7-Day High-Protein Mediterranean Diet Meal Plan for Fall

Fall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein 7-day meal plan. With at least 80 grams of protein every 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 healthy weight maintenance. Plus, these meals can also help you follow the Mediterranean diet, named one of the healthiest eating patterns for seven years in a row.

Why This Plan Is Great 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 the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions. 

We set 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 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.

Health Benefits of a Mediterranean Diet

There are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving your brain health, lowering your risk for heart disease and supporting healthy weight maintenance, just to name just a few. If you’re not familiar with the Mediterranean diet, it focuses on prioritzing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods 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
• Nuts
• Seeds
• Fish
• Poultry
• Eggs
• Dairy
• Herbs and spices

How to Meal-Prep Your Week of Meal 

Day 1

Breakfast (501 Calories)

A.M. Snack (181 Calories)

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

Lunch (407 Calories)

P.M Snack (150 Calories)

• ⅓ cup of hummus
• 4 carrot sticks

Dinner (472 Calories)

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

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

To make 2,000 calories: Add two poached eggs to breakfast and 1 tablespoon of sliced almonds to A.M. snack

Day 2

Breakfast (323 Calories)

A.M. Snack (348 Calories)

Lunch (373 Calories)

P.M Snack (294 Calories)

Dinner (471 Calories)

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

To make 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack

To make 2,000 calories: Add 1 tablespoon of natural peanut butter to P.M. snack and ½ serving of soup to lunch 

Day 3

Breakfast (323 Calories)

A.M. Snack (181 Calories)

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

Lunch (373 Calories)

P.M Snack (391 Calories)

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

Dinner (538 Calories)

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

To make 1,500 calories: Skip the whole wheat crackers at A.M. snack

To make 2,000 calories: Add 1 tablespoon of sliced almonds to A.M snack and 1 medium banana for an evening snack

Day 4

Breakfast (323 Calories)

A.M Snack (294 Calories)

Lunch (373 Calories)

P.M. Snack (292 Calories)

Dinner (476 Calories) 

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

To make 1,500 calories: Skip Everything-Seasoned Almonds at P.M. snack

To make 2,000 calories: Add 1 tablespoon of natural peanut butter to P.M. snack and ½ serving of soup to lunch 

Day 5

Breakfast (323 Calories)

A.M. Snack (196 Calories)

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

Lunch (373 Calories)

P.M Snack (391 Calories)

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

Dinner (574 Calories)

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

To make 1,500 calories: Skip banana at A.M snack and whole wheat crackers at P.M. snack

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

Day 6

Breakfast (398 Calories)

A.M. Snack (184 Calories)

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

Lunch (503 Calories)

P.M Snack (292 Calories)

Dinner (507 Calories)

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

To make 1,500 calories: Skip Everything-Seasoned Almonds at P.M. snack

To make 2,000 calories: Sdd Avocado Toast to breakfast

Day 7 

Breakfast (361 Calories)

A.M. Snack (152 Calories)

Lunch (436 Calories)

P.M Snack (239 Calories)

Dinner (433 Calories)

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

To make 1,500 calories: Have a ½ serving of breakfast 

To make 2,000 calories: Have 1 serving of Everything Seasoned Almonds as an evening snack