Looking to lose weight?
This high-protein, Mediterranean diet meal plan can help.
While protein is the emphasis of this plan, we didnt forget about fiber.
Photo:Ali Remond
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
As with all meal plans, listen to your hunger cues and make adjustments as needed.
Day 1
Breakfast (368 calories)
A.M.
Ali Remond
Snack (172 calories)
Lunch (419 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and 14 cup unsalted .
Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast, 2 Tbsp.
Ali Remond
chopped walnuts to A.M. snack and 14 cup unsalted dry-roasted almonds to P.M. snack.
natural peanut butter as an evening snack.
Day 3
A.M.
Ali Remond
Snack (211 calories)
P.M. Make it 1,800 calories:Add 2 Tbsp.
chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Make it 2,000 calories:Add 1 servingOrange-Mango Smoothieto breakfast, add 1 Tbsp.
Ali Remond
chopped walnuts to A.M. snack and add 14 cup unsalted dry-roasted almonds as an evening snack.
Day 4
A.M. Make it 1,800 calories:Add 1 medium apple with 2 Tbsp.
natural peanut butter as an evening snack.
Make it 2,000 calories:Add 1 slice whole-wheat toast with 1 Tbsp.
Day 5
P.M. Daily Totals:1,524 calories, 50g fat, 99g protein, 183g carbohydrate, 36g fiber, 2,107mg sodium.
Day 6
A.M. Make it 1,800 calories:Change A.M. snack to 1 medium banana with 2 Tbsp.
natural peanut butter and add 1 clementine to P.M. snack.
Make it 2,000 calories:Change A.M. snack to 1 medium banana with 2 Tbsp.
Day 7
P.M. Make it 2,000 calories:Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp.
Check out more of ourhigh-protein Mediterranean diet recipesfor more inspiration.
If its easier to eat the same breakfast or lunch every day, go for it!
Each breakfast and lunch listed provides plenty of protein, though the calories do vary a little.
We no longer provide modifications for 1,200-calorie days in our meal plans.
It limits refined grains and added sugars.
Contrary to previous thinking, you dont need to avoid red meat on theMediterranean diet.
This healthy eating pattern is adaptable to a wide variety of cuisines and cultures.
Mediterranean Diet Foods to Focus On:
Does Eating More Protein Help with Weight Loss?
U.S. Food & Drug Administration.Daily Value on the Nutrition and Supplement Facts Labels.
