Boost Your Health with This High-Fiber, High-Protein Mediterranean Meal Plan
This seven-day meal plan, inspired by the Mediterranean diet, offers a balanced and nutritious approach. It’s packed with wholesome ingredients that deliver a powerful combination of fiber and protein to help you stay satisfied and energized.
You’ll enjoy a mix of legumes, whole grains, fruits, vegetables, and a variety of proteins—from fish and poultry to eggs, nuts, and dairy. With flexible prep options and calorie ranges, this plan suits a wide variety of nutritional needs and lifestyles.
Why This Plan Works
Each day on this plan provides an average of 98 grams of protein and 34 grams of fiber. Protein supports muscle repair, immune function, and countless cellular processes.
While many people get enough protein, fiber often gets overlooked—only about 7% of adults meet the recommended daily intake (25 grams for women, 38 for men). Getting enough fiber is key for heart and gut health, stable blood sugar levels, and overall wellness.
This plan also embraces the Mediterranean way of eating, frequently ranked among the healthiest diets. It emphasizes vegetables, fruits, whole grains, beans, nuts, seafood, and heart-healthy fats while limiting refined grains and excess added sugars.
It’s flexible, flavorful, and sustainable—making it easy to stick to long term. Research ties this style of eating to better heart and brain health, weight management, and reduced risk of chronic diseases.
This version is set at 1,800 calories per day, with modifications for 1,500 and 2,000 calories to help you personalize it. We’ve phased out our 1,200-calorie options based on updated health guidelines—most people need more to meet their nutritional requirements and sustain overall health.
7-Day Mediterranean Diet Meal Plan
Day 1
- Breakfast (430 cal): High-Protein Cottage Cheese Bowl + ½ cup blueberries
- AM Snack (268 cal): No-Added-Sugar Cherry Crumble
- Lunch (373 cal): Chickpea, Olive & Feta Salad with 3 oz cooked chicken breast
- PM Snack (198 cal): 1 cup plain Greek yogurt + ½ cup raspberries
- Dinner (436 cal): Sheet-Pan Salmon with Shaved Brussels and Lemon-Garlic Drizzle
- Evening Snack (95 cal): 1 medium apple
- Total: 1,799 cal | 127g protein | 30g fiber
Modifications:
- 1,500 cal: Swap AM snack for 1 orange; omit evening snack
- 2,000 cal: Add 2 Tbsp peanut butter to evening snack
Day 2
- Breakfast (448 cal): Raspberry & Peanut Butter Overnight Oats
- AM Snack (62 cal): Cucumber Salmon Bites
- Lunch (506 cal): Farro & White Bean Salad
- PM Snack (170 cal): Cottage Cheese-Berry Bowl
- Dinner (625 cal): Creamy Chicken, Cabbage & Mushroom Casserole
- Total: 1,812 cal | 88g protein | 32g fiber
Modifications:
- 1,500 cal: Replace PM snack with 1 orange; swap dinner for Chicken & Quinoa Casserole
- 2,000 cal: Add ¼ cup almonds as evening snack
Day 3
- Breakfast (448 cal): Raspberry & Peanut Butter Overnight Oats
- AM Snack (95 cal): 1 medium apple
- Lunch (506 cal): Farro & White Bean Salad
- PM Snack (198 cal): Greek yogurt + ½ cup raspberries
- Dinner (548 cal): Easy Tofu Curry
- Total: 1,802 cal | 84g protein | 44g fiber
Modifications:
- 1,500 cal: Omit yogurt from PM snack; swap dinner for Tofu & Vegetable Scramble
- 2,000 cal: Add 2 Tbsp peanut butter to AM snack
Day 4
- Breakfast (421 cal): Egg, Tomato & Feta Pita + 1 cup strawberries
- AM Snack (62 cal): Cucumber Salmon Bites
- Lunch (541 cal): Farro & White Bean Salad + 1 clementine
- PM Snack (170 cal): Cottage Cheese-Berry Bowl
- Dinner (470 cal): Zucchini & Chicken Pasta (Agrodolce style)
- Evening Snack (131 cal): 1 large pear
- Total: 1,796 cal | 90g protein | 32g fiber
Modifications:
- 1,500 cal: Remove strawberries, swap PM snack for 1 orange, and omit evening snack
- 2,000 cal: Add ¼ cup almonds to evening snack
Day 5
- Breakfast (430 cal): High-Protein Cottage Cheese Bowl + ½ cup blueberries
- AM Snack (131 cal): 1 large pear
- Lunch (506 cal): Farro & White Bean Salad
- PM Snack (198 cal): Greek yogurt + ½ cup raspberries
- Dinner (540 cal): Chickpea & Kale “Marry Me” Soup
- Total: 1,805 cal | 88g protein | 39g fiber
Modifications:
- 1,500 cal: Replace AM snack with ½ cup cucumber; omit yogurt from PM snack
- 2,000 cal: Add 3 Tbsp chopped walnuts to PM snack + 1 orange as evening snack
Day 6
- Breakfast (421 cal): Egg, Tomato & Feta Pita + 1 cup strawberries
- AM Snack (122 cal): White Bean–Stuffed Mini Peppers
- Lunch (574 cal): Tuna Salad & Tomato Sandwich
- PM Snack (170 cal): Cottage Cheese-Berry Bowl
- Dinner (398 cal): Creamy Pesto Shrimp with Gnocchi & Peas
- Evening Snack (131 cal): 1 large pear
- Total: 1,817 cal | 93g protein | 31g fiber
Modifications:
- 1,500 cal: Skip strawberries, change PM snack to 1 clementine, omit evening snack
- 2,000 cal: Add 1 cup kefir to breakfast + 1 apple to lunch
Day 7
- Breakfast (430 cal): High-Protein Cottage Cheese Bowl + ½ cup blueberries
- AM Snack (122 cal): White Bean–Stuffed Mini Peppers
- Lunch (574 cal): Tuna Salad & Tomato Sandwich
- PM Snack (237 cal): Greek yogurt + 1 cup blackberries + 1 Tbsp chia seeds
- Dinner (450 cal): Bruschetta Chicken Skillet + Garlicky Green Beans
- Total: 1,814 cal | 117g protein | 30g fiber
Modifications:
- 1,500 cal: Skip blueberries, swap AM snack for 1 clementine, omit yogurt and chia
- 2,000 cal: Add 1 apple to lunch + 2 Tbsp walnuts to PM snack
Weekly Meal-Prep Tips
- Prep Raspberry & Peanut Butter Overnight Oats for Days 2 and 3
- Make a batch of Farro & White Bean Salad for lunches on Days 2–5
FAQs
Can I swap out meals I don’t like?
Absolutely! These plans are flexible. If one dish doesn’t appeal to you, substitute it with another meal of similar nutrition content, especially if you’re watching your intake closely.
Is it okay to repeat meals?
Yes! Feel free to eat the same breakfast or lunch each day. Breakfasts range from 421–448 calories, while lunches vary more. If needed, adjust your snacks to keep your daily goals balanced.
Why no 1,200-calorie option?
We’ve stopped offering 1,200-calorie modifications because most adults need more to meet their basic nutritional needs. Long-term, ultra-low-calorie plans are not sustainable or recommended.
Why is fiber important?
Fiber supports digestive health, helps manage blood sugar and cholesterol, aids in weight control, and promotes regularity. It’s found in plant-based foods like beans, whole grains, vegetables, fruits, and nuts.
High-Fiber, High-Protein Foods to Focus On:
- Legumes (beans, lentils)
- Whole grains
- Nuts & seeds
- Fruits and vegetables
- Poultry & eggs
- Soy products (like tofu and edamame)
- Dairy
- Fish & seafood
Is the Mediterranean diet a healthy option?
Yes—it’s one of the most studied and recommended eating patterns worldwide. The Mediterranean diet has been associated with reduced risk of heart disease, diabetes, certain cancers, and even age-related cognitive decline. By focusing on wholesome, nutrient-rich foods and limiting highly processed ones, this diet supports both longevity and quality of life.