2,500-Calorie Mediterranean Meal Plan: 7 Days + Grocery List
In short: this 2,500-calorie Mediterranean meal plan gives you 7 days of breakfast, lunch and dinner plus 2 snacks a day, averaging 2516 kcal, 123 g protein, 237 g carbs and 111 g fat per day. Built on vegetables, legumes, whole grains, fish and olive oil, with little red meat.
- Calories
- 2516
- Protein
- 123 g
- Carbs
- 237 g
- Fat
- 111 g
Who it's for: Anyone who wants the eating pattern health bodies keep recommending, without guessing what to cook.
Your 7-day menu
Monday
2500 kcal · P 127 g · C 241 g · F 105 g
BreakfastGreek yoghurt with walnuts & honey600 kcal · 33 g protein3 min · portion ×1.5
- 375 g (13.2 oz) Greek yoghurt (2%)
- 30 g (1.1 oz) Walnuts
- 15 g (0.5 oz) Honey
- 120 g (4.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
LunchSardine & tomato wholegrain toast720 kcal · 42 g protein5 min · portion ×1.5
- 150 g (5.3 oz) Canned sardines (drained)
- 105 g (3.7 oz) Wholegrain bread
- 150 g (5.3 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
DinnerLentil, spinach & tomato stew780 kcal · 39 g protein30 min · portion ×1.5
- 120 g (4.2 oz) Green lentils (dry)
- 300 g (10.6 oz) Chopped tomatoes
- 120 g (4.2 oz) Baby spinach
- 60 g (2.1 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
SnackAlmonds & an orange220 kcal · 7 g protein1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
SnackHummus & cucumber180 kcal · 6 g protein2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Tuesday
2528 kcal · P 119 g · C 242 g · F 108 g
BreakfastTomato & olive oil toast with eggs616 kcal · 28 g protein10 min · portion ×1.4
- 98 g (3.5 oz) Sourdough bread
- 1.5 Tomato
- 3 Eggs
- 14 ml (0.5 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
LunchFarro, roasted veg & hummus bowl756 kcal · 25 g protein25 min · portion ×1.4
- 98 g (3.5 oz) Farro or bulgur (dry)
- 210 g (7.4 oz) Aubergine / eggplant
- 1.5 Bell pepper
- 70 g (2.5 oz) Hummus
Roast veg, cook farro, top with hummus.
DinnerBaked cod with tomatoes, olives & potatoes756 kcal · 53 g protein30 min · portion ×1.4
- 238 g (8.4 oz) Cod fillet
- 280 g (9.9 oz) Baby potatoes
- 168 g (5.9 oz) Cherry tomatoes
- 35 g (1.2 oz) Olives
- 14 ml (0.5 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Wednesday
2528 kcal · P 122 g · C 225 g · F 122 g
BreakfastSavoury oats with feta & spinach588 kcal · 25 g protein10 min · portion ×1.4
- 70 g (2.5 oz) Rolled oats
- 70 g (2.5 oz) Baby spinach
- 42 g (1.5 oz) Feta
- 1.5 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
LunchGreek salad with chickpeas700 kcal · 25 g protein10 min · portion ×1.4
- 168 g (5.9 oz) Chickpeas (drained)
- 168 g (5.9 oz) Cucumber
- 1.5 Tomato
- 56 g (2.0 oz) Feta
- 21 ml (0.7 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
DinnerChicken souvlaki with tzatziki & pitta840 kcal · 59 g protein25 min · portion ×1.4
- 210 g (7.4 oz) Chicken breast
- 1.5 Wholemeal pitta
- 112 g (4.0 oz) Greek yoghurt (2%)
- 84 g (3.0 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Thursday
2500 kcal · P 127 g · C 241 g · F 105 g
- BreakfastGreek yoghurt with walnuts & honey600 kcal · 33 g protein
3 min · portion ×1.5
- 375 g (13.2 oz) Greek yoghurt (2%)
- 30 g (1.1 oz) Walnuts
- 15 g (0.5 oz) Honey
- 120 g (4.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
- LunchSardine & tomato wholegrain toast720 kcal · 42 g protein
5 min · portion ×1.5
- 150 g (5.3 oz) Canned sardines (drained)
- 105 g (3.7 oz) Wholegrain bread
- 150 g (5.3 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
- DinnerLentil, spinach & tomato stew780 kcal · 39 g protein
30 min · portion ×1.5
- 120 g (4.2 oz) Green lentils (dry)
- 300 g (10.6 oz) Chopped tomatoes
- 120 g (4.2 oz) Baby spinach
- 60 g (2.1 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Friday
2528 kcal · P 119 g · C 242 g · F 108 g
- BreakfastTomato & olive oil toast with eggs616 kcal · 28 g protein
10 min · portion ×1.4
- 98 g (3.5 oz) Sourdough bread
- 1.5 Tomato
- 3 Eggs
- 14 ml (0.5 fl oz) Olive oil
Rub toast with grated tomato and oil; top with boiled eggs.
- LunchFarro, roasted veg & hummus bowl756 kcal · 25 g protein
25 min · portion ×1.4
- 98 g (3.5 oz) Farro or bulgur (dry)
- 210 g (7.4 oz) Aubergine / eggplant
- 1.5 Bell pepper
- 70 g (2.5 oz) Hummus
Roast veg, cook farro, top with hummus.
- DinnerBaked cod with tomatoes, olives & potatoes756 kcal · 53 g protein
30 min · portion ×1.4
- 238 g (8.4 oz) Cod fillet
- 280 g (9.9 oz) Baby potatoes
- 168 g (5.9 oz) Cherry tomatoes
- 35 g (1.2 oz) Olives
- 14 ml (0.5 fl oz) Olive oil
Roast potatoes 15 min, add cod, tomatoes and olives for 15 min at 200 °C / 400 °F.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Saturday
2528 kcal · P 122 g · C 225 g · F 122 g
- BreakfastSavoury oats with feta & spinach588 kcal · 25 g protein
10 min · portion ×1.4
- 70 g (2.5 oz) Rolled oats
- 70 g (2.5 oz) Baby spinach
- 42 g (1.5 oz) Feta
- 1.5 Egg
Cook oats in water with salt, stir in spinach, top with feta and egg.
- LunchGreek salad with chickpeas700 kcal · 25 g protein
10 min · portion ×1.4
- 168 g (5.9 oz) Chickpeas (drained)
- 168 g (5.9 oz) Cucumber
- 1.5 Tomato
- 56 g (2.0 oz) Feta
- 21 ml (0.7 fl oz) Olive oil
Chop and toss everything with oregano and red wine vinegar.
- DinnerChicken souvlaki with tzatziki & pitta840 kcal · 59 g protein
25 min · portion ×1.4
- 210 g (7.4 oz) Chicken breast
- 1.5 Wholemeal pitta
- 112 g (4.0 oz) Greek yoghurt (2%)
- 84 g (3.0 oz) Cucumber
Grill marinated chicken skewers; serve in pitta with tzatziki.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
Sunday
2500 kcal · P 127 g · C 241 g · F 105 g
- BreakfastGreek yoghurt with walnuts & honey600 kcal · 33 g protein
3 min · portion ×1.5
- 375 g (13.2 oz) Greek yoghurt (2%)
- 30 g (1.1 oz) Walnuts
- 15 g (0.5 oz) Honey
- 120 g (4.2 oz) Fresh figs or berries
Top yoghurt with walnuts, fruit and honey.
- LunchSardine & tomato wholegrain toast720 kcal · 42 g protein
5 min · portion ×1.5
- 150 g (5.3 oz) Canned sardines (drained)
- 105 g (3.7 oz) Wholegrain bread
- 150 g (5.3 oz) Cherry tomatoes
Pile sardines and halved tomatoes on toast with lemon.
- DinnerLentil, spinach & tomato stew780 kcal · 39 g protein
30 min · portion ×1.5
- 120 g (4.2 oz) Green lentils (dry)
- 300 g (10.6 oz) Chopped tomatoes
- 120 g (4.2 oz) Baby spinach
- 60 g (2.1 oz) Sourdough bread
Simmer lentils in tomatoes and stock 25 min; stir in spinach.
- SnackAlmonds & an orange220 kcal · 7 g protein
1 min
- 25 g (0.9 oz) Almonds
- 1 Orange
Peel and eat.
- SnackHummus & cucumber180 kcal · 6 g protein
2 min
- 50 g (1.8 oz) Hummus
- 150 g (5.3 oz) Cucumber
Dip and eat.
Grocery list for the week
Everything above, combined and rounded, for one person. Pantry basics like salt, pepper and spices aren't listed.
- Almonds180 g (6.3 oz)
- Aubergine / eggplant420 g (14.8 oz)
- Baby potatoes560 g (1.2 lb)
- Baby spinach500 g (1.1 lb)
- Bell pepper3
- Canned sardines (drained)450 g (15.9 oz)
- Cherry tomatoes790 g (1.7 lb)
- Chicken breast420 g (14.8 oz)
- Chickpeas (drained)340 g (12.0 oz)
- Chopped tomatoes900 g (2.0 lb)
- Cod fillet480 g (1.1 lb)
- Cucumber1.55 kg (3.4 lb)
- Egg3
- Eggs6
- Farro or bulgur (dry)200 g (7.1 oz)
- Feta200 g (7.1 oz)
- Fresh figs or berries360 g (12.7 oz)
- Greek yoghurt (2%)1.35 kg (3.0 lb)
- Green lentils (dry)360 g (12.7 oz)
- Honey50 g (1.8 oz)
- Hummus490 g (1.1 lb)
- Olive oil100 ml (3.4 fl oz)
- Olives70 g (2.5 oz)
- Orange7
- Rolled oats140 g (4.9 oz)
- Sourdough bread380 g (13.4 oz)
- Tomato6
- Walnuts90 g (3.2 oz)
- Wholegrain bread320 g (11.3 oz)
- Wholemeal pitta3
Tips for a Mediterranean week
- Use extra-virgin olive oil as your main cooking and dressing fat.
- Aim for fish twice a week, including one oily fish like salmon or sardines.
- Legumes three times a week keep it filling and cheap.
Common questions
Is 2,500 calories right for me?
Energy needs depend on age, size, sex and activity. As a rough guide, the NHS cites about 2,000 kcal a day for women and 2,500 for men. If you're unsure — especially below 1,800 kcal — check with a doctor or registered dietitian first.
Can I swap meals between days?
Yes. Every breakfast, lunch and dinner in this plan is portioned to the same daily total, so swapping like-for-like keeps you on target.
How are the numbers worked out?
Calories and macros are estimates from standard food composition values for each ingredient amount shown. Brands vary, so treat them as a close guide rather than lab results.