Meal plan
Mediterranean style · 2000 kcal
Built on olive-oil vegetable dishes, legumes, whole grains, fish, yogurt and nuts; little red meat and fruit instead of sweets. A long-term healthy eating pattern.
- Goal
- General health
- Diet
- Contains meat / poultry
- Sample days
- 3
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
1,940.3 kcal · P 103.8 g · C 213.1 g · F 81.3 g
Breakfast
- Turkish white cheese (feta-type) 40 g105.6 kcal
- Black olives 20 g46 kcal
- Tomato 150 g27 kcal
- Cucumber 100 g15 kcal
- Whole wheat bread 75 g185.3 kcal
- Olive oil 5 g44.2 kcal
Lunch
- Chickpeas (cooked) 150 g246 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Arugula 50 g12.5 kcal
- Parsley (fresh) 20 g7.2 kcal
- Tomato 100 g18 kcal
- Olive oil 15 g132.6 kcal
Snack 2
- Whole yogurt 200 g122 kcal
- Grapes 100 g69 kcal
Dinner
- Sea bass (grilled) 180 g223.2 kcal
- Leeks (boiled) 200 g62 kcal
- Carrot 50 g20.5 kcal
- Olive oil 10 g88.4 kcal
- Whole wheat bread 50 g123.5 kcal
Day 2
1,919.8 kcal · P 108.3 g · C 201.2 g · F 79 g
Breakfast
- Boiled egg 100 g155 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- Whole wheat bread 50 g123.5 kcal
- Tomato 120 g21.6 kcal
- Green pepper 40 g8 kcal
Lunch
- Lentil soup 250 g175 kcal
- Artichoke (boiled) 180 g95.4 kcal
- Green peas 60 g48.6 kcal
- Olive oil 10 g88.4 kcal
- Whole wheat bread 75 g185.3 kcal
Snack 2
- Strained (Greek) yogurt 150 g145.5 kcal
- Honey 10 g30.4 kcal
Dinner
- Chicken thigh (skinless, cooked) 100 g209 kcal
- Green beans in olive oil 200 g150 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Cacık (yogurt with cucumber) 150 g60 kcal
Day 3
1,947.2 kcal · P 93.1 g · C 245.3 g · F 72.2 g
Breakfast
- Rolled oats 50 g189.5 kcal
- Whole yogurt 200 g122 kcal
- Blueberries 100 g57 kcal
- Walnuts 15 g98.1 kcal
- Boiled egg 50 g77.5 kcal
Snack 1
- Apple 180 g93.6 kcal
Lunch
- Kidney beans (cooked) 200 g254 kcal
- Onion 50 g20 kcal
- Parsley (fresh) 20 g7.2 kcal
- Olive oil 10 g88.4 kcal
- Tomato 120 g21.6 kcal
- Whole wheat bread 75 g185.3 kcal
Snack 2
- Turkish white cheese (feta-type) 40 g105.6 kcal
- Cucumber 100 g15 kcal
- Dried fig 20 g49.8 kcal
Dinner
- Sardines (canned in oil, drained) 100 g208 kcal
- Celeriac (boiled) 150 g40.5 kcal
- Carrot 70 g28.7 kcal
- Olive oil 10 g88.4 kcal
- Brown rice (cooked) 150 g184.5 kcal
- Arugula 50 g12.5 kcal
Who it is for and how to use it
Who is this program for?
For adults who want a balanced, varied diet. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
2000 kcal, 100 g protein, 220 g carbs and 78 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Vegetarian (lacto-ovo) · 2000 kcal
No meat or fish; eggs and dairy included. Most protein comes from legumes, eggs, yogurt, cheese and nuts; legumes are paired with grains in the same meal to improve protein quality.
General health · 2000 kcal · 95 g protein · Vegetarian friendly
- Meal plan
Pescatarian (fish-based) · 1900 kcal
No red meat or poultry; protein comes from fish, eggs, dairy and legumes. Oily fish (salmon, mackerel, sardines, anchovies) at least two or three times a week adds omega-3.
General health · 1900 kcal · 130 g protein · Pescatarian friendly
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.