High-Protein Meal Plan for Mediterranean Diet: Grocery List and Meal Prep Tips
The High-Protein meal plan for the Mediterranean diet emphasizes protein-rich foods within the Mediterranean dietary framework. It includes a higher intake of fish, poultry, legumes, and low-fat dairy, along with the traditional Mediterranean staples of vegetables, fruits, whole grains, and healthy fats like olive oil. This plan supports muscle maintenance and growth while offering the heart-healthy benefits of the Mediterranean diet.
Meal plan grocery list
- Greek yogurt
- Honey
- Walnuts
- Chicken breast
- Mixed greens
- Olives
- Tomatoes
- Feta cheese
- Hummus
- Carrots
- Cucumbers
- Salmon
- Asparagus
- Quinoa
- Eggs
- Spinach
- Whole grain bread
- Tuna
- Lemon
- Almonds
- Shrimp
- Mediterranean vegetables
- Cottage cheese
- Peaches
Meal plan overview
Boost your protein intake the Mediterranean way with the High-protein meal plan for the Mediterranean diet. This plan emphasizes plant-based foods and focuses on incorporating high-protein foods into the traditional Mediterranean diet, excluding highly processed foods completely.
Featuring lean meats, fish, legumes, and dairy, it’s a balanced approach to high-protein eating with a Mediterranean flair. The Mediterranean diet limits saturated fat and processed meat, lowers high blood pressure and the risk of heart disease, and supports healthy weight loss.
Foods to eat
- Lean Meats: Chicken, turkey, and occasional lean cuts of red meat.
- Seafood: Fish like salmon, tuna, and mackerel for omega-3 fatty acids.
- Legumes: Chickpeas, lentils, and beans for plant-based protein.
- Whole Grains: Quinoa, farro, and whole wheat bread for additional protein and fiber.
- Dairy: Greek yogurt, cheese, and milk for protein and calcium.
- Nuts and Seeds: Almonds, walnuts, and chia seeds for healthy fats and protein.
- Eggs: Versatile and a great source of protein.
- Vegetables and Fruits: A variety of produce for essential vitamins, minerals, and healthy blood sugar levels.
✅ Tip
Incorporate lean sources of protein like fish, chicken, and legumes into your meals to support muscle growth and repair while following a Mediterranean-style eating pattern.
Foods not to eat
- Fatty Meats: Such as sausages and bacon high in saturated fats.
- Processed Meats: Deli meats and hot dogs, which are high in sodium and preservatives.
- High-Fat Dairy: Full-fat cheeses and creams in excess.
- Refined Grains: White bread and pasta, which are lower in protein and nutrients.
- High-Sugar Snacks: Candies and pastries.
- Fried Foods: High in unhealthy fats and calories.
- Alcohol: Should be consumed in moderation.
- High-Sodium Processed Foods: Such as canned soups and ready-made meals.
Main benefits
The High-Protein meal plan for the Mediterranean diet enhances the traditional Mediterranean lifestyle by increasing protein intake. This Mediterranean diet meal plan includes lean meats, fish, poultry, legumes, and dairy, while still incorporating the staples of Mediterranean diet food list, like extra virgin olive oil, fruits, vegetables, and whole grains. This approach supports muscle maintenance and growth, making it ideal for those seeking the health benefits of the Mediterranean diet with a higher protein focus.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A high-protein meal plan for the Mediterranean diet can be flavorful with these alternatives:
- Swap chicken breast with turkey breast for a lean protein source.
- Use spiralized zucchini instead of pasta for a low-carb option.
- Try cashew cheese instead of feta cheese for a dairy-free alternative.
- Add pistachios instead of almonds for a unique nutty flavor in snacks.
- Enhance your salads with watercress instead of mixed greens for a peppery taste.
How to budget on this meal plan
Greek yogurt, chicken breast, and salmon are excellent protein sources that can be bought in bulk. Nuts like walnuts and almonds are great for snacking and can be purchased in larger quantities. Opt for whole grains like quinoa and whole grain bread, which are more cost-effective in bulk. Seasonal fruits and vegetables offer better nutrition and value.
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Extra tips
Any healthy snack ideas?
These high-protein snacks are great for those following the Mediterranean Diet:
- Greek yogurt with almonds
- Grilled halloumi cheese
- Tuna salad on cucumber slices
- Lentil and vegetable soup
- Chickpea hummus with carrot sticks
- Boiled eggs with olive tapenade
- Quinoa salad with feta and olives
What should I drink on this meal plan?
For a high-protein Mediterranean diet, incorporating protein-rich beverages is essential. Consider almond milk for a nutty flavor, soy milk as a versatile base, skim milk for a classic option, Greek yogurt smoothies for a creamy treat, and whey protein shakes for an extra boost.
How to get even more nutrients?
A high-protein Mediterranean diet combines the traditional health benefits of Mediterranean eating with an increased focus on proteins. This diet is rich in fish, poultry, legumes, and dairy, alongside the usual abundance of fresh fruits, vegetables, and whole grains. Heart healthy fats from olive oil and nuts are still central, ensuring you're getting a well-rounded intake of nutrients while boosting your protein consumption to support muscle health and satiety.
Meal plan suggestions
High-Protein Mediterranean Meal Plan
Day 1
- Breakfast: Greek yogurt with honey and walnuts (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
- Lunch: Grilled chicken salad with mixed greens, olives, tomatoes, and feta cheese (calories: 400, protein: 35g, carbs: 15g, fat: 20g)
- Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 8g, carbs: 15g, fat: 8g)
- Dinner: Baked salmon with steamed asparagus and quinoa (calories: 500, protein: 40g, carbs: 30g, fat: 20g)
Day 2
- Breakfast: Scrambled eggs with spinach and whole grain toast (calories: 350, protein: 25g, carbs: 30g, fat: 15g)
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and a lemon-olive oil dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: A handful of almonds (calories: 180, protein: 6g, carbs: 6g, fat: 16g)
- Dinner: Grilled shrimp with a side of roasted Mediterranean vegetables (calories: 400, protein: 35g, carbs: 20g, fat: 18g)
Day 3
- Breakfast: Cottage cheese with sliced peaches (calories: 200, protein: 15g, carbs: 20g, fat: 5g)
- Lunch: Quinoa and black bean stuffed bell peppers (calories: 350, protein: 15g, carbs: 40g, fat: 10g)
- Snack: Greek yogurt with a sprinkle of chia seeds (calories: 180, protein: 10g, carbs: 15g, fat: 8g)
- Dinner: Herb-roasted chicken breast with a side of mixed greens salad (calories: 450, protein: 40g, carbs: 10g, fat: 25g)
Day 4
- Breakfast: Omelette with tomatoes, onions, and feta cheese (calories: 300, protein: 22g, carbs: 10g, fat: 18g)
- Lunch: Lentil soup with a side of whole grain bread (calories: 400, protein: 20g, carbs: 35g, fat: 15g)
- Snack: Sliced bell peppers with tzatziki sauce (calories: 100, protein: 3g, carbs: 8g, fat: 5g)
- Dinner: Grilled lamb chops with a side of sautéed kale (calories: 500, protein: 40g, carbs: 10g, fat: 30g)
Day 5
- Breakfast: Protein shake with almond milk and a handful of berries (calories: 250, protein: 20g, carbs: 15g, fat: 10g)
- Lunch: Mediterranean vegetable wrap with hummus and grilled halloumi cheese (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
- Snack: A small apple with a tablespoon of almond butter (calories: 150, protein: 4g, carbs: 20g, fat: 8g)
- Dinner: Baked trout with a side of roasted Brussels sprouts (calories: 450, protein: 35g, carbs: 15g, fat: 25g)
Day 6
- Breakfast: Avocado and egg toast on whole grain bread (calories: 350, protein: 18g, carbs: 30g, fat: 18g)
- Lunch: Chickpea and vegetable curry (calories: 400, protein: 18g, carbs: 40g, fat: 15g)
- Snack: A handful of roasted chickpeas (calories: 120, protein: 6g, carbs: 20g, fat: 4g)
- Dinner: Grilled vegetable kebabs with a side of feta salad (calories: 350, protein: 15g, carbs: 25g, fat: 20g)
Day 7
- Breakfast: Berry and spinach smoothie with protein powder (calories: 300, protein: 20g, carbs: 25g, fat: 10g)
- Lunch: Spinach and goat cheese quiche with a side of mixed greens (calories: 400, protein: 20g, carbs: 20g, fat: 25g)
- Snack: Sliced pear with a handful of walnuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
- Dinner: Eggplant Parmesan with a side of green beans (calories: 450, protein: 18g, carbs: 30g, fat: 25g)
Want to learn more?
- Effect of a hypocaloric, nutritionally complete, higher-protein meal plan on bone density and quality in older adults with obesity: a randomized trial
- A high-protein breakfast induces greater insulin and glucose-dependent insulinotropic peptide responses to a subsequent lunch meal in individuals with type 2 diabetes
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
