Fall is just around the corner! Enjoy hearty fall soups and comforting dinners with this 7-day high-protein meal plan. With at least 80 grams of protein each day, this weekly meal plan will keep you full and satisfied while helping you reach your health goals, including muscle growth, digestive health, and maintaining a healthy weight. Plus, these meals help you follow the Mediterranean diet, which has been voted one of the healthiest diets for seven years running.
How to create a meal plan
Thoughtfully Created by a Registered Dietitian Eating Wells The meal plans are designed to be easy to follow and delicious. Each meal plan meets specific parameters depending on the targeted health and lifestyle goals and is analyzed for accuracy using the ESHA Food Processor nutrition database. Because everyone’s nutritional needs are different, we encourage you to use these plans as a guide and adjust as needed.
Why this plan is right for you
Protein is an important macronutrient that keeps your body strong and healthy. Protein is made up of building blocks called amino acids that are present in every cell in your body. Getting enough protein is important for maintaining healthy muscles, bones, skin, hair and more. From supporting the immune system to tissue repair and growth, protein plays a key role in many important body functions.
This plan is designed to provide at least 80 grams of protein per day, which meets the needs of most people. However, daily protein requirements vary depending on many individual factors, including age, activity level, etc. Feel free to adjust this plan to meet your needs.
This 1,800 calorie meal plan includes modifications of the 1,500 calorie and 2,000 calorie meal plans to support people with different calorie needs. A 1,200 calorie meal plan and modifications were previously included but are no longer included. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calories to 1,200 is too low to meet the nutritional needs of most people and is unsustainable for long-term health and well-being.
FAQ
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If there is a meal I don’t like, can I combine it?Yes! This meal plan can serve as a framework for a healthy high protein eating plan. You don’t have to follow it strictly to get the benefits. When selecting recipes, we checked calories, protein and sodium to ensure they were within your total daily calorie goal of 1,800 calories, within your sodium limit and were high in protein. If you are swapping recipes, it may be helpful to choose recipes with similar calorie, protein and sodium levels. For more inspiration, check out 23 High Protein Mediterranean Diet Meals You Can Make in 20 Minutes.
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Is it okay to eat the same breakfast or lunch every day?Of course, it’s fine to eat the same breakfast and lunch every day: breakfast should be between 295 and 350 calories, and lunch should be between 344 and 419 calories. These ranges are relatively close, but if you’re closely watching calories and other nutrients like protein, you might want to adjust your snack or two accordingly.
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Why is the 1,200 calories still the same?Our meal plans no longer offer a 1,200 calorie day modification. The 2020-2025 Dietary Guidelines for Americans indicate that limiting daily calories to 1,200 is not only too low to meet the nutritional needs of most people, but also unsustainable for long-term health and well-being.
Health Benefits of the Mediterranean Diet
The Mediterranean diet has numerous benefits. Studies have shown that it can help improve brain health, lower the risk of heart disease, and maintain a healthy weight. These are just a few examples. For those unfamiliar with the Mediterranean diet, it prioritizes eating whole grains, fish, nuts, unsaturated fats like olive oil, fruits, and vegetables, as well as dairy, poultry, and meat in moderation. The great thing about the Mediterranean diet is that it doesn’t just apply to foods from the Mediterranean region. Following this eating pattern allows you to incorporate ingredients from all over the world.
Mediterranean Diet Foods to Check Out
- Whole grains
- beans
- Lentils
- vegetables
- fruit
- Unsaturated fats such as olive oil, canola oil, and avocado oil
- nuts
- seed
- fish
- poultry
- egg
- Dairy products
- Herbs and spices
How to Meal Prep for a Week
Day 1
Ali Redmond
Breakfast (501 calories)
AM Snack (181 calories)
- 1/2 cup Greek yogurt
- 1 medium-sized pear
Lunch (407 calories)
PM Snack (150 calories)
- ⅓ cup hummus
- 4 carrot sticks
Dinner (472 calories)
Daily Totals: 1,831 calories, 56g fat, 12g saturated fat, 85g protein, 237g carbohydrates, 59g fiber, 2,281mg sodium
To make 1,500 calories: Remove avocados from your breakfast and pears from your mid-morning snacks.
To make 2,000 calories: Add 2 poached eggs for breakfast and 1 tablespoon of sliced almonds as a mid-morning snack.
Day 2
Breakfast (323 calories)
AM Snack (348 calories)
Lunch (373 calories)
PM Snack (294 calories)
Dinner (471 calories)
Daily Totals: 1,809 calories, 72g fat, 14g saturated fat, 85g protein, 197g carbohydrates, 31g fiber, 2,299mg sodium
To make 1,500 calories: Avoid all-purpose almonds as your morning snack
To make 2,000 calories: Add 1 tablespoon of natural peanut butter to your afternoon snack and 1/2 cup of soup with lunch.
Day 3
Photographer: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco
Breakfast (323 calories)
AM Snack (181 calories)
- 1/2 cup plain Greek yogurt
- 1 medium-sized pear
Lunch (373 calories)
PM Snack (391 calories)
- ⅓ cup hummus
- 4 carrot sticks
- 2 ounces whole wheat crackers
Dinner (538 calories)
Total Daily Value: 1,808 calories, 51 g fat, 16 g saturated fat, 98 g protein, 157 g carbohydrates, 36 g fiber, 1,921 mg sodium
To make 1,500 calories: Don’t eat whole wheat crackers as your morning snack
To make 2,000 calories: Add 1 tablespoon of sliced almonds to your morning snack and 1 medium banana to your evening snack.
Day 4
Breakfast (323 calories)
AM Snack (294 calories)
Lunch (373 calories)
PM Snack (292 calories)
Dinner (476 calories)
Daily Totals: 1,760 calories, 72g fat, 16g saturated fat, 90g protein, 193g carbohydrates, 27g fiber, 1,921mg sodium
To make 1,500 calories: Skip Everything Almonds for an Afternoon Snack
To make 2,000 calories: Add 1 tablespoon of natural peanut butter to your afternoon snack and 1/2 cup of soup with lunch.
Day 5
Breakfast (323 calories)
AM Snack (196 calories)
- 1/2 cup plain Greek yogurt
- 1 medium sized banana
- 1 teaspoon sliced almonds
Lunch (373 calories)
PM Snack (391 calories)
- ⅓ cup hummus
- 4 carrot sticks
- 2 ounces whole wheat crackers
Dinner (574 calories)
Daily Totals: 1,859 calories, 49g fat, 10g saturated fat, 105g protein, 266g carbohydrates, 40g fiber, 2,244mg sodium
To make 1,500 caloriesAvoid bananas for your morning snack and whole wheat crackers for your evening snack.
To make 2,000 caloriesAdd 1 medium pear as an evening snack.
Day 6
Photographer: Rachel Marek
Breakfast (398 calories)
AM Snack (184 calories)
- 1 medium-sized pear
- 1/2 cup Greek yogurt
Lunch (503 calories)
PM Snack (292 calories)
Dinner (507 calories)
Daily Totals: 1,860 calories, 67g fat, 15g saturated fat, 109g protein, 218g carbohydrates, 33g fiber, 2,333mg sodium
To make 1,500 calories: Skip Everything Almonds for an Afternoon Snack
To make 2,000 calories: SDD avocado toast for breakfast
Day 7
Breakfast (361 calories)
AM Snack (152 calories)
Lunch (436 calories)
PM Snack (239 calories)
Dinner (433 calories)
Daily Totals: 1,757 calories, 64g fat, 14g saturated fat, 90g protein, 216g carbohydrates, 48g fiber, 2,297mg sodium
To make 1,500 calories: Eat half your breakfast
To make 2,000 caloriesEat one serving of Everything Seasoning Almonds as an evening snack.
