ISE NutritionFind a plan
Home/Meal plans/Mediterranean meal plans

Compare this menu with other muscle gain meal plans.

3000 Calorie Mediterranean Diet Meal Plan

Mediterranean7 days1 adult≈ 2,995 kcal/day

The ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan covers seven days for one adult and averages approximately 2,995 kcal per day. Each day includes five meals with ingredient quantities, preparation steps and estimated nutrition. The grocery list totals the ingredients used in all 35 meals; CSV download and browser printing are available without an account or payment.

Ingredient quantities updated 3 November 2026 · Page guidance updated 3 November 2026
Image is a serving suggestion. Use the ingredient weights listed in the menu.

Quinoa, pepper & feta salad — serving suggestion; follow the listed ingredients
Before you begin

Mediterranean-style examples emphasise vegetables, legumes, grains, olive oil and fish. The term describes a food pattern, not a treatment or a promise of health outcomes.

Contains: egg, fish, milk, peanut, soy, tree nuts, wheat. The list reflects selected ingredients, not all possible product-label allergens or cross-contact.

Daily nutrition totals

Estimated energy from the ingredient weights below, including oil. A target is an organising label; the daily totals show what the menu actually contains.

Daily estimated energy and difference from target
DayEstimated kcalFrom target
Monday2,978-22
Tuesday3,000+0
Wednesday2,995-5
Thursday3,003+3
Friday2,994-6
Saturday3,002+2
Sunday2,996-4

Weekly average: ≈ 2,995 kcal per day.

Meal plan questions

How many calories does the 3000 Calorie Mediterranean Diet Meal Plan provide?

ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan has a target of 3,000 kcal and a calculated seven-day mean of approximately 2,995 kcal per day. The daily table shows actual totals and differences from the target. Rounding, product labels and preparation can change the estimate.

Who are the portions and grocery quantities for?

ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan lists one adult's portions for seven days, including five meals per day. Its grocery list sums those 35 meals. Optional multi-serving batch instructions count only the one serving scheduled in the menu; cooking the entire batch requires extra ingredients.

What does mediterranean mean in this menu?

Mediterranean describes the food pattern, including vegetables, legumes, grains, olive oil and fish. It is not a treatment or a guarantee of health outcomes.

Are ingredient quantities raw, cooked or measured by volume?

Every ingredient states its unit and weighing condition. Grains, pasta and lentils are dry; beans and chickpeas are cooked and drained; egg weights exclude the shell. Follow each listed state rather than substituting a cooked weight for a raw or dry weight.

Can I replace an ingredient or change a portion?

ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan is a fixed example, not a live nutrition calculator. After changing an ingredient or portion, recalculate meal and day totals, update grocery quantities, and check dietary restrictions and allergens. Equal weights are not equal-calorie or nutritionally equivalent substitutions.

Can I download or print the grocery list for free?

The ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan page provides a CSV grocery download, a browser checklist and a Print the full menu button without payment or registration. Checklist selections stay in the current browser when storage is available; they do not sync between devices.

Is this menu a personalised or professionally reviewed diet?

ISE Nutrition 3000 Calorie Mediterranean Diet Meal Plan does not calculate your personal calorie needs or assess medical suitability. No qualified professional nutrition review is documented for the ISE Nutrition catalogue. Ingredient calculations are estimates, not a certification of nutritional completeness.

Seven-day menu

All amounts are for one adult. Weigh or measure ingredients in the stated units and condition, before cooking unless stated otherwise. Water, salt and optional herbs are not included in the nutrition estimate. Egg quantities are edible raw weight, not a whole-egg count: beat eggs, weigh the amount needed and cook until firm. Use the remainder promptly in another cooked dish. Any listed sides are included in the calories and shopping list. Small snacks may be eaten with another meal on the same day without changing their amounts.

This higher-energy example contains substantial meals. If helpful, divide a listed meal into two servings eaten on the same day; the total ingredient amounts, daily nutrition and shopping list stay the same. This target is not a recommendation for your own energy needs.

Monday

Day 1 · 5 meals

≈ 2,978 kcal
Breakfast

Spinach eggs on toast + walnuts

≈ 747 kcal

Whole egg, without shell — 187 g (raw); Spinach — 112 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 120 g (ready to eat); Tomato — 171 g (raw); Olive oil — 10 g (ready to use); Walnut kernels — 5 g (ready to eat).

Protein 43.9 g · Fat 36 g · Carbs 64 g · Fibre 12.1 g

How to make it · about 15 min

Optional batch: 4 equal servings

Whole egg, without shell — 748 g (raw); Spinach — 448 g (raw); Wholewheat bread (vegan-labelled for vegan menus) — 480 g (ready to eat); Tomato — 684 g (raw); Olive oil — 40 g (ready to use); Walnut kernels — 20 g (ready to eat).

Use these batch amounts in the instructions below. For mixed cooked dishes, mix well and divide into 4 equal portions by weight; distribute solid ingredients evenly. Portion drinks separately by volume. Eat one portion for this meal. The calories and weekly grocery list count one portion only: buying and cooking the full optional batch requires extra ingredients. Refrigerate or freeze the other portions promptly; do not automatically substitute them for a different planned meal. Batch quantities use the stated ingredient units, not a predicted cooked yield.

  1. Wilt the spinach in the measured oil. Add beaten eggs and cook until the eggs are firm.
  2. Toast the bread and serve with the eggs and sliced tomato.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
  4. For the optional egg batch, crack enough eggs into a bowl, beat, and weigh the total edible amount listed in the batch ingredients. Egg sizes vary; an egg count is only a shopping estimate. Cook the batch until firm, divide into four equal portions and refrigerate or freeze the portions you will not eat now. Follow the storage guidance below.
Morning snack

Apple & walnuts

≈ 223 kcal

Apple, cored, skin on — 140 g (raw); Walnut kernels — 23 g (ready to eat).

Protein 3.9 g · Fat 15.2 g · Carbs 22.5 g · Fibre 4.9 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Lunch

Quinoa, pepper & feta salad + walnuts

≈ 885 kcal

Quinoa — 100 g (dry); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 250 g (raw); Cucumber, skin on — 200 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 20 g (ready to eat).

Protein 29.4 g · Fat 48 g · Carbs 91.6 g · Fibre 14.6 g

How to make it · about 25 min
  1. Rinse and cook the quinoa; cool slightly.
  2. Dice the pepper and cucumber and combine with quinoa, feta and oil.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
Afternoon snack

Greek yoghurt & berries

≈ 224 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 134 g (raw).

Protein 26.5 g · Fat 1.4 g · Carbs 28.4 g · Fibre 3.2 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Lentil & vegetable pot

≈ 899 kcal

Lentils — 100 g (dry); Brown rice, long grain — 82 g (dry); Carrot — 167 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use).

Protein 34.5 g · Fat 19.6 g · Carbs 151.6 g · Fibre 21.3 g

How to make it · about 35 min
  1. Rinse the lentils. Soften diced carrot and tomato in the oil.
  2. Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.

Day total: Protein 138.2 g · Fat 120.2 g · Carbs 358.1 g · Fibre 56.1 g

Tuesday

Day 2 · 5 meals

≈ 3,000 kcal
Breakfast

Berry overnight oats

≈ 750 kcal

Rolled oats — 97 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 149 g (raw); Walnut kernels — 23 g (ready to eat).

Protein 42.9 g · Fat 22.8 g · Carbs 99.4 g · Fibre 14.9 g

How to make it · about 10 min
  1. Mix the oats and yoghurt, adding water to loosen if needed. Cover and refrigerate overnight.
  2. Top with the berries and chopped walnuts before serving.
Morning snack

Greek yoghurt & berries

≈ 224 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 134 g (raw).

Protein 26.5 g · Fat 1.4 g · Carbs 28.4 g · Fibre 3.2 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Lunch

Chickpea, feta & tomato bowl + quinoa

≈ 902 kcal

Chickpeas, boiled without salt — 250 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 56 g (ready to eat); Tomato — 250 g (raw); Cucumber, skin on — 125 g (raw); Olive oil — 15 g (ready to use); Quinoa — 40 g (dry).

Protein 38.8 g · Fat 36.6 g · Carbs 110.6 g · Fibre 25.4 g

How to make it · about 25 min
  1. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack

Apple & almonds

≈ 223 kcal

Apple, cored, skin on — 162 g (raw); Almonds — 24 g (ready to eat).

Protein 5.5 g · Fat 12.3 g · Carbs 27.5 g · Fibre 6.9 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Chickpea white rice bowl

≈ 901 kcal

Chickpeas, boiled without salt — 190 g (cooked and drained); Tomato — 194 g (raw); Cucumber, skin on — 162 g (raw); Olive oil — 15 g (ready to use); White rice, long-grain, enriched — 109 g (dry).

Protein 27.4 g · Fat 21.2 g · Carbs 152.6 g · Fibre 19 g

How to make it · about 30 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 141.1 g · Fat 94.3 g · Carbs 418.5 g · Fibre 69.4 g

Wednesday

Day 3 · 5 meals

≈ 2,995 kcal
Breakfast

Banana & peanut butter toast + walnuts

≈ 752 kcal

Wholewheat bread (vegan-labelled for vegan menus) — 120 g (ready to eat); Smooth peanut butter, unsweetened — 40 g (ready to eat); Banana, peeled — 200 g (raw); Walnut kernels — 5 g (ready to eat).

Protein 26.7 g · Fat 28.7 g · Carbs 106.4 g · Fibre 14.7 g

How to make it · about 10 min
  1. Toast the bread.
  2. Spread with unsweetened peanut butter and top with sliced banana.
  3. Serve the measured walnuts alongside the meal; do not add extra oil.
Morning snack

Apple & almonds

≈ 223 kcal

Apple, cored, skin on — 162 g (raw); Almonds — 24 g (ready to eat).

Protein 5.5 g · Fat 12.3 g · Carbs 27.5 g · Fibre 6.9 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch

Lentil & vegetable pot

≈ 899 kcal

Lentils — 100 g (dry); Brown rice, long grain — 82 g (dry); Carrot — 167 g (raw); Tomato — 250 g (raw); Olive oil — 15 g (ready to use).

Protein 34.5 g · Fat 19.6 g · Carbs 151.6 g · Fibre 21.3 g

How to make it · about 35 min
  1. Rinse the lentils. Soften diced carrot and tomato in the oil.
  2. Add lentils and enough water to simmer until tender, following the lentil packet. Cook the rice separately and serve together.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 224 kcal

Carrot — 117 g (raw); Chickpeas, boiled without salt — 86 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 8.7 g · Fat 6.5 g · Carbs 34.8 g · Fibre 9.8 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Dinner

Roast chicken, sweet potato & broccoli + quinoa

≈ 897 kcal

Chicken breast, skinless and boneless — 250 g (raw); Sweet potato, edible portion — 300 g (raw); Broccoli — 175 g (raw); Olive oil — 15 g (ready to use); Quinoa — 40 g (dry).

Protein 71.5 g · Fat 24.8 g · Carbs 97.6 g · Fibre 16.4 g

How to make it · about 40 min
  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.

Day total: Protein 146.9 g · Fat 91.9 g · Carbs 417.9 g · Fibre 69.1 g

Thursday

Day 4 · 5 meals

≈ 3,003 kcal
Breakfast

Banana & walnut porridge

≈ 750 kcal

Rolled oats — 90 g (dry); Milk, 2% fat — 198 g (ready to use); Banana, peeled — 165 g (raw); Walnut kernels — 25 g (ready to eat).

Protein 24 g · Fat 26.6 g · Carbs 111.5 g · Fibre 15.1 g

How to make it · about 15 min
  1. Cook the oats with milk and a little water according to the packet.
  2. Slice the banana and add with the chopped walnuts.
Morning snack

Carrot sticks & crushed chickpeas

≈ 224 kcal

Carrot — 117 g (raw); Chickpeas, boiled without salt — 86 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 8.7 g · Fat 6.5 g · Carbs 34.8 g · Fibre 9.8 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Lunch

Lemon-style salmon & quinoa bowl

≈ 903 kcal

Atlantic salmon, farmed, fillet — 203 g (raw); Quinoa — 79 g (dry); Broccoli — 246 g (raw); Olive oil — 12 g (ready to use).

Protein 59.5 g · Fat 44.9 g · Carbs 67.1 g · Fibre 11.9 g

How to make it · about 30 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.
Afternoon snack

Apple & walnuts

≈ 223 kcal

Apple, cored, skin on — 140 g (raw); Walnut kernels — 23 g (ready to eat).

Protein 3.9 g · Fat 15.2 g · Carbs 22.5 g · Fibre 4.9 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Dinner

Tuna & white bean salad + quinoa

≈ 903 kcal

Light tuna in water — 212 g (drained); White beans, boiled without salt — 205 g (cooked and drained); Tomato — 211 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 15 g (ready to use); Quinoa — 70 g (dry).

Protein 73.1 g · Fat 22.5 g · Carbs 106.4 g · Fibre 20.6 g

How to make it · about 25 min
  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.

Day total: Protein 169.2 g · Fat 115.7 g · Carbs 342.3 g · Fibre 62.3 g

Friday

Day 5 · 5 meals

≈ 2,994 kcal
Breakfast

Warm quinoa, berries & yoghurt

≈ 747 kcal

Quinoa — 91 g (dry); Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 150 g (raw); Almonds — 31 g (ready to eat).

Protein 46 g · Fat 22.5 g · Carbs 95.9 g · Fibre 13.8 g

How to make it · about 25 min
  1. Rinse the dry quinoa and simmer in water according to the packet; drain any excess water.
  2. Cool slightly, then serve with yoghurt, berries and almonds.
Morning snack

Apple & walnuts

≈ 223 kcal

Apple, cored, skin on — 140 g (raw); Walnut kernels — 23 g (ready to eat).

Protein 3.9 g · Fat 15.2 g · Carbs 22.5 g · Fibre 4.9 g

How to make it · about 5 min
  1. Core and slice the apple and serve with the walnuts.
Lunch

Roast chicken, sweet potato & broccoli + quinoa

≈ 897 kcal

Chicken breast, skinless and boneless — 250 g (raw); Sweet potato, edible portion — 300 g (raw); Broccoli — 175 g (raw); Olive oil — 15 g (ready to use); Quinoa — 40 g (dry).

Protein 71.5 g · Fat 24.8 g · Carbs 97.6 g · Fibre 16.4 g

How to make it · about 40 min
  1. Heat the oven to 200°C / 390°F. Cut the sweet potato into wedges and toss with part of the measured oil. Roast on a tray until tender, checking from about 25 minutes.
  2. On a separate tray, brush the chicken with the remaining oil and roast until its centre reaches 74°C / 165°F. Start checking after about 20 minutes; timing depends on thickness. Steam the broccoli for 5–7 minutes. Remove each component when ready and serve together.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack

Greek yoghurt & berries

≈ 224 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 134 g (raw).

Protein 26.5 g · Fat 1.4 g · Carbs 28.4 g · Fibre 3.2 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Dinner

Lemon-style salmon & quinoa bowl

≈ 903 kcal

Atlantic salmon, farmed, fillet — 203 g (raw); Quinoa — 79 g (dry); Broccoli — 246 g (raw); Olive oil — 12 g (ready to use).

Protein 59.5 g · Fat 44.9 g · Carbs 67.1 g · Fibre 11.9 g

How to make it · about 30 min
  1. Rinse the quinoa and simmer in water according to the packet.
  2. Brush the salmon and broccoli with the oil. Roast at 190°C / 375°F until the fish reaches 63°C / 145°F. Serve with the quinoa. Optional lemon juice is not included in the estimate.

Day total: Protein 207.4 g · Fat 108.8 g · Carbs 311.5 g · Fibre 50.2 g

Saturday

Day 6 · 5 meals

≈ 3,002 kcal
Breakfast

Tomato & feta eggs + toast

≈ 750 kcal

Whole egg, without shell — 200 g (raw); Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Tomato — 218 g (raw); Spinach — 112 g (raw); Olive oil — 10 g (ready to use); Wholewheat bread (vegan-labelled for vegan menus) — 60 g (ready to eat).

Protein 46.3 g · Fat 44.9 g · Carbs 41.9 g · Fibre 8.7 g

How to make it · about 15 min
  1. Soften the chopped tomato and spinach in the oil.
  2. Add the beaten eggs and crumble in the feta. Cook until the eggs are firm.
  3. Toast the measured bread and serve alongside. Choose vegan-labelled bread where required.
Morning snack

Greek yoghurt & berries

≈ 224 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Blueberries — 134 g (raw).

Protein 26.5 g · Fat 1.4 g · Carbs 28.4 g · Fibre 3.2 g

How to make it · about 5 min
  1. Serve the plain yoghurt with washed berries.
Lunch

Tuna & white bean salad + quinoa

≈ 903 kcal

Light tuna in water — 212 g (drained); White beans, boiled without salt — 205 g (cooked and drained); Tomato — 211 g (raw); Cucumber, skin on — 50 g (raw); Olive oil — 15 g (ready to use); Quinoa — 70 g (dry).

Protein 73.1 g · Fat 22.5 g · Carbs 106.4 g · Fibre 20.6 g

How to make it · about 25 min
  1. Drain the tuna and beans thoroughly.
  2. Dice the vegetables and toss with the tuna, beans and oil. Serve immediately or cover and refrigerate.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.
Afternoon snack

Apple & almonds

≈ 223 kcal

Apple, cored, skin on — 162 g (raw); Almonds — 24 g (ready to eat).

Protein 5.5 g · Fat 12.3 g · Carbs 27.5 g · Fibre 6.9 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Dinner

Chickpea, feta & tomato bowl + quinoa

≈ 902 kcal

Chickpeas, boiled without salt — 250 g (cooked and drained); Feta cheese (vegetarian rennet where needed) — 56 g (ready to eat); Tomato — 250 g (raw); Cucumber, skin on — 125 g (raw); Olive oil — 15 g (ready to use); Quinoa — 40 g (dry).

Protein 38.8 g · Fat 36.6 g · Carbs 110.6 g · Fibre 25.4 g

How to make it · about 25 min
  1. Drain the cooked chickpeas and chop the vegetables.
  2. Toss with the oil and crumble the feta over the top.
  3. For the quinoa side, rinse the listed dry weight and simmer in water according to the packet. Serve alongside; no additional oil is included.

Day total: Protein 190.2 g · Fat 117.7 g · Carbs 314.8 g · Fibre 64.8 g

Sunday

Day 7 · 5 meals

≈ 2,996 kcal
Breakfast

Yoghurt, apple & almond bowl

≈ 748 kcal

Plain Greek yoghurt, 0% fat — 250 g (ready to eat); Apple, cored, skin on — 200 g (raw); Rolled oats — 70 g (dry); Almonds — 40 g (ready to eat).

Protein 43.7 g · Fat 25.8 g · Carbs 92.6 g · Fibre 16.9 g

How to make it · about 10 min
  1. Dice the apple and chop the almonds.
  2. Stir the oats into the yoghurt; allow them to soften, then add the apple and almonds.
Morning snack

Apple & almonds

≈ 223 kcal

Apple, cored, skin on — 162 g (raw); Almonds — 24 g (ready to eat).

Protein 5.5 g · Fat 12.3 g · Carbs 27.5 g · Fibre 6.9 g

How to make it · about 5 min
  1. Core the apple, weigh the edible portion and slice. Serve with the almonds.
Lunch

Chickpea & tofu white rice bowl

≈ 908 kcal

Chickpeas, boiled without salt — 240 g (cooked and drained); Tomato — 194 g (raw); Cucumber, skin on — 162 g (raw); Olive oil — 15 g (ready to use); Nasoya High Protein Super Firm Tofu — vacuum pack — 75 g (as packaged; pat dry, no pressing); White rice, long-grain, enriched — 59 g (dry).

Protein 39.8 g · Fat 27.9 g · Carbs 128 g · Fibre 23.8 g

How to make it · about 30 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Use the listed cooked, drained weight of beans or chickpeas. Warm them through before adding them to the bowl; do not use the same weight of dry pulses.
  3. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  4. Pat dry the measured Nasoya High Protein Super Firm vacuum-pack tofu, cut into cubes and heat in a non-stick pan. Use only the oil already listed. This calculation uses the recorded 91 g label; other tofu varieties require recalculation.
  5. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.
Afternoon snack

Carrot sticks & crushed chickpeas

≈ 224 kcal

Carrot — 117 g (raw); Chickpeas, boiled without salt — 86 g (cooked and drained); Olive oil — 4 g (ready to use).

Protein 8.7 g · Fat 6.5 g · Carbs 34.8 g · Fibre 9.8 g

How to make it · about 10 min
  1. Drain and crush the cooked chickpeas with the oil and a little water.
  2. Cut the carrots into sticks and serve with the chickpea dip.
Dinner

White rice breakfast bowl

≈ 893 kcal

Feta cheese (vegetarian rennet where needed) — 60 g (ready to eat); Red bell pepper, deseeded — 250 g (raw); Cucumber, skin on — 200 g (raw); Olive oil — 15 g (ready to use); Walnut kernels — 20 g (ready to eat); White rice, long-grain, enriched — 103 g (dry).

Protein 22.7 g · Fat 42.6 g · Carbs 109.8 g · Fibre 8.9 g

How to make it · about 40 min
  1. Cook the listed dry white rice separately in water according to the packet, without extra oil. Serve it with the other components. For any other listed grain or lentils, use its own listed dry weight and packet instructions; combine the cooked components only after cooking.
  2. Cut the measured red bell pepper, deseeded into small, even pieces. Roast at 190°C / 375°F until tender, about 25–35 minutes; use baking paper and only a share of the oil already listed for the meal.
  3. Wash and chop the measured tomato or cucumber and add to the bowl just before serving.
  4. Serve all other listed ingredients in their measured amounts alongside or over the bowl. Nuts, fruit, yoghurt, cheese and bread, where listed, are already included in the calories. Do not add an extra dressing.

Day total: Protein 120.4 g · Fat 115.1 g · Carbs 392.7 g · Fibre 66.3 g

Seven-day grocery list

Summed directly from all 35 meals, for one adult. These are edible weights or beverage volumes in the units shown: allow extra for peels, cores, shells or bones. Beans and chickpeas are shown cooked and drained; buy ready-cooked, or use your dry-bean packet's yield. Salt, herbs and water are separate.

Vegetables & fruit

Meat, fish & eggs

Dairy

Grains & starches

Legumes & plant proteins

Nuts, oils & pantry

Download shopping list

Ticks are saved in this browser when local storage is available.

Preparation and storage

  1. Check what you already have.

    Compare the shopping list with your fridge and pantry. Check labels against the eating style and your own restrictions.

  2. Prepare the next few meals.

    Cook a grain or legume batch for the next few days, keeping dry and cooked weights distinct. Do not store the entire cooked week in the fridge.

  3. Keep food safe.

    Refrigerate perishables promptly at 4°C / 40°F or below. Use refrigerated cooked leftovers within 3–4 days, or freeze portions for later. Follow product labels and safe cooking temperatures.

  4. Portion before you cook.

    Weigh or measure each ingredient in its stated unit and condition, including oil. Separate raw meat and fish from ready-to-eat foods; wash hands, utensils and surfaces.

Ingredient swaps and recalculation

Changing ingredients changes nutrition. These are culinary alternatives, not equal-calorie substitutions.

  • Swap chicken for turkey if the eating style permits; use the new ingredient's nutrition.
  • Swap rice for quinoa; dry and cooked weights are not interchangeable.
  • Use plain frozen vegetables in place of fresh where practical; check sauce-free ingredients and cooking instructions.
  • Nut and seed substitutions require an allergy check and a new calculation.

How this menu was calculated.

References: USDA FoodData Central, SR Legacy (April 2018). USDA foods use their per-100 g reference. The three selected US products use the manufacturer value per stated serving × listed quantity ÷ serving quantity, with mL and g kept distinct. Ingredient quantities use whole grams or millilitres as shown, each meal's energy to whole kcal and macros to 0.1 g; day totals sum the displayed meal values. Net carbohydrate subtracts fibre from total carbohydrate.

Nutrition is estimated from the ingredient quantities shown. This example does not assess your personal requirements or establish complete micronutrient adequacy. Product brands, cooking losses and optional additions may alter nutrition. Calories may differ from the 4/9/4 macro formula because database energy factors and fibre vary.

View ingredient records and calculation method · USDA safe cooking temperatures · USDA leftover storage guidance

Nearby calorie targets: mediterranean menus

All Mediterranean plans →
Quinoa, pepper & feta salad — serving suggestionMediterranean

2900 Calorie Mediterranean Diet Meal Plan

On the menu: Quinoa, pepper & feta salad.

7 days · ≈ 2,895 kcal/day
Lentil & vegetable pot — serving suggestion; follow the listed ingredientsMediterranean

3100 Calorie Mediterranean Diet Meal Plan

On the menu: Lentil & vegetable pot.

7 days · ≈ 3,095 kcal/day
Lemon-style salmon & quinoa bowl — serving suggestion; follow the listed ingredientsMediterranean

2800 Calorie Mediterranean Diet Meal Plan

On the menu: Chickpea & quinoa rainbow bowl.

7 days · ≈ 2,801 kcal/day
Lemon-style salmon & quinoa bowl — serving suggestion; follow the listed ingredientsMediterranean

3200 Calorie Mediterranean Diet Meal Plan

On the menu: Quinoa, pepper & feta salad + walnuts.

7 days · ≈ 3,192 kcal/day

Other eating styles at 3,000 calories

Compare menus at the same calorie target. Ingredients, restrictions and estimated daily totals differ.

Help with your weekly menu