2,500 Calorie Mediterranean Meal Plan Example

An example of a full day of Mediterranean eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This Mediterranean day is about 2,500 calories, with about 166 grams of protein, 222 grams of carbs and 114 grams of fat. Most of its protein comes from chicken breast, salmon and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,495 cal

Carbs222 g

Protein166 g

Fat114 g

Fiber: 46 g

Breakfast

676 cal · 44 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1¼ cups (306 g)	181	31 g	11 g	1 g
Blueberries¾ cup (111 g)	63	1 g	16 g	0 g
Walnuts1½ oz (43 g)	278	6 g	6 g	28 g
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g

Lunch

775 cal · 65 g protein

Food	Calories	Protein	Carbs	Fat
Whole-wheat pita1 large (64 g)	168	6 g	36 g	1 g
Chicken breast, cooked5 oz (142 g)	234	44 g	0 g	5 g
Chickpeas, cooked½ cup (82 g)	134	7 g	22 g	2 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Feta cheese1½ oz (43 g)	113	6 g	2 g	9 g
Black olives5 large olives (22 g)	26	0 g	1 g	2 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

239 cal · 7 g protein

Food	Calories	Protein	Carbs	Fat
Baby carrots10 carrots (100 g)	35	1 g	8 g	0 g
Hummus4 tbsp (60 g)	142	5 g	9 g	11 g
Orange1 medium (131 g)	62	1 g	15 g	0 g

Dinner

591 cal · 44 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5½ oz (156 g)	321	34 g	0 g	19 g
Bulgur, cooked1 cup (182 g)	151	6 g	34 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

214 cal · 7 g protein

Food	Calories	Protein	Carbs	Fat
Pistachios, dry roasted1 oz (28 g)	162	6 g	8 g	13 g
Grapes½ cup (76 g)	52	1 g	14 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the whole-wheat pita. Our high-fiber foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie Mediterranean example come from?

Most of it comes from chicken breast (44 g), salmon (34 g) and Greek yogurt (31 g), about 66% of the day's 166 g.

How are the calories split in this 2,500 calorie Mediterranean example?

Breakfast has about 676 calories, then lunch 775, the snack 239, dinner 591 and the evening snack 214. Lunch is the biggest meal, at about 31% of the day.

How much fiber does this 2,500 calorie Mediterranean example have?

About 46 g, mostly from bulgur and chickpeas. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.