7-Day High-Protein Mediterranean Diet Meal Plan, Created by a Dietitian

Reviewed by Dietitian Jessica Ball, M.S., RD

About This Plan

• This 7-day plan is set at 1,800 calories, with modifications for 1,500 and 2,000 calories.

• Each day provides at least 90 grams of protein and 30 grams of fiber to promote satiety.

• This includes protein-rich foods while incorporating the principles of the Mediterranean diet.

The Mediterranean diet is consistently praised for its flexibility and numerous health benefits—and for good reason. Research links this healthy eating style to a reduced risk of developing heart disease, obesity, type 2 diabetes, cognitive decline and even certain cancers. While the Mediterranean diet emphasizes a wide intake of plant-based foods, like fruits, vegetables, nuts, legumes and whole grains, you can still get your fill of protein. In this 7-day plan, we follow the principles of the Mediterranean diet while including at least 90 grams of protein per day. You’ll find meal-prep tips to make for an easy routine and three different calorie levels to choose from for those with different calorie needs. Follow along to enjoy this 7-day high-protein, Mediterranean diet routine.

Day 1

Daily Totals: 1,819 calories, 88g fat, 98g protein, 168g carbohydrate, 33g fiber, 2,000mg sodium

Breakfast (388 calories)

Lunch (416 calories)

Dinner (652 calories)

Snacks

• 1 medium orange (62 calories)

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 serving Pizza Pistachios as a snack.

Day 2

Daily Totals: 1,784 calories, 77g fat, 103g protein, 181g carbohydrate, 34g fiber, 2,038mg sodium

Breakfast (407 calories)

Lunch (400 calories)

• Serve with: 1 clementine

Dinner (491 calories)

Snacks

• 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries (208 calories)

Make it 1,500 calories: Omit both the 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers and 1 cup low-fat plain strained (Greek-style) yogurt + ½ cup blueberries as snacks.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and 1 serving Cacio e Pepe Kale Salad to dinner.

Meal-Prep Tips

1. Prepare Berry Crumble Overnight Oats to have for breakfast on days 2 through 4.

2. Make Lemony Lentil & Chard Soup to have for lunch on days 2 through 4.

3. On Day 5, reserve two servings of Broccoli, Tomato & White Bean Quiche from dinner to have for breakfast on days 6 & 7.

4. Make Pizza Pistachios to have as a snack throughout the week.

Day 3

Daily Totals: 1,823 calories, 77g fat, 109g protein, 186g carbohydrate, 36g fiber, 2,242mg sodium

Breakfast (407 calories)

Lunch (400 calories)

Dinner (547 calories)

Snacks

Make it 1,500 calories: Omit both the 1 serving Cottage Cheese-Berry Bowl and White Bean-Stuffed Mini Bell Peppers as snacks.

Make it 2,000 calories: Add ½ cup low-fat plain kefir to breakfast and 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette to dinner.

Day 4

Daily Totals: 1,778 calories, 77g fat, 90g protein, 189g carbohydrate, 32g fiber, 2,288mg sodium

Breakfast (407 calories)

Lunch (407 calories)

Dinner (569 calories)

Snacks

Make it 1,500 calories: Omit blueberries from lunch and omit 1 serving Cottage Cheese Snack Jar as snack.

Make it 2,000 calories: Add  ¾ cup low-fat plain kefir to breakfast and add 1 serving White Bean-Stuffed Mini Bell Peppers as a snack.

Day 5

Daily Totals: 1,781 calories, 102g fat, 91g protein, 131g carbohydrate, 30g fiber, 2,185mg sodium

Breakfast (388 calories)

Lunch (540 calories)

Dinner (430 calories)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add ½ cup blueberries to lunch and 1 serving Pizza Pistachios as a snack.

Day 6

Daily Totals: 1,793 calories, 93g fat, 97g protein, 154g carbohydrate, 34g fiber, 2,050mg sodium

Breakfast (399 calories)

Lunch (540 calories)

Dinner (431 calories)

Snacks

Make it 1,500 calories: Omit 1 serving Banana–Peanut Butter Yogurt Parfait as a snack.

Make it 2,000 calories: Add 1 clementine to lunch and 1 serving Pizza Pistachios as a snack.

Day 7

Daily Totals: 1,815 calories, 95g fat, 94g protein, 158g carbohydrate, 35g fiber, 2,155mg sodium

Breakfast (399 calories)

Lunch (540 calories)

Dinner (598 calories)

Snacks

Make it 1,500 calories: Reduce to ¾ cup cherries and omit both snacks.

Make it 2,000 calories: Add 1 serving Creamy Strawberry Smoothie to breakfast and 1 medium apple as a snack.

Frequently asked Questions

​​Is it OK to mix and match meals if there is one I do not like?

Feel free to mix and match meals if there’s one you don’t like. The Mediterranean diet is a flexible way of eating that emphasizes a wide array of fruits, vegetables, legumes, healthy fats and whole grains. You can repeat a meal in this plan or browse some of our other Mediterranean diet recipes for additional inspiration.

Can I eat the same breakfast or lunch every day?

Yes, you can eat the same breakfast or lunch every day if it’s easier for your routine. Each breakfast and lunch are high-protein, fairly similar in calories and follow the principles of the Mediterranean diet. If you’re closely monitoring calories or other nutrients, you may want to adjust a snack or two. Otherwise, a simple swap should work for most people.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

How much protein should I eat per day?

The Recommended Dietary Allowance (RDA) recommends 0.8 grams of protein per kilogram of body weight, though protein needs can vary. For example, people who are pregnant, older adults and athletes typically have higher protein requirements. If you have questions about your individual protein needs, consider reaching out to a registered dietitian for guidance.

Health Benefits of the Mediterranean Diet

The Mediterranean is a plant-forward way of eating that emphasizes a high intake of healthy fats, like fish, nuts, olive oil and avocado. This eating pattern has been linked to a lower incidence of type 2 diabetes, heart disease, cognitive decline, certain cancers and obesity. Though it’s coined after the Mediterranean region in which it was first studied, the Mediterranean diet is a flexible way of eating that’s adaptable to a wide variety of cuisines and cultures. If you’re interested in following the Mediterranean diet, aim to cook more meals at home and include a variety of fruits, vegetables, whole grains, nuts and seeds. For proteins, the Mediterranean diet emphasizes fish, eggs, poultry, dairy and legumes. It typically limits red meat and particularly processed meats as well as refined grains and excess added sugar.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal 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.

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