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Discover the benefits of the popular Mediterranean diet while increasing your protein and fiber intake with this seven-day meal plan. Packed with nutrient-dense whole grains, legumes, fruits, and vegetables, this plan also includes a wide variety of proteins such as fish, poultry, eggs, dairy, nuts, and more. This balanced approach keeps you full and energized throughout the day, making it easy to stick to. With customizable meal prep ideas and three different calorie levels to choose from, this meal plan can suit most dietary needs.
Why This Meal Plan Is Great for You
Each day of this plan offers an average of 98 grams of protein and 34 grams of fiber. Protein builds and maintains cells, supports a healthy immune system, and promotes muscle growth, while fiber aids digestion, improves blood sugar levels, and enhances heart health. Alarmingly, only about 7% of adults reach their daily fiber requirements of 25 grams for women and 38 grams for men.
The meal plan also adheres to the principles of the Mediterranean diet. Recognized as one of the healthiest eating patterns, this diet focuses on seafood, nuts, healthy fats, legumes, whole grains, and plenty of fruits and vegetables while minimizing refined grains and added sugars. Its adaptable guidelines make it sustainable for extended periods, and numerous studies have linked it to improved heart health, cognitive function, and weight loss.
Day 1
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
Breakfast (430 calories)
A.M. Snack (268 calories)
Lunch (373 calories)
P.M. Snack (198 calories)
- 1 cup low-fat plain strained Greek-style yogurt
- 1⁄2 cup raspberries
Dinner (436 calories)
Evening Snack (95 calories)
Daily Totals: 1,799 calories, 80g fat, 127g protein, 147g carbohydrate, 30g fiber, 2,026mg sodium.
Make it 1,500 calories: Change A.M. snack to 1 medium orange, omit evening snack.
Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to evening snack.
Day 2
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
Breakfast (448 calories)
A.M. Snack (62 calories)
Lunch (506 calories)
P.M. Snack (170 calories)
Dinner (625 calories)
Daily Totals: 1,812 calories, 93g fat, 88g protein, 170g carbohydrate, 32g fiber, 1,804mg sodium.
Make it 1,500 calories: Change P.M. snack to 1 medium orange, change dinner to 1 serving Chicken & Quinoa Casserole.
Make it 2,000 calories: Add 1⁄4 cup unsalted dry-roasted almonds as an evening snack.
Day 3
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Breakfast (448 calories)
A.M. Snack (95 calories)
Lunch (506 calories)
