30-Day High-Protein Mediterranean Diet Meal Plan For More Energy

Pump up the protein and enjoy a month of Mediterranean diet meals and snacks in this 30-day high-protein Mediterranean diet meal plan for more energy. You’ll find a variety of protein-rich foods, including fish, poultry, eggs, beans, lentils, nuts and dairy as well as an array of nutritious fruits and vegetables. To help give you a little more pep in your step, we include high-fiber foods and spread protein out throughout the day. Because fiber and protein are digested slower than refined grains, this strategy provides more sustained energy and can help stave off hunger.  While most of us get plenty of protein per day, we tend to miss the mark on fiber. In the United States, just 7 percent of adults reach their daily fiber goal of 28 grams per day., Eating more fiber has many health benefits, such as weight loss, improved heart and digestive health and better blood sugar levels. This 30-day meal plan includes an average of 107 grams of protein and 36 grams of fiber each day, and has three different calorie levels to choose from and meal-prep tips throughout.

Week 1

Day 1

Breakfast (388 calories)

A.M. Snack (193 calories)

Lunch (609 calories)

P.M. Snack (208 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries

Dinner (417 calories)

Daily Totals: 1,812 calories, 92g fat, 113g protein, 136g carbohydrate, 28g fiber, 2,103mg sodium.

Make it 1,500 calories: Change A.M. snack to ½ cup blueberries and omit yogurt at P.M. snack. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 2

Breakfast (448 calories)

A.M. Snack (122 calories)

Lunch (381 calories)

P.M. Snack (215 calories)

Dinner (436 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,809 calories, 83g fat, 125g protein, 153g carbohydrate, 29g fiber, 1,547mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit the evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 3

Breakfast (448 calories)

A.M. Snack (122 calories)

Lunch (381 calories)

P.M. Snack (215 calories)

Dinner (459 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,801 calories, 79g fat, 101g protein, 183g carbohydrate, 32g fiber, 1,938mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit evening snack. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 4

Breakfast (448 calories)

A.M. Snack (122 calories)

Lunch (381 calories)

P.M. Snack (270 calories)

Dinner (581 calories)

Daily Totals: 1,801 calories, 71g fat, 117g protein, 185g carbohydrate, 34g fiber, 1,933mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and change P.M. snack to 1 medium orange. 

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the apple at lunch.

Day 5

Breakfast (507 calories)

A.M. Snack (122 calories)

Lunch (381 calories)

P.M. Snack (315 calories)

• 1 medium banana
• 2 Tbsp. natural peanut butter

Dinner (469 calories)

Meal-Prep Tip: Reserve two servings Chicken & Cauliflower-Rice Casserole to have for lunch on days 6 & 7. 

Daily Totals: 1,794 calories, 80g fat, 105g protein, 172g carbohydrate, 31g fiber, 1,939mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 6

Breakfast (388 calories)

A.M. Snack (122 calories)

Lunch (469 calories)

P.M. Snack (270 calories)

Dinner (442 calories)

Evening Snack (105 calories)

Daily Totals: 1,792 calories, 85g fat, 115g protein, 152g carbohydrate, 31g fiber, 2,196mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit the evening snack.

Make it 2,000 calories: Increase to 2 Tbsp. chopped walnuts at P.M. snack and add 1 serving Traditional Greek Salad to dinner.

Day 7

Breakfast (507 calories)

A.M. Snack (122 calories)

Lunch (469 calories)

P.M. Snack (208 calories)

• 1 cup low-fat plain strained Greek-style yogurt
• ⅔ cup raspberries

Dinner (509 calories)

Daily Totals: 1,816 calories, 90g fat, 121g protein, 142g carbohydrate, 28g fiber, 2,006mg sodium.

Make it 1,500 calories: Omit Pineapple Green Smoothie at breakfast.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 2

Day 8

Breakfast (301 calories)

A.M. Snack (200 calories)

Lunch (360 calories)

P.M. Snack (215 calories)

Dinner (627 calories)

Evening Snack (115 calories)

• 1 cup low-fat plain kefir

Daily Totals: 1,819 calories, 98g fat, 104g protein, 139g carbohydrate, 42g fiber, 1,199mg sodium.

Make it 1,500 calories: Omit A.M. snack and evening snack.

Make it 2,000 calories: Add 1 medium apple to lunch and 1 ½ cups sliced strawberries to the evening snack.

Day 9

Breakfast (422 calories)

A.M. Snack (222 calories)

• 1 ¼ cup low-fat plain strained Greek-style yogurt
• ¼ cup blackberries 

Lunch (432 calories)

P.M. Snack (215 calories)

Dinner (519 calories)

Daily Totals: 1,811 calories, 84g fat, 103g protein, 165g carbohydrate, 32g fiber, 1,492mg sodium.

Make it 1,500 calories: Omit yogurt at A.M. snack and change P.M. snack to 1 medium apple. 

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 10

Breakfast (422 calories)

A.M. Snack (170 calories)

Lunch (432 calories)

P.M. Snack (130 calories)

Dinner (470 calories)

Evening Snack (176 calories)

• ¼ cup dry-roasted unsalted shelled pistachios

Daily Totals: 1,800 calories, 96g fat, 103g protein, 140g carbohydrate, 32g fiber, 1,240mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to the evening snack.

Day 11

Breakfast (422 calories)

A.M. Snack (311 calories)

Lunch (432 calories)

P.M. Snack (170 calories)

Dinner (489 calories)

Daily Totals: 1,821 calories, 85g fat, 104g protein, 181g carbohydrate, 41g fiber, 1,339mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 12

Breakfast (422 calories)

A.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Lunch (432 calories)

P.M. Snack (130 calories)

Dinner (625 calories)

Daily Totals: 1,816 calories, 97g fat, 100g protein, 162g carbohydrate, 33g fiber, 1,514mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. 

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 13

Breakfast (301 calories)

A.M. Snack (170 calories)

Lunch (609 calories)

P.M. Snack (192 calories)

Dinner (529 calories)

Daily Totals: 1,799 calories, 89g fat, 106g protein, 154g carbohydrate, 29g fiber, 1,560mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit Tzatziki Cucumber Slices at the P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 14

Breakfast (301 calories)

A.M. Snack (200 calories)

Lunch (609 calories)

P.M. Snack (130 calories)

Dinner (479 calories)

Evening Snack (86 calories)

• 1 cup low-fat plain kefir

Daily Totals: 1,806 calories, 94g fat, 104g protein, 143g carbohydrate, 31g fiber, 1,687mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit evening snack.

Make it 2,000 calories: Add 1 medium apple to A.M. snack and 1 medium banana to the evening snack.

Week 3

Day 15

Breakfast (409 calories)

A.M. Snack (311 calories)

Lunch (360 calories)

P.M. Snack (170 calories)

Dinner (450 calories)

Evening Snack (95 calories)

Daily Totals: 1,796 calories, 88g fat, 108g protein, 158g carbohydrate, 42g fiber, 1,721mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the evening snack.

Day 16

Breakfast (483 calories)

A.M. Snack (170 calories)

Lunch (484 calories)

P.M. Snack (200 calories)

Dinner (416 calories)

Evening Snack (62 calories)

Daily Totals: 1,814 calories, 82g fat, 113g protein, 171g carbohydrate, 49g fiber, 1,963mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 cup sliced strawberries and omit the P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to the evening snack.

Day 17

Breakfast (483 calories)

A.M. Snack (170 calories)

Lunch (484 calories)

P.M. Snack (150 calories)

Dinner (499 calories)

Daily Totals: 1,786 calories, 75g fat, 99g protein, 190g carbohydrate, 46g fiber, 1,979mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 clementine and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Day 18

Breakfast (483 calories)

A.M. Snack (215 calories)

Lunch (484 calories)

P.M. Snack (177 calories)

• 1 cup low-fat plain kefir
• 1 medium orange

Dinner (438 calories)

Daily Totals: 1,796 calories, 72g fat, 100g protein, 197g carbohydrate, 39g fiber, 2,034mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the orange at the P.M. snack.

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Day 19

Breakfast (483 calories)

A.M. Snack (215 calories)

Lunch (484 calories)

P.M. Snack (62 calories)

Dinner (578 calories)

Daily Totals: 1,821 calories, 87g fat, 98g protein, 176g carbohydrate, 38g fiber, 1,852mg sodium.

Make it 1,500 calories: Reduce to ½ cup yogurt at breakfast and omit A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds to P.M. snack.

Day 20

Breakfast (409 calories)

A.M. Snack (206 calories)

Lunch (382 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (584 calories)

Daily Totals: 1,788 calories, 100g fat, 113g protein, 121g carbohydrate, 29g fiber, 1,907mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 cup low-fat plain kefir and omit evening snack. 

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Day 21

Breakfast (409 calories)

A.M. Snack (206 calories)

Lunch (382 calories)

P.M. Snack (305 calories)

• 1 medium apple
• 2 Tbsp. natural peanut butter

Dinner (493 calories)

Daily Totals: 1,795 calories, 90g fat, 99g protein, 148g carbohydrate, 36g fiber, 1,913mg sodium.

Make it 1,500 calories: Omit P.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Week 4

Day 22

Breakfast (385 calories)

A.M. Snack (228 calories)

Lunch (423 calories)

P.M. Snack (131 calories)

Dinner (487 calories)

Evening Snack (122 calories)

Daily Totals: 1,775 calories, 75g fat, 111g protein, 169g carbohydrate, 33g fiber, 1,646mg sodium.

Make it 1,500 calories: Change A.M. snack to ¾ cup low-fat plain kefir and omit evening snack.

Make it 2,000 calories: Add 1 Tbsp. chopped walnuts to the A.M. snack and 1 serving of Massaged Kale Salad to dinner.

Day 23

Breakfast (448 calories)

A.M. Snack (215 calories)

Lunch (423 calories)

P.M. Snack (177 calories)

• 1 cup low-fat plain kefir
• 1 medium orange

Dinner (555 calories)

Daily Totals: 1,817 calories, 76g fat, 108g protein, 192g carbohydrate, 36g fiber, 1,715mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit baguette at dinner. 

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Day 24

Breakfast (448 calories)

A.M. Snack (215 calories)

Lunch (423 calories)

P.M. Snack (150 calories)

Dinner (555 calories)

Meal-Prep Tip: Make Anti-Inflammatory Farro & White Bean Salad to have for lunch on days 25 through 28. 

Daily Totals: 1,791 calories, 86g fat, 95g protein, 182g carbohydrate, 44g fiber, 1,536mg sodium.

Make it 1,500 calories: Omit A.M. snack and omit the banana at lunch.

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Day 25

Breakfast (463 calories)

A.M. Snack (228 calories)

Lunch (506 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (414 calories)

Daily Totals: 1,810 calories, 83g fat, 101g protein, 184g carbohydrate, 40g fiber, 1,762mg sodium.

Make it 1,500 calories: Reduce to ½ cup yogurt at A.M. snack and omit P.M. snack.

Make it 2,000 calories: Add 1 medium apple with 1 Tbsp. natural peanut butter as an evening snack.

Day 26

Breakfast (385 calories)

A.M. Snack (131 calories)

Lunch (506 calories)

P.M. Snack (95 calories)

Dinner (494 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,815 calories, 79g fat, 100g protein, 188g carbohydrate, 36g fiber, 2,224mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.

Day 27

Breakfast (463 calories)

A.M. Snack (130 calories)

• ⅔ cup low-fat plain strained Greek-style yogurt
• ¼ cup blueberries

Lunch (506 calories)

P.M. Snack (215 calories)

Dinner (485 calories)

Daily Totals: 1,797 calories, 86g fat, 101g protein, 170g carbohydrate, 38g fiber, 1,850mg sodium.

Make it 1,500 calories: Omit Raspberry-Kefir Power Smoothie at breakfast and omit blueberries at A.M. snack.

Make it 2,000 calories: Add ¼ cup dry-roasted unsalted almonds as an evening snack.

Day 28

Breakfast (301 calories)

A.M. Snack (215 calories)

Lunch (506 calories)

P.M. Snack (252 calories)

• 1 medium apple
• 1 ½ Tbsp. natural peanut butter

Dinner (530 calories)

Meal-Prep Tip: Reserve 2 servings Creamy Honey-Mustard Chicken Casserole to have for lunch on days 29 & 30.

Daily Totals: 1,802 calories, 84g fat, 90g protein, 186g carbohydrate, 32g fiber, 1,837mg sodium.

Make it 1,500 calories: Omit peanut butter at P.M. snack and omit Kale Salad with Balsamic & Parmesan at dinner. 

Make it 2,000 calories: Add ¼ cup hummus with 1 cup sliced carrots as an evening snack.

Week 5

Day 29

Breakfast (409 calories)

A.M. Snack (228 calories)

Lunch (396 calories)

P.M. Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Dinner (427 calories)

Evening Snack (122 calories)

Daily Totals: 1,788 calories, 89g fat, 114g protein, 144g carbohydrate, 36g fiber, 2,125mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 medium orange and omit the evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and 1 medium apple to the P.M. snack.

Day 30

Breakfast (409 calories)

A.M. Snack (228 calories)

Lunch (396 calories)

P.M. Snack (95 calories)

Dinner (470 calories)

Evening Snack (206 calories)

• ¼ cup dry-roasted unsalted almonds

Daily Totals: 1,804 calories, 89g fat, 106g protein, 163g carbohydrate, 38g fiber, 2,248mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. natural peanut butter to the P.M. snack.

Is the Mediterranean Diet Healthy?

Yes, the Mediterranean diet is healthy. For the last eight years, U.S. News and World Report puts the Mediterranean diet at the top of their “best diet” list due to several factors, including health benefits and how simple it is to follow. It’s consistently praised for its positive health impact and flexibility, as it focuses on lifestyle changes rather than restriction or specific nutrients. Research links following the Mediterranean diet to improved heart health, a reduced risk of obesity and type 2 diabetes, anti-inflammatory properties and improved cognitive function. To follow the Mediterranean diet, prioritize seafood, whole-grains, healthy fats, plenty of fresh produce and a wide variety of proteins, including nuts, seeds, legumes, poultry, eggs and dairy while limited added sugars, refined grains and processed foods.