Meal Plan Examples

Mediterranean Low-Carb Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This Mediterranean lower-carb day has about 162 grams of protein, 90 grams of carbs and 113 grams of fat. Most of its protein comes from salmon, tuna and eggs. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,004 cal

Carbs90 g

Protein162 g

Fat113 g

Fiber: 24 g

Breakfast

519 cal · 31 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, scrambled4 large (244 g)	364	24 g	4 g	27 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Cherry tomatoes1 cup (149 g)	27	1 g	6 g	0 g
Feta cheese1 oz (28 g)	75	4 g	1 g	6 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Lunch

528 cal · 56 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained6 oz (170 g)	197	43 g	0 g	1 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Chickpeas, cooked¾ cup (123 g)	202	11 g	34 g	3 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

330 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, whole milk1 cup (245 g)	238	22 g	10 g	12 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Dinner

510 cal · 47 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked7 oz (198 g)	409	44 g	0 g	25 g
Eggplant, cooked1 cup (99 g)	35	1 g	9 g	0 g
Zucchini, cooked1 cup (180 g)	27	2 g	5 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

117 cal · 4 g protein

Food	Calories	Protein	Carbs	Fat
Almonds½ oz (14 g)	82	3 g	3 g	7 g
Strawberries¾ cup (108 g)	35	1 g	8 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 salmon or another carb you enjoy for the chickpeas. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this Mediterranean low-carb example come from?

Most of it comes from salmon (44 g), tuna (43 g) and eggs (24 g), about 69% of the day's 162 g.

How are the calories split in this Mediterranean low-carb example?

Breakfast has about 519 calories, then lunch 528, the snack 330, dinner 510 and the evening snack 117. Lunch is the biggest meal, at about 26% of the day.

How much fiber does this Mediterranean low-carb example have?

About 24 g, mostly from chickpeas and eggplant. That's below the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.