High-Protein Mediterranean Diet Meal Plan

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.

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

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.

• 1 serving Spinach & Egg Scramble with Raspberries

• 1 cup blackberries

• 1 serving White Bean & Veggie Salad

• 1 Peanut Butter Energy Ball

• 1 serving Salmon with Curried Yogurt & Cucumber Salad
• 1 serving Olive Oil-Braised Summer Squash

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.

• 1 serving Pineapple Green Smoothie

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

• 1 serving Vegan Superfood Buddha Bowls

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

• 1 serving Chilean Lentil Stew with Salsa Verde
• 2 cups mixed greens
• 1 serving Olive Orange Vinaigrette

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.

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

• 1 plum

• 1 serving Vegan Superfood Buddha Bowls

• 1 cup raspberries

• 1 serving Vegetarian Niçoise Salad
• 1 (1-oz.) slice whole-wheat baguette

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.

• 1 serving Pineapple Green Smoothie

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

• 1 serving Vegan Superfood Buddha Bowls

• 1/2 cup low-fat plain Greek yogurt

• 1 serving Grilled Eggplant & Tomato Pasta

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.

• 1 serving Pineapple Green Smoothie

• 1/4 cup edamame in pods

• 1 serving Vegan Superfood Buddha Bowls

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

• 1 serving Slow-Cooker Vegetable Stew

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

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.

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

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

• 1 serving Slow-Cooker Vegetable Stew

• 2/3 cup blackberries

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing

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.

• 1 serving Spinach & Egg Scramble with Raspberries

• 1 Peanut Butter Energy Ball

• 1 serving Slow-Cooker Vegetable Stew

• 1 plum

• 1 serving Seared Scallops with White Bean Ragu & Charred Lemon
• 2 cups mixed greens
• 2 Tbsp. chopped avocado
• 1 serving Olive Orange Vinaigrette

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.

Mediterranean Diet 30-Day Meal Plan

High-Protein Snacks

High-Protein Breakfast Recipes

High-Protein Low-Carb Diet

High-Protein Vegan Foods List

High-Protein Meals