2160 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 2160 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
Spinach Scrambled Eggs
2 servings
Peanut Butter Banana Smoothie
1 serving
Lunch
Paleo Avocado Tuna Salad (Tuna in Oil)
1 serving
Cauliflower and Hummus Snack
1 serving
Dinner
Zucchini Scramble
1 serving
Cucumber Avocado Caprese Salad
1 serving
Example Seven Day Plan
Here's a sample Mediterranean meal plan with daily averages of 2150 Calories, 147g protein, 84g fat, and 222g carbs (191g 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
Cinnamon Raisin Protein Oatmeal 1 serving
Lunch
Oatmeal banana protein shake 1 shake
Grapes 0.5 cup
Dinner
Summer Pasta 1 serving
Garlic green beans 0.5 serving
Snack
Yogurt with Avocado & Basil 1 serving
Day 2
Breakfast
Buttered Toast with Cinnamon 1 slice
Lunch
Apple Walnut Parfait 1 serving
Arugula Salad 1 serving
Dinner
Tilapia with Kale and Tomato 1 serving
Jeera (Cumin) Rice 1 serving
Snack
Peach and Peanut Butter Snack 1 serving
Day 3
Breakfast
Protein Power Oats 1 serving
Apples and Almond Butter on Toast 1 serving
Lunch
Greek Yogurt with Blue and Blackberries 2 serving
Curry Spinach Salad 0.5 serving
Dinner
Grilled Cod 1 (8 oz) Fillet
Waldorf-ish Salad 1 serving
Snack
Day 4
Breakfast
Light Peach Yogurt 1 cup
Lunch
Oatmeal banana protein shake 1 shake
Strawberries 0.5 cup
Dinner
Summer Pasta 1 serving
Garlic green beans 0.5 serving
Snack
Peanut Butter and Honey Toast 1 sandwich
Day 5
Breakfast
Protein Power Oats 1 serving
Peaches and Almond Butter on Toast 1 serving
Lunch
Protein Yogurt and Blueberries 1 serving
Blueberries 1 cup
Dinner
Tilapia with Kale and Tomato 1 serving
Garlic Rice 1 serving
Snack
Apples and Almond Butter 1 apple
Day 6
Breakfast
Buttered Toast with Cinnamon 1 slice
Lunch
Strawberry and Walnut Spinach Salad 1 serving
Dinner
Grilled Cod 1 (8 oz) Fillet
Waldorf-ish Salad 1 serving
Snack
Yogurt Peanut Butter Dip & Apples 1 serving
Day 7
Breakfast
Protein Power Oats 1 serving
Yogurt & Raisins 1 serving
Lunch
Oatmeal banana protein shake 1 shake
Grapes 0.5 cup
Dinner
Summer Pasta 1 serving
Green salad 1 serving
Snack
Apples and Almond Butter 1 apple
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