7-Day Mediterranean Meal Plan: 2,000 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 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 Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce 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)

• 1 serving Rainbow Frittata
• 1 medium banana

A.M. Snack (177 calories)

• 1 medium orange
• 15 unsalted almonds

Lunch (468 calories)

• 1 serving Green Salad with Pita Bread & Hummus
• 1 medium apple

P.M. Snack (362 calories)

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

Dinner (561 calories)

• 1 serving Dijon Salmon with Green Bean Pilaf
• 1-inch thick baguette slice

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)

• 1 serving Muesli with Raspberries
• 1 hard-boiled egg

A.M. Snack (146 calories)

• 1 plum
• 15 unsalted almonds

Lunch (504 calories)

• 1 serving Brussels Sprouts Salad with Crispy Chickpeas
• 1 large whole wheat pita

P.M. Snack (216 calories)

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

Dinner (593 calories)

• 1 serving Linguine with Creamy Mushroom Sauce
• 1 serving Basic Green Salad with Vinaigrette

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)

• 1 serving Fig & Ricotta Toast
• 1 medium banana

A.M. Snack (176 calories)

• 2 plums
• 15 unsalted almonds

Lunch (575 calories)

• 1 serving Brussels Sprouts Salad with Crispy Chickpeas
• 1 medium apple
• 1.5 Tbsp. peanut butter

P.M. Snack (362 calories)

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

Dinner (544 calories)

• 1 serving Cod in Tomato Cream Sauce
• 1 cup Basic Quinoa
• 1 serving Basic Green Salad with Vinaigrette

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)

• 1 serving Creamy Blueberry-Pecan Overnight Oats
• 1 hard-boiled egg
• 1 medium banana

A.M. Snack (176 calories)

• 1 medium orange
• 1 ounce cheddar cheese

Lunch (431 calories)

• 1 serving Brussels Sprouts Salad with Crispy Chickpeas
• 1 medium apple

Afternoon Snack (176 calories)

• 2 plums
• 15 unsalted almonds

Dinner (592 calories)

• 1 serving Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce
• 1 serving Basic Green Salad with Vinaigrette

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)

• 1 serving Muesli with Raspberries
• 1 hard-boiled egg
• 1 medium banana

A.M. Snack (176 calories)

• 2 plums
• 15 unsalted almonds

Lunch (575 calories)

• 1 serving Brussels Sprouts Salad with Crispy Chickpeas
• 1 medium apple
• 1.5 Tbsp. peanut butter

P.M. Snack (176 calories)

• 1 medium orange
• 1 ounce cheddar cheese

Dinner (491 calories)

• 2 generous cups Chicken & White Bean Soup
• 1-inch thick slice baguette
• 1 serving Basic Green Salad with Vinaigrette

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)

• 1 serving Creamy Blueberry-Pecan Overnight Oats
• 1 hard-boiled egg
• 1 medium banana

A.M. Snack (176 calories)

• 1 medium orange
• 1 ounce cheddar cheese

Lunch (461 calories)

• 1 1/2 cups Chicken & White Bean Soup
• 1-inch thick baguette slice
• 1 medium apple

P.M. Snack (129 calories)

• 3 Tbsp. hummus
• 2 medium carrots

Dinner (635 calories)

• 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach
• Topped with 1 Tbsp. crumbled feta cheese and 1 Tbsp. olive oil
• 1 large whole wheat pita

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)

• 1 serving Fig & Ricotta Toast
• 1 medium banana
• 1 hard-boiled egg

A.M. Snack (362 calories)

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

Lunch (564 calories)

• 1 serving Green Salad with Pita Bread & Hummus
• 1 medium apple
• 1 Tbsp. peanut butter

P.M. Snack (102 calories)

• 2 Tbsp. hummus
• 2 medium carrots

Dinner (397 calories)

• 1 serving Slow-Cooker Chicken & Orzo with Tomatoes & Olives
• 1-inch thick slice baguette
• 1 serving Basic Green Salad with Vinaigrette

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