Last Updated: July 2025 | Reading Time: 12 minutes

Get a complete 7-day Mediterranean diet meal plan with high protein (84g+) and fiber (30g+). Includes 1,500, 1,800, and 2,000-calorie options, prep tips, and nutritional breakdowns for sustainable weight loss and optimal health.

Transform your health with this scientifically-designed Mediterranean meal plan that delivers sustained energy, optimal satiation, and delicious variety. Each day provides at least 84 grams of protein and 30 grams of fiber to keep you full, focused, and fueled throughout the week while supporting heart health, weight management, and longevity.

Why This High-Protein Mediterranean Diet Plan Works for Weight Loss and Health

This Mediterranean diet meal plan combines the heart-healthy benefits of traditional Mediterranean eating with elevated protein and fiber to maximize satiation and energy stability. You’ll enjoy fresh, whole foods that naturally regulate appetite while supporting muscle maintenance, digestive health, and long-term wellness.

Key Benefits:

Sustainable weight loss through natural appetite control
Improved heart health with omega-3 rich foods and healthy fats
Better blood sugar control with balanced macronutrients
Enhanced muscle preservation with optimal protein intake
Digestive wellness through high-fiber foods

Mediterranean Diet Meal Plan at a Glance: 7-Day Overview

Day	Breakfast	A.M. Snack	Lunch	P.M. Snack	Dinner	Evening Snack
Day 1	Greek Yogurt Parfait with Berries & Nuts	Hummus & Veggie Sticks	Mediterranean Chickpea Salad	Apple with Almond Butter	Herb-Crusted Salmon with Quinoa	Cottage Cheese with Walnuts
Day 2	Vegetable Frittata with Whole Grain Toast	Greek Yogurt with Almonds	Lentil & Vegetable Soup with Bread	Roasted Chickpeas	Grilled Chicken with Roasted Vegetables	Ricotta with Berries
Day 3	Overnight Oats with Protein Powder	Cheese & Olives	Turkey & Avocado Wrap	Trail Mix	Baked Cod with White Beans	Dark Chocolate & Nuts
Day 4	Spinach & Feta Scramble	Edamame	Quinoa Tabbouleh with Chicken	Greek Yogurt Dip with Veggies	Lean Beef with Roasted Root Vegetables	Herbal Tea with Almonds
Day 5	Chia Pudding with Greek Yogurt	Apple & Cheese	Mediterranean Tuna Salad	Stuffed Dates	Grilled Shrimp with Farro	Warm Milk with Cinnamon
Day 6	Whole Grain Pancakes with Protein	Nuts & Dried Fruit	White Bean & Kale Soup	Yogurt Parfait	Herb-Roasted Chicken Thighs	Chamomile Tea with Walnuts
Day 7	Mediterranean Breakfast Bowl	Veggie Chips & Hummus	Grilled Vegetable & Goat Cheese Salad	Energy Balls	Pan-Seared Fish with Lentils	Greek Yogurt with Honey

Day 1: Mediterranean Foundation – High-Protein Start

Breakfast: Greek Yogurt Parfait (320 calories) Protein: 22g | Fiber: 8g

Greek Yogurt Parfait with Berries & Nuts

1 cup plain Greek yogurt (2% fat)
1/2 cup mixed berries (blueberries, strawberries)
2 tbsp chopped walnuts
1 tbsp honey
1 tbsp ground flaxseed

A.M. Snack: Mediterranean Hummus & Veggie Sticks (150 calories) Protein: 6g | Fiber: 5g

3 tbsp hummus
1 cup raw vegetables (carrots, bell peppers, cucumber)

Lunch: Mediterranean Chickpea Salad Bowl (380 calories) Protein: 18g | Fiber: 12g

3/4 cup chickpeas (canned, rinsed)
2 cups mixed greens
1/4 cup cherry tomatoes
1/4 cup cucumber
2 tbsp feta cheese
1 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 slice whole grain pita

P.M. Snack: Apple with Almond Butter (180 calories) Protein: 6g | Fiber: 5g

1 medium apple
1.5 tbsp natural almond butter

Dinner: Herb-Crusted Salmon with Quinoa (520 calories) Protein: 35g | Fiber: 8g

5 oz wild-caught salmon fillet
2/3 cup cooked quinoa
2 cups roasted Mediterranean vegetables (zucchini, bell peppers, onions)
1 tbsp extra virgin olive oil for cooking
Fresh herbs (parsley, dill)

Evening Snack: Cottage Cheese with Walnuts (180 calories) Protein: 14g | Fiber: 2g

1/2 cup low-fat cottage cheese
1 tbsp chopped walnuts
Cinnamon to taste

Make it 1,500 calories: Reduce quinoa to 1/3 cup (-70 calories) Make it 2,000 calories: Add 1 tbsp olive oil to vegetables and increase nuts to 3 tbsp in parfait (+270 calories)

Day 2: Protein-Packed Mediterranean Comfort

Breakfast: Mediterranean Vegetable Frittata with Toast (340 calories) Protein: 24g | Fiber: 6g

Vegetable Frittata with Whole Grain Toast

2 eggs + 2 egg whites
1/2 cup spinach, tomatoes, bell peppers
2 tbsp feta cheese
1 slice whole grain toast
1 tsp olive oil

A.M. Snack: Greek Yogurt with Almonds (140 calories) Protein: 12g | Fiber: 2g

1/2 cup plain Greek yogurt
1 tbsp sliced almonds

Lunch: Mediterranean Lentil & Vegetable Soup with Bread (400 calories) Protein: 20g | Fiber: 15g

1.5 cups homemade lentil soup (red lentils, vegetables, herbs)
1 slice whole grain bread
1 tbsp olive oil drizzle

P.M. Snack: Roasted Chickpeas (120 calories) Protein: 6g | Fiber: 5g

1/3 cup roasted chickpeas (seasoned with Mediterranean herbs)

Dinner: Grilled Chicken with Roasted Mediterranean Vegetables (540 calories) Protein: 42g | Fiber: 9g

5 oz grilled chicken breast
2 cups roasted vegetables (eggplant, zucchini, tomatoes)
1/2 cup cooked bulgur wheat
1 tbsp olive oil
Lemon and fresh herbs

Evening Snack: Ricotta with Berries (160 calories) Protein: 12g | Fiber: 3g

1/3 cup part-skim ricotta cheese
1/2 cup mixed berries
1 tsp honey

Make it 1,500 calories: Reduce bulgur to 1/3 cup (-50 calories) and use 1/2 tbsp olive oil in cooking (-60 calories) Make it 2,000 calories: Add 1/4 avocado to lunch (+80 calories) and increase almonds to 2 tbsp (+90 calories)

Day 3: Heart-Healthy Mediterranean Highlights

Breakfast: High-Protein Overnight Oats (350 calories) Protein: 28g | Fiber: 9g

1/2 cup rolled oats
1 scoop vanilla protein powder
1 tbsp chia seeds
1/2 cup unsweetened almond milk
1/2 sliced banana
1 tbsp almond butter

A.M. Snack: Mediterranean Cheese & Olives (130 calories) Protein: 8g | Fiber: 2g

1 oz part-skim mozzarella
8 Kalamata olives

Lunch: Turkey & Avocado Mediterranean Wrap (420 calories) Protein: 32g | Fiber: 8g

Large whole wheat tortilla
4 oz sliced turkey breast
1/3 avocado
2 cups mixed greens
1/4 cup shredded carrots
2 tbsp hummus
1 tbsp tahini dressing

P.M. Snack: Mediterranean Trail Mix (160 calories) Protein: 6g | Fiber: 4g

2 tbsp mixed nuts and seeds
1 tbsp dried fruit (unsweetened)

Dinner: Baked Mediterranean Cod with White Beans (480 calories) Protein: 38g | Fiber: 10g

5 oz cod fillet
2/3 cup white beans
2 cups sautéed spinach and tomatoes
1 tbsp olive oil
Lemon, garlic, Mediterranean herbs

Evening Snack: Dark Chocolate & Nuts (180 calories) Protein: 4g | Fiber: 3g

1 oz dark chocolate (70% cacao)
1 tbsp mixed nuts

Make it 1,500 calories: Use 1/2 scoop protein powder (-60 calories) and reduce nuts in trail mix (-80 calories) Make it 2,000 calories: Add extra 1/3 avocado to wrap (+80 calories) and increase chia seeds to 1.5 tbsp (+50 calories)

Day 4: Mediterranean Diet Classics

Breakfast: Spinach & Feta Mediterranean Scramble (330 calories) Protein: 22g | Fiber: 4g

2 whole eggs + 1 egg white
1 cup fresh spinach
2 tbsp crumbled feta
1 slice whole grain toast
1 tsp olive oil
Cherry tomatoes

A.M Snack: Edamame (110 calories) Protein: 8g | Fiber: 4g

1/2 cup shelled edamame
Sea salt

Lunch: Quinoa Tabbouleh with Grilled Chicken (440 calories) Protein: 28g | Fiber: 8g

2/3 cup cooked quinoa
3 oz grilled chicken breast
1/2 cup diced tomatoes
1/2 cup cucumber
1/4 cup fresh parsley
2 tbsp olive oil
Fresh lemon juice

P.M. Snack: Greek Yogurt Dip with Mediterranean Veggies (140 calories) Protein: 8g | Fiber: 3g

1/3 cup Greek yogurt
1 tbsp tahini
1 cup raw vegetables

Dinner: Lean Beef with Roasted Mediterranean Root Vegetables (520 calories) Protein: 36g | Fiber: 8g

4 oz lean beef sirloin
1.5 cups roasted root vegetables (sweet potato, carrots, parsnips)
2 cups arugula salad
1 tbsp olive oil
Balsamic vinegar

Evening Snack: Herbal Tea with Almonds (180 calories) Protein: 6g | Fiber: 3g

Chamomile tea
2 tbsp raw almonds
1 tsp honey

Make it 1,500 calories: Reduce beef to 3 oz (-55 calories) and almonds to 1 tbsp (-90 calories) Make it 2,000 calories: Add 1/4 cup chickpeas to salad (+70 calories) and extra olive oil drizzle (+120 calories)

Day 5: Omega-Rich Mediterranean Options

Breakfast: Chia Pudding with Greek Yogurt (340 calories) Protein: 18g | Fiber: 12g

3 tbsp chia seeds
1/2 cup unsweetened almond milk
1/2 cup Greek yogurt
1/2 cup berries
1 tbsp honey
1 tbsp chopped pistachios

A.M. Snack: Apple & Mediterranean Cheese (150 calories) Protein: 8g | Fiber: 4g

1 medium apple
1 oz part-skim cheddar cheese

Lunch: Mediterranean Tuna Salad (420 calories) Protein: 32g | Fiber: 8g

4 oz canned tuna in water
2 cups mixed greens
1/4 cup white beans
1/4 cup cherry tomatoes
2 tbsp olive oil
1 tbsp capers
Lemon juice
1 slice whole grain bread

P.M. Snack: Stuffed Mediterranean Dates (140 calories) Protein: 4g | Fiber: 3g

3 Medjool dates
1 tbsp almond butter
Chopped pistachios

Dinner: Grilled Shrimp with Farro (500 calories) Protein: 35g | Fiber: 8g

5 oz grilled shrimp
2/3 cup cooked farro
2 cups grilled vegetables (zucchini, bell peppers)
1 tbsp olive oil
Lemon, garlic, herbs

Evening Snack: Warm Milk with Cinnamon (170 calories) Protein: 9g | Fiber: 1g

1 cup warm low-fat milk
1 tbsp honey
Cinnamon
1 tbsp chopped walnuts

Make it 1,500 calories: Reduce farro to 1/2 cup (-55 calories) and use 2 dates instead of 3 (-80 calories) Make it 2,000 calories: Add 1/4 avocado to tuna salad (+80 calories) and increase chia seeds to 4 tbsp (+70 calories)

Day 6: Comfort & Mediterranean Nourishment

Breakfast: High-Protein Whole Grain Pancakes (360 calories) Protein: 24g | Fiber: 6g

2 small whole grain pancakes (made with protein powder)
2 tbsp Greek yogurt
1/2 cup berries
1 tbsp chopped walnuts
1 tsp maple syrup

A.M. Snack: Mediterranean Nuts & Dried Fruit (140 calories) Protein: 4g | Fiber: 3g

1 tbsp mixed nuts
1 tbsp unsweetened dried fruit

Lunch: White Bean & Kale Mediterranean Soup (400 calories) Protein: 18g | Fiber: 12g

1.5 cups homemade soup with white beans and kale
1 slice whole grain bread
1 tbsp olive oil drizzle
1 tbsp parmesan cheese

P.M. Snack: Greek Yogurt Parfait (160 calories) Protein: 12g | Fiber: 3g

1/2 cup Greek yogurt
1 tbsp granola
1/4 cup berries

Dinner: Herb-Roasted Mediterranean Chicken Thighs (540 calories) Protein: 38g | Fiber: 8g

5 oz boneless chicken thighs (skin removed)
2/3 cup wild rice
2 cups roasted Brussels sprouts and carrots
1 tbsp olive oil
Fresh Mediterranean herbs

Evening Snack: Chamomile Tea with Walnuts (120 calories) Protein: 4g | Fiber: 2g

Chamomile tea
1 tbsp walnuts

Make it 1,500 calories: Make 1 pancake instead of 2 (-90 calories) and reduce wild rice to 1/2 cup (-45 calories) Make it 2,000 calories: Add 1/4 avocado to soup (+80 calories) and increase nuts in snack (+120 calories)

Day 7: Mediterranean Weekly Finale

Breakfast: Mediterranean Breakfast Bowl (350 calories) Protein: 20g | Fiber: 8g

1/2 cup Greek yogurt
1/3 cup cooked quinoa
1/2 cup mixed berries
1 tbsp hemp seeds
1 tbsp honey
1 tbsp chopped almonds
Fresh mint leaves

A.M. Snack: Veggie Chips & Hummus (130 calories) Protein: 4g | Fiber: 3g

1 oz baked vegetable chips
2 tbsp hummus

Lunch: Grilled Mediterranean Vegetable & Goat Cheese Salad (430 calories) Protein: 18g | Fiber: 10g

2 cups mixed greens
1.5 cups grilled vegetables (eggplant, peppers, zucchini)
2 oz soft goat cheese
1/4 cup chickpeas
2 tbsp olive oil
Balsamic vinegar

P.M. Snack: Mediterranean Energy Balls (150 calories) Protein: 6g | Fiber: 4g

2 homemade energy balls (oats, dates, nuts, seeds)

Dinner: Pan-Seared Fish with Mediterranean Lentils (520 calories) Protein: 42g | Fiber: 12g

5 oz white fish (halibut or sea bass)
2/3 cup cooked green lentils
2 cups sautéed vegetables
1 tbsp olive oil
Lemon, Mediterranean herbs

Evening Snack: Greek Yogurt with Honey (140 calories) Protein: 12g | Fiber: 1g

1/2 cup Greek yogurt
1 tbsp honey
Cinnamon

Make it 1,500 calories: Reduce quinoa to 1/4 cup (-45 calories) and goat cheese to 1.5 oz (-50 calories) Make it 2,000 calories: Add 1/4 cup more lentils (+60 calories) and increase hemp seeds to 1.5 tbsp (+50 calories)

Mediterranean Diet Meal Prep Tips for Success

Sunday Meal Prep Strategy:

Cook grains in bulk: quinoa, farro, bulgur, and wild rice (store 4-5 days)
Prepare overnight oats and chia pudding for the week
Wash and chop all vegetables for easy snacking and cooking
Make energy balls and store in refrigerator
Prepare Mediterranean lentil and white bean soups

Mid-Week Prep for Busy Schedules:

Grill chicken breasts in bulk for salads and wraps
Hard-boil eggs for quick protein additions
Roast a large batch of mixed Mediterranean vegetables
Prepare homemade hummus and Greek yogurt dips

Time-Saving Mediterranean Diet Strategies:

Use pre-cooked rotisserie chicken when short on time
Keep canned beans and lentils stocked for quick additions
Prep mason jar salads for grab-and-go lunches
Freeze pre-portioned smoothie ingredients
Batch cook proteins on weekends for easy weekday meals

Mediterranean Foundation - High-Protein Start

Mediterranean Diet Health Benefits: Science-Backed Evidence

The Mediterranean diet with high protein and fiber offers comprehensive health advantages supported by extensive research:

Cardiovascular Health Benefits

Rich in omega-3 fatty acids from fish, monounsaturated fats from olive oil, and antioxidants from fruits and vegetables, this eating pattern significantly reduces heart disease risk by up to 30% and improves cholesterol profiles.

Weight Loss and Management

The combination of high protein (84+ grams) and fiber (30+ grams) promotes natural satiation, reducing overall calorie intake by 10-15% while preserving lean muscle mass during weight loss.

Blood Sugar Control and Diabetes Prevention

Complex carbohydrates paired with protein and healthy fats help stabilize blood glucose levels, reducing type 2 diabetes risk by 52% and improving insulin sensitivity.

Digestive Wellness and Gut Health

The 30+ grams of daily fiber supports healthy gut bacteria diversity, improves regularity, and may reduce colorectal cancer risk by up to 15%.

Brain Health and Cognitive Function

Anti-inflammatory compounds and healthy fats support cognitive function and may reduce the risk of Alzheimer’s disease by 13% and cognitive decline.

Longevity and Disease Prevention

Mediterranean populations consistently show increased life expectancy and reduced rates of chronic diseases, with up to 8% reduction in overall mortality risk.

Muscle Preservation and Metabolism

Adequate protein intake (84+ grams daily) supports muscle protein synthesis and helps maintain metabolism during aging, crucial for healthy weight management.

Anti-Inflammatory Effects

The abundance of antioxidants, omega-3s, and phytonutrients helps reduce chronic inflammation throughout the body, lowering C-reactive protein levels by up to 20%.

Mediterranean Diet FAQ: Your Top Questions Answered

Can I repeat Mediterranean diet meals during the week?

Yes, absolutely! Feel free to repeat any meal you particularly enjoy. Many people find success rotating between 2-3 favorite breakfasts and lunches throughout the week for simplicity and meal prep efficiency.

What Mediterranean diet food substitutions can I make?

Substitute similar foods within the same category: swap one fish for another, exchange quinoa for farro, or replace one vegetable with another you prefer. The key is maintaining similar protein and fiber content for optimal results.

Why don’t you offer a 1,200-calorie Mediterranean diet version?

This plan prioritizes adequate nutrition and satiation. At 1,200 calories, it becomes challenging to meet the protein and fiber targets while maintaining nutritional adequacy and meal satisfaction. The 1,500-calorie modification provides the lowest safe reduction for sustainable results.

How much protein and fiber should I eat daily on the Mediterranean diet?

This plan provides 84-116 grams of protein and 30-40 grams of fiber daily. These amounts support muscle maintenance, natural appetite control, and digestive health for most adults following a Mediterranean eating pattern.

Can I drink wine on this Mediterranean diet meal plan?

Moderate red wine consumption (1 glass for women, 2 for men) can fit within Mediterranean eating patterns. Account for the calories (120-150 per glass) by reducing another source, such as using less olive oil in cooking.

How do I follow this Mediterranean diet plan as a vegetarian?

Replace animal proteins with plant-based options: tofu, tempeh, additional legumes, nuts, seeds, and plant-based protein powders. Combine proteins (beans + grains) to ensure complete amino acid profiles and meet daily protein targets.

Is this Mediterranean diet plan good for long-term weight loss?

Yes! Focus on the principles rather than strict adherence: emphasize whole foods, include protein at each meal, load up on vegetables, choose healthy fats, and enjoy preparing nutritious meals. Allow for flexibility and special occasions while maintaining the core Mediterranean diet principles.

Is this Mediterranean meal plan suitable for meal prep?

Absolutely! Many components can be prepared ahead. Grains, proteins, and chopped vegetables store well for 3-5 days. Mediterranean soups and stews actually improve with time. Pack snacks in portion-controlled containers for easy grab-and-go options.

Can this Mediterranean diet help with inflammation?

Yes! The anti-inflammatory properties of the Mediterranean diet, combined with high fiber and omega-3 rich foods, can help reduce chronic inflammation markers and support overall health.

How quickly will I see results on this Mediterranean diet plan?

Most people notice improved energy within 3-7 days and see weight loss results within 2-4 weeks when following the plan consistently. Long-term health benefits continue to improve over months of adherence.

7-Day High-Protein, High-Fiber Mediterranean Diet Meal Plan: Complete 1,800-Calorie Guide with 1,500 & 2,000-Calorie Options