In This ArticleView AllIn This ArticleFoods to EatMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
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In This Article
Foods to Eat
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
CloseProtein plays an important role in muscle development, and eating plenty ofprotein keeps us feeling full, which can help prevent overeating and keep our weight in a healthy range. TheMediterranean diethas similar effects on weight, thanks to lean protein sources and high-fiber foods, in addition to other benefits, like decreasing the risk for dangerous conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and eating.In our quest to eat more protein, we need to be sure that the protein we’re choosing is a healthy option. Thankfully, the principles of the Mediterranean diet emphasize good-for-you protein, like 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 or caffeine-laced treat at 3 p.m.In this seven-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 onyour individual needsand health goals.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Foods to Eat on the Mediterranean DietHere are the healthy high-protein foods you can eat more of to help you maintain a healthy weight.Legumes:Lentils and beans are great sources of both protein and fiber. A1/2-cup serving of garbanzo beansprovides about 7 grams of protein, and other bean varieties have about as much.Fish:Fish is a great source of protein. A3-ounce serving of omega-3-rich salmonprovides 22 g of protein.Nuts and seeds:High in protein and healthy fats, a1/4-cup serving of almondsprovides about 7 g of protein.Whole grains:High in fiber and protein, whole grains are also more filling and good for your heart. A1-cup serving of cooked quinoaprovides about 8 g of protein, while1 cup of whole-wheat pastaprovides about 7 g of protein.Vegetables:Although vegetables aren’t typically the most potent source of protein,broccoliandBrussels sproutsboth pack in about 4 g of protein per cup cooked, and in this setting, count as high-protein vegetables. Although fruits aren’t high in protein, they are a great source of fiber—especially berries—and should be incorporated into a Mediterranean diet.Healthy High-Protein Lunch Ideas for WorkHow to Meal-Prep Your Week of MealsHere’s what you can do at the beginning of the week to get ready for the busy weekdays ahead.Meal-prep theVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Make thePeanut Butter Energy Ballsto have as snacks throughout the week.Day 1Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (62 calories)1 cup blackberriesLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (87 calories)1Peanut Butter Energy BallDinner (398 calories)1 servingSalmon with Curried Yogurt & Cucumber Salad1 servingOlive Oil-Braised Summer SquashDaily Totals:1,202 calories, 64 g protein, 85 g carbohydrates, 31 g fiber, 71 g fat, 1,328 mg sodiumTo make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to twoPeanut Butter Energy Ballsat P.M. snack.To make it 2,000 calories:Add 1/2 cup unsalted dry-roasted almonds to A.M. snack, increase to threePeanut Butter Energy Ballsat P.M. snack and add one servingWhite Bean & Avocado Toastto dinner.Day 2Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (106 calories)1 (5 ounce) container low-fat plain Greek yogurtDinner (427 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,219 calories, 64 g protein, 162 g carbohydrates, 39 g fiber, 42 g fat, 1,155 mg sodiumTo make it 1,500 calories:Add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast and 3 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.Day 3Breakfast (281 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/4 cup blackberriesA.M. Snack (30 calories)1 plumLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingVegetarian Niçoise Salad1 (1 ounce) slice whole-wheat baguetteDaily Totals:1,219 calories, 60 g protein, 123 g carbohydrates, 32 g fiber, 59 g fat, 1,131 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Add one 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 fourPeanut Butter Energy Ballsto P.M. snack.Day 4Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (85 calories)1/2 cup low-fat plain Greek yogurtDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,219 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 46 g fat, 908 mg sodiumTo 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 two 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 5Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (50 calories)1/4 cup edamame in podsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperDinner (407 calories)1 servingSlow-Cooker Vegetable StewMeal-prep tip:Save two servings ofSlow-Cooker Vegetable Stewfor 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 sodiumTo make it 1,500 calories:Increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.Day 6Breakfast (287 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/3 cup raspberriesA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (41 calories)2/3 cup blackberriesDinner (481 calories)1 servingQuinoa, Chicken & Broccoli Salad with Roasted Lemon DressingDaily Totals:1,223 calories, 65 g protein, 133 g carbohydrates, 29 g fiber, 52 g fat, 1,417 mg sodiumTo 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 one slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter at breakfast, add 3 Tbsp. hummus to A.M. snack and add twoPeanut Butter Energy Ballsand 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (87 calories)1Peanut Butter Energy BallLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (30 calories)1 plumDinner (390 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon2 cups mixed greens2 Tbsp. chopped avocado1 servingOlive Orange VinaigretteDaily Totals:1,209 calories, 60 g protein, 127 g carbohydrates, 30 g fiber, 52 g fat, 2,013 mg sodiumTo make it 1,500 calories:Increase to fourPeanut Butter Energy Ballsand add one clementine to A.M. snack.To make it 2,000 calories:Increase to fourPeanut Butter Energy Ballsand add one medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Protein plays an important role in muscle development, and eating plenty ofprotein keeps us feeling full, which can help prevent overeating and keep our weight in a healthy range. TheMediterranean diethas similar effects on weight, thanks to lean protein sources and high-fiber foods, in addition to other benefits, like decreasing the risk for dangerous conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and eating.In our quest to eat more protein, we need to be sure that the protein we’re choosing is a healthy option. Thankfully, the principles of the Mediterranean diet emphasize good-for-you protein, like 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 or caffeine-laced treat at 3 p.m.In this seven-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 onyour individual needsand health goals.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Foods to Eat on the Mediterranean DietHere are the healthy high-protein foods you can eat more of to help you maintain a healthy weight.Legumes:Lentils and beans are great sources of both protein and fiber. A1/2-cup serving of garbanzo beansprovides about 7 grams of protein, and other bean varieties have about as much.Fish:Fish is a great source of protein. A3-ounce serving of omega-3-rich salmonprovides 22 g of protein.Nuts and seeds:High in protein and healthy fats, a1/4-cup serving of almondsprovides about 7 g of protein.Whole grains:High in fiber and protein, whole grains are also more filling and good for your heart. A1-cup serving of cooked quinoaprovides about 8 g of protein, while1 cup of whole-wheat pastaprovides about 7 g of protein.Vegetables:Although vegetables aren’t typically the most potent source of protein,broccoliandBrussels sproutsboth pack in about 4 g of protein per cup cooked, and in this setting, count as high-protein vegetables. Although fruits aren’t high in protein, they are a great source of fiber—especially berries—and should be incorporated into a Mediterranean diet.Healthy High-Protein Lunch Ideas for WorkHow to Meal-Prep Your Week of MealsHere’s what you can do at the beginning of the week to get ready for the busy weekdays ahead.Meal-prep theVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Make thePeanut Butter Energy Ballsto have as snacks throughout the week.Day 1Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (62 calories)1 cup blackberriesLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (87 calories)1Peanut Butter Energy BallDinner (398 calories)1 servingSalmon with Curried Yogurt & Cucumber Salad1 servingOlive Oil-Braised Summer SquashDaily Totals:1,202 calories, 64 g protein, 85 g carbohydrates, 31 g fiber, 71 g fat, 1,328 mg sodiumTo make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to twoPeanut Butter Energy Ballsat P.M. snack.To make it 2,000 calories:Add 1/2 cup unsalted dry-roasted almonds to A.M. snack, increase to threePeanut Butter Energy Ballsat P.M. snack and add one servingWhite Bean & Avocado Toastto dinner.Day 2Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (106 calories)1 (5 ounce) container low-fat plain Greek yogurtDinner (427 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,219 calories, 64 g protein, 162 g carbohydrates, 39 g fiber, 42 g fat, 1,155 mg sodiumTo make it 1,500 calories:Add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast and 3 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.Day 3Breakfast (281 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/4 cup blackberriesA.M. Snack (30 calories)1 plumLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingVegetarian Niçoise Salad1 (1 ounce) slice whole-wheat baguetteDaily Totals:1,219 calories, 60 g protein, 123 g carbohydrates, 32 g fiber, 59 g fat, 1,131 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Add one 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 fourPeanut Butter Energy Ballsto P.M. snack.Day 4Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (85 calories)1/2 cup low-fat plain Greek yogurtDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,219 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 46 g fat, 908 mg sodiumTo 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 two 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 5Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (50 calories)1/4 cup edamame in podsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperDinner (407 calories)1 servingSlow-Cooker Vegetable StewMeal-prep tip:Save two servings ofSlow-Cooker Vegetable Stewfor 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 sodiumTo make it 1,500 calories:Increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.Day 6Breakfast (287 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/3 cup raspberriesA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (41 calories)2/3 cup blackberriesDinner (481 calories)1 servingQuinoa, Chicken & Broccoli Salad with Roasted Lemon DressingDaily Totals:1,223 calories, 65 g protein, 133 g carbohydrates, 29 g fiber, 52 g fat, 1,417 mg sodiumTo 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 one slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter at breakfast, add 3 Tbsp. hummus to A.M. snack and add twoPeanut Butter Energy Ballsand 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (87 calories)1Peanut Butter Energy BallLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (30 calories)1 plumDinner (390 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon2 cups mixed greens2 Tbsp. chopped avocado1 servingOlive Orange VinaigretteDaily Totals:1,209 calories, 60 g protein, 127 g carbohydrates, 30 g fiber, 52 g fat, 2,013 mg sodiumTo make it 1,500 calories:Increase to fourPeanut Butter Energy Ballsand add one clementine to A.M. snack.To make it 2,000 calories:Increase to fourPeanut Butter Energy Ballsand add one medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Protein plays an important role in muscle development, and eating plenty ofprotein keeps us feeling full, which can help prevent overeating and keep our weight in a healthy range. TheMediterranean diethas similar effects on weight, thanks to lean protein sources and high-fiber foods, in addition to other benefits, like decreasing the risk for dangerous conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and eating.In our quest to eat more protein, we need to be sure that the protein we’re choosing is a healthy option. Thankfully, the principles of the Mediterranean diet emphasize good-for-you protein, like 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 or caffeine-laced treat at 3 p.m.In this seven-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 onyour individual needsand health goals.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.High-Protein Foods to Eat on the Mediterranean DietHere are the healthy high-protein foods you can eat more of to help you maintain a healthy weight.Legumes:Lentils and beans are great sources of both protein and fiber. A1/2-cup serving of garbanzo beansprovides about 7 grams of protein, and other bean varieties have about as much.Fish:Fish is a great source of protein. A3-ounce serving of omega-3-rich salmonprovides 22 g of protein.Nuts and seeds:High in protein and healthy fats, a1/4-cup serving of almondsprovides about 7 g of protein.Whole grains:High in fiber and protein, whole grains are also more filling and good for your heart. A1-cup serving of cooked quinoaprovides about 8 g of protein, while1 cup of whole-wheat pastaprovides about 7 g of protein.Vegetables:Although vegetables aren’t typically the most potent source of protein,broccoliandBrussels sproutsboth pack in about 4 g of protein per cup cooked, and in this setting, count as high-protein vegetables. Although fruits aren’t high in protein, they are a great source of fiber—especially berries—and should be incorporated into a Mediterranean diet.Healthy High-Protein Lunch Ideas for WorkHow to Meal-Prep Your Week of MealsHere’s what you can do at the beginning of the week to get ready for the busy weekdays ahead.Meal-prep theVegan Superfood Grain Bowlsto have for lunch on Days 2 through 5.Make thePeanut Butter Energy Ballsto have as snacks throughout the week.Day 1Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (62 calories)1 cup blackberriesLunch (360 calories)1 servingWhite Bean & Veggie SaladP.M. Snack (87 calories)1Peanut Butter Energy BallDinner (398 calories)1 servingSalmon with Curried Yogurt & Cucumber Salad1 servingOlive Oil-Braised Summer SquashDaily Totals:1,202 calories, 64 g protein, 85 g carbohydrates, 31 g fiber, 71 g fat, 1,328 mg sodiumTo make it 1,500 calories:Add 1/4 cup unsalted dry-roasted almonds to A.M. snack and increase to twoPeanut Butter Energy Ballsat P.M. snack.To make it 2,000 calories:Add 1/2 cup unsalted dry-roasted almonds to A.M. snack, increase to threePeanut Butter Energy Ballsat P.M. snack and add one servingWhite Bean & Avocado Toastto dinner.Day 2Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (106 calories)1 (5 ounce) container low-fat plain Greek yogurtDinner (427 calories)1 servingLentil Stew with Salsa Verde2 cups mixed greens1 servingOlive Orange VinaigretteDaily Totals:1,219 calories, 64 g protein, 162 g carbohydrates, 39 g fiber, 42 g fat, 1,155 mg sodiumTo make it 1,500 calories:Add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast and 3 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.Day 3Breakfast (281 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/4 cup blackberriesA.M. Snack (30 calories)1 plumLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingVegetarian Niçoise Salad1 (1 ounce) slice whole-wheat baguetteDaily Totals:1,219 calories, 60 g protein, 123 g carbohydrates, 32 g fiber, 59 g fat, 1,131 mg sodiumTo make it 1,500 calories:Add 1/3 cup unsalted dry-roasted almonds to A.M. snack.To make it 2,000 calories:Add one 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 fourPeanut Butter Energy Ballsto P.M. snack.Day 4Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (85 calories)1/2 cup low-fat plain Greek yogurtDinner (449 calories)1 servingGrilled Eggplant & Tomato PastaDaily Totals:1,219 calories, 54 g protein, 166 g carbohydrates, 35 g fiber, 46 g fat, 908 mg sodiumTo 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 two 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 5Breakfast (297 calories)1 servingPineapple Green SmoothieA.M. Snack (50 calories)1/4 cup edamame in podsLunch (381 calories)1 servingVegan Superfood Grain BowlsP.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperDinner (407 calories)1 servingSlow-Cooker Vegetable StewMeal-prep tip:Save two servings ofSlow-Cooker Vegetable Stewfor 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 sodiumTo make it 1,500 calories:Increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.To make it 2,000 calories:Add two slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.Day 6Breakfast (287 calories)1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/3 cup raspberriesA.M. Snack (8 calories)1/2 cup sliced cucumberPinch of salt and pepperLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (41 calories)2/3 cup blackberriesDinner (481 calories)1 servingQuinoa, Chicken & Broccoli Salad with Roasted Lemon DressingDaily Totals:1,223 calories, 65 g protein, 133 g carbohydrates, 29 g fiber, 52 g fat, 1,417 mg sodiumTo 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 one slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter at breakfast, add 3 Tbsp. hummus to A.M. snack and add twoPeanut Butter Energy Ballsand 1/4 cup unsalted dry-roasted almonds to P.M. snack.Day 7Breakfast (296 calories)1 servingSpinach & Egg Scramble with RaspberriesA.M. Snack (87 calories)1Peanut Butter Energy BallLunch (407 calories)1 servingSlow-Cooker Vegetable StewP.M. Snack (30 calories)1 plumDinner (390 calories)1 servingSeared Scallops with White Bean Ragu & Charred Lemon2 cups mixed greens2 Tbsp. chopped avocado1 servingOlive Orange VinaigretteDaily Totals:1,209 calories, 60 g protein, 127 g carbohydrates, 30 g fiber, 52 g fat, 2,013 mg sodiumTo make it 1,500 calories:Increase to fourPeanut Butter Energy Ballsand add one clementine to A.M. snack.To make it 2,000 calories:Increase to fourPeanut Butter Energy Ballsand add one medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.
Protein plays an important role in muscle development, and eating plenty ofprotein keeps us feeling full, which can help prevent overeating and keep our weight in a healthy range. TheMediterranean diethas similar effects on weight, thanks to lean protein sources and high-fiber foods, in addition to other benefits, like decreasing the risk for dangerous conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and eating.
In our quest to eat more protein, we need to be sure that the protein we’re choosing is a healthy option. Thankfully, the principles of the Mediterranean diet emphasize good-for-you protein, like 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 or caffeine-laced treat at 3 p.m.
In this seven-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 onyour individual needsand health goals.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
High-Protein Foods to Eat on the Mediterranean Diet
Here are the healthy high-protein foods you can eat more of to help you maintain a healthy weight.
Healthy High-Protein Lunch Ideas for Work
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 ahead.
Breakfast (296 calories)
A.M. Snack (62 calories)
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 twoPeanut Butter Energy Ballsat P.M. snack.
To make it 2,000 calories:Add 1/2 cup unsalted dry-roasted almonds to A.M. snack, increase to threePeanut Butter Energy Ballsat P.M. snack and add one servingWhite Bean & Avocado Toastto dinner.
Breakfast (297 calories)
A.M. Snack (8 calories)
Lunch (381 calories)
P.M. Snack (106 calories)
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 threePeanut Butter Energy Ballsto P.M. snack.
To make it 2,000 calories:Add two slices whole-wheat toast and 3 Tbsp. natural peanut butter to breakfast, add 2 Tbsp. hummus to A.M. snack and add threePeanut Butter Energy Ballsto P.M. snack.
Breakfast (281 calories)
A.M. Snack (30 calories)
P.M. Snack (64 calories)
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 one 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 fourPeanut Butter Energy Ballsto P.M. snack.
P.M. Snack (85 calories)
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 two 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.
A.M. Snack (50 calories)
P.M. Snack (78 calories)
Dinner (407 calories)
Meal-prep tip:Save two servings ofSlow-Cooker Vegetable Stewfor 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 twoPeanut Butter Energy Ballsto P.M. snack.
To make it 2,000 calories:Add two slices whole-wheat toast with 3 Tbsp. natural peanut butter to breakfast, increase to 1 cup edamame for A.M. snack and add twoPeanut Butter Energy Ballsto P.M. snack.
Breakfast (287 calories)
Lunch (407 calories)
P.M. Snack (41 calories)
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 2,000 calories:Increase to 1/4 cup chopped walnuts and add one slice whole-wheat toast with 1 1/2 Tbsp. natural peanut butter at breakfast, add 3 Tbsp. hummus to A.M. snack and add twoPeanut Butter Energy Ballsand 1/4 cup unsalted dry-roasted almonds to P.M. snack.
A.M. Snack (87 calories)
P.M. Snack (30 calories)
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 fourPeanut Butter Energy Ballsand add one clementine to A.M. snack.
To make it 2,000 calories:Increase to fourPeanut Butter Energy Ballsand add one medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.
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