7-Day High-Protein Mediterranean Diet Meal Plan for Weight Loss, Created by a Dietitian

Looking to lose weight? This high-protein, Mediterranean diet meal plan can help.

If you’re trying to lose weight, research indicates that the Mediterranean diet and a high-protein diet are two strategies that can help you achieve your goals.1,2 In this seven-day meal plan, we combine forces by mapping out a week of Mediterranean diet–friendly, protein-packed meals. With three different calorie levels to choose from, this seven-day high-protein Mediterranean diet meal plan for weight loss can be adjusted to work for most people. 

Why This Meal Plan Is Great for You

Routinely named one of the healthiest eating patterns around, 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 the Mediterranean diet can lower body weight and reduce the risk of developing heart disease and other chronic diseases.2 

Eating more protein, especially when it’s spread throughout the day, can improve satiety and lead to weight loss.2 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 many health benefits, yet only 7% of adults in the United States are reaching their daily fiber goal.3 Adequate fiber intake can help facilitate weight 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.4 

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 different calorie 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.