2020 Calorie Mediterranean Meal Plan
Eat This Much creates personalized meal plans based on your food preferences, budget, schedule, and more. Try it with the Mediterranean diet, celebrated for its blend of delicious flavors and health benefits, with a focus on heart-healthy fats, lean proteins, and plenty of fruits and vegetables
Whether you're aiming to shed a few pounds or maintain your current weight, a 2020 calorie meal plan might be what you need to reach your goals. For those following a Mediterranean diet, this calorie range supports your goals while emphasizing heart-healthy, nutrient-dense foods. Our planner provides you with balanced, nutrient-dense meals that keep you satisfied while helping you reach your goals.
Today's Meal Plan
Breakfast
Parsley and Tomato Scramble
2 servings
Lunch
Tuna and Avocado Salad
1 serving
Peanut Butter & Carrots
1 serving
Dinner
Chicken Fajitas
1 serving
Avocado
1 avocado
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 2000 Calories, 144g protein, 76g fat, and 204g carbs (170g net carbs). You can generate your own custom plans like this with a free Eat This Much account and generate complete instant grocery lists with our Premium features.
Day 1
Breakfast
Peach and Peanut Butter Snack 1 serving
Lunch
Blueberries 0.5 cup
Dinner
Tilapia with Kale and Tomato 1 serving
Garlic Rice 1 serving
Snack
Blueberry Vanilla Greek Yogurt 1 serving
Day 2
Breakfast
Protein Power Oats 1 serving
Peaches and Almond Butter on Toast 1 serving
Lunch
Almonds and Blueberries Yogurt Snack 2 serving
Peach Caprese Salad 0.5 serving
Dinner
Strawberry Salad 1 serving
Garlic Balsamic Green Beans 1 serving
Snack
Almond Mango Protein Shake 1 shake
Day 3
Breakfast
Peanut Butter Protein Oats 1 serving
Peaches & Almond Butter on Toast 1 serving
Lunch
Greek Yogurt and Berry Parfait 1.5 serving
Almonds 0.5 ounce
Dinner
Chicken Wraps 1 rollup
Green Pea & Almond Salad 1 serving
Snack
White Bean & Artichoke Toast 1 serving
Day 4
Breakfast
Protein Power Oats 1 serving
Toast with Tomato and Hummus 1 serving
Lunch
Brie cheese on bread 1 serving
Dinner
Strawberry Salad 1 serving
Zesty Honey Kale 1 serving
Snack
Day 5
Breakfast
Microwave Peanut Butter Protein Oats 1 serving
Yogurt with Walnuts & Honey 1 serving
Lunch
Sunrise Smoothie 1 serving
Strawberry and Walnut Spinach Salad 1 serving
Dinner
Chicken and Ranch Wrap 1 wrap
Green Bean Healthy Tuna Salad 3 serving
Snack
Peanut Butter and Honey Toast 1 sandwich
Day 6
Breakfast
Protein Power Oats 1 serving
Peaches and Almond Butter on Toast 1 serving
Lunch
Greek Yogurt and Berry Parfait 1.5 serving
Caprese Salad 0.5 serving
Dinner
Strawberry Salad 1 serving
Garlic Balsamic Green Beans 1 serving
Snack
White Bean & Artichoke Toast 1 serving
Day 7
Breakfast
Peanut Butter Protein Oats 1 serving
Toast with Tomato and Hummus 1 serving
Lunch
Almonds and Blueberries Yogurt Snack 0.5 serving
Green Bean Healthy Tuna Salad 3 serving
Dinner
Tilapia with Kale and Tomato 1 serving
Garlic Rice 1 serving
Snack
Peach and Peanut Butter Snack 1 serving
Features of Eat This Much
- Follow any eating style or create your own. You can customize popular eating styles like vegan and paleo to match your needs and preferences.
- Detailed nutrition information for each ingredient, recipe, and meal. Easily track vitamins, minerals, and macronutrients as you follow your plan, and add your own foods to track your intake as you follow along.
- Take the anxiety out of picking what to eat. With a meal plan, you make the important decisions ahead of time and on your own schedule. Then there's nothing to worry about when it's meal time.
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Browse Diet Plans
Keto Low-carb, high-fat diet focusing on ketosis for energy and weight management
Vegan Excludes all animal products, emphasizing plant-based foods for health and ethics
Vegetarian Plant-based diet including dairy and eggs, avoiding meat for health and ethics
Paleo Emulates ancient diet with whole foods, free of processed items and grains
Mediterranean Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet
Low Carb Reduces carbohydrate intake, focusing on proteins and fats for energy
Low Fat Limits fat consumption, emphasizing lean proteins, grains, and vegetables
High Protein Prioritizes protein intake for muscle growth and repair, with balanced nutrients
Gluten Free Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains
Other See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more