Tired of feeling hungry while trying to lose weight? The secret to sustainable fat loss isn’t just cutting calories—it’s about what you fill those calories with: High-Protein High-Fiber Mediterranean Diet Meal Plan. This 7-day plan harnesses the synergistic power of high protein and high fiber to keep you feeling full, energized, and satisfied. By focusing on whole, Mediterranean-inspired foods and eliminating added sugars, you’ll support healthy digestion, balance blood sugar, curb cravings, and teach your body to burn fat for fuel. Get ready for 7 days of delicious, nutrient-packed meals designed to boost your energy and transform your relationship with food.
Experience the powerful synergy of the Mediterranean diet, expertly engineered to stabilize blood sugar and crush cravings. This plan eliminates all added sugars and artificial sweeteners, focusing instead on foundational whole foods: fibrous vegetables, low-glycemic fruits, lean proteins, and anti-inflammatory fats. This macronutrient-balanced approach is designed to promote sustained energy, support gut health, and train your body to efficiently burn fat for fuel. Discover a week of delicious, satisfying meals that will help you reset your metabolism and break free from sugar dependence.
Key Features of This Metabolic Reset Plan:
- Zero Added Sugars: Strictly no cane sugar, syrups, honey, or artificial sweeteners.
- Blood Sugar Balance: Every meal pairs high-fiber carbs with protein and healthy fats to prevent spikes and crashes.
- Satiety & Fullness: Achieve ≥80g of protein and ≥30g of fiber daily to naturally control appetite and reduce cravings.
- Gut Health Support: A diversity of fiber-rich plants nourishes a healthy microbiome for improved digestion.
- Actionable Guidance: Includes meal-prep shortcuts, smart swaps, and strategies to stay on track.
Ready to transform your relationship with food and fuel your body right? Let’s begin.
Day 1
Daily Overview: Kickstart your week with a protein and fiber-packed breakfast that sets the tone for stable energy all day.
Meals
- Breakfast (approx. 395 kcal, 35g P, 10g F)
- 3-Egg Veggie Scramble: 3 large eggs scrambled with 1 cup spinach and ½ cup chopped mushrooms. Serve with 1 slice of whole-wheat toast (topped with 1/4 avocado, mashed) and ½ cup blueberries.
- Snack 1 (approx. 180 kcal, 7g P, 5g F)
- 1 medium apple sliced and served with 2 tablespoons of natural, no-sugar-added almond butter.
- Lunch (approx. 485 kcal, 35g P, 15g F)
- Massaged Kale Salad: 2 cups chopped kale, massaged with lemon juice, topped with 5 oz (140g) grilled chicken breast, ½ cup chickpeas, ¼ cup chopped cucumber, ¼ cup cherry tomatoes, and 1 tbsp olive oil vinaigrette.
- Snack 2 (approx. 150 kcal, 15g P, 0g F)
- 1 single-serving container (5.3 oz / 150g) of plain Greek yogurt with a dash of cinnamon.
- Dinner (approx. 490 kcal, 38g P, 10g F)
- Baked Salmon & Roasted Veggies: 5 oz (140g) salmon fillet baked with lemon and dill. Served with 1 cup roasted broccoli and ½ cup cooked quinoa.
Daily Totals: ~1,700 kcal, 130g Protein, 40g Fiber
Prep & Batch Notes: Cook a large batch of quinoa for the week. Grill extra chicken breast for tomorrow’s lunch.
Smart Swaps:
- Vegan: Replace eggs with a tofu scramble. Swap yogurt for a plant-based yogurt (check for no sugar added) and chicken for baked tofu.
- Dairy-Free: The plan is already dairy-free (yogurt is optional and can be omitted).
Fullness & Craving Tip: Start your day with a large glass of water and aim for one before each meal. Hydration is key for fiber to work effectively.
Day 2
Daily Overview: A plant-powered day focusing on legumes and whole grains for a mighty fiber boost.
Meals
- Breakfast (approx. 350 kcal, 30g P, 9g F)
- Power Smoothie: Blend 1 scoop vanilla or unflavored protein powder, 1 cup unsweetened almond milk, 1 tbsp chia seeds, ½ cup frozen berries, and a large handful of spinach.
- Snack 1 (approx. 140 kcal, 6g P, 4g F)
- ½ cup edamame (shelled), sprinkled with sea salt.
- Lunch (approx. 470 kcal, 25g P, 18g F)
- Leftover Salmon Bowl: Flake the leftover salmon over 1 cup mixed greens, ½ cup quinoa, and ½ cup black beans. Add diced peppers and a squeeze of lemon.
- Snack 2 (approx. 100 kcal, 4g P, 3g F)
- 1 medium pear.
- Dinner (approx. 520 kcal, 35g P, 15g F)
- Hearty Lentil Soup: A large bowl of soup made with lentils, carrots, celery, onions, and kale in a vegetable broth. Serve with a side salad (1 cup greens, 1 tbsp vinaigrette).
Daily Totals: ~1,580 kcal, 100g Protein, 49g Fiber
Prep & Batch Notes: Make a big pot of lentil soup and freeze portions for future easy meals.
Smart Swaps:
- Gluten-Free: Ensure your protein powder and all ingredients are certified gluten-free.
- Higher Calorie: Add a slice of whole-grain bread with your soup or an extra tablespoon of nuts to your smoothie.
Fullness & Craving Tip: When a craving hits, pause and drink a full glass of water. Often, thirst is mistaken for hunger or sugar cravings.
Day 3
Daily Overview: Keep energy levels high with complex carbs and lean protein to power through your day.
Meals
- Breakfast (approx. 400 kcal, 30g P, 8g F)
- Greek Yogurt Parfait: 1 cup (7 oz / 200g) plain Greek yogurt layered with ½ cup raspberries, 2 tbsp slivered almonds, and 1 tbsp flax seeds.
- Snack 1 (approx. 100 kcal, 4g P, 4g F)
- 1 cup carrot and cucumber sticks with 2 tbsp hummus.
- Lunch (approx. 450 kcal, 35g P, 13g F)
- Leftover Lentil Soup (1.5 cups) with a side of 3 oz (85g) canned tuna mixed with lemon and ½ cup cherry tomatoes.
- Snack 2 (approx. 200 kcal, 7g P, 5g F)
- ¼ cup dry-roasted unsalted almonds.
- Dinner (approx. 500 kcal, 40g P, 10g F)
- Mediterranean Turkey Lettuce Wraps: Sauté 5 oz (140g) lean ground turkey with onions, garlic, and oregano. Serve in large romaine lettuce leaves topped with diced tomato, cucumber, and a tahini-lemon sauce.
Daily Totals: ~1,650 kcal, 116g Protein, 40g Fiber
Prep & Batch Notes: Chop extra veggies from your wraps for tomorrow’s snack. Cook extra ground turkey for a future meal.
Smart Swaps:
- Vegetarian: Use cooked brown lentils or a plant-based ground “meat” instead of turkey.
- Dairy-Free: The parfait is naturally dairy-free if you use a plant-based yogurt alternative.
Fullness & Craving Tip: Eat mindfully. Put your fork down between bites and chew thoroughly. This gives your body time to register fullness.
Day 4
Daily Overview: Focus on healthy fats and fish to support brain health and keep inflammation low.
Meals
- Breakfast (approx. 385 kcal, 35g P, 10g F)
- Savory Chickpea Crepe: Blend ½ cup chickpea flour, ½ cup water, and spices; cook like a crepe. Fill with 2 scrambled eggs and ¼ avocado, sliced.
- Snack 1 (approx. 125 kcal, 5g P, 5g F)
- ½ cup mixed berries with a sprinkle of cinnamon.
- Lunch (approx. 500 kcal, 30g P, 15g F)
- Quinoa Tabbouleh with Chicken: 1 cup cooked quinoa mixed with parsley, mint, diced cucumber, tomato, and lemon juice. Top with 4 oz (115g) shredded leftover chicken or turkey.
- Snack 2 (approx. 175 kcal, 7g P, 4g F)
- ½ cup cottage cheese (full-fat or 2%) topped with sliced cucumber and black pepper.
- Dinner (approx. 475 kcal, 35g P, 11g F)
- Sheet Pan Lemon Herb Cod & Veggies: 5 oz (140g) cod fillet baked on a sheet pan with 1 cup asparagus and 1 cup halved Brussels sprouts, all tossed in olive oil, lemon, and herbs.
Daily Totals: ~1,660 kcal, 112g Protein, 45g Fiber
Prep & Batch Notes: Make a double batch of quinoa tabbouleh—it gets better as it sits and makes a great lunch for tomorrow.
Smart Swaps:
- Vegan: Omit eggs from the crepe and fill with sautéed tofu and veggies. Use chickpeas instead of chicken in the tabbouleh.
- Pescatarian: The plan is already pescatarian-friendly.
Fullness & Craving Tip: Ensure every snack includes at least one source of protein or fiber (or both!) to make it truly satisfying.
Day 5
Daily Overview: Celebrate the end of the workweek with vibrant, colorful bowls and a satisfying, lean steak dinner.
Meals
- Breakfast (approx. 395 kcal, 35g P, 10g F)
- Repeat of Day 1 Breakfast (3-Egg Veggie Scramble) for consistency and ease.
- Snack 1 (approx. 160 kcal, 6g P, 4g F)
- 1 medium orange.
- Lunch (approx. 490 kcal, 25g P, 16g F)
- Leftover Quinoa Tabbouleh (1.5 cups) mixed with ½ cup white beans and an extra squeeze of lemon.
- Snack 2 (approx. 200 kcal, 8g P, 5g F)
- ¼ cup pumpkin seeds (pepitas).
- Dinner (approx. 550 kcal, 45g P, 8g F)
- Lean Steak & Big Salad: 4 oz (115g) lean sirloin steak, grilled or pan-seared. Serve with a massive salad of 2 cups mixed greens, ½ cup roasted beets, ¼ cup red onion, and 1 tbsp olive oil vinaigrette.
Daily Totals: ~1,795 kcal, 119g Protein, 43g Fiber
Prep & Batch Notes: Roast a few beets while you’re prepping dinner to have on hand for salads.
Smart Swaps:
- Vegetarian/Vegan: Replace steak with a large portobello mushroom cap, grilled or roasted. Add ½ cup of lentils to your salad for protein.
- Higher Calorie: Increase your steak portion to 6 oz or add a small sweet potato to your dinner.
Fullness & Craving Tip: If you’re dining out, scan the menu for grilled proteins and ask for steamed veggies or a salad with dressing on the side.
Day 6
Daily Overview: A relaxing weekend day perfect for a hearty brunch and a classic, fiber-rich Mediterranean dinner.
Meals
- Breakfast (approx. 450 kcal, 30g P, 12g F)
- Weekend Veggie Omelet: 3-egg omelet filled with onions, bell peppers, tomatoes, and 1 oz feta cheese. Serve with ½ cup black beans on the side.
- Snack 1 (approx. 100 kcal, 0g P, 3g F)
- 1 small handful of grapes (about 1 cup).
- Lunch (approx. 400 kcal, 25g P, 15g F)
- White Bean & Kale Sauté: Sauté 2 cups kale with garlic, then add 1 cup canned white beans (rinsed) and a splash of vegetable broth until warm. Top with a sprinkle of red pepper flakes.
- Snack 2 (approx. 180 kcal, 7g P, 5g F)
- 1 medium apple with 2 tbsp almond butter.
- Dinner (approx. 540 kcal, 40g P, 12g F)
- Deconstructed Stuffed Pepper Bowl: Sauté ½ cup brown rice, 4 oz (115g) lean ground turkey, 1 cup diced bell peppers, onions, and canned tomatoes (no sugar added). Season with Italian herbs.
Daily Totals: ~1,670 kcal, 102g Protein, 47g Fiber
Prep & Batch Notes: Cook a large batch of brown rice to use for the rest of the week.
Smart Swaps:
- Dairy-Free: Omit the feta cheese from the omelet or use a dairy-free alternative.
- Vegan: Use a plant-based ground “meat” or lentils in the stuffed pepper bowl. Use a tofu scramble for breakfast.
Fullness & Craving Tip: Eating on a regular schedule (every 3-4 hours) helps regulate blood sugar and prevents extreme hunger that leads to poor choices.
Day 7
Daily Overview: Prep for a successful week ahead with simple, batch-cook friendly meals.
Meals
- Breakfast (approx. 350 kcal, 30g P, 9g F)
- Repeat of Day 2 Power Smoothie for quick and easy nutrition.
- Snack 1 (approx. 140 kcal, 6g P, 4g F)
- ½ cup edamame, sprinkled with sea salt.
- Lunch (approx. 500 kcal, 30g P, 14g F)
- Big Bean & Tuna Salad: 1 can (5 oz) tuna mixed with ½ cup cannellini beans, ¼ cup diced celery, ¼ cup red onion, 1 tbsp olive oil, and lemon juice over a bed of 2 cups romaine.
- Snack 2 (approx. 150 kcal, 15g P, 0g F)
- 1 single-serving container (5.3 oz / 150g) of plain Greek yogurt with cinnamon.
- Dinner (approx. 510 kcal, 35g P, 14g F)
- Lemon Herb Chicken & Barley: 5 oz (140g) baked chicken breast with lemon and herbs. Serve with 1 cup cooked barley and 1 cup steamed green beans.
Daily Totals: ~1,650 kcal, 116g Protein, 41g Fiber
Prep & Batch Notes: Bake several chicken breasts to have for lunches and dinners in the coming days. Cook a full cup of dry barley to have as a ready-made complex carb.
Smart Swaps:
- Gluten-Free: Swap barley for cooked quinoa or brown rice.
- Pescatarian/Vegetarian: Replace chicken with a large fillet of white fish or with 1 cup of lentils.
Fullness & Craving Tip: At the end of your meal, if you’re still hungry, wait 20 minutes. If you’re still truly hungry, reach for more non-starchy veggies or a glass of water with lemon.
FAQs
1. What foods are naturally high in fiber?
Think plants! Legumes (lentils, chickpeas, black beans), vegetables (especially leafy greens, broccoli, Brussels sprouts), fruits (berries, apples, pears with skin), whole grains (oats, quinoa, barley), and seeds (chia, flax, pumpkin) are all excellent sources.
2. Can I eat fruit on this plan?
Absolutely! Whole fruit is encouraged. It provides essential vitamins, antioxidants, and fiber, which slows the absorption of its natural sugars. The plan focuses on lower-glycemic fruits like berries, apples, and pears.
3. What counts as added sugar?
Added sugars are any sugars or caloric sweeteners that are added to foods during processing or preparation. This includes cane sugar, brown sugar, honey, maple syrup, agave nectar, and high-fructose corn syrup. We avoid these completely on this plan.
4. How do I adjust for 1,500 vs. 2,000 kcal?
This plan averages around ~1,650 kcal. To increase it, add healthy fats (extra 1/4 avocado, more nuts/seeds, extra tbsp of olive oil) or slightly larger protein portions. To decrease it, slightly reduce portions of fats (nuts, oils, avocado) and complex carbs (quinoa, barley, beans) while keeping veggies and protein high.
5. What if I feel bloated from too much fiber?
This is common if you increase fiber too quickly. Introduce fiber gradually and drink plenty of water (2-3 liters per day). Water helps fiber move through your digestive system. Also, ensure you are cooking legumes thoroughly.
6. How to make this plan vegetarian or vegan?
It’s easy! Swap animal proteins for plant-based options:
- Eggs/Meat/Fish → Tofu, tempeh, seitan, lentils, chickpeas, black beans, edamame.
- Yogurt → Unsweetened plant-based yogurt (almond, soy, coconut).
- Ensure you’re eating a variety of plant proteins throughout the day to get all essential amino acids.
7. Can I follow this plan long-term?
Yes! This is not a fad diet. It’s built on the principles of the long-studied and highly sustainable Mediterranean diet. The focus on whole foods, protein, fiber, and healthy fats supports long-term health and weight maintenance.
8. What about eating out while following a no-sugar plan?
Focus on simple dishes: grilled chicken or fish, steamed vegetables, and salads. Always ask for dressings and sauces on the side, as these are common hidden sugar sources. Choose water, unsweetened tea, or black coffee as your beverage.
Other Tips
- Hydrate, Hydrate, Hydrate: Aim for 2-3 liters of water per day. Fiber needs water to do its job properly and prevent constipation.
- Build Your Plate Wisely: Mentally divide your plate: ½ non-starchy vegetables, ¼ lean protein, ¼ complex carbohydrates/fiber.
- Flavor Without Sugar: Get creative with spices (cumin, paprika, cinnamon), herbs (basil, oregano, cilantro), citrus juices (lemon, lime), vinegar, garlic, onion, and mustard.
- Pair Smartly: Always pair a high-fiber carb (like an apple) with a protein or fat (like almond butter) to blunt blood sugar spikes and stay full longer.
- Start Slow: If you’re new to a high-fiber diet, don’t jump from 15g to 40g overnight. Gradually increase your intake over a week or two to allow your gut to adjust.
7-Day High-Fiber, No-Sugar Plan for Weight Loss
This 7-day plan is designed to create a sustainable calorie deficit while maximizing nutrition and satisfaction.
- Calories: ~1,500–1,800/day (easily adjustable)
- Macros: ≥100g Protein, ≥40g Fiber on average
- Focus: Fiber-rich whole foods to promote lasting fullness, support healthy digestion, balance blood sugar, and facilitate sustainable fat loss.
