Meal Plan Examples

Mediterranean 30/40/30 Meal Plan Example

An example of a full day of Mediterranean 30/40/30 eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This Mediterranean 30/40/30 day has about 155 grams of protein, 205 grams of carbs and 69 grams of fat. Most of its protein comes from Greek yogurt, shrimp and chicken breast. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,003 cal

Carbs205 g

Protein155 g

Fat69 g

Fiber: 38 g

Breakfast

546 cal · 42 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1¼ cups (306 g)	181	31 g	11 g	1 g
Oats (rolled), cooked with water¾ cup dry (61 g)	230	8 g	41 g	4 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Lunch

533 cal · 39 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked3½ oz (99 g)	164	31 g	0 g	4 g
Bulgur, cooked1¼ cups (228 g)	189	7 g	42 g	1 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
Olive oil1 tbsp (20 ml)	159	0 g	0 g	18 g

Snack

261 cal · 8 g protein

Food	Calories	Protein	Carbs	Fat
Hummus4 tbsp (60 g)	142	5 g	9 g	11 g
Baby carrots10 carrots (100 g)	35	1 g	8 g	0 g
Whole-wheat pita½ large (32 g)	84	3 g	18 g	1 g

Dinner

474 cal · 45 g protein

Food	Calories	Protein	Carbs	Fat
Shrimp, cooked5 oz (142 g)	140	34 g	0 g	0 g
Whole-wheat pasta, cooked1 cup (117 g)	174	7 g	35 g	2 g
Marinara sauce½ cup (132 g)	66	2 g	10 g	2 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

190 cal · 22 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat¾ cup (184 g)	108	19 g	7 g	1 g
Pistachios, dry roasted½ oz (14 g)	81	3 g	4 g	6 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 Greek yogurt or another carb you enjoy for the bulgur. 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 Mediterranean 30/40/30 example come from?

Most of it comes from Greek yogurt (50 g), shrimp (34 g) and chicken breast (31 g), about 74% of the day's 155 g.

How are the calories split in this Mediterranean 30/40/30 example?

Breakfast has about 546 calories, then lunch 533, the snack 261, dinner 474 and the evening snack 190. Breakfast is the biggest meal, at about 27% of the day.

How much fiber does this Mediterranean 30/40/30 example have?

About 38 g, mostly from bulgur and oats. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.