil and seasoned with herbs of your liking (try parsley)
• 1/2 cup cherry tomatoes, 1 cup sliced zucchini sautéed in 1/2 Tbsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 1/4 cup cooked whole-wheat couscous
• 1 whole-wheat pita round (6-1/2-inch), toasted
Garnish with a wedge of lemon.

Day 4

Breakfast (453 calories)
Peanut Butter & Banana Toast
• 2 slices whole-wheat toast
• 2 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (101 calories)
• 1 medium pear

Lunch (480 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 2 Tbsp. grated carrot
• 8 walnut halves
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar
• Serve with 1 whole-wheat pita round (6-1/2-inch), toasted, with 3 Tbsp. hummus for dipping.

P.M. Snack (150 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup sliced strawberries

Dinner (602 calories)
• 2 cups Italian Egg Drop Soup
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 2 slice whole-wheat bread, toasted and drizzled with 1 tsp. olive oil

Evening Snack (234 calories)
• 1 1/2 oz. dark chocolate

Day 5

Breakfast (428 calories)

Oatmeal with Honey & Walnuts
• 3/4 cup oatmeal cooked in 3/4cup skim milk and 3/4 cup water
• 1 Tbsp. chopped walnuts
• 2 tsp. honey
Top oatmeal with walnuts, honey and a pinch of cinnamon
• 1 clementine

A.M. Snack (252 calories)
• 1 medium apple
• 1 1/2 Tbsp. peanut butter

Lunch (495 calories)
Leftovers
• 2 cups Italian Egg Drop Soup
• 1 slice whole-wheat bread, toasted
• 2 cups arugula topped with 1/2 Tbsp. each olive oil & balsamic vinegar
• 1 cup strawberries

P.M. Snack (206 calories)
• 1 medium pear
• 8 walnut halves

Dinner (637 calories)
• 1 1/2 serving Roast Pork, Asparagus & Cherry Tomato Bowl

Plan Ahead: Hard-boil an egg for tomorrow's snack.

Day 6

Breakfast (453 calories)
Peanut Butter & Banana Toast
• 2 slice whole-wheat toast
• 2 Tbsp. peanut butter
• 1 medium banana

A.M. Snack (128 calories)
• 1 hard-boiled egg seasoned with a pinch each of salt and pepper
• 2 medium carrots

Lunch (488 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup cucumber slices
• 5 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 5 walnut halves
Combine ingredients and top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1/2 whole-wheat pita round (6-1/2-inch), toasted
• 1/4 cup hummus for dipping

P.M. Snack (150 calories)
• 1 cup nonfat plain Greek yogurt
• 1/3 cup sliced strawberries

Dinner (597 calories)
• 1 serving Mediterranean Tuna Spinach Salad
• Serve with 2 slices whole-wheat bread, toasted, drizzled with 1 tsp. olive oil each

Evening Snack (193 calories)
• 1 medium fresh fig
• 1 oz. dark chocolate

Day 7

Breakfast (453 calories)
Egg Toast
• 1 slice whole-wheat bread, toasted
• 1/2 medium avocado, mashed
• 2 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray). Season with a pinch each salt and pepper.
Top toast with avocado and egg.
• 2 clementines

A.M. Snack (252 calories)
• 1 medium apple
• 1 1/2 Tbsp. peanut butter

Lunch (488 calories)
Green Salad with Pita Bread & Hummus
• 2 cups mixed greens
• 1/2 cup sliced cucumber
• 5 cherry tomatoes, halved
• 1 1/2 Tbsp. feta cheese
• 5 walnut halves
Top salad with 1/2 Tbsp. each olive oil & balsamic vinegar.
• 1 whole-wheat pita round (6-1/2-inch), toasted
• 1/4 cup hummus for dipping

P.M. Snack (198 calories)
• 10 walnut halves
• 8 dried apricots

Dinner (589 calories)
• 1 serving Chicken Saltimbocca
• 1 1/4 cup cooked whole-wheat couscous
• 1 cup steamed broccoli florets

Note: If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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