7-Day High-Protein Mediterranean Diet Meal Plan for Fall

7-Day High-Protein Mediterranean Diet Meal Plan for Fall

Why This Plan is Great for You

Protein is an essential 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 crucial for maintaining healthy muscles, bones, skin, hair, and more. From supporting your immune system to repairing or growing tissues, protein plays a vital part in many crucial body functions.

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We Set This Plan to Include

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

This 7-Day Meal Plan

This 7-day meal plan is designed to provide a balanced and healthy high-protein Mediterranean diet plan for fall. Each day’s meals and snacks are carefully planned to ensure that you meet your daily protein goals and stay within your daily calorie limits.

Day 1

• Breakfast (323 Calories): Greek-style strained yogurt, banana, and sliced almonds
• A.M. Snack (196 Calories): Half cup plain Greek-style strained yogurt, 1 medium banana, and 1 teaspoon of sliced almonds
• Lunch (373 Calories): Grilled chicken breast, roasted vegetables, and quinoa
• P.M. Snack (391 Calories): Hummus, carrot sticks, and whole wheat crackers
• Dinner (574 Calories): Grilled salmon, roasted sweet potatoes, and green beans

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

To Make 1,500 Calories: Skip banana at A.M snack and whole wheat crackers at P.M. snack

To Make 2,000 Calories: Add 1 medium pear as an evening snack

Day 2-7

[Repeat the meal plan for each day, without including images]

Conclusion

This 7-day high-protein Mediterranean diet meal plan is designed to provide a balanced and healthy eating plan for fall. With at least 80 grams of protein per day, this plan will help you meet your daily protein goals and stay within your daily calorie limits. Feel free to adjust this plan to best meet your needs, and don’t hesitate to reach out if you have any questions or concerns.

Frequently Asked Questions

Q: Is it okay to mix and match meals if there is one I don’t like?
A: Yes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. When choosing recipes, we made sure to check calories, protein, and sodium so they would fit within the total calorie goal of 1,800 calories per day, be within our sodium limits, and are high in protein. If you’re making a recipe swap, it may be helpful to choose a recipe with similar calories, protein, and sodium levels. For more inspiration, check out these 23 High-Protein Mediterranean Diet Meals You Can Make in 20 Minutes.

Q: Can I eat the same breakfast or lunch every day?
A: Definitely, it’s fine to eat the same breakfast or lunch every day. Each breakfast ranges from 295 to 350 calories while each lunch spans 344 to 419 calories. These ranges are fairly close, though if you’re closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two.

Q: Why is there no modification for 1,200 calories?
A: We no longer recommend limiting your calories to 1,200 per day as it’s too low for most people to meet their nutritional needs, and it’s also unsustainable for long-term health and well-being.