Follow the Mediterranean diet while incorporating plenty of plant-based proteins in this healthy 7-day meal plan.

Emily Heaslip, M.S., R.D., C.D.
September 18, 2019

Protein plays an important role in muscle development and eating plenty of protein keeps us feeling full, which can help prevent overeating and keep our weight in a healthy range. The Mediterranean diet has similar effects on weight (thanks to healthy protein sources and high-fiber foods) in addition to other healthy benefits, like decreasing risk for dangerous health conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and healthy eating. In our quest to eat more protein, we need to be sure that the protein we're choosing is a healthy choice. Thankfully, the principles of the Mediterranean diet emphasize that good-for-you protein we're talking about—think more fish, beans, soy, lean chicken and turkey and less red meat and processed deli meats. Additionally, rather than skimping on protein during the day and having a large serving of meat at dinner, redistributing our protein so it's spread out more evenly throughout the day helps our body use the nutrient more efficiently and keeps us satisfied, so we won't reach for that sugar-laden treat at 3 p.m.

In this 7-day high-protein Mediterranean diet meal plan, we set it at 1,200 calories per day to help you lose a healthy 1 to 2 pounds per week, with modifications to bump it up to 1,500 or 2,000 calories, depending on your individual needs and health goals.

Looking for more? See all of our healthy Mediterranean meal plans, like these seasonal plans for summer and fall.

High-Protein Foods to Eat on the Mediterranean Diet

Here are the healthy Mediterranean high-protein foods you can be eating more of to help you maintain a healthy weight.

  1. Legumes: Lentils and beans are great sources of both protein and fiber. A 1/2-cup serving provides 7-9 grams of protein, depending on the variety of bean.
  2. Fish: Fish is a great source of protein. A 3-ounce serving of omega-3-rich salmon provides 17 grams of protein.
  3. Nuts and seeds: High in protein and healthy fats, a 1/4-cup serving of nuts provides about 7 grams of protein.
  4. Whole grains: High in fiber and protein, whole grains are also more filling and good for your heart. A 1/2-cup serving of cooked quinoa provides about 4 grams of protein, while a 2-ounce serving of whole-wheat pasta provides about 6 grams of protein.
  5. Vegetables: Although vegetables aren't typically the most potent source of protein, broccoli and Brussels sprouts both pack in about 3 grams of protein per cup and in this setting count as our high-protein vegetables. Although fruits aren't high in protein, they are a great source of fiber—especially berries—and should be incorporated in a Mediterranean diet.

See More: High-Fiber High-Protein Lunch Ideas for Work

High Protein Mediterranean Diet Meal Plan

How to Meal-Prep Your Week of Meals

Here's what you can do at the beginning of the week to get ready for the busy weekdays.

  1. Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
  2. Make the Peanut Butter Energy Balls to have as snacks throughout the week.

Day 1

Breakfast (296 calories)

A.M. Snack (62 calories)

  • 1 cup blackberries

Lunch (360 calories)

P.M. Snack (87 calories)

Dinner (398 calories)

Daily Totals: 1,202 calories, 64 g protein, 85 g carbohydrates, 31 g fiber, 71 g fat, 1,328 mg sodium

To make it 1,500 calories: Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to 2 Peanut Butter Energy Balls at P.M. snack.

To make it 2,000 calories: Add 1/2 cup unsalted dry-roasted almonds to A.M. snack, increase to 3 Peanut Butter Energy Balls at P.M. snack and add 1 serving White Bean & Avocado Toast to dinner.

Day 2

Breakfast (297 calories)

A.M. Snack (8 calories)

  • 1/2 cup sliced cucumber
  • Pinch of salt & pepper

Lunch (381 calories)

P.M. Snack (106 calories)

  • 1 5-oz. container low-fat plain Greek yogurt

Dinner (427 calories)

Daily Totals: 1,219 calories, 64 g protein, 162 g carbohydrates, 39 g fiber, 42 g fat, 1,155 mg sodium

To make it 1,500 calories: Add 2 Tbsp. hummus to A.M. snack and add 3 Peanut Butter Energy Balls to P.M. snack.

To make it 2,000 calories: Add 2 slices whole-wheat toast and 3 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. hummus to A.M. snack and add 3 Peanut Butter Energy Balls to P.M. snack.

Day 3

Breakfast (281 calories)

  • 1 cup low-fat plain Greek yogurt
  • 2 Tbsp. chopped walnuts
  • 1/4 cup blackberries

A.M. Snack (30 calories)

  • 1 plum

Lunch (381 calories)

P.M. Snack (64 calories)

  • 1 cup raspberries

Dinner (462 calories)

Daily Totals: 1,219 calories, 60 g protein, 123 g carbohydrates, 32 g fiber, 59 g fat, 1,131 mg sodium

To make it 1,500 calories: Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.

To make it 2,000 calories: Add 1 slice whole-wheat toast and 1 Tbsp. natural peanut butter to breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and add 4 Peanut Butter Energy Balls to P.M. snack.

Day 4

Breakfast (297 calories)

A.M. Snack (8 calories)

  • 1/2 cup sliced cucumber
  • Pinch of salt & pepper

Lunch (381 calories)

P.M. Snack (85 calories)

  • 1/2 cup low-fat plain Greek yogurt

Dinner (449 calories)

Daily Totals: 1,219 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 46 g fat, 908 mg sodium

To make it 1,500 calories: Add 3 Tbsp. hummus to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, add 3 Tbsp. hummus to A.M. snack and add 1/3 cup unsalted dry-roasted almonds to P.M. snack.

Day 5

Breakfast (297 calories)

A.M. Snack (50 calories)

  • 1/4 cup edamame in pods

Lunch (381 calories)

P.M. Snack (78 calories)

  • 1 hard-boiled egg
  • Pinch of salt & pepper

Dinner (407 calories)

Meal-prep tip: Save 2 servings of Slow-Cooker Vegetable Stew for lunches on Days 6 and 7.

Daily Totals: 1,212 calories, 55 g protein, 165 g carbohydrates, 37 g fiber, 42 g fat, 1,385 mg sodium

To make it 1,500 calories: Increase to 1 cup edamame for A.M. snack and add 2 Peanut Butter Energy Balls to P.M. snack.

To make it 2,000 calories: Add 2 slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, increase to 1 cup edamame for A.M. snack and add 2 Peanut Butter Energy Balls to P.M. snack.

Day 6

Breakfast (287 calories)

  • 1 cup low-fat plain Greek yogurt
  • 2 Tbsp. chopped walnuts
  • 1/3 cup raspberries

A.M. Snack (8 calories)

  • 1/2 cup sliced cucumber
  • Pinch of salt & pepper

Lunch (407 calories)

P.M. Snack (41 calories)

  • 2/3 cup blackberries

Dinner (481 calories)

Daily Totals: 1,223 calories, 65 g protein, 133 g carbohydrates, 29 g fiber, 52 g fat, 1,417 mg sodium

To make it 1,500 calories: Add 3 Tbsp. hummus to A.M. snack and add 1/4 cup unsalted dry-roasted almonds to P.M. snack.

To make it 2,000 calories: Increase to 1/4 cup chopped walnuts and add 1 slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter at breakfast, add 3 Tbsp. hummus to A.M. snack and add 2 Peanut Butter Energy Balls and 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 7

Breakfast (296 calories)

A.M. Snack (87 calories)

Lunch (407 calories)

P.M. Snack (30 calories)

  • 1 plum

Dinner (390 calories)

Daily Totals: 1,209 calories, 60 g protein, 127 g carbohydrates, 30 g fiber, 52 g fat, 2,013 mg sodium

To make it 1,500 calories: Increase to 4 Peanut Butter Energy Balls and add 1 clementine to A.M. snack.

To make it 2,000 calories: Increase to 4 Peanut Butter Energy Balls and add 1 medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.

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