The high-protein Mediterranean diet can get more protein and healthy fats into your diet. Many people could benefit from this diet as it has all the benefits of the Mediterranean diet, plus high protein. This means it incorporates plenty of lean protein sources, including plant-based proteins.
Making the healthy choice can be difficult, but a great thing about this diet is many tasty foods fit right in. Keep reading to find out if this diet is right for you and to see a sample meal plan.
High-Protein Mediterranean Diet Meal Plan For A Week
- Day 1: Protein-Packed Beginnings
- Day 2: Variety And Vitality
- Day 3: Plant-Based Protein Delights
- Day 4: Vegetarian Protein Feast
- Day 5: Mediterranean Protein Galore
- Day 6: Protein Variety Day
- Day 7: Mediterranean Flavors Fiesta
High Protein Mediterranean Diet Meal Plan
This diet can be customized for anyone. The key to this diet is incorporating plenty of protein-rich foods while following the Mediterranean diet plan. Below is an example of what a typical day following this diet could look like.
Remember your specific health goals when reviewing this meal plan and any associated Mediterranean diet recipes; these should only be used as guides. Be sure to customize it depending on your needs and preferences. There are many high-protein options out there, so find food that works best for you.
Day 1: Protein-Packed Beginnings (Approx. 1560 Calories)
Protein-Packed Beginnings Day of the High-Protein Mediterranean Diet provides a balanced mix of lean protein, healthy fats, and fiber. It includes salmon for omega-3 fatty acids, quinoa for plant-based protein, and avocado for essential nutrients. This day boosts energy and satisfaction for a strong start to the week.
| Breakfast | |
| Whole grain toast with avocado: | |
| Whole grain toast | One slice |
| Avocado | A quarter |
| Greek yogurt with berries and almonds: | |
| Greek yogurt | Half a cup |
| Berries | A quarter cup |
| Almonds | One tablespoon |
| Lunch | |
| Grilled chicken salad with olives and a variety of vegetables: | |
| Grilled chicken breast | Four ounces |
| Mixed greens | Two cups |
| Assorted vegetables (e.g., cucumbers, tomatoes, bell peppers) | One cup |
| Olives | A quarter cup |
| Olive oil dressing | Varies based on preference |
| Snack | |
| Apple slices | One medium apple |
| Almond butter | Two tablespoons |
| Dinner | |
| Baked salmon with lemon and herbs | Four ounces |
| Cooked quinoa | Half a cup |
Day 2: Variety And Vitality (Approx. 1580 Calories)
Variety is the key to vitality in this meal plan. This day emphasizes variety, offering diverse protein sources from eggs to chicken and plant-based options. Blueberries and Greek yogurt provide antioxidants and protein for sustained energy throughout the day. This variety supports improved muscle recovery and overall well-being.
| Breakfast | |
| Spinach and tomato omelet with feta cheese: | |
| Eggs | Two |
| Spinach | A quarter cup |
| Diced tomatoes | A quarter cup |
| Feta cheese | One ounce |
| Chocolate peanut butter protein shake made with milk: | |
| Chocolate protein powder | One scoop |
| Milk | One cup |
| Lunch | |
| Tuna salad sandwich: | |
| Tuna salad (canned tuna, Greek yogurt, veggies, herbs) | Varies |
| Whole grain bread | Two slices |
| Side salad: Mixed greens, tomatoes, cucumbers | |
| Blueberries | Half a cup |
| Snack | |
| Greek yogurt | Half a cup |
| Honey | One tablespoon |
| Walnuts | One tablespoon |
| Berries | A quarter cup |
| Dinner | |
| Sheet pan chicken with roasted veggies: | |
| Chicken thighs | Four ounces |
| Assorted vegetables (e.g., broccoli, bell peppers, carrots) | Two cups |
Day 3: Plant-Based Protein Delights (Approx. 1560 Calories)
This Plant-Based Protein Delights Day focuses on plant-based protein sources like lentils, quinoa, and tofu. These ingredients are rich in protein and fiber, promoting digestive health and a healthy weight. Fruits and smoothies supply essential vitamins and minerals, enhancing digestion and providing a lighter feeling.
| Breakfast | |
| Whole grain toast with ricotta cheese and sliced fruit: | |
| Whole grain toast | One slice |
| Ricotta cheese | A quarter cup |
| Sliced fruit (e.g., strawberries, kiwi) | Half a cup |
| Fruit smoothie with added protein powder: | |
| Protein powder | One scoop |
| Greek yogurt | Half a cup |
| Mixed berries | Half a cup |
| Lunch | |
| Lentil soup | Two cups |
| Whole-grain bread | One slice |
| Watermelon | One cup |
| Snack | |
| Roasted red pepper hummus | A quarter cup |
| Carrot sticks | One cup |
| Dinner | |
| Ground turkey meat | Three ounces |
| Bell peppers | Two |
| Quinoa | Half a cup |
Day 4: Vegetarian Protein Feast (Approx. 1540 Calories)
Vegetarian Protein Feast Day showcases a protein-packed breakfast and dinner with tofu and shrimp, while quinoa and lentil soup offer hearty plant-based protein. Snacks like cottage cheese and eggs satisfy hunger and promote muscle support, increasing overall protein intake.
| Breakfast | |
| Scrambled tofu with vegetables: | |
| Tofu | Four ounces |
| Mixed vegetables (e.g., bell peppers, spinach, onions) | One cup |
| Whole grain cereal with low-fat milk: | |
| Whole grain cereal | One serving |
| Low-fat milk | One cup |
| Lunch | |
| Cooked quinoa | One cup |
| Grilled vegetables | One cup |
| Lentils | Half a cup |
| Peach | One medium |
| Snack | |
| Cottage cheese | Half a cup |
| Fruit (e.g., pineapple, mango) | Half a cup |
| Dinner | |
| Shrimp, vegetable, and couscous stir-fry: | |
| Shrimp | Four ounces |
| Mixed vegetables (e.g., bell peppers, broccoli, snap peas) | Two cups |
| Couscous | Half a cup |
Day 5: Mediterranean Protein Galore (Approx. 1620 Calories)
Mediterranean Protein Galore Day highlights seafood such as salmon, shrimp, and cod, which are high in protein and omega-3 fatty acids for heart and brain health. Colorful vegetables add fiber and antioxidants, while the smoothie bowl provides a nutrient boost. This day enhances cardiovascular health and cognitive function.
| Breakfast | |
| Poached eggs with smoked salmon and cream cheese: | |
| Eggs | Two large |
| Smoked salmon | Two ounces |
| Cream cheese | Two tablespoons |
| Whole grain bagel | Half a bagel |
| Fruit smoothie bowl made with Greek yogurt: | |
| Greek yogurt | Half a cup |
| Mixed berries | Half a cup |
| Snack | |
| Hard-boiled eggs with cherry tomatoes | Varies |
| Cooked quinoa | Half a cup |
| Feta cheese | One ounce |
| Pear | One medium |
| Snack | |
| Hard-boiled eggs with cherry tomatoes | Varies |
| Dinner | |
| Baked cod with tomatoes, olives, roasted sweet potatoes: | |
| Cod fillet | Four ounces |
| Cherry tomatoes | One cup |
| Olives | A quarter cup |
| Roasted sweet potatoes | Half a cup |
Day 6: Protein Variety Day (Approx. 1530 Calories)
This day offers a variety of protein sources, including eggs, turkey, dairy, and nuts, with lean pork chops adding another dimension to protein intake. This variety supports muscle recovery and provides a broad spectrum of essential nutrients.
| Breakfast | |
| Scrambled eggs with chopped vegetables sprinkled with feta cheese: | |
| Eggs | Two large |
| Mixed vegetables (e.g., bell peppers, onions, spinach) | One cup |
| Feta cheese | One ounce |
| Cottage cheese with fresh fruit: | |
| Cottage cheese | Half a cup |
| Fresh fruit (e.g., berries, melon) | Half a cup |
| Lunch | |
| Mediterranean wrap with turkey: | |
| Whole wheat wrap | One wrap |
| Turkey slices | Three ounces |
| Assorted veggies (e.g., lettuce, tomatoes, cucumbers) | Varies |
| Banana | One medium |
| Snack | |
| Greek yogurt | Half a cup |
| Honey | One tablespoon |
| Walnuts | One tablespoon |
| Berries | A quarter cup |
| Dinner | |
| Pork chop with fat trimmed | Four ounces |
| Leafy greens (e.g., kale, spinach) | Two cups |
Day 7: Mediterranean Flavors Fiesta (Approx. 1590 Calories)
Celebrates Mediterranean flavors with baked falafel, Greek-style chicken, and tabouli salad, complemented by mixed olives and vinaigrette-dressed greens. This day improves heart health and concludes the week with satisfying, flavorful Mediterranean cuisine.
| Breakfast | |
| Quinoa porridge with Greek yogurt, berries, nuts, and honey: | |
| Cooked quinoa | Half a cup |
| Greek yogurt | Half a cup |
| Mixed berries | Half a cup |
| Nuts (e.g., almonds, walnuts) | One tablespoon |
| Honey | One tablespoon |
| Almond protein shake mix | One serving |
| Lunch | |
| Baked falafel | Varies |
| Tzatziki sauce | Varies |
| Fresh apple | One medium |
| Snack | |
| Mixed olives | A quarter cup |
| Dinner | |
| Greek-style Baked Chicken and tabouli salad: | |
| Chicken breast | Four ounces |
| Tabouli salad | Varies |
The best beverages to pair with these meals are water or low-fat milk.
If you have a bit of a sweet tooth and are looking for some dessert options, you can always try dark chocolate or a fruit salad. Of course, other sweets and desserts are okay in moderation.
Each day in this meal plan provides specific benefits, including increased protein intake, balanced nutrition, improved digestion, enhanced muscle recovery, and support for heart and brain health, all while enjoying the delicious and wholesome flavors of the Mediterranean diet.
What Is A High Protein Mediterranean Diet?
A high-protein Mediterranean diet[1] is a variation from the typical Mediterranean diet. The Mediterranean diet focuses on plant-based foods and healthy fats. This focus has proven to be great for cardiac health; however, it is relatively low in protein.
So, a Mediterranean diet high in good-for-you protein will supply all the benefits of a Mediterranean meal plan while emphasizing high-protein foods. This can work out to be roughly 1.3 to 1.5 grams of protein per kilogram of body weight.
This Mediterranean diet modified for high protein can be achieved by doing the following:
- Eating more fruits and vegetables.
- Eating more whole grains.
- Eating less refined carbohydrates.
- Replacing butter and margarine with olive oil.
- Eating more lean meat.
- Eating less fatty meat.
- Eating more high-protein, low-fat dairy foods.
- Consider using a protein powder.
The benefit of consuming a high-protein diet is increased muscle mass. Also, high protein, paired with resistance exercise,[2] can enhance skeletal muscle and reduce the risk of heart disease.
Who Would Benefit From A High Protein Mediterranean Diet?
Almost anyone looking to make healthy lifestyle changes would benefit from a Mediterranean diet as it emphasizes eating whole foods and healthy fats.
Individuals working on increasing muscle mass would benefit more from the Mediterranean diet, which is high in good-for-you protein, as it will help them build muscle. This would be especially important for individuals who were participating in strength training and muscle-building exercises. Simply add high-protein foods to your existing Mediterranean meal plans or incorporate a good-tasting protein powder to enhance your protein intake.
Benefits Of A High-Protein Mediterranean Diet
Weight Loss
A 2019 study found eating a low-calorie, high-potassium, high-protein Mediterranean diet is associated with weight loss[3] among individuals with metabolic syndrome over one year.
Metabolic syndrome[4] is a group of health problems associated with high body fat around the waist, high cholesterol, and elevated blood sugars.
The study determined dietary potassium consumption was the best predictor for reducing body mass index. The amount of potassium someone consumed was directly related to the percent increase in protein consumption.
These findings indicate eating a high-protein Mediterranean diet could help individuals with metabolic syndrome lose weight.
Hand Grip Strength
A 2022 study looked at the impact of the Mediterranaen-DASH Intervention for Neurodegenerative Delay diet, also called MIND, or a similar high-protein diet, on muscle function.
Both diets were associated with improved muscle function[5] capacity and strength.
While this study did not assess a diet both high in protein and following the Mediterranean pattern, it does indicate that following a high-protein diet or a modified Mediterranean diet can improve muscle strength. This was determined through hand grip strength testing.
Diabetes Control
A study completed in 2021 found that a high-protein diet was better at controlling insulin resistance[6] and blood sugars than the Mediterranean diet.
While the Mediterranean diet is known for being heart-healthy and helping with weight loss, this study suggests increasing the protein in this diet can help manage diabetes.
High-Protein Foods List To Eat On The Mediterranean Diet
There are many high-protein foods you can eat on a Mediterranean diet. It is important to remember protein is only one component of a healthy meal. For a balanced diet, you must eat plenty of fruits, vegetables, whole grains, and plant-based fats.
Foods that follow the Mediterranean diet and are a great source of protein are listed below.
- Lean meats such as skinless lean chicken, turkey, or pork chops with the fat trimmed off.
- Fish and shellfish such as salmon, tuna, trout, and oysters.
- Legumes such as peas, seeds, beans, lentils, and hummus.
- High protein, low-fat dairy, such as fat-free or low-fat Greek yogurt, fat-free milk, fortified milk substitutes with protein powder, and low-fat cheeses.
Although not generally part of a Mediterranean diet, if you are in a pinch and need protein-dense foods, you could try protein bars. You can even try out high-protein Mediterranean diet recipes for homemade energy bars or energy balls. You can add protein powder to beverages or soft foods like oatmeal.
Conclusion
Anyone can benefit from the Mediterranean diet, but if you want to build muscle or participate in resistance exercise, adding high-protein foods is essential. This will help ensure you get all the nutrients you need to build up muscle and strength.
Healthy eating will vary a bit for everyone, so be sure to listen to your body and your needs. Many foods are great protein sources, so choose foods you like and make yourself a tasty meal.
+ 6 Sources
- McCullough, D., Kirwan, R., Butler, T., de, P., Dick, Gregory Y.H. Lip, Mills, J. and Davies, I. (2021). Feasibility of a high-PRotein Mediterranean-style diet and resistance Exercise in cardiac Rehabilitation patients with sarcopenic obesity (PRiMER): Study protocol for a randomised control trial. [online] 45, pp.492–498. doi:https://doi.org/10.1016/j.clnesp.2021.08.001.
- Kirwan, R., Newson, L., McCullough, D., Butler, T., Davies, I.G. and Perez, F. (2023). Acceptability of a high-protein Mediterranean-style diet and resistance exercise protocol for cardiac rehabilitation patients: Involving service users in intervention design using a mixed-methods participatory approach. [online] 10. doi:https://doi.org/10.3389/fnut.2023.1043391.
- Tal, B., Sack, J., Yaron, M., Gabi Shefer, Buch, A., Limor Ben Haim, Marcus, Y., Shenkerman, G., Sofer, Y., Shefer, L., Miri Margaliot and Stern, N. (2019). Increment in Dietary Potassium Predicts Weight Loss in the Treatment of the Metabolic Syndrome. [online] 11(6), pp.1256–1256. doi:https://doi.org/10.3390/nu11061256.
- Zubin Punthakee, Goldenberg, R. and Katz, P.M. (2018). Definition, Classification and Diagnosis of Diabetes, Prediabetes and Metabolic Syndrome. [online] 42, pp.S10–S15. doi:https://doi.org/10.1016/j.jcjd.2017.10.003.
- Yahya Pasdar, Moradi, S., Saedi, S., Mehdi Moradinazar, Rahmani, N., Hamzeh, B. and Najafi, F. (2022). Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet in relation to age-associated poor muscle strength; a cross-sectional study from the Kurdish cohort study. [online] 12(1). doi:https://doi.org/10.1038/s41598-022-16120-7.
- Tettamanzi, F., Bagnardi, V., Panayiotis Louca, Nogal, A., Monti, G., Mambrini, S., Lucchetti, E., Maestrini, S., Silvia Matilde Mazza, Rodriguez-Mateos, A., Massimo Scacchi, Valdes, A.M., Invitti, C. and Menni, C. (2021). A High Protein Diet Is More Effective in Improving Insulin Resistance and Glycemic Variability Compared to a Mediterranean Diet—A Cross-Over Controlled Inpatient Dietary Study. [online] 13(12), pp.4380–4380. doi:https://doi.org/10.3390/nu13124380.