7-Day High Protein Mediterranean Meal Plan for Fall

Fall is almost here! Enjoy hearty soups and comforting dinners with this 7-day protein-packed meal plan. With at least 80 grams of protein per day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals, like supporting muscle growth, digestive health, and maintaining a healthy weight. Plus, these meals can also help you follow the Mediterranean diet, which has been named one of the healthiest diets for seven years in a row.

Why this plan is ideal for you

Protein is an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in your body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair, and more. From supporting your immune system to helping tissue repair or growth, protein plays a key role in many crucial bodily functions.

We designed this plan to include at least 80 grams of protein per day, a level at which most people would meet their needs. However, daily protein needs vary based on a variety of individual factors, including age, activity level, and more. Feel free to adjust this plan to best meet your needs.

This 1,800 calorie meal plan has modifications for 1,500 and 2,000 calories to accommodate the caloric needs of people with different needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 U.S. Dietary Guidelines suggest that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, and is not sustainable for long-term health and well-being.

Health Benefits of the Mediterranean Diet

The Mediterranean diet has many benefits. Research shows that following a Mediterranean diet can help improve your brain health, reduce your risk of heart disease, and promote healthy weight maintenance, to name a few. If you’re unfamiliar with the Mediterranean diet, it emphasizes eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, and dairy, poultry, and meat in moderation. The great thing about this diet is that it doesn’t just apply to foods that come specifically from the Mediterranean region! You can include ingredients from all over the world to follow this eating pattern.

Mediterranean Diet Foods to Focus on

• Whole grains
• Beans
• Lentils
• Vegetables
• Fruit
• Unsaturated fats like olive oil, canola oil, or avocado oil
• Nut
• Seeds
• Fish
• Poultry
• Eggs
• Milkman
• Herbs and spices

How to prepare your meals for the week

Day 1

Breakfast (501 calories)

Morning snack (181 calories)

• ½ cup strained Greek yogurt
• 1 medium pear

Lunch (407 calories)

Evening snack (150 calories)

• ⅓ cup hummus
• 4 carrot sticks

Dinner (472 calories)

Daily Totals: 1,831 calories, 56 g fat, 12 g saturated fat, 85 g protein, 237 g carbohydrate, 59 g fiber, 2,281 mg sodium

To make 1,500 calories:Remove avocado from breakfast and pear from morning snack.

To make 2,000 calories:Add two poached eggs to breakfast and 1 tablespoon of flaked almonds to your morning snack.

Day 2

Breakfast (323 calories)

Morning snack (348 calories)

Lunch (373 calories)

Evening snack (294 calories)

Dinner (471 calories)

Daily Totals: 1,809 calories, 72 g fat, 14 g saturated fat, 85 g protein, 197 g carbohydrate, 31 g fiber, 2,299 mg sodium

To make 1,500 calories: Avoid unlimited seasoned almonds for your morning snack

To make 2,000 calories:Add 1 tablespoon of natural peanut butter to your evening snack and ½ serving of soup for lunch

Day 3

Breakfast (323 calories)

Morning snack (181 calories)

• ½ cup strained plain Greek-style yogurt
• 1 medium pear

Lunch (373 calories)

Evening snack (391 calories)

• ⅓ cup hummus
• 4 carrot sticks
• 2 oz whole wheat crackers

Dinner (538 calories)

Daily totals: 1,808 calories, 51 g fat, 16 g saturated fat, 98 g protein, 157 g carbohydrate, 36 g fiber, 1,921 mg sodium

To make 1,500 calories: Avoid whole wheat crackers for your morning snack

To make 2,000 calories:Add 1 tablespoon of slivered almonds to your morning snack and 1 medium banana for an evening snack

Day 4

Breakfast (323 calories)

Morning snack (294 calories)

Lunch (373 calories)

Evening snack (292 calories)

Dinner (476 calories)

Daily Totals: 1,760 calories, 72 g fat, 16 g saturated fat, 90 g protein, 193 g carbohydrate, 27 g fiber, 1,921 mg sodium

To make 1,500 calories:Skip It All – Seasoned Almonds for Afternoon Snack

To make 2,000 calories:Add 1 tablespoon of natural peanut butter to your evening snack and ½ serving of soup for lunch

Day 5

Breakfast (323 calories)

Morning snack (196 calories)

• ½ cup strained plain Greek-style yogurt
• 1 medium banana
• 1 teaspoon of flaked almonds

Lunch (373 calories)

Evening snack (391 calories)

• ⅓ cup hummus
• 4 carrot sticks
• 2 oz whole wheat crackers

Dinner (574 calories)

Daily Totals: 1,859 calories, 49 g fat, 10 g saturated fat, 105 g protein, 266 g carbohydrate, 40 g fiber, 2,244 mg sodium

To make 1,500 calories: Avoid banana for morning snack and whole wheat crackers for afternoon snack

To make 2,000 calories:Add 1 medium pear as an evening snack

Day 6

Breakfast (398 calories)

Morning snack (184 calories)

• 1 medium pear
• ½ cup strained Greek yogurt

Lunch (503 calories)

Evening snack (292 calories)

Dinner (507 calories)

Daily Totals: 1,860 calories, 67 g fat, 15 g saturated fat, 109 g protein, 218 g carbohydrate, 33 g fiber, 2,333 mg sodium

To make 1,500 calories:Skip It All – Seasoned Almonds for Afternoon Snack

To make 2,000 calories: SDD Avocado Toast for Breakfast

Day 7

Breakfast (361 calories)

Morning snack (152 calories)

Lunch (436 calories)

Evening snack (239 calories)

Dinner (433 calories)

Daily Totals: 1,757 calories, 64 g fat, 14 g saturated fat, 90 g protein, 216 g carbohydrate, 48 g fiber, 2,297 mg sodium

To make 1,500 calories: Have half a portion of breakfast

To make 2,000 calories: Have 1 serving of seasoned almonds as an evening snack