7-Day High-Protein Mediterranean Diet Meal Plan for Weight Loss

EatingWell•January 5, 2026•health

Key Points:

The 7-day meal plan provides daily totals averaging around 1,500 calories, with balanced macronutrients including approximately 60g fat, 90-95g protein, 150-175g carbohydrates, and 29-39g fiber, aiming for moderate sodium intake.
Meals focus on nutrient-dense options such as egg, tomato & feta breakfast pitas, chili-lime chicken bowls, and chicken parmesan soup, complemented by snacks like Greek yogurt with raspberries and nuts to enhance calorie intake if needed.
The plan offers flexibility to increase calories to 1,800 or 2,000 per day by adding nuts, fruits, smoothies, or natural peanut butter, supporting varied energy needs while maintaining protein focus.
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