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

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 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 on your individual needs and health goals.

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.

1. Legumes: Lentils and beans are great sources of both protein and fiber. A 1/2-cup serving of garbanzo beans provides about 7 grams of protein, and other bean varieties have about as much.
2. Fish: Fish is a great source of protein. A 3-ounce serving of omega-3-rich salmon provides 22 g of protein.
3. Nuts and seeds: High in protein and healthy fats, a 1/4-cup serving of almonds provides about 7 g of protein.
4. Whole grains: High in fiber and protein, whole grains are also more filling and good for your heart. A 1-cup serving of cooked quinoa provides about 8 g of protein, while 1 cup of whole-wheat pasta provides about 7 g of protein.
5. Vegetables: Although vegetables aren't typically the most potent source of protein, broccoli and Brussels sprouts both 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.

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.

1. Meal-prep the Vegan Superfood Grain Bowls to have for lunch on Days 2 through 5.
2. Make the Peanut Butter Energy Balls to have as snacks throughout the week.

Day 1

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 Salad
• 1 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 two 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 three Peanut Butter Energy Balls at P.M. snack and add one serving White Bean & Avocado Toast to dinner.

Day 2

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (8 calories)

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

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (106 calories)

• 1 (5 ounce) container low-fat plain Greek yogurt

Dinner (427 calories)

• 1 serving Lentil Stew with Salsa Verde
• 2 cups mixed greens
• 1 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 three Peanut Butter Energy Balls to 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 three Peanut Butter Energy Balls to P.M. snack.

Day 3

Breakfast (281 calories)

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

A.M. Snack (30 calories)

• 1 plum

Lunch (381 calories)

• 1 serving Vegan Superfood Grain Bowls

P.M. Snack (64 calories)

• 1 cup raspberries

Dinner (462 calories)

• 1 serving Vegetarian Niçoise Salad
• 1 (1 ounce) 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 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 four Peanut Butter Energy Balls to P.M. snack.

Day 4

Breakfast (297 calories)

• 1 serving Pineapple Green Smoothie

A.M. Snack (8 calories)

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

Lunch (381 calories)

• 1 serving Vegan Superfood Grain 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 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 5

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 Grain Bowls

P.M. Snack (78 calories)

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

Dinner (407 calories)

• 1 serving Slow-Cooker Vegetable Stew

Meal-prep tip: Save two 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 two Peanut Butter Energy Balls to 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 two Peanut Butter Energy Balls to P.M. snack.

Day 6

Breakfast (287 calories)

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

A.M. Snack (8 calories)

• 1/2 cup sliced cucumber
• Pinch of salt and 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 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 two Peanut Butter Energy Balls and 1/4 cup unsalted dry-roasted almonds to P.M. snack.

Day 7

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 Lemon
• 2 cups mixed greens
• 2 Tbsp. chopped avocado
• 1 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 four Peanut Butter Energy Balls and add one clementine to A.M. snack.

To make it 2,000 calories: Increase to four Peanut Butter Energy Balls and add one medium apple to A.M. snack and add 1/2 cup unsalted dry-roasted almonds to P.M. snack.