7-Day High-Protein, Anti-Inflammatory, Mediterranean Diet Meal Plan

In this seven-day high-protein, anti-inflammatory, Mediterranean diet meal plan, we map out a week of meals and snacks tailored to help reduce inflammation. To help reduce chronic inflammation, we include dark leafy greens, deeply pigmented vegetables and fruits, and a variety of healthy fats, including salmon, tuna, nuts and seeds. These nutrient-rich foods, in addition to the super-popular Mediterranean diet, can play a role in reducing markers of chronic inflammation, which supports better heart health, immune health, digestion and more. You’ll also find a variety of protein-rich foods, including fish, poultry, nuts, seeds, dairy and legumes. With three different calorie levels, this delicious and nutritious meal plan can be adjusted to meet your needs. Let’s get started!

Why This Meal Plan Is Great for You

We incorporate the principles of the Mediterranean diet by prioritizing a wide variety of vegetables, fruits, seafood, nuts, seeds and legumes while limiting refined grains and excess added sugars. Simply following the Mediterranean diet is linked to reduced levels of inflammation, but we also made sure to include foods that are particularly helpful at lowering inflammation, such as antioxidant-rich fruits and vegetables and healthy fats from foods like salmon, tuna, nuts and seeds. 

To help promote satiety and support your health, each day provides an average of 111 grams of protein and 36 grams of fiber. As the foundation of our cells, protein plays a role in every single function of the body, with a particularly vital role in immune health, muscle development and bone density, to name a few. Fiber is an important nutrient that many of us don’t get enough of, with just 5% of Americans reaching their daily fiber intake goal. Fiber has many health benefits—it can help improve heart health, promote good digestion and diverse gut bacteria, reduce body weight and support better blood sugar levels. Each day provides an average of 36 grams of fiber, well above the Daily Value of 28 grams per day.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories 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.

Day 1

Breakfast (361 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (476 calories)

P.M. Snack (170 calories)

Dinner (488 calories)

Evening Snack (95 calories)

Daily Totals: 1,796 calories, 85g fat, 102g protein, 171g carbohydrate, 43g fiber, 1,447mg sodium.

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

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

Day 2

Breakfast (488 calories)

A.M. Snack (307 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• 1 large pear

Lunch (407 calories)

P.M. Snack (170 calories)

Dinner (444 calories)

Daily Totals: 1,817 calories, 77g fat, 121g protein, 177g carbohydrate, 34g fiber, 1,573mg sodium.

Make it 1,500 calories: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 calories: Have 1 serving Cucumber-Dill Ricotta Snack Jar as an evening snack.

Day 3

Breakfast (361 calories)

A.M. Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Lunch (407 calories)

P.M. Snack (170 calories)

Dinner (555 calories)

Evening Snack (95 calories)

Daily Totals: 1,795 calories, 83g fat, 107g protein, 177g carbohydrate, 36g fiber, 1,162mg sodium.

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

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

Day 4

Breakfast (488 calories)

A.M. Snack (184 calories)

Lunch (407 calories)

P.M. Snack (62 calories)

Dinner (655 calories)

Daily Totals: 1,796 calories, 73g fat, 123g protein, 174g carbohydrate, 36g fiber, 1,761mg sodium.

Make it 1,500 calories: Omit Strawberry-Banana Green Smoothie at breakfast.

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

Day 5

Breakfast (488 calories)

A.M. Snack (184 calories)

Lunch (397 calories)

P.M. Snack (191 calories)

• ¼ cup unsalted dry-roasted shelled pistachios
• ¼ cup blackberries

Dinner (559 calories)

Meal-Prep Tip: Reserve two servings Pesto Chicken Quinoa Bowls to have for lunch on Days 6 and 7.

Daily Totals: 1,819 calories, 91g fat, 115g protein, 151g carbohydrate, 30g fiber, 2,099mg sodium.

Make it 1,500 calories: Omit Strawberry-Banana Green Smoothie at breakfast.

Make it 2,000 calories: Have 1 serving Cottage Cheese-Berry Bowl as an evening snack.

Day 6

Breakfast (361 calories)

A.M. Snack (193 calories)

Lunch (389 calories)

P.M. Snack (170 calories)

Dinner (464 calories)

Evening Snack (206 calories)

• ¼ cup unsalted dry-roasted almonds

Daily Totals: 1,783 calories, 96g fat, 112g protein, 133g carbohydrate, 34g fiber, 1,215mg sodium.

Make it 1,500 calories: Change P.M. snack to 1 cup blueberries and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to lunch and add 1 medium banana to evening snack.

Day 7

Breakfast (488 calories)

A.M. Snack (193 calories)

Lunch (389 calories)

P.M. Snack (170 calories)

Dinner (558 calories)

Evening Snack (101 calories)

Daily Totals: 1,811 calories, 81g fat, 100g protein, 192g carbohydrate, 39g fiber, 1,769mg sodium.

Make it 1,500 calories: Omit Strawberry-Banana Green Smoothie at breakfast.

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

How to Meal-Prep Your Week of Meals

1. Make Sun-Dried Tomato & Feta Egg Bites to have for breakfast throughout the week.
2. Prepare Crunchy Chopped Salad to have for lunch on Days 2 through 5.

Foods to Focus On

• Vegetables
• Fruits
• Whole grains
• Fish and seafood
• Nuts and seeds
• Legumes
• Meat
• Poultry
• Eggs
• Unsweetened dairy
• Olive oil
• Avocado
• Herbs and spices

Strategies to Follow an Anti-Inflammatory, Mediterranean Diet

• Eat More Plants: Rich in fiber and nutrients, foods like fruits, vegetables, nuts, whole grains and legumes are the cornerstone of the Mediterranean diet. 
• Include Unsaturated Fats: Unsaturated fats include fatty fish, such as salmon and tuna, as well as avocado, olive oil, nuts and seeds. Unsaturated fats can help improve heart health and reduce inflammation.
• Eat a Wide Variety of Protein: The Mediterranean diet encourages a wide array of protein, with an emphasis on seafood, poultry, eggs, dairy, nuts, seeds and legumes. Contrary to previous guidance, foods like red meat can be included in the Mediterranean diet, though the idea is to focus on a variety of protein sources rather than focusing too heavily on one option.
• Choose Whole Grains: Whole grains include quinoa, brown rice, farro, bulgur, barley, sorghum and freekeh. Including more fiber-rich grains can help you reach your daily fiber goals and support your health.
• Limit Added Sugars: Added sugars in excess can exacerbate inflammation. To cut back, take a look at the nutrition label to see where they may be making their way into your routine, and opt for water or other unsweetened beverages to reduce your total added sugar intake.