High Protein Mediterranean Diet For The Perfect Shape

    mediterranean diet

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 12/3/2022

    This healthy meal plan for seven days recommends following the Mediterranean diet and including a significant amount of proteins derived from plants.

    Eating a sufficient amount of protein helps us feel full, which can help us avoid overeating and maintain a healthy weight. Protein plays a crucial part in building muscle, and eating a sufficient amount of protein helps us feel full. The Mediterranean diet has almost similar effects on weight (due to good protein sources and foods high in fiber) and other health benefits, such as decreasing the chance of serious health diseases like diabetes and heart disease. When you combine the two, you are setting yourself up for a weight reduction and healthy eating strategy that is both healthy and balanced. In our effort to consume more protein, we need to make certain that the type of protein we select is beneficial to our health. It is fortunate that the principles of the Mediterranean diet place emphasis on the protein source that is beneficial to one's health. When following these guidelines, one should consume more fish, legumes, soy, lean chicken, and turkey, and less red meat and processed deli meats. Redistributing our protein so that it is spread out evenly throughout the day helps our body use the nutrient more efficiently and always keeps us satisfied so that we won't reach for that sugar-laden treat at 3 p.m. Rather than skimping on protein snacks during the day and having a large serving of meat at dinner, we should redistribute our protein so that it is spread out more evenly throughout the day.

    mediterranean diet

    With the help of this 7-day meal plan for a high-protein Mediterranean diet, we have set it at 1,200 calories per day just to assist you in losing a healthy 1 to 2 pounds per week. However, you can make adjustments to bring it up to 1,500 or 2,000 calories per day, depending on your specific requirements and objectives with regard to your health.

    Foods Rich In Protein That Are Allowed On The Mediterranean Diet

    mediterranean diet

    The following is a list of nutritious Mediterranean foods that are high in protein and can help you maintain a healthy weight if you consume more of them.

    • Legumes, such as lentils and beans, are wonderful providers of both protein and fiber due to their legume status. Depending on the type of bean, a serving size of half a cup contains anywhere from 7 to 9 grams of protein.
    • Fish is a sufficient source of protein, as fish comes in a variety of different types. There are 17 grams of protein in each serving size of Salmon that is rich in omega-3 fatty acids.
    • Nuts and seeds are high in protein as well as healthy fats, supply around 7 grams of protein per quarter cup meal.
    • Grains that have been completely digested are not only more satisfying but also better for your cardiovascular system. Whole grains are rich in both fiber and protein. Comparatively, a serving of cooked quinoa containing half a cup delivers approximately 4 grams of protein, whereas a portion of whole-wheat pasta containing two ounces delivers around 6 grams of protein.
    • High-Protein Veggies Although vegetables aren't normally the most potent source of protein, broccoli and Brussels sprouts both are packed in about 3 grams of protein per cup and are therefore considered to be our high-protein vegetables in this context. In spite of the fact that fruits don't contain a lot of protein, they are an excellent source of fiber, particularly berries, and hence should be included in a Mediterranean diet.

    mediterranean diet

    High Protein Mediterranean Diet Meal Plan

    How To Plan And Prepare Your Meals For The Week

    Here are some things you may do at the start of the week to prepare yourself ready for the hectic pace of the weekdays.

    • Prepare the Vegan Superfood Buddha Bowls to take for lunch on Days 2 through 5 and keep them in the refrigerator.
    • Make the Peanut Butter Energy Balls and keep them in the refrigerator to use as a snack all week.

    Day 1

    mediterranean diet

    Morning meal (296 calories)

    • Scrambled eggs with spinach and raspberries, served in a single portion.

    A.M. Snack (62 calories)

    • One fluid ounce of blackberries

    Lunch (360 calories)

    • 1 serve White Bean & Veggie Salad

    P.M. Snack (87 calories)

    • 1 Energy Ball made with Peanut Butter

    Dinner (398 calories)

    1202 calories, 64 grams of protein, 85 grams of carbs, 31 grams of fiber, 71 grams of fat, and 1,328 milligrams of salt make up an average day.

    To bring the total to 1,500 calories: The morning snack should now include a quarter cup of unsalted dry-roasted almonds, and the afternoon snack should now consist of two peanut butter energy balls.

    In order to reach a total of 2,000 calories: To the morning snack, add a half cup of unsalted dry-roasted almonds; to the afternoon snack, increase the number of peanut butter energy balls to three; and for supper, add a plate of white bean and avocado toast.

    Day 2

    mediterranean diet

    Morning meal (297 calories)

    • Smoothie with pineapple and greens, one serve

    A.M. Snack (8 calories)

    • 1/2 cup sliced cucumber
    • A pinch of salt and pepper.

    Lunch (381 calories)

    • One vegan and gluten-free superfood Buddha bowl serving

    P.M.Snack (106 calories)

    • One low-fat plain Greek yogurt container with a capacity of 5 ounces

    Dinner (427 calories)

    • One piece of Chilean Lentil Stew topped with Verde Sauce.
    • 2 cups of a variety of greens
    • 1 serving Olive Orange Vinaigrette

    The daily totals are as follows:

    • 1,219 calories
    • 64 grams of protein
    • 162 grams of carbs
    • 39 grams of fiber
    • 42 grams of fat
    • 1,155 milligrams of sodium

    To bring the total to 1,500 calories: Include two tablespoons of hummus in the morning snack and three peanut butter energy balls in the afternoon snack.

    In order to reach a total of 2,000 calories: Include in your morning meal two pieces of whole-wheat bread and three tablespoons of natural peanut butter. For your morning snack, include two tablespoons of hummus, and for your afternoon snack, include three peanut butter energy balls.

    Day 3

    mediterranean diet

    Morning meal (281 calories)

    • 1 cup of plain Greek yogurt with reduced fat
    • Two tablespoons worth of chopped walnuts
    • a quarter of a cup of blackberries

    A.M. Snack (30 calories)

    • One plum

    Lunch (381 calories)

    • One vegan and gluten-free superfood Buddha bowl serving

    P.M. Snack (64 calories)

    • One fluid ounce of red currants

    Dinner (462 calories)

    • 1 serve Vegetarian Nicoise Salad
    • One slice of whole-wheat baguette (one ounce each)

    1,219 calories, 60 grams of protein, 123 grams of carbs, 32 grams of fiber, 59 grams of fat, and 1,131 milligrams of sodium make up the daily totals.

    To bring the total to 1,500 calories: Include a morning snack of a third of a cup of unsalted, dry-roasted almonds.

    In order to reach a total of 2,000 calories: Include in breakfast one piece of whole-wheat toast and one tablespoon of natural peanut butter. For the morning snack, include one-third of a cup of unsalted dry-roasted almonds, and for the afternoon snack, include four peanut butter energy balls.

    Day 4

    mediterranean diet

    Morning meal (297 calories)

    • Smoothie with pineapple and greens, one serve

    A.M. Snack (8 calories)

    • 1/2 cup sliced cucumber
    • A dash of salt and pepper, please.

    Lunch (381 calories) (381 calories)

    • One vegan and gluten-free superfood Buddha bowl serving

    P.M. Snack (85 calories)

    Dinner (449 calories)

    • Pasta with Grilled Eggplant and Tomatoes, one serving

    The daily totals are as follows:

    • 1,219 calories
    • 54 grams of protein
    • 166 grams of carbs
    • 35 grams of fiber
    • 46 grams of fat
    • 908 milligrams of sodium

    To bring the total to 1,500 calories: Include three tablespoons of hummus in the morning snack and a quarter cup of unsalted, dry-roasted almonds in the afternoon snack.

    In order to reach a total of 2,000 calories:

    1. Include in your breakfast two slices of whole-wheat toast topped with three tablespoons of natural peanut butter.
    2. For your snack in the morning, include three tablespoons of hummus.
    3. For your snack in the afternoon, include 1/3 cup of unsalted dry-roasted almonds. 

    Day 5

    mediterranean diet

    Breakfast (297 calories)

    • Smoothie with pineapple and greens, one serve

    A.M. Snack (50 calories)

    • 1/4 cup edamame in pods

    Lunch (381 calories)

    • 1 serving Vegan Superfood Buddha Bowls

    P.M. Snack (78 calories)

    • One hard-boiled egg
    • A pinch of salt and pepper, please.

    Dinner (407 calories)

    • One portion of the tasty Vegetable Stew Prepared in a Slow Cooker Meal-prep hint: Keep two lunch portions of the Slow-Cooker Vegetable Stew in the refrigerator for days 6 and 7.

    The day's total includes 1,212 calories, 55 grams of protein, 165 grams of carbs, 37 grams of fiber, 42 grams of fat, and 1,385 milligrams of sodium.

    To bring the total to 1,500 calories: The morning snack should now consist of 1 cup of edamame, while the afternoon snack should include two peanut butter energy balls.

    In order to reach a total of 2,000 calories:

    1. Include in your morning meal two pieces of whole-wheat bread spread with three tablespoons of natural peanut butter.
    2. For your morning snack, increase the amount of edamame to one cup.
    3. For your afternoon snack, include two peanut butter energy balls.

    Day 6

    mediterranean diet

    Breakfast (287 calories)

    • 1 cup of plain Greek yogurt with reduced fat
    • Two tablespoons worth of chopped walnuts
    • One-third of a cup of raspberries

    A.M. Snack (8 calories)

    • 1/2 cup sliced cucumber
    • A dash of salt and pepper

    Lunch (407 calories)

    • 1 serve Slow-Cooker Vegetable Stew

    P.M. Snack (41 calories)

    • a third of a cup of blackberries

    Dinner (481 calories)

    • One serving of Roasted Lemon Dressing to Go With the Quinoa, Chicken, and Broccoli Salad Dressing

    The day's total includes 1,223 calories, 65 grams of protein, 133 grams of carbs, 29 grams of fiber, 52 grams of fat, and 1,417 milligrams of sodium.

    To bring the total to 1,500 calories: Include three tablespoons of hummus in the morning snack and a quarter cup of unsalted, dry-roasted almonds in the afternoon snack.

    In order to reach a total of 2,000 calories:

    1. Increase to a quarter cup of chopped walnuts and add one slice of whole-wheat toast with one and a half tablespoons of natural peanut butter for breakfast.
    2. For the morning snack, add three tablespoons of hummus.
    3. For the afternoon snack, add two Peanut Butter Energy Balls and a quarter cup of unsalted dry-roasted almonds.

    Day 7

    mediterranean diet

    Morning meal (296 calories)

    • Scrambled eggs with spinach and raspberries, served in a single portion.

    A.M. Snack (87 calories)

    • 1 Peanut Butter Energy Balls Lunch (407 calories)
    • One serve of Slow-Cooker Vegetable Stew

    P.M. Snack (30 calories)

    • One plum Dinner (390 calories)
    • One portion of scallops seared and served with white bean ragu and charred lemon
    • 2 cups of a variety of greens
    • Two tablespoons worth of diced avocado
    • 1 serving Olive Orange Vinaigrette

    Totals for each day: There are 1,209 calories, 60 grams of protein, 127 grams of carbs, 30 grams of fiber, 52 grams of fat, and 2,013 milligrams of sodium in this dish.

    To bring the total to 1,500 calories: Boost the morning snack to four peanut butter energy balls and include one tangerine in the mix.

    In order to reach a total of 2,000 calories:

    • Increase the amount to four Peanut Butter Energy Balls.
    • Add one medium apple to the morning snack.
    • Make the afternoon snack consist of half a cup of unsalted dry-roasted almonds.