mediterranean diet meal plan at 2000 calories
The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Read More: 8 Ways to Follow the Mediterranean Diet for Better Health If you’re looking for a lower calorie level, see this same meal plan at 1,200 and 1,500 calorie plans. And don’t miss our seasonal Mediterranean meal plans for summer and fall! How to Meal Prep Your Week of Meals: Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You’ll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use. Don’t Miss: 30 Days of Mediterranean Diet Dinners Day 1 Dijon Salmon with Green Bean Pilaf Breakfast (324 calories) 1 serving Rainbow Frittata1 medium banana A.M. Snack (177 calories) 1 medium orange15 unsalted almonds Lunch (468 calories) 1 serving Green Salad with Pita Bread & Hummus1 medium apple P.M. Snack (362 calories) 1 cup raspberries1 cup whole-milk Greek yogurt1 Tbsp. chia seeds Dinner (561 calories) 1 serving Dijon Salmon with Green Bean Pilaf1-inch thick baguette slice Evening Snack (125 calories) 5 fluid ounces red wine Daily Totals: 2,017 calories, 97 g protein, 212 g carbohydrates, 43 g fiber, 83 g fat, 1,960 mg sodium Day 2 creamy pasta with mushrooms Breakfast (365 calories) 1 serving Muesli with Raspberries1 hard-boiled egg A.M. Snack (146 calories) 1 plum15 unsalted almonds Lunch (504 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 large whole wheat pita P.M. Snack (216 calories) 2 Tbsp. hummus2 medium carrots1 ounce cheddar cheese Dinner (593 calories) 1 serving Linguine with Creamy Mushroom Sauce1 serving Basic Green Salad with Vinaigrette Evening Snack (156 calories) 1 ounce dark chocolate Daily Totals: 1,981 calories, 72 g protein, 227 g carbohydrates, 50 g fiber, 94 g fat, 1,839 mg sodium Day 3 fig toast with sliced almonds Breakfast (357 calories) 1 serving Fig & Ricotta Toast1 medium banana A.M. Snack (176 calories) 2 plums15 unsalted almonds Lunch (575 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple1.5 Tbsp. peanut butter P.M. Snack (362 calories) 1 cup raspberries1 cup whole-milk Greek yogurt1 Tbsp. chia seeds Dinner (544 calories) 1 serving Cod in Tomato Cream Sauce1 cup Basic Quinoa1 serving Basic Green Salad with Vinaigrette Daily Totals: 2,014 calories, 91 g protein, 215 g carbohydrates, 49 g fiber, 93 g fat, 1,492 mg sodium Day 4 4513586.jpg Breakfast (473 calories) 1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg1 medium banana A.M. Snack (176 calories) 1 medium orange1 ounce cheddar cheese Lunch (431 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple Afternoon Snack (176 calories) 2 plums15 unsalted almonds Dinner (592 calories) 1 serving Mediterranean Chickpea Quinoa Bowl1 serving Basic Green Salad with Vinaigrette Evening Snack (125 calories) 5 fluid ounces red wine Daily Totals: 1,974 calories, 56 g protein, 224 g carbohydrates, 44 g fiber, 90 g fat, 1,615 mg sodium Day 5 Chicken & White Bean Soup Breakfast (470 calories) 1 serving Muesli with Raspberries1 hard-boiled egg1 medium banana A.M. Snack (176 calories) 2 plums15 unsalted almonds Lunch (575 calories) 1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple1.5 Tbsp. peanut butter P.M. Snack (176 calories) 1 medium orange1 ounce cheddar cheese Dinner (491 calories) 2 generous cups Chicken & White Bean Soup1-inch thick slice baguette1 serving Basic Green Salad with Vinaigrette Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6. Daily Totals: 2,002 calories, 109 g protein, 227 g carbohydrates, 51 g fiber, 85 g fat, 1,623 mg sodium Day 6 Eggs in Tomato Sauce with Chickpeas Spinach Breakfast (473 calories) 1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg1 medium banana A.M. Snack (176 calories) 1 medium orange1 ounce cheddar cheese Lunch (461 calories) 1 1/2 cups Chicken & White Bean Soup1-inch thick baguette slice1 medium apple P.M. Snack (129 calories) 3 Tbsp. hummus2 medium carrots Dinner (635 calories) 1 serving Eggs in Tomato Sauce with Chickpeas & SpinachTopped with 1 Tbsp. crumbled feta cheese and 1 Tbsp. olive oil1 large whole wheat pita Evening Snack (125 calories) 5 fluid ounces red wine Daily Totals: 1,998 calories, 91 g protein, 242 g carbohydrates, 39 g fiber, 70 g fat, 2,243 mg sodium Day 7 Slow-Cooker Mediterranean Chicken & Orzo Breakfast (434 calories) 1 serving Fig & Ricotta Toast1 medium banana1 hard-boiled egg A.M. Snack (362 calories) 1 cup raspberries1 cup whole-milk Greek Yogurt1 Tbsp. chia seeds Lunch (564 calories) 1 serving Green Salad with Pita Bread & Hummus1 medium apple1 Tbsp. peanut butter P.M. Snack (102 calories) 2 Tbsp. hummus2 medium carrots Dinner (397 calories) 1 serving Slow-Cooker Mediterranean Chicken & Orzo1-inch thick slice baguette1 serving Basic Green Salad with Vinaigrette Daily Totals: 1,974 calories, 102 g protein, 245 g carbohydrates, 50 g fiber, 74 g fat, 2,318 mg sodium Watch: How to Make Dijon Salmon with Green Bean Pilaf
mediterranean diet meal plan at 2000 calories
mediterranean diet meal plan at 2000 calories
mediterranean diet meal plan at 2000 calories
The Mediterranean diet has long been recognized as one of the healthiest and most delicious ways to eat. The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region-fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating.
Read More: 8 Ways to Follow the Mediterranean Diet for Better Health
If you’re looking for a lower calorie level, see this same meal plan at 1,200 and 1,500 calorie plans. And don’t miss our seasonal Mediterranean meal plans for summer and fall!
How to Meal Prep Your Week of Meals:
Meal prep the Brussels Sprouts Salad with Crispy Chickpeas to have for lunch during the busy work week. Store in air-tight meal-prep containers to keep fresh.On Day 3, cook a double batch of Basic Quinoa when making dinner and save leftover quinoa in a large air-tight glass container. You’ll use more quinoa for the Mediterranean Chickpea Quinoa Bowl recipe on Day 4. Any quinoa leftover after that can be portioned out into individual servings and frozen for future use.
Don’t Miss: 30 Days of Mediterranean Diet Dinners
Day 1
Dijon Salmon with Green Bean Pilaf
Breakfast (324 calories)
1 serving Rainbow Frittata1 medium banana
A.M. Snack (177 calories)
1 medium orange15 unsalted almonds
Lunch (468 calories)
1 serving Green Salad with Pita Bread & Hummus1 medium apple
P.M. Snack (362 calories)
1 cup raspberries1 cup whole-milk Greek yogurt1 Tbsp. chia seeds
Dinner (561 calories)
1 serving Dijon Salmon with Green Bean Pilaf1-inch thick baguette slice
Evening Snack (125 calories)
5 fluid ounces red wine
Daily Totals: 2,017 calories, 97 g protein, 212 g carbohydrates, 43 g fiber, 83 g fat, 1,960 mg sodium
Day 2
creamy pasta with mushrooms
Breakfast (365 calories)
1 serving Muesli with Raspberries1 hard-boiled egg
A.M. Snack (146 calories)
1 plum15 unsalted almonds
Lunch (504 calories)
1 serving Brussels Sprouts Salad with Crispy Chickpeas1 large whole wheat pita
P.M. Snack (216 calories)
2 Tbsp. hummus2 medium carrots1 ounce cheddar cheese
Dinner (593 calories)
1 serving Linguine with Creamy Mushroom Sauce1 serving Basic Green Salad with Vinaigrette
Evening Snack (156 calories)
1 ounce dark chocolate
Daily Totals: 1,981 calories, 72 g protein, 227 g carbohydrates, 50 g fiber, 94 g fat, 1,839 mg sodium
Day 3
fig toast with sliced almonds
Breakfast (357 calories)
1 serving Fig & Ricotta Toast1 medium banana
A.M. Snack (176 calories)
2 plums15 unsalted almonds
Lunch (575 calories)
1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple1.5 Tbsp. peanut butter
Dinner (544 calories)
1 serving Cod in Tomato Cream Sauce1 cup Basic Quinoa1 serving Basic Green Salad with Vinaigrette
Daily Totals: 2,014 calories, 91 g protein, 215 g carbohydrates, 49 g fiber, 93 g fat, 1,492 mg sodium
Day 4
4513586.jpg
Breakfast (473 calories)
1 serving Creamy Blueberry-Pecan Overnight Oats1 hard-boiled egg1 medium banana
1 medium orange1 ounce cheddar cheese
Lunch (431 calories)
1 serving Brussels Sprouts Salad with Crispy Chickpeas1 medium apple
Afternoon Snack (176 calories)
Dinner (592 calories)
1 serving Mediterranean Chickpea Quinoa Bowl1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,974 calories, 56 g protein, 224 g carbohydrates, 44 g fiber, 90 g fat, 1,615 mg sodium
Day 5
Chicken & White Bean Soup
Breakfast (470 calories)
1 serving Muesli with Raspberries1 hard-boiled egg1 medium banana
P.M. Snack (176 calories)
Dinner (491 calories)
2 generous cups Chicken & White Bean Soup1-inch thick slice baguette1 serving Basic Green Salad with Vinaigrette
Meal-Prep Tip: Save 1 1/2 cups of the Chicken & White Bean Soup to have for lunch on Day 6.
Daily Totals: 2,002 calories, 109 g protein, 227 g carbohydrates, 51 g fiber, 85 g fat, 1,623 mg sodium
Day 6
Eggs in Tomato Sauce with Chickpeas Spinach
Lunch (461 calories)
1 1/2 cups Chicken & White Bean Soup1-inch thick baguette slice1 medium apple
P.M. Snack (129 calories)
3 Tbsp. hummus2 medium carrots
Dinner (635 calories)
1 serving Eggs in Tomato Sauce with Chickpeas & SpinachTopped with 1 Tbsp. crumbled feta cheese and 1 Tbsp. olive oil1 large whole wheat pita
Daily Totals: 1,998 calories, 91 g protein, 242 g carbohydrates, 39 g fiber, 70 g fat, 2,243 mg sodium
Day 7
Slow-Cooker Mediterranean Chicken & Orzo
Breakfast (434 calories)
1 serving Fig & Ricotta Toast1 medium banana1 hard-boiled egg
A.M. Snack (362 calories)
1 cup raspberries1 cup whole-milk Greek Yogurt1 Tbsp. chia seeds
Lunch (564 calories)
1 serving Green Salad with Pita Bread & Hummus1 medium apple1 Tbsp. peanut butter
P.M. Snack (102 calories)
2 Tbsp. hummus2 medium carrots
Dinner (397 calories)
1 serving Slow-Cooker Mediterranean Chicken & Orzo1-inch thick slice baguette1 serving Basic Green Salad with Vinaigrette
Daily Totals: 1,974 calories, 102 g protein, 245 g carbohydrates, 50 g fiber, 74 g fat, 2,318 mg sodium
Watch: How to Make Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
Dijon Salmon with Green Bean Pilaf
creamy pasta with mushrooms
creamy pasta with mushrooms
fig toast with sliced almonds
fig toast with sliced almonds
4513586.jpg
4513586.jpg
Chicken & White Bean Soup
Chicken & White Bean Soup
Eggs in Tomato Sauce with Chickpeas Spinach
Eggs in Tomato Sauce with Chickpeas Spinach
Slow-Cooker Mediterranean Chicken & Orzo
Slow-Cooker Mediterranean Chicken & Orzo
