7-Day High-Protein Mediterranean Diet Meal Plan for Fall, Created by a Dietitian

Fall is almost here! Enjoy comforting fall soups and cozy dinners with this high-protein seven-day meal plan. With at least 80 grams of protein every day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals like supporting muscle growth, digestive health and healthy weight maintenance. Plus, these meals can also help you follow the Mediterranean diet, named one of the healthiest eating patterns for seven years in a row.

Why This Plan Is Great for You 

Protein is an important macronutrient that keeps you strong and healthy. It’s made up of building blocks called amino acids, which are found in every cell in the body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting your immune system to repairing or growing tissues, protein plays a key part in many crucial body functions. 

We set this plan to include at least 80 grams of protein per day, a level at which most people will meet their needs. However, daily protein needs vary based on a variety of individual factors, including age, activity level and more. Feel free to adjust this plan to best meet your needs.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Health Benefits of a Mediterranean Diet

There are numerous positives of the Mediterranean diet. Research shows that following a Mediterranean diet can help with improving your brain health, lowering your risk for heart disease and supporting healthy weight maintenance, just to name just a few. If you're not familiar with the Mediterranean diet, it focuses on prioritizing eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits and vegetables, plus dairy, poultry and meat in moderation. The great thing about it is that it doesn’t only apply to foods specifically from the Mediterranean region! You can include ingredients from all over the world to follow this eating pattern. 

Mediterranean Diet Foods to Focus On

• Whole grains
• Beans
• Lentils
• Vegetables
• Fruit
• Unsaturated fats like olive oil, canola oil or avocado oil
• Nuts
• Seeds
• Fish
• Poultry
• Eggs
• Dairy
• Herbs and spices

How to Meal-Prep Your Week of Meals 

• Prep Apple Pie-Inspired Overnight Oats for breakfast on Days 2 through 5.
• Make Slow-Cooker Bean, Kale & Barley Soup for lunch on Days 2 through 5.
• Bake some Everything-Seasoned Almonds for a snack throughout the week. 

Day 1

Breakfast (501 Calories)

• 1 serving High-Protein Black Bean Breakfast Bowl
• 1 medium banana

A.M. Snack (181 Calories)

• ½ cup plain Greek-style strained yogurt
• 1 medium pear

Lunch (407 Calories)

• 1 serving Salmon Tacos with Pineapple Salsa
• ⅓ avocado, sliced

P.M Snack (150 Calories)

• ⅓ cup hummus
• 4 carrot sticks

Dinner (472 Calories)

• 1 serving Stuffed Sweet Potato with Hummus Dressing 

Daily Totals: 1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrate, 59g fiber, 2,281 mg sodium 

To make it 1,500 calories: Remove the avocado from breakfast and the pear from A.M. snack.

To make it 2,000 calories: Add 2 poached eggs to breakfast and add 1 tablespoon sliced almonds to A.M. snack.

Day 2

Breakfast (323 Calories)

• 1 serving Apple-Pie Inspired Overnight Oats

A.M. Snack (348 Calories)

• 1 serving Everything-Seasoned Almonds
• ⅓ cup cottage cheese

Lunch (373 Calories)

• 1 serving Slow Cooker Bean, Kale & Barley Soup
• 1 slice whole-wheat toast

P.M Snack (294 Calories)

• Apple & Peanut Butter Toast

Dinner (471 Calories)

• 1 serving Pesto Chicken Bake
• 1 serving Roasted Broccoli and Cauliflower
• ½ cup cooked whole-wheat pasta

Daily Totals: 1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrate, 31g fiber, 2,299mg sodium 

To make it 1,500 calories: Skip the Everything-Seasoned Almonds at A.M. snack.

To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack. 

Day 3

Breakfast (323 Calories)

• 1 serving Apple-Pie Inspired Overnight Oats

A.M. Snack (181 Calories)

• ½ cup plain Greek-style strained yogurt
• 1 medium pear 

Lunch (373 Calories)

• 1 serving Slow Cooker Bean, Kale & Barley Soup
• 1 slice whole-wheat toast

P.M Snack (391 Calories)

• ⅓ cup hummus
• 4 carrot sticks
• 2 oz. whole-wheat crackers

Dinner (538 Calories)

• 1 serving Creamy Tomato Salmon Skillet 
• 1 serving Quick & Easy Sautéed Broccolini
• ½ cup cooked brown rice

Daily Totals: 1,808 calories, 51g fat, 16g saturated fat, 98g protein, 157g carbohydrate, 36g fiber, 1,921mg sodium 

To make it 1,500 calories: Skip the crackers at A.M. snack.

To make it 2,000 calories: Add 1 tablespoon sliced almonds to A.M snack and have 1 medium banana for an evening snack.

Day 4

Breakfast (323 Calories)

• 1 serving Apple-Pie Inspired Overnight Oats

A.M Snack (294 Calories)

• Apple & Peanut Butter Toast

Lunch (373 Calories)

• 1 serving Slow Cooker Bean, Kale & Barley Soup
• 1 slice whole-wheat toast

P.M. Snack (292 Calories)

• 1 serving Everything-Seasoned Almonds
• ⅓ cup cottage cheese

Dinner (476 Calories) 

• 1 serving Garlic-Lime Pork with Farro & Spinach
• 1 serving Simple Cabbage Salad 

Daily Totals: 1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrate, 27g fiber, 1,921mg sodium 

To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.

To make it 2,000 calories: Add an extra ½ serving of soup to lunch and add 1 tablespoon natural peanut butter to P.M. snack.

Day 5

Breakfast (323 Calories)

• 1 serving Apple-Pie Inspired Overnight Oats

A.M. Snack (196 Calories)

• ½ cup plain Greek-style strained yogurt
• 1 medium banana
• 1 teaspoon sliced almonds

Lunch (373 Calories)

• 1 serving Slow Cooker Bean, Kale & Barley Soup
• 1 slice whole-wheat toast

P.M Snack (391 Calories)

• ⅓ cup hummus
• 4 carrot sticks
• 2 oz. whole-wheat crackers

Dinner (574 Calories)

• 1 serving Seared Tuna with Bulgur & Chickpea Salad

Daily Totals: 1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrate, 40g fiber, 2,244mg sodium 

To make it 1,500 calories: Skip the banana at A.M snack and the crackers at P.M. snack.

To make it 2,000 calories: Have 1 medium pear as an evening snack.

Day 6

Breakfast (398 Calories)

• 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (184 Calories)

• 1 medium pear
• ½ cup plain Greek-style strained yogurt

Lunch (503 Calories)

• Tuna-Chickpea Salad Sandwich
• 1 hard-boiled egg

P.M Snack (292 Calories)

• 1 serving Everything-Seasoned Almonds
• ⅓ cup cottage cheese

Dinner (507 Calories)

• 1 serving Cheesy Black Bean & Quinoa Skillet Casserole

Daily Totals: 1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrate, 33g fiber, 2,333mg sodium 

To make it 1,500 calories: Skip the Everything-Seasoned Almonds at P.M. snack.

To make it 2,000 calories: Add Avocado Toast to breakfast.

Day 7 

Breakfast (361 Calories)

• 1 serving Artichoke & Egg Tartine
• 1 medium orange

A.M. Snack (152 Calories)

• 1 serving Guacamole with Bell Pepper Dippers

Lunch (436 Calories)

• 1 serving Kale & Chickpea Grain Bowl

P.M Snack (239 Calories)

• 1 serving Chocolate-Banana Protein Smoothie

Dinner (433 Calories)

• 1 serving One-Pan Baked Chicken & Potatoes
• 1 serving Balsamic-Parmesan Sautéed Spinach

Daily Totals: 1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrate, 48g fiber, 2,297mg sodium 

To make it 1,500 calories: Have only ½ serving Artichoke & Egg Tartine at breakfast.

To make it 2,000 calories: Have 1 serving Everything-Seasoned Almonds as an evening snack.