Mediterranean meal plan

A sample day at 2,000 kcal

Picked and portioned by the FixTheWeek planner. Your own plan is sized to your goal and changes from day to day.

1. BreakfastMillet porridge with apple and tahini571 kcal · 30 min · 14 g protein
2. LunchWholewheat tuna pasta574 kcal · 25 min · 49 g protein
3. Afternoon snackQuark with cucumber and walnuts279 kcal · 5 min · 27 g protein
4. DinnerBeef skewers with bulgur572 kcal · 35 min · 50 g protein

1,996 kcal · 140 g protein · 211 g carbs · 67 g fat

FixTheWeek isn't a substitute for medical advice.

Recipes for this plan (88)

• Almond chia pudding295 kcal · 10 g protein
• Apple overnight oats479 kcal · 11 g protein
• Apple slices with almond butter308 kcal · 9 g protein
• Avocado and houmous toast469 kcal · 13 g protein
• Baked feta with chickpeas552 kcal · 31 g protein
• Beef skewers with bulgur561 kcal · 49 g protein
• Beef steak with asparagus and cherry tomatoes487 kcal · 54 g protein
• Beef steak with garlic-parsley dressing and grilled vegetables487 kcal · 51 g protein
• Blueberry kefir smoothie308 kcal · 14 g protein
• Breakfast burrito452 kcal · 27 g protein
• Buckwheat pancakes with mixed berries403 kcal · 20 g protein
• Carrot and houmous pinwheels383 kcal · 10 g protein
• Cauliflower-crust veggie pizza443 kcal · 32 g protein
• Chicken and quinoa salad466 kcal · 52 g protein
• Chicken pesto pasta597 kcal · 51 g protein
• Chicken, avocado and seed salad485 kcal · 48 g protein
• Chickpea and spinach curry489 kcal · 22 g protein
• Chickpea tabbouleh497 kcal · 20 g protein
• Chickpea, quinoa and roasted pepper bowl570 kcal · 27 g protein
• Chocolate protein balls366 kcal · 10 g protein
• Chocolate protein mousse276 kcal · 21 g protein
• Chocolate tofu mousse266 kcal · 18 g protein
• Cinnamon breakfast quinoa336 kcal · 13 g protein
• Cocoa and cherry baked oats404 kcal · 15 g protein
• Crackers with beetroot houmous441 kcal · 17 g protein
• Edamame with sea salt323 kcal · 22 g protein
• Eggs, spinach and avocado on toast443 kcal · 22 g protein
• Falafel wholemeal wrap563 kcal · 17 g protein
• Greek chicken pitta495 kcal · 53 g protein
• Greek yogurt protein bowl549 kcal · 20 g protein
• Grilled halloumi with quinoa557 kcal · 33 g protein
• Grilled peach with yogurt303 kcal · 15 g protein
• Houmous with crunchy veg452 kcal · 11 g protein
• Houmous with roasted chickpeas394 kcal · 15 g protein
• Lemon chia pudding204 kcal · 5 g protein
• Lemon cod with peas427 kcal · 46 g protein
• Lemon prawn couscous459 kcal · 45 g protein
• Lentil and feta salad404 kcal · 26 g protein
• Lentil bolognese486 kcal · 24 g protein
• Lentil-stuffed courgettes346 kcal · 23 g protein
• Mango chia bowl with skyr352 kcal · 25 g protein
• Mediterranean baked cod286 kcal · 38 g protein
• Mediterranean chicken bowl576 kcal · 53 g protein
• Mediterranean egg pitta497 kcal · 26 g protein
• Mediterranean pork steak431 kcal · 56 g protein
• Mediterranean turkey burger486 kcal · 49 g protein
• Millet porridge with apple and tahini430 kcal · 10 g protein
• Mini banana oat muffins343 kcal · 12 g protein
• Mixed berry kefir smoothie232 kcal · 12 g protein
• Mushroom and pea risotto468 kcal · 21 g protein
• Mussels in herby tomato sauce271 kcal · 29 g protein
• Oat protein cookies456 kcal · 17 g protein
• Olive and feta cucumber cups254 kcal · 13 g protein
• One-pan lemon chicken orzo495 kcal · 52 g protein
• Pear protein porridge432 kcal · 25 g protein
• Pear with ricotta and walnuts334 kcal · 13 g protein
• Peppered beef steak with tomato and rocket430 kcal · 47 g protein
• Pork steak with garlic green beans398 kcal · 57 g protein
• Prawn and tomato pasta457 kcal · 43 g protein
• Protein pancakes with strawberries444 kcal · 28 g protein
• Quark and radish toast269 kcal · 27 g protein
• Quark with cucumber and walnuts345 kcal · 34 g protein
• Quark with pineapple and mint318 kcal · 30 g protein
• Quark, banana and cocoa bowl375 kcal · 36 g protein
• Ricotta and fig toast486 kcal · 20 g protein
• Roasted vegetable couscous485 kcal · 21 g protein
• Salade niçoise414 kcal · 42 g protein
• Salmon and potato salad567 kcal · 39 g protein
• Salmon with courgettes and green beans513 kcal · 42 g protein
• Sesame tofu bowl496 kcal · 25 g protein
• Shakshuka with feta268 kcal · 20 g protein
• Skyr with apple and walnuts312 kcal · 24 g protein
• Skyr with blueberries and almonds250 kcal · 24 g protein
• Skyr with kiwi and pistachios323 kcal · 26 g protein
• Smoked salmon on rye426 kcal · 25 g protein
• Spinach, feta and tomato omelette349 kcal · 26 g protein
• Tofu and vegetable stir-fry386 kcal · 29 g protein
• Trout fillet with new potatoes485 kcal · 46 g protein
• Trout with almonds473 kcal · 48 g protein
• Tuna and bean salad319 kcal · 42 g protein
• Turkey meatballs with couscous552 kcal · 53 g protein
• Vegan burrito bowl620 kcal · 20 g protein
• Vegan lentil moussaka448 kcal · 22 g protein
• Vegan quinoa burger556 kcal · 28 g protein
• Veggie tofu scramble231 kcal · 21 g protein
• Wholewheat tuna pasta503 kcal · 43 g protein
• Yogurt with granola and peach493 kcal · 21 g protein
• Yogurt with raspberries and chia309 kcal · 16 g protein

Other meal plans

• Keto meal planA day of keto eating with very few carbohydrates and most of your energy from healthy fats: eggs, fish, meat, cheese, nuts, avocado and low-carb vegetables.See a sample day
• Low-carb meal planA low-carb day with less bread, pasta and sugar, and more protein, vegetables and healthy fats, without going as far as keto.See a sample day
• High-protein meal planA day with about 35% of its energy from protein, for building or keeping muscle and staying full for longer. Every recipe below has at least 20 g of protein.See a sample day
• Vegetarian meal planA vegetarian day without meat or fish, built on eggs, dairy, pulses, nuts and vegetables, with enough protein.See a sample day
• Vegan meal planA 100% plant-based day built on pulses, wholegrains, nuts, seeds, fruit and vegetables, with the protein worked out for you.See a sample day
• 1500-calorie meal planA balanced day of breakfast, lunch, a snack and dinner that adds up to about 1500 calories, with protein, carbs and fat for every meal.See a sample day
• 1800-calorie meal planA balanced day of breakfast, lunch, a snack and dinner that adds up to about 1800 calories, with protein, carbs and fat for every meal.See a sample day
• 2000-calorie meal planA balanced day of breakfast, lunch, a snack and dinner that adds up to about 2000 calories, with protein, carbs and fat for every meal.See a sample day