High-protein meal plan for mediterranean diet

The High-Protein meal plan for the Mediterranean diet emphasizes protein-rich foods within the Mediterranean dietary framework. It includes a higher intake of fish, poultry, legumes, and low-fat dairy, along with the traditional Mediterranean staples of vegetables, fruits, whole grains, and healthy fats like olive oil. This plan supports muscle maintenance and growth while offering the heart-healthy benefits of the Mediterranean diet.

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Meal plan grocery list

Greek yogurt

Honey

Walnuts

Chicken breast

Mixed greens

Olives

Tomatoes

Feta cheese

Hummus

Carrots

Cucumbers

Salmon

Asparagus

Quinoa

Eggs

Spinach

Whole grain bread

Tuna

Lemon

Almonds

Shrimp

Mediterranean vegetables

Cottage cheese

Peaches

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Meal plan overview

Boost your protein intake the Mediterranean way with the High-protein meal plan for the Mediterranean diet. This plan emphasizes plant-based foods and focuses on incorporating high-protein foods into the traditional Mediterranean diet, excluding highly processed foods completely.

Featuring lean meats, fish, legumes, and dairy, it’s a balanced approach to high-protein eating with a Mediterranean flair. The Mediterranean diet limits saturated fat and processed meat, lowers high blood pressure and the risk of heart disease, and supports healthy weight loss.

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Foods to eat

Lean Proteins: Chicken breast, turkey, fish, and tofu for satiety and muscle support.
Low-Carb Vegetables: Broccoli, cauliflower, and leafy greens for fiber and nutrients.
Healthy Fats: Avocado, olive oil, and nuts in controlled portions for satiety.
Low-Sugar Fruits: Berries and citrus fruits in moderation.
Seeds: Chia seeds, flaxseeds, and pumpkin seeds for omega-3s and fiber.
Eggs: A versatile and low-carb protein source.
Hydration: Water, herbal teas, and black coffee to avoid dehydration.
Dairy Alternatives: Almond milk or coconut yogurt as low-carb options.

✅ Tip

Opt for nutrient-dense, low-carb vegetables like leafy greens, broccoli, and bell peppers to fill up on fewer calories while still getting essential vitamins and minerals.

Foods not to eat

Starchy Vegetables: Like potatoes and corn.
Grains: Bread, pasta, rice, and cereal, which are high in carbs.
High-Sugar Fruits: Such as bananas, pineapples, and mangoes.
Sugary Snacks: Candies, cookies, and cakes.
Sweetened Beverages: Soda, sweetened teas, and fruit juices.
Processed Foods: Often high in carbs and unhealthy additives.
Alcohol: Many alcoholic beverages are high in carbs.
Full-Fat Dairy: Especially if high in lactose.

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Main benefits

The Low-Carb meal plan for weight loss focuses on reducing carbohydrate intake to aid in fat burning and weight reduction. It includes a variety of protein sources, non-starchy vegetables, and healthy fats, which help in creating a calorie deficit while providing satiety and essential nutrients.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A high-protein meal plan for the Mediterranean diet can be flavorful with these alternatives:

Swap chicken breast with turkey breast for a lean protein source.
Use spiralized zucchini instead of pasta for a low-carb option.
Try cashew cheese instead of feta cheese for a dairy-free alternative.
Add pistachios instead of almonds for a unique nutty flavor in snacks.
Enhance your salads with watercress instead of mixed greens for a peppery taste.

How to budget on this meal plan

Greek yogurt, chicken breast, and salmon are excellent protein sources that can be bought in bulk. Nuts like walnuts and almonds are great for snacking and can be purchased in larger quantities. Opt for whole grains like quinoa and whole grain bread, which are more cost-effective in bulk. Seasonal fruits and vegetables offer better nutrition and value.

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Extra tips

Any healthy snack ideas?

These high-protein snacks are great for those following the Mediterranean Diet:

Greek yogurt with almonds
Grilled halloumi cheese
Tuna salad on cucumber slices
Lentil and vegetable soup
Chickpea hummus with carrot sticks
Boiled eggs with olive tapenade
Quinoa salad with feta and olives

What should I drink on this meal plan?

For a high-protein Mediterranean diet, incorporating protein-rich beverages is essential. Consider almond milk for a nutty flavor, soy milk as a versatile base, skim milk for a classic option, Greek yogurt smoothies for a creamy treat, and whey protein shakes for an extra boost.

How to get even more nutrients?

A high-protein Mediterranean diet combines the traditional health benefits of Mediterranean eating with an increased focus on proteins. This diet is rich in fish, poultry, legumes, and dairy, alongside the usual abundance of fresh fruits, vegetables, and whole grains. Heart healthy fats from olive oil and nuts are still central, ensuring you're getting a well-rounded intake of nutrients while boosting your protein consumption to support muscle health and satiety.

Meal plan suggestion

High-Protein Mediterranean Meal Plan

Day 1

Breakfast: Greek yogurt with honey and walnuts (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
Lunch: Grilled chicken salad with mixed greens, olives, tomatoes, and feta cheese (calories: 400, protein: 35g, carbs: 15g, fat: 20g)
Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 8g, carbs: 15g, fat: 8g)
Dinner: Baked salmon with steamed asparagus and quinoa (calories: 500, protein: 40g, carbs: 30g, fat: 20g)

Day 2

Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 350, protein: 25g, carbs: 30g, fat: 15g)
Lunch: Tuna salad with mixed greens, cherry tomatoes, and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack: A handful of almonds (calories: 180, protein: 6g, carbs: 6g, fat: 16g)
Dinner: Grilled shrimp with a side of roasted Mediterranean vegetables (calories: 400, protein: 35g, carbs: 20g, fat: 18g)

Day 3

Breakfast: Cottage cheese with sliced peaches (calories: 200, protein: 15g, carbs: 20g, fat: 5g)
Lunch: Quinoa and black bean stuffed bell peppers (calories: 350, protein: 15g, carbs: 40g, fat: 10g)
Snack: Greek yogurt with a sprinkle of chia seeds (calories: 180, protein: 10g, carbs: 15g, fat: 8g)
Dinner: Herb-roasted chicken breast with a side of mixed greens salad (calories: 450, protein: 40g, carbs: 10g, fat: 25g)

Day 4

Breakfast: Omelette with tomatoes, onions, and feta cheese (calories: 300, protein: 22g, carbs: 10g, fat: 18g)
Lunch: Lentil soup with a side of whole grain bread (calories: 400, protein: 20g, carbs: 35g, fat: 15g)
Snack: Sliced bell peppers with tzatziki sauce (calories: 100, protein: 3g, carbs: 8g, fat: 5g)
Dinner: Grilled lamb chops with a side of sautéed kale (calories: 500, protein: 40g, carbs: 10g, fat: 30g)

Day 5

Breakfast: Protein shake with almond milk and a handful of berries (calories: 250, protein: 20g, carbs: 15g, fat: 10g)
Lunch: Mediterranean vegetable wrap with hummus and grilled halloumi cheese (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
Snack: A small apple with a tablespoon of almond butter (calories: 150, protein: 4g, carbs: 20g, fat: 8g)
Dinner: Baked trout with a side of roasted Brussels sprouts (calories: 450, protein: 35g, carbs: 15g, fat: 25g)

Day 6

Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 18g, carbs: 30g, fat: 18g)
Lunch: Chickpea and vegetable curry (calories: 400, protein: 18g, carbs: 40g, fat: 15g)
Snack: A handful of roasted chickpeas (calories: 120, protein: 6g, carbs: 20g, fat: 4g)
Dinner: Grilled vegetable kebabs with a side of feta salad (calories: 350, protein: 15g, carbs: 25g, fat: 20g)

Day 7

Breakfast: Berry and spinach smoothie with protein powder (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
Lunch: Spinach and goat cheese quiche with a side of mixed greens (calories: 400, protein: 20g, carbs: 20g, fat: 25g)
Snack: Sliced pear with a handful of walnuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Eggplant Parmesan with a side of green beans (calories: 450, protein: 18g, carbs: 30g, fat: 25g)

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.