2000 Calorie Mediterranean Meal Plan
The Mediterranean diet is consistently ranked the world's healthiest eating pattern. This 2,000-calorie plan features olive oil, fish, whole grains, legumes, and plenty of vegetables — balanced macros with heart-healthy fats.
Calories
1619
per day
Protein
85g
per day
Carbs
150g
per day
Fat
70g
per day
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Start your free trial7-Day Meal Plan
Monday
1680 cal · 99g P · 144g C · 71g FGreek yogurt (170g), Honey (1 tsp), Walnuts (15g), Figs (2)
Grilled chicken (140g), Tabbouleh salad, Hummus (3 tbsp), Pita (1)
Olives (10), Feta cheese (30g), Cucumber
Baked sea bass (150g), Roasted potatoes with oregano, Greek salad
Orange, Almonds (15g)
Tuesday
1700 cal · 76g P · 176g C · 72g FWhole grain toast (2), Olive oil drizzle, Tomato slices, Poached egg
Lentil and vegetable stew (350ml), Crusty bread, Olive oil
Apple, Tahini (1 tbsp)
Grilled lamb chop (130g), Couscous (120g cooked), Roasted eggplant
Dates (3), Pistachios (15g)
Wednesday
1650 cal · 110g P · 130g C · 69g FShakshuka (2 eggs), Whole grain bread (1 slice)
Grilled salmon (150g), Orzo salad with vegetables, Lemon olive oil dressing
Hummus (3 tbsp), Bell pepper strips, Carrot sticks
Chicken souvlaki (150g), Tzatziki, Grilled vegetables, Pita
Greek yogurt (120g), Honey
Thursday
1540 cal · 80g P · 166g C · 55g FGranola (50g), Milk, Banana, Mixed nuts (10g)
White bean and tuna salad, Olive oil dressing, Cherry tomatoes
Fresh figs (3), Goat cheese (20g)
Shrimp pasta (140g shrimp), Whole wheat spaghetti (80g), Garlic, tomato, basil
Herbal tea, Dark chocolate (15g)
Friday
1620 cal · 79g P · 144g C · 76g FAvocado toast (1 slice whole grain), Cherry tomatoes, Olive oil
Falafel wrap: pita, falafel (4), Tahini, pickles, tomato
Greek yogurt (150g), Walnuts (10g), Honey
Grilled swordfish (150g), Roasted Mediterranean vegetables, Brown rice (100g)
Grapes, Cheese (20g)
Saturday
1560 cal · 67g P · 142g C · 76g FOatmeal (50g), Honey, Cinnamon, Almonds (15g), Banana
Grilled octopus or calamari (120g), Lemon, Arugula salad, Olive oil
Pita chips, Baba ganoush (3 tbsp)
Moussaka (home-style, 1 serving), Side salad
Dried apricots (4), Pistachios (10g)
Sunday
1580 cal · 81g P · 146g C · 72g FSpinach and feta borek (2 pieces), Tea
Grilled chicken (140g), Fattoush salad, Pita croutons
Labneh (3 tbsp), Olive oil, Za'atar, Bread
Stuffed grape leaves (6), Grilled fish (130g), Tabbouleh
Fresh fruit salad, Mint
Weekly Grocery List
Protein
- •Chicken breast (430g)
- •Lamb chops (130g)
- •Salmon (150g)
- •Sea bass (150g)
- •Swordfish (150g)
- •Shrimp (140g)
- •White fish (130g)
- •Calamari (120g)
- •Tuna (canned, 80g)
- •Eggs (6)
- •Greek yogurt (440g)
- •Feta cheese (80g)
- •Goat cheese
Produce
- •Tomatoes
- •Cucumber
- •Eggplant
- •Bell peppers
- •Carrots
- •Spinach
- •Arugula
- •Potatoes
- •Bananas (2)
- •Oranges
- •Figs
- •Grapes
- •Dates
- •Apricots (dried)
- •Lemons
- •Fresh herbs (parsley, mint, basil)
Grains & Legumes
- •Whole grain bread
- •Pita bread
- •Whole wheat pasta
- •Couscous
- •Brown rice
- •Orzo
- •Oats
- •Granola
- •Lentils
- •White beans
- •Chickpeas (for falafel)
Mediterranean Staples
- •Extra virgin olive oil
- •Olives (Kalamata)
- •Hummus
- •Tahini
- •Baba ganoush
- •Labneh
- •Walnuts
- •Almonds
- •Pistachios
- •Honey
- •Dark chocolate
- •Za'atar
- •Oregano
Tips for Success
Use extra virgin olive oil as your primary fat source — drizzle on bread, salads, and vegetables instead of butter.
Eat fish at least 3 times per week. The omega-3s support heart and brain health.
Fresh herbs transform simple dishes. Keep parsley, mint, and basil on hand.
Meals should be social — the Mediterranean lifestyle values sitting down and eating slowly.
A glass of red wine with dinner is traditional, but optional. It doesn't add nutritional value.
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Take the free quizCommon Questions
What makes the Mediterranean diet special?
It's rich in healthy fats (olive oil, nuts, fish), high in fiber, and low in processed foods. Studies link it to reduced heart disease, better brain health, and longer lifespan. It's also one of the most enjoyable diets to follow.
Is the Mediterranean diet good for weight loss?
Yes — the high fiber and healthy fat content keeps you full. This plan is set at maintenance calories (2,000), but reducing portions by 20% would create a weight loss version at about 1,600 calories.
Can I follow this in the US?
Absolutely. All ingredients are available at regular grocery stores. The key principles — olive oil, fish, vegetables, whole grains, legumes — work everywhere.