Mediterranean meal plan: 2,000 kcal per day

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Daily calories 2,000 kcal

Monday

Millet with blackberries and sunflower seeds400 kcal

Ingredients and method

60g dry millet · 227 kcal
136g blackberries · 59 kcal
20g sunflower seeds · 114 kcal

Cook the millet in water until tender. Top with blackberries and sunflower seeds.

banana144g | 128 kcal

peanut butter12g | 72 kcal

Baked Cod with Tomatoes, Capers, and Potatoes800 kcal

carrot sticks149g | 61 kcal

hummus59g | 139 kcal

firm tofu149g | 214 kcal

raw carrots119g | 49 kcal

avocado54g | 87 kcal

olive oil (for cooking)6g | 50 kcal

Tuesday

whole wheat bread65g | 165 kcal

ham52g | 75 kcal

boiled egg66g | 102 kcal

tomatoes222g | 40 kcal

cucumber122g | 18 kcal

apple159g | 83 kcal

cottage cheese120g | 117 kcal

Greek Lentil Soup with Spinach and Lemon800 kcal

walnuts18g | 119 kcal

dark chocolate14g | 81 kcal

raw lean beef

raw spinach113g | 26 kcal

whole wheat bread57g | 143 kcal

olive oil (for cooking)6g | 50 kcal

Wednesday

cottage cheese267g | 262 kcal

banana155g | 138 kcal

grapes100g | 69 kcal

cheddar cheese32g | 131 kcal

Moroccan Chicken Tagine with Apricots and Almonds800 kcal

bell pepper sticks228g | 46 kcal

hummus65g | 154 kcal

raw salmon

raw broccoli

dry white rice

olive oil (for cooking)6g | 50 kcal

Thursday

whole wheat bread52g | 131 kcal

hummus70g | 165 kcal

avocado46g | 74 kcal

tomatoes169g | 30 kcal

pear157g | 89 kcal

cottage cheese113g | 111 kcal

Spanish Shrimp with Garlic and Smoked Paprika over White Beans800 kcal

walnuts21g | 140 kcal

apple116g | 60 kcal

raw chicken breast

raw broccoli

dry quinoa

olive oil (for cooking)6g | 50 kcal

Friday

Banana oat pancakes with yogurt400 kcal

Ingredients and method

81g banana · 72 kcal
34g oats · 130 kcal
99g egg · 142 kcal
95g nonfat Greek yogurt · 56 kcal

Blend or mash the banana with oats and egg. Cook small pancakes in a nonstick pan and serve with yogurt.

apple153g | 80 kcal

peanut butter20g | 120 kcal

Lebanese Mujadara with Caramelized Onions800 kcal

nonfat Greek yogurt186g | 110 kcal

chia seeds19g | 90 kcal

raw turkey breast

asparagus124g | 25 kcal

dry brown rice

olive oil (for cooking)6g | 50 kcal

Saturday

boiled egg128g | 198 kcal

cottage cheese167g | 164 kcal

tomatoes211g | 38 kcal

nonfat Greek yogurt248g | 146 kcal

strawberries167g | 54 kcal

Catalan Spinach and Chickpea Saute with Raisins and Pine Nuts800 kcal

cucumber235g | 35 kcal

cream cheese47g | 165 kcal

tuna136g | 158 kcal

raw kale

raw potatoes

olive oil (for cooking)6g | 50 kcal

Sunday

whole wheat bread53g | 133 kcal

ham53g | 76 kcal

cheddar cheese33g | 136 kcal

tomatoes197g | 35 kcal

cucumber131g | 20 kcal

raw carrots158g | 65 kcal

cottage cheese138g | 135 kcal

Greek Tomato Feta Bouyiourdi with Chickpeas and Pita800 kcal

cucumber268g | 40 kcal

hummus67g | 160 kcal

raw shrimp, peeled and deveined

raw green beans

raw sweet potatoes

olive oil (for cooking)6g | 50 kcal

Explore a Mediterranean-style week with vegetables, legumes, fish, olive oil, grains, and dairy. Snacks use no more than two ingredients each.

7 days, 5 meals daily. Portions are scaled to 2,000 kcal per day.

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Mediterranean meal plan: 2,000 kcal per day

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