In This ArticleView AllIn This ArticleWhy This PlanFAQsHealth BenefitsFoods to Focus OnMeal Prep TipsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
In This ArticleView All
View All
In This Article
Why This Plan
FAQs
Health Benefits
Foods to Focus On
Meal Prep Tips
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
ClosePhoto:Jen Causey; Caitlin BenselFall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein seven-day meal plan. With at least 80 grams of protein every day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals like supportingmuscle growth, digestive health and healthy weight maintenance.Plus, these meals can also help you follow the Mediterranean diet, named one of thehealthiest eating patternsfor seven years in a row.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Plan Is Great for YouProteinis an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions.We set this plan to include at least 80 grams of protein per day, a level at which most people will meet their needs. However,daily protein needsvary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and be high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.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.Health Benefits of a Mediterranean DietThere are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving yourbrain health, lowering your risk forheart diseaseand supporting healthy weight maintenance, just to name just a few. If you’re not familiar with the Mediterranean diet, it focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow thiseating pattern.Mediterranean Diet Foods to Focus OnWhole grainsBeansLentilsVegetablesFruitUnsaturated fats like olive oil, canola oil or avocado oilNutsSeedsFishPoultryEggsDairyHerbs and spicesUltimate Mediterranean Diet Foods ListHow to Meal-Prep Your Week of MealsPrepApple Pie-Inspired Overnight Oatsfor breakfast on Days 2 through 5.MakeSlow-Cooker Bean, Kale & Barley Soupfor lunch on Days 2 through 5.Bake someEverything-Seasoned Almondsfor a snack throughout the week.Day 1Ali RedmondBreakfast (501 Calories)1 servingHigh-Protein Black Bean Breakfast Bowl1 medium bananaA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (407 Calories)1 servingSalmon Tacos with Pineapple Salsa⅓ avocado, slicedP.M Snack (150 Calories)⅓ cup hummus4 carrot sticksDinner (472 Calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodiumTo make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.Day 2Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (348 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (294 Calories)Apple & Peanut Butter ToastDinner (471 Calories)1 servingPesto Chicken Bake1 servingRoasted Broccoli and Cauliflower½ cup cooked whole-wheat pastaDaily Totals:1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 3Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoBreakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (538 Calories)1 servingCreamy Tomato Salmon Skillet1 servingQuick & Easy Sautéed Broccolini½ cup cooked brown riceDaily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the crackers at A.M. snack.To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.Day 4Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M Snack (294 Calories)Apple & Peanut Butter ToastLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M. Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (476 Calories)1 servingGarlic-Lime Pork with Farro & Spinach1 servingSimple Cabbage SaladDaily Totals:1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 5Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (196 Calories)½ cup plain Greek-style strained yogurt1 medium banana1 teaspoon sliced almondsLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (574 Calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodiumTo make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.To make it 2,000 calories: Have 1 medium pear as an evening snack.Day 6Photographer: Rachel MarekBreakfast (398 Calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (184 Calories)1 medium pear½ cup plain Greek-style strained yogurtLunch (503 Calories)Tuna-Chickpea Salad Sandwich1 hard-boiled eggP.M Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (507 Calories)1 servingCheesy Black Bean & Quinoa Skillet CasseroleDaily Totals:1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodiumTo make it 1,500 calories: Skip theEverything-Seasoned Almondsat P.M. snack.To make it 2,000 calories: AddAvocado Toastto breakfast.Day 7Photography / Antonis Achilleos, Styling / Christine Keely, Ali RameeBreakfast (361 Calories)1 servingArtichoke & Egg Tartine1 medium orangeA.M. Snack (152 Calories)1 servingGuacamole with Bell Pepper DippersLunch (436 Calories)1 servingKale & Chickpea Grain BowlP.M Snack (239 Calories)1 servingChocolate-Banana Protein SmoothieDinner (433 Calories)1 servingOne-Pan Baked Chicken & Potatoes1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals:1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodiumTo make it 1,500 calories: Have only ½ servingArtichoke & Egg Tartineat breakfast.To make it 2,000 calories: Have 1 servingEverything-Seasoned Almondsas an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
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Photo:Jen Causey; Caitlin Bensel
Jen Causey; Caitlin Bensel
Fall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein seven-day meal plan. With at least 80 grams of protein every day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals like supportingmuscle growth, digestive health and healthy weight maintenance.Plus, these meals can also help you follow the Mediterranean diet, named one of thehealthiest eating patternsfor seven years in a row.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Plan Is Great for YouProteinis an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions.We set this plan to include at least 80 grams of protein per day, a level at which most people will meet their needs. However,daily protein needsvary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and be high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.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.Health Benefits of a Mediterranean DietThere are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving yourbrain health, lowering your risk forheart diseaseand supporting healthy weight maintenance, just to name just a few. If you’re not familiar with the Mediterranean diet, it focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow thiseating pattern.Mediterranean Diet Foods to Focus OnWhole grainsBeansLentilsVegetablesFruitUnsaturated fats like olive oil, canola oil or avocado oilNutsSeedsFishPoultryEggsDairyHerbs and spicesUltimate Mediterranean Diet Foods ListHow to Meal-Prep Your Week of MealsPrepApple Pie-Inspired Overnight Oatsfor breakfast on Days 2 through 5.MakeSlow-Cooker Bean, Kale & Barley Soupfor lunch on Days 2 through 5.Bake someEverything-Seasoned Almondsfor a snack throughout the week.Day 1Ali RedmondBreakfast (501 Calories)1 servingHigh-Protein Black Bean Breakfast Bowl1 medium bananaA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (407 Calories)1 servingSalmon Tacos with Pineapple Salsa⅓ avocado, slicedP.M Snack (150 Calories)⅓ cup hummus4 carrot sticksDinner (472 Calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodiumTo make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.Day 2Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (348 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (294 Calories)Apple & Peanut Butter ToastDinner (471 Calories)1 servingPesto Chicken Bake1 servingRoasted Broccoli and Cauliflower½ cup cooked whole-wheat pastaDaily Totals:1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 3Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoBreakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (538 Calories)1 servingCreamy Tomato Salmon Skillet1 servingQuick & Easy Sautéed Broccolini½ cup cooked brown riceDaily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the crackers at A.M. snack.To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.Day 4Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M Snack (294 Calories)Apple & Peanut Butter ToastLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M. Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (476 Calories)1 servingGarlic-Lime Pork with Farro & Spinach1 servingSimple Cabbage SaladDaily Totals:1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 5Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (196 Calories)½ cup plain Greek-style strained yogurt1 medium banana1 teaspoon sliced almondsLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (574 Calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodiumTo make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.To make it 2,000 calories: Have 1 medium pear as an evening snack.Day 6Photographer: Rachel MarekBreakfast (398 Calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (184 Calories)1 medium pear½ cup plain Greek-style strained yogurtLunch (503 Calories)Tuna-Chickpea Salad Sandwich1 hard-boiled eggP.M Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (507 Calories)1 servingCheesy Black Bean & Quinoa Skillet CasseroleDaily Totals:1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodiumTo make it 1,500 calories: Skip theEverything-Seasoned Almondsat P.M. snack.To make it 2,000 calories: AddAvocado Toastto breakfast.Day 7Photography / Antonis Achilleos, Styling / Christine Keely, Ali RameeBreakfast (361 Calories)1 servingArtichoke & Egg Tartine1 medium orangeA.M. Snack (152 Calories)1 servingGuacamole with Bell Pepper DippersLunch (436 Calories)1 servingKale & Chickpea Grain BowlP.M Snack (239 Calories)1 servingChocolate-Banana Protein SmoothieDinner (433 Calories)1 servingOne-Pan Baked Chicken & Potatoes1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals:1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodiumTo make it 1,500 calories: Have only ½ servingArtichoke & Egg Tartineat breakfast.To make it 2,000 calories: Have 1 servingEverything-Seasoned Almondsas an evening snack.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmitSourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Fall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein seven-day meal plan. With at least 80 grams of protein every day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals like supportingmuscle growth, digestive health and healthy weight maintenance.Plus, these meals can also help you follow the Mediterranean diet, named one of thehealthiest eating patternsfor seven years in a row.How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.Why This Plan Is Great for YouProteinis an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions.We set this plan to include at least 80 grams of protein per day, a level at which most people will meet their needs. However,daily protein needsvary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie 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.Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and be high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.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.Health Benefits of a Mediterranean DietThere are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving yourbrain health, lowering your risk forheart diseaseand supporting healthy weight maintenance, just to name just a few. If you’re not familiar with the Mediterranean diet, it focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow thiseating pattern.Mediterranean Diet Foods to Focus OnWhole grainsBeansLentilsVegetablesFruitUnsaturated fats like olive oil, canola oil or avocado oilNutsSeedsFishPoultryEggsDairyHerbs and spicesUltimate Mediterranean Diet Foods ListHow to Meal-Prep Your Week of MealsPrepApple Pie-Inspired Overnight Oatsfor breakfast on Days 2 through 5.MakeSlow-Cooker Bean, Kale & Barley Soupfor lunch on Days 2 through 5.Bake someEverything-Seasoned Almondsfor a snack throughout the week.Day 1Ali RedmondBreakfast (501 Calories)1 servingHigh-Protein Black Bean Breakfast Bowl1 medium bananaA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (407 Calories)1 servingSalmon Tacos with Pineapple Salsa⅓ avocado, slicedP.M Snack (150 Calories)⅓ cup hummus4 carrot sticksDinner (472 Calories)1 servingStuffed Sweet Potato with Hummus DressingDaily Totals:1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodiumTo make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.Day 2Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (348 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (294 Calories)Apple & Peanut Butter ToastDinner (471 Calories)1 servingPesto Chicken Bake1 servingRoasted Broccoli and Cauliflower½ cup cooked whole-wheat pastaDaily Totals:1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 3Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel GrecoBreakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (181 Calories)½ cup plain Greek-style strained yogurt1 medium pearLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (538 Calories)1 servingCreamy Tomato Salmon Skillet1 servingQuick & Easy Sautéed Broccolini½ cup cooked brown riceDaily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the crackers at A.M. snack.To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.Day 4Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M Snack (294 Calories)Apple & Peanut Butter ToastLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M. Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (476 Calories)1 servingGarlic-Lime Pork with Farro & Spinach1 servingSimple Cabbage SaladDaily Totals:1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodiumTo make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.Day 5Breakfast (323 Calories)1 servingApple-Pie Inspired Overnight OatsA.M. Snack (196 Calories)½ cup plain Greek-style strained yogurt1 medium banana1 teaspoon sliced almondsLunch (373 Calories)1 servingSlow Cooker Bean, Kale & Barley Soup1 slice whole-wheat toastP.M Snack (391 Calories)⅓ cup hummus4 carrot sticks2 oz. whole-wheat crackersDinner (574 Calories)1 servingSeared Tuna with Bulgur & Chickpea SaladDaily Totals:1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodiumTo make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.To make it 2,000 calories: Have 1 medium pear as an evening snack.Day 6Photographer: Rachel MarekBreakfast (398 Calories)1 servingSpinach, Peanut Butter & Banana SmoothieA.M. Snack (184 Calories)1 medium pear½ cup plain Greek-style strained yogurtLunch (503 Calories)Tuna-Chickpea Salad Sandwich1 hard-boiled eggP.M Snack (292 Calories)1 servingEverything-Seasoned Almonds⅓ cup cottage cheeseDinner (507 Calories)1 servingCheesy Black Bean & Quinoa Skillet CasseroleDaily Totals:1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodiumTo make it 1,500 calories: Skip theEverything-Seasoned Almondsat P.M. snack.To make it 2,000 calories: AddAvocado Toastto breakfast.Day 7Photography / Antonis Achilleos, Styling / Christine Keely, Ali RameeBreakfast (361 Calories)1 servingArtichoke & Egg Tartine1 medium orangeA.M. Snack (152 Calories)1 servingGuacamole with Bell Pepper DippersLunch (436 Calories)1 servingKale & Chickpea Grain BowlP.M Snack (239 Calories)1 servingChocolate-Banana Protein SmoothieDinner (433 Calories)1 servingOne-Pan Baked Chicken & Potatoes1 servingBalsamic-Parmesan Sautéed SpinachDaily Totals:1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodiumTo make it 1,500 calories: Have only ½ servingArtichoke & Egg Tartineat breakfast.To make it 2,000 calories: Have 1 servingEverything-Seasoned Almondsas an evening snack.
Fall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein seven-day meal plan. With at least 80 grams of protein every day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals like supportingmuscle growth, digestive health and healthy weight maintenance.Plus, these meals can also help you follow the Mediterranean diet, named one of thehealthiest eating patternsfor seven years in a row.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal 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.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal 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.
Why This Plan Is Great for You
Proteinis an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions.
We set this plan to include at least 80 grams of protein per day, a level at which most people will meet their needs. However,daily protein needsvary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie 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.
Frequently Asked QuestionsYes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and be high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.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.
Frequently Asked Questions
Yes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check calories, protein and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and be high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein and sodium levels. For more inspiration, check out these23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.
Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.
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.
Health Benefits of a Mediterranean Diet
There are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving yourbrain health, lowering your risk forheart diseaseand supporting healthy weight maintenance, just to name just a few. If you’re not familiar with the Mediterranean diet, it focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow thiseating pattern.
Mediterranean Diet Foods to Focus On
Ultimate Mediterranean Diet Foods List
How to Meal-Prep Your Week of Meals
Ali Redmond
Breakfast (501 Calories)
A.M. Snack (181 Calories)
Lunch (407 Calories)
P.M Snack (150 Calories)
Dinner (472 Calories)
Daily Totals:1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodium
To make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.
To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.
Breakfast (323 Calories)
A.M. Snack (348 Calories)
Lunch (373 Calories)
P.M Snack (294 Calories)
Dinner (471 Calories)
Daily Totals:1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodium
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.
To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
P.M Snack (391 Calories)
Dinner (538 Calories)
Daily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodium
To make it 1,500 calories: Skip the crackers at A.M. snack.
To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.
A.M Snack (294 Calories)
P.M. Snack (292 Calories)
Dinner (476 Calories)
Daily Totals:1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodium
To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.
To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.
A.M. Snack (196 Calories)
Dinner (574 Calories)
Daily Totals:1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodium
To make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.
To make it 2,000 calories: Have 1 medium pear as an evening snack.
Photographer: Rachel Marek
Breakfast (398 Calories)
A.M. Snack (184 Calories)
Lunch (503 Calories)
P.M Snack (292 Calories)
Dinner (507 Calories)
Daily Totals:1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodium
To make it 1,500 calories: Skip theEverything-Seasoned Almondsat P.M. snack.
To make it 2,000 calories: AddAvocado Toastto breakfast.
Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee
Breakfast (361 Calories)
A.M. Snack (152 Calories)
Lunch (436 Calories)
P.M Snack (239 Calories)
Dinner (433 Calories)
Daily Totals:1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodium
To make it 1,500 calories: Have only ½ servingArtichoke & Egg Tartineat breakfast.
To make it 2,000 calories: Have 1 servingEverything-Seasoned Almondsas an evening snack.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.J Obes Metab Syndr. 2020;29(3):166-173. doi:10.7570/jomes20028
U.S. Department of Agriculture and U.S. Department of Health and Human Services.Dietary Guidelines for Americans, 2020-2025.
