Mediterranean Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This Mediterranean-style day uses fish, chicken, chickpeas, whole grains, vegetables, fruit, nuts and olive oil, with a little feta and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,976 cal

Carbs172 g

Protein135 g

Fat91 g

Fiber: 38 g

Breakfast

393 cal · 30 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1 cup (245 g)	145	25 g	9 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Walnuts1 oz (28 g)	185	4 g	4 g	18 g
Honey1 tsp (7 g)	21	0 g	6 g	0 g

Lunch

690 cal · 54 g protein

Food	Calories	Protein	Carbs	Fat
Whole-wheat pita1 large, 6½ in (64 g)	168	6 g	36 g	1 g
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 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 (75 g)	13	1 g	3 g	0 g
Feta cheese1 oz (28 g)	75	4 g	1 g	6 g
Black olives5 large (22 g)	26	0 g	1 g	2 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

168 cal · 4 g protein

Food	Calories	Protein	Carbs	Fat
Baby carrots10 carrots (100 g)	35	1 g	8 g	0 g
Hummus2 tbsp (30 g)	71	2 g	4 g	5 g
Orange1 medium (131 g)	62	1 g	15 g	0 g

Dinner

563 cal · 41 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	293	31 g	0 g	18 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

162 cal · 6 g protein

Food	Calories	Protein	Carbs	Fat
Pistachios, dry roasted1 oz (28 g)	162	6 g	8 g	13 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 Mediterranean example come from?

Most of it comes from chicken breast (35 g), salmon (31 g) and Greek yogurt (25 g), about 68% of the day's 135 g.

How are the calories split in this Mediterranean example?

Breakfast has about 393 calories, then lunch 690, the snack 168, dinner 563 and the evening snack 162. Lunch is the biggest meal, at about 35% of the day.

How much fiber does this Mediterranean example have?

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