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

If you’re trying to lose weight, research indicates that the Mediterranean diet and a high-protein diet are two strategies that can help you achieve your goals. In this seven-day meal plan, we combine forces by mapping out a week of Mediterranean diet–friendly, protein-packed meals. With three different calorie levels to choose from, this seven-day high-protein Mediterranean diet meal plan for weight loss can be adjusted to work for most people. 

Why This Meal Plan Is Great for You

Routinely named one of the healthiest eating patterns around, the Mediterranean diet is a customizable approach to nutritious eating. It emphasizes cooking meals at home, filling your plate with fruits and vegetables, choosing whole grains, prioritizing healthy fats and eating a wide variety of protein sources, including fish, beans, lentils, dairy, poultry, meat and nuts. Research indicates that adherence to the Mediterranean diet can lower body weight and reduce the risk of developing heart disease and other chronic diseases. 

Eating more protein, especially when it’s spread throughout the day, can improve satiety and lead to weight loss. In this meal plan, each day provides an average of 94 grams of protein. You’ll find a wide variety of protein sources, including fish, eggs, poultry, meat, dairy, beans and lentils and nuts. While protein is the emphasis of this plan, we didn’t forget about fiber. Fiber is a powerhouse nutrient with many health benefits, yet only 7% of adults in the United States are reaching their daily fiber goal. Adequate fiber intake can help facilitate weight loss, improve blood sugar levels, support a healthy gut and reduce the risk of heart disease. Each day provides an average of 33 grams of fiber, slightly above the recommended Daily Value of 28 grams.

To promote weight loss, we set this plan at 1,500 calories per day and included modifications for 1,800 and 2,000 calories per day to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your 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. As with all meal plans, listen to your hunger cues and make adjustments as needed. 

Day 1 

 

  Breakfast (368 calories)

• 1 serving Egg, Tomato & Feta Breakfast Pita

A.M. Snack (172 calories)

• ¾ cup low-fat plain strained Greek-style yogurt
• ¾ cup raspberries 

Lunch (419 calories)

• 1 serving Tofu & Veggie Scramble

P.M. Snack (62 calories)

• 1 cup blackberries

Dinner (453 calories)

• 1 serving Walnut-Rosemary Crusted Salmon
• 1 serving Spice-Roasted Sweet Potatoes over Garlicky Yogurt

Daily Totals: 1,475 calories, 61g fat, 94g protein, 149g carbohydrate, 29g fiber, 1,876mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted . 

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast, 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted almonds to P.M. snack.

Day 2

                                          

 Breakfast (285 calories)                      

 1 serving Strawberry & Yogurt Parfait

 A.M. Snack (172 calories)

 ¾ cup low-fat plain strained Greek-style yogurt

¾ cup raspberries

Lunch (413 calories)

1 serving Meal-Prep Chili-Lime Chicken Bowls

 P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Dinner (470 calories)

1 serving Creamy Spinach & Artichoke Chicken Skillet

Daily Totals: 1,555 calories, 63g fat, 95g protein, 152g carbohydrate, 29g fiber, 1,052mg sodium.

Make it 1,800 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 3

                                                      

Breakfast (368 calories)

1 serving Egg, Tomato & Feta Breakfast Pita

 A.M. Snack (211 calories)

 1 large pear

2 tablespoons unsalted dry-roasted shelled pistachios

Lunch (413 calories)

1 serving Meal-Prep Chili-Lime Chicken Bowls

 P.M. Snack (184 calories)

1 serving White Bean–Stuffed Mini Bell Peppers

1 medium orange

Dinner (352 calories)

1 serving Arugula Salad with Roasted Pork Tenderloin, Pears & Blue Cheese

Daily Totals: 1,528 calories, 49g fat, 97g protein, 175g carbohydrate, 33g fiber, 2,095mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Make it 2,000 calories: Add 1 serving Orange-Mango Smoothie to breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 4 

                                     

Breakfast (285 calories)

1 serving Strawberry & Yogurt Parfait

 A.M. Snack (136 calories)

1 serving Edamame with Aleppo Pepper

1 clementine

Lunch (413 calories)

1 serving Meal-Prep Chili-Lime Chicken Bowls

 P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

 Dinner (453 calories)

1 serving Roasted Root Veggies & Greens over Spiced Lentils

Daily Totals: 1,500 calories, 61g fat, 90g protein, 162g carbohydrate, 39g fiber, 1,157mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast and add 1 medium apple with ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 5

                                                                                                  Breakfast (368 calories) 

1 serving Egg, Tomato & Feta Breakfast Pita

A.M. Snack (172 calories)

 ¾ cup low-fat plain strained Greek-style yogurt

¾ cup raspberries 

Lunch (413 calories)

1 serving Meal-Prep Chili-Lime Chicken Bowls

 P.M. Snack (136 calories)

1 serving Edamame with Aleppo Pepper

1 clementine

Dinner (435 calories)

1 serving Chicken Parmesan Soup

1 serving Green Bean Salad with Balsamic & Tomatoes

Meal-Prep Tip: Reserve two servings Chicken Parmesan Soup to have for lunch on Days 6 and 7.

Daily Totals: 1,524 calories, 50g fat, 99g protein, 183g carbohydrate, 36g fiber, 2,107mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack and add 1 medium apple with 2 Tbsp. natural peanut butter as an evening snack.

Day 6

                                    

Breakfast (285 calories)

1 serving Strawberry & Yogurt Parfait

 A.M. Snack (84 calories)

1 cup blueberries

Lunch (365 calories)

1 serving Chicken Parmesan Soup

1 medium apple

P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

 Dinner (581 calories)

1 serving Sheet-Pan Chicken with White Beans & Mushrooms

Daily Totals: 1,530 calories, 61g fat, 90g protein, 165g carbohydrate, 31g fiber, 1,292mg sodium.

Make it 1,800 calories: Change A.M. snack to 1 medium banana with 2 Tbsp. natural peanut butter and add 1 clementine to P.M. snack.

Make it 2,000 calories: Change A.M. snack to 1 medium banana with 2 Tbsp. natural peanut butter, add 1 clementine to P.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

 

Day 7 

 

 Breakfast (368 calories)

1 serving Egg, Tomato & Feta Breakfast Pita

 A.M. Snack (172 calories)

 ¾ cup low-fat plain strained Greek-style yogurt

¾ cup raspberries 

Lunch (365 calories)

1 serving Chicken Parmesan Soup

1 medium apple

P.M. Snack (176 calories)

¼ cup unsalted dry-roasted shelled pistachios

Dinner (429 calories)

1 serving Charred Shrimp, Pesto & Quinoa Bowls

Daily Totals: 1,517 calories, 57g fat, 95g protein, 172g carbohydrate, 32g fiber, 1,754mg sodium.

Make it 1,800 calories: Add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds with 1 small banana as an evening snack.

Frequently Asked Questions 

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

Yes, if there’s a meal you don’t like, feel free to repeat a meal in this plan or choose a different option. Check out more of our high-protein Mediterranean diet recipes for more inspiration. If you’re closely monitoring calories, you may want to adjust a snack or two or be sure to choose a substitute that has a similar nutrition profile.

Can I eat the same breakfast or lunch every day?

If it’s easier to eat the same breakfast or lunch every day, go for it! Each breakfast and lunch listed provides plenty of protein, though the calories do vary a little. In this plan, breakfast options range from 285 to 368 calories, while the lunch options range from 365 to 419 calories. These calorie levels are fairly close, so a simple swap should work for most people, though you may want to make adjustments if you’re closely monitoring calories.

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.

What is the Mediterranean diet?

 The Mediterranean diet is a way of eating that emphasizes a high intake of plant-based foods, such as vegetables, fruits, legumes, nuts, seeds and whole grains, healthy fats from foods like olive oil and avocado and a wide variety of proteins. It limits refined grains and added sugars. Contrary to previous thinking, you don’t need to avoid red meat on the Mediterranean diet. The idea is to eat a wide variety of proteins, cook more meals at home and make plant-based foods and healthy fats a priority. This healthy eating pattern is adaptable to a wide variety of cuisines and cultures. 

Mediterranean Diet Foods to Focus On:

 Fish and shellfish

Whole grains

Beans and lentils

Nuts and seeds

Eggs

Poultry

Meat

Eggs

Fruits

Vegetables

Avocado

Olive oil

Herbs and spices

Does Eating More Protein Help with Weight Loss?

 Research shows that a high-protein diet releases hunger-inhibiting hormones, which can improve satiety and help keep us fuller, for longer.2 This extended staying power helps keep our appetite and energy levels steadier, which may reduce unintentional overeating. Eating a high-protein diet, especially if you’re trying to lose weight, can help preserve muscle mass when eating fewer calories. The definition of a high-protein diet is somewhat subjective, but generally researchers consider a high-protein intake to be about 25% or more of total calories, which is what this meal plan provides.

 

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