A Week on a High-Protein Mediterranean Diet

The Mediterranean diet is celebrated not just for its delicious flavors, but also for its health benefits. What if you could combine this renowned way of eating with a high-protein focus? Let’s dive into a structured one-week meal plan that showcases how to do just that, complete with daily caloric and nutritional breakdowns for each day.

Daily Structure and Overview

The meal plan below is crafted with variety and nutrition in mind, ensuring you get a balanced intake of proteins, healthy fats, and carbohydrates each day. Here’s a snapshot of what each day includes:

• Breakfast: High-protein options to kickstart the day.
• Lunch: Flavorful salads or soups packed with legumes and veggies.
• Dinner: Hearty, satisfying meals that are still light and healthy.
• Snacks: Nutritious treats to keep you energized throughout the day.

Day 1

Daily Totals: 1,819 calories, 98g fat, 98g protein, 168g carbohydrate, 33g fiber, 2,000mg sodium

Meals:

• Breakfast (388 calories): High-Protein Cottage Cheese Bowl
  Kick off your day with a bowl filled with high-protein cottage cheese, fruits, and nuts for added crunch and nutrients.

• Lunch (416 calories): High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
  A refreshing mix of white beans, feta cheese, and a zesty vinaigrette that’s both filling and nutritious.

• Dinner (652 calories): Sheet-Pan Salmon with Bok Choy & Rice
  This dish combines omega-3 rich salmon with fiber-packed bok choy, all easily prepared on one pan.

• Snacks:

  • 1 medium orange (62 calories)
  • Banana-Peanut Butter Yogurt Parfait

Day 2

Daily Totals: 1,784 calories, 77g fat, 103g protein, 181g carbohydrate, 34g fiber, 2,038mg sodium

Meals:

• Breakfast (407 calories): Berry Crumble Overnight Oats
  A delightful start to your day with oats, berries, and a crumbly topping that packs a protein punch.

• Lunch (400 calories): Lemony Lentil & Chard Soup
  Warm up with hearty lentils and leafy chard, rich in fiber and flavor.

• Dinner (491 calories): Roasted Veggies with Halloumi & Chickpeas
  A colorful medley of vegetables, protein-rich chickpeas, and creamy halloumi.

• Snacks:

  • Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers
  • 1 cup low-fat Greek yogurt + ½ cup blueberries (208 calories)

Day 3

Daily Totals: 1,823 calories, 77g fat, 109g protein, 186g carbohydrate, 36g fiber, 2,242mg sodium

Meals:

• Breakfast (407 calories): Same as Day 2—Berry Crumble Overnight Oats.

• Lunch (400 calories): Same as Day 2—Lemony Lentil & Chard Soup.

• Dinner (547 calories): Sheet-Pan Turkey Meatballs with Zucchini & Potatoes
  Easy and comforting, these meatballs pair perfectly with roasted zucchini and potatoes.

• Snacks:

  • Cottage Cheese–Berry Bowl
  • White Bean-Stuffed Mini Bell Peppers

Day 4

Daily Totals: 1,778 calories, 77g fat, 90g protein, 189g carbohydrate, 32g fiber, 2,288mg sodium

Meals:

• Breakfast (407 calories): Reuse the high-protein cottage bowl.

• Lunch (407 calories): Reuse the lentil & chard soup.

• Dinner (569 calories): Panzanella with Burrata & Tuna
  A fresh, summery salad featuring quality mozzarella and canned tuna, bringing zest and texture.

• Snacks: Omit snacks for simplicity today.

Day 5

Daily Totals: 1,781 calories, 102g fat, 91g protein, 131g carbohydrate, 30g fiber, 2,185mg sodium

Meals:

• Breakfast (388 calories): High-Protein Cottage Cheese Bowl.

• Lunch (540 calories): High-Protein Caprese Chickpea Salad
  A vibrant salad with chickpeas, tomatoes, and mozzarella, drizzled with balsamic glaze.

• Dinner (430 calories): Broccoli, Tomato & White Bean Quiche
  Rich in protein and fiber, this quiche is a perfect light dinner option.

• Snacks: A Banana–Peanut Butter Yogurt Parfait.

Day 6

Daily Totals: 1,793 calories, 93g fat, 97g protein, 154g carbohydrate, 34g fiber, 2,050mg sodium

Meals:

• Breakfast (399 calories): A refreshing change like yogurt with fresh fruit.

• Lunch (540 calories): Revisit the Caprese salad for another flavorful experience.

• Dinner (431 calories): Sheet-Pan Lemon-Garlic Chicken with Vegetables
  Nutritious and simple, packed with protein and flavor.

• Snacks: Omit additional snacks today.

Day 7

Daily Totals: 1,815 calories, 95g fat, 94g protein, 158g carbohydrate, 35g fiber, 2,155mg sodium

Meals:

• Breakfast (399 calories): Same high-protein yogurt bowl.

• Lunch (540 calories): Use the flavors of the week for a chickpea salad.

• Dinner (598 calories): A creative dish like Creamy Pesto Beans that’s both protein-packed and delicious.

• Snacks: Popcorn or another fruit option.

This high-protein Mediterranean meal plan offers a diverse range of flavors and foods while emphasizing the importance of nutrition. Each day presents an opportunity to enjoy healthful meals that align seamlessly with the Mediterranean diet, promoting overall well-being and vitality. Whether you’re looking to maintain your health or simply want to enjoy cooking new, exciting recipes, this countdown sets the stage for a week of satisfying, protein-packed meals.