Mediterranean Diet Meal Plan for Weight Loss: If you’re looking to lose weight, combining the Mediterranean diet with a high-protein approach is a great strategy. Research shows that both of these can help achieve weight loss goals. This 7-day meal plan offers healthy Mediterranean dishes packed with protein, and it includes three calorie options to suit different needs. Whether you need 1,500, 1,800, or 2,000 calories, this plan can help you lose weight while enjoying delicious meals.
Mediterranean Diet Meal Plan for Weight Loss: Why Choose This Meal Plan?
The Mediterranean diet is often considered one of the healthiest eating styles. It focuses on whole foods like fruits, vegetables, whole grains, healthy fats, and protein-rich options such as fish, poultry, beans, nuts, and dairy. Studies show that sticking to this diet can help reduce body weight and lower the risk of heart disease.
Adding more protein to your meals is also helpful for weight loss. Protein helps you feel full, which can lead to eating less. This meal plan provides about 94 grams of protein per day, coming from a variety of sources like fish, eggs, meat, and beans. Along with protein, fiber is also included to help with digestion and support a healthy heart. On average, each day includes 33 grams of fiber, which is above the recommended amount.
The meal plan is set at 1,500 calories to promote weight loss but also offers options for 1,800 and 2,000 calories. These variations help ensure that it fits your personal needs, whether you need more energy or are trying to stick to a calorie deficit.
Meal Plan Breakdown
Day 1
Breakfast: Egg, Tomato & Feta Breakfast Pita (368 calories)
A.M. Snack: Low-fat Greek yogurt with raspberries (172 calories)
Lunch: Tofu & Veggie Scramble (419 calories)
P.M. Snack: Blackberries (62 calories)
Dinner: Walnut-Rosemary Crusted Salmon with Spice-Roasted Sweet Potatoes (453 calories)
Daily Total: 1,475 calories, 94g protein, 29g fiber
Calorie Modifications:
- 1,800 calories: Add walnuts to A.M. snack and extra almonds to P.M. snack.
- 2,000 calories: Add a smoothie to breakfast and increase snacks with more nuts.
Day 2
Breakfast: Strawberry & Yogurt Parfait (285 calories)
A.M. Snack: Greek yogurt with raspberries (172 calories)
Lunch: Chili-Lime Chicken Bowls (413 calories)
P.M. Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Dinner: Creamy Spinach & Artichoke Chicken Skillet (470 calories)
Daily Total: 1,555 calories, 95g protein, 29g fiber
Calorie Modifications:
- 1,800 calories: Add almonds and an apple.
- 2,000 calories: Add almonds and peanut butter with an apple.
Day 3
Breakfast: Egg, Tomato & Feta Breakfast Pita (368 calories)
A.M. Snack: Pear and pistachios (211 calories)
Lunch: Chili-Lime Chicken Bowls (413 calories)
P.M. Snack: Stuffed Mini Bell Peppers with White Beans (184 calories)
Dinner: Arugula Salad with Roasted Pork Tenderloin (352 calories)
Daily Total: 1,528 calories, 97g protein, 33g fiber
Calorie Modifications:
- 1,800 calories: Add walnuts and almonds.
- 2,000 calories: Add smoothie and extra walnuts and almonds.
Day 4
Breakfast: Strawberry & Yogurt Parfait (285 calories)
A.M. Snack: Edamame with Aleppo Pepper (136 calories)
Lunch: Chili-Lime Chicken Bowls (413 calories)
P.M. Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Dinner: Roasted Root Veggies & Greens over Spiced Lentils (453 calories)
Daily Total: 1,500 calories, 90g protein, 39g fiber
Calorie Modifications:
- 1,800 calories: Add peanut butter and apple.
- 2,000 calories: Add whole-wheat toast and extra snacks.
Day 5
Breakfast: Egg, Tomato & Feta Breakfast Pita (368 calories)
A.M. Snack: Greek yogurt with raspberries (172 calories)
Lunch: Chili-Lime Chicken Bowls (413 calories)
P.M. Snack: Edamame with Aleppo Pepper (136 calories)
Dinner: Chicken Parmesan Soup (435 calories)
Daily Total: 1,524 calories, 99g protein, 36g fiber
Calorie Modifications:
- 1,800 calories: Add apple with peanut butter.
- 2,000 calories: Add almonds and peanut butter with apple.
Day 6
Breakfast: Strawberry & Yogurt Parfait (285 calories)
A.M. Snack: Blueberries (84 calories)
Lunch: Chicken Parmesan Soup (365 calories)
P.M. Snack: Cottage Cheese Snack Jar with Fruit (215 calories)
Dinner: Sheet-Pan Chicken with White Beans & Mushrooms (581 calories)
Daily Total: 1,530 calories, 90g protein, 31g fiber
Calorie Modifications:
- 1,800 calories: Add peanut butter and banana.
- 2,000 calories: Add more snacks with almonds and clementines.
Day 7
Breakfast: Egg, Tomato & Feta Breakfast Pita (368 calories)
A.M. Snack: Greek yogurt with raspberries (172 calories)
Lunch: Chicken Parmesan Soup (365 calories)
P.M. Snack: Pistachios (176 calories)
Dinner: Charred Shrimp, Pesto & Quinoa Bowls (429 calories)
Daily Total: 1,517 calories, 95g protein, 32g fiber
Calorie Modifications:
- 1,800 calories: Add walnuts and almonds.
- 2,000 calories: Add kefir and more almonds with banana.
Conclusion
This 7-day high-protein Mediterranean meal plan combines healthy foods and balanced nutrition to help you lose weight while feeling full and satisfied. By adjusting the calorie intake, you can personalize it according to your needs, whether you’re aiming for 1,500, 1,800, or 2,000 calories. This approach ensures you get the right mix of protein, fiber, and healthy fats, making it a sustainable choice for weight loss and better health. Stick to the plan and enjoy delicious, nutritious meals all week long.
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