6352796.jpg
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. 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.Fish: Fish is a great source of protein. A 3-ounce serving of omega-3-rich salmon provides 17 grams of protein.Nuts and seeds: High in protein and healthy fats, a 1/4-cup serving of nuts provides about 7 grams of protein.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.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. Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.Make the Peanut Butter Energy Balls to have as snacks throughout the week. Day 1 6713583.jpg Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (62 calories) 1 cup blackberries Lunch (360 calories) 1 serving White Bean & Veggie Salad P.M. Snack (87 calories) 1 Peanut Butter Energy Ball Dinner (398 calories) 1 serving Salmon with Curried Yogurt & Cucumber Salad1 serving Olive Oil-Braised Summer Squash 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 6854600.jpg Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (8 calories) 1/2 cup sliced cucumberPinch of salt & pepper Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (106 calories) 1 5-oz. container low-fat plain Greek yogurt Dinner (427 calories) 1 serving Chilean Lentil Stew with Salsa Verde2 cups mixed greens1 serving Olive Orange Vinaigrette 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 6352796.jpg Breakfast (281 calories) 1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/4 cup blackberries A.M. Snack (30 calories) 1 plum Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (64 calories) 1 cup raspberries Dinner (462 calories) 1 serving Vegetarian Niçoise Salad1 (1-oz.) slice whole-wheat baguette 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 6728438.jpg Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (8 calories) 1/2 cup sliced cucumberPinch of salt & pepper Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (85 calories) 1/2 cup low-fat plain Greek yogurt Dinner (449 calories) 1 serving Grilled Eggplant & Tomato Pasta 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 Slow-Cooker Vegetable Stew Breakfast (297 calories) 1 serving Pineapple Green Smoothie A.M. Snack (50 calories) 1/4 cup edamame in pods Lunch (381 calories) 1 serving Vegan Superfood Buddha Bowls P.M. Snack (78 calories) 1 hard-boiled eggPinch of salt & pepper Dinner (407 calories) 1 serving Slow-Cooker Vegetable Stew 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 Vegan Superfood Buddha Bowls Breakfast (287 calories) 1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/3 cup raspberries A.M. Snack (8 calories) 1/2 cup sliced cucumberPinch of salt & pepper Lunch (407 calories) 1 serving Slow-Cooker Vegetable Stew P.M. Snack (41 calories) 2/3 cup blackberries Dinner (481 calories) 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing 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 6885387.jpg Breakfast (296 calories) 1 serving Spinach & Egg Scramble with Raspberries A.M. Snack (87 calories) 1 Peanut Butter Energy Ball Lunch (407 calories) 1 serving Slow-Cooker Vegetable Stew P.M. Snack (30 calories) 1 plum Dinner (390 calories) 1 serving Seared Scallops with White Bean Ragu & Charred Lemon2 cups mixed greens2 Tbsp. chopped avocado1 serving Olive Orange Vinaigrette 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. Don’t Miss! 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
6352796.jpg
6352796.jpg
6352796.jpg
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.
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.Fish: Fish is a great source of protein. A 3-ounce serving of omega-3-rich salmon provides 17 grams of protein.Nuts and seeds: High in protein and healthy fats, a 1/4-cup serving of nuts provides about 7 grams of protein.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.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.
Meal-prep the Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.Make the Peanut Butter Energy Balls to have as snacks throughout the week.
Day 1
6713583.jpg
Breakfast (296 calories)
1 serving Spinach & Egg Scramble with Raspberries
A.M. Snack (62 calories)
1 cup blackberries
Lunch (360 calories)
1 serving White Bean & Veggie Salad
P.M. Snack (87 calories)
1 Peanut Butter Energy Ball
Dinner (398 calories)
1 serving Salmon with Curried Yogurt & Cucumber Salad1 serving Olive Oil-Braised Summer Squash
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
6854600.jpg
Breakfast (297 calories)
1 serving Pineapple Green Smoothie
A.M. Snack (8 calories)
1/2 cup sliced cucumberPinch of salt & pepper
Lunch (381 calories)
1 serving Vegan Superfood Buddha Bowls
P.M. Snack (106 calories)
1 5-oz. container low-fat plain Greek yogurt
Dinner (427 calories)
1 serving Chilean Lentil Stew with Salsa Verde2 cups mixed greens1 serving Olive Orange Vinaigrette
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 yogurt2 Tbsp. chopped walnuts1/4 cup blackberries
A.M. Snack (30 calories)
1 plum
P.M. Snack (64 calories)
1 cup raspberries
Dinner (462 calories)
1 serving Vegetarian Niçoise Salad1 (1-oz.) slice whole-wheat baguette
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
6728438.jpg
P.M. Snack (85 calories)
1/2 cup low-fat plain Greek yogurt
Dinner (449 calories)
1 serving Grilled Eggplant & Tomato Pasta
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
Slow-Cooker Vegetable Stew
A.M. Snack (50 calories)
1/4 cup edamame in pods
P.M. Snack (78 calories)
1 hard-boiled eggPinch of salt & pepper
Dinner (407 calories)
1 serving Slow-Cooker Vegetable Stew
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
Vegan Superfood Buddha Bowls
Breakfast (287 calories)
1 cup low-fat plain Greek yogurt2 Tbsp. chopped walnuts1/3 cup raspberries
Lunch (407 calories)
P.M. Snack (41 calories)
2/3 cup blackberries
Dinner (481 calories)
1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
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 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
6885387.jpg
A.M. Snack (87 calories)
P.M. Snack (30 calories)
Dinner (390 calories)
1 serving Seared Scallops with White Bean Ragu & Charred Lemon2 cups mixed greens2 Tbsp. chopped avocado1 serving Olive Orange Vinaigrette
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.
Don’t Miss!
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
6713583.jpg
6713583.jpg
6854600.jpg
6854600.jpg
6728438.jpg
6728438.jpg
Slow-Cooker Vegetable Stew
Slow-Cooker Vegetable Stew
Vegan Superfood Buddha Bowls
Vegan Superfood Buddha Bowls
6885387.jpg
6885387.jpg
