In This ArticleView AllIn This ArticleWhy This PlanDay 1Day 2Day 3Day 4Day 5Day 6Day 7Meal Prep TipsFAQsFoods to Focus OnProtein & Weight Loss
In This ArticleView All
View All
In This Article
Why This Plan
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meal Prep Tips
FAQs
Foods to Focus On
Protein & Weight Loss
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Photo:Ali Remond
Ali Remond
Why This Meal Plan Is Great for You
Routinely named one of thehealthiest eating patternsaround, 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 theMediterranean dietcan lower body weight and reduce the risk of developing heart disease and other chronic diseases.
Eating moreprotein, 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 manyhealth benefits, yet only 7% of adults in the United States are reaching their daily fiber goal.Adequatefiberintake can help facilitateweight 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 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. As with all meal plans, listen to your hunger cues and make adjustments as needed.
Breakfast (368 calories)
A.M. Snack (172 calories)
Lunch (419 calories)
P.M. Snack (62 calories)
Dinner (453 calories)
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 servingOrange-Mango Smoothieto breakfast, 2 Tbsp. chopped walnuts to A.M. snack and ¼ cup unsalted dry-roasted almonds to P.M. snack.
Breakfast (285 calories)
Lunch (413 calories)
P.M. Snack (215 calories)
Dinner (470 calories)
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.
A.M. Snack (211 calories)
P.M. Snack (184 calories)
Dinner (352 calories)
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 servingOrange-Mango Smoothieto breakfast, add 1 Tbsp. chopped walnuts to A.M. snack and add ¼ cup unsalted dry-roasted almonds as an evening snack.
A.M. Snack (136 calories)
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.
P.M. Snack (136 calories)
Dinner (435 calories)
Meal-Prep Tip:Reserve two servingsChicken Parmesan Soupto have for lunch on Days 6 and 7.
Daily Totals:1,524 calories, 50g fat, 99g protein, 183g carbohydrate, 36g fiber, 2,107mg sodium.
A.M. Snack (84 calories)
Lunch (365 calories)
Dinner (581 calories)
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.
P.M. Snack (176 calories)
Dinner (429 calories)
Daily Totals:1,517 calories, 57g fat, 95g protein, 172g carbohydrate, 32g fiber, 1,754mg sodium.
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.
How to Meal-Prep Your Week of Meals:
Frequently Asked QuestionsYes, 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 ourhigh-protein Mediterranean diet recipesfor 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.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.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.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 theMediterranean 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.
Frequently Asked Questions
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 ourhigh-protein Mediterranean diet recipesfor 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.
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.
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.
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 theMediterranean 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:
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.This extended staying power helps keep our appetite and energy levels steadier, which may reduce unintentional overeating. Eating ahigh-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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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.Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121Moon 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/jomes20028American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Food & Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
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.Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121Moon 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/jomes20028American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Food & Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
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.
Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121Moon 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/jomes20028American Society for Nutrition.Most Americans are not getting enough fiber in our diets.U.S. Food & Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
Dominguez LJ, Veronese N, Di Bella G, et al.Mediterranean diet in the management and prevention of obesity.Exp Gerontol. 2023;174:112121. doi:10.1016/j.exger.2023.112121
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
American Society for Nutrition.Most Americans are not getting enough fiber in our diets.
U.S. Food & Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
