7-Day High-Protein, Anti-Inflammatory, Mediterranean Diet Meal Plan, Created by a Dietitian

Reviewed by Registered Dietitian Jessica Ball, MS, RD

These 7 days of high protein, anti-inflammatory effects, mediterranean diet Meal planning involves planning meals and snacks for the week that are tailored to reduce inflammation. To help reduce chronic inflammationdark leafy greens, highly pigmented vegetables and fruits, salmon, tuna, and a variety of healthy fats such as nuts and seeds. These nutrient-dense foods, in addition to the hugely popular Mediterranean diet, play a role in reducing markers of chronic inflammation and support improved heart health, immune health, digestion, and more. Also, various foods rich in proteinContains fish, poultry, nuts, seeds, dairy products, and legumes. With three different calorie levels, this delicious and nutritious meal plan can be tailored to suit your needs. Let’s get started!

Related: 30-Day Mediterranean Diet Meal Plan for Healthy Aging Created by a Nutritionist

Why this meal plan is right for you

We embrace the principles of the Mediterranean diet by prioritizing a variety of vegetables, fruits, seafood, nuts, seeds, and legumes while limiting refined grains and excessive added sugars. Just following a Mediterranean diet can help reduce inflammation levels, but we also made sure to include foods that are particularly helpful in lowering inflammation. inflammationantioxidant-rich fruits and vegetables, and healthy fats from foods like salmon, tuna, nuts, and seeds.

You’ll get an average of 111 grams of protein and 36 grams of fiber each day to promote satiety and support good health. As the basis of our cells, protein It plays a role in every function of the body, especially in immune health, muscle development, and bone density, to name a few. Fiber is an important nutrient that many of us don’t get enough of, yet only 5% of Americans meet their daily fiber intake goals. There are many fibers health benefits—Improve heart health, promote good digestion and diverse gut bacteria, body weight Supports improvement of blood sugar levels. You’ll get an average of 36 grams of fiber each day, which is much higher than your daily intake of 28 grams.

This 1,800 calorie meal plan includes 1,500 and 2,000 calorie modifications to support people with a variety of conditions. required calories. I used to include a 1,200 calorie meal plan and modifications, but now I don’t. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.

Related: What happens to your body if you don’t eat enough fiber?

Day 1

Breakfast (361 calories)

Morning snack (206 calories)

Lunch (476 calories)

Afternoon snack (170 calories)

Dinner (488 calories)

Evening snack (95 calories)

Daily total: 1,796 calories, 85g fat, 102g protein, 171g carbohydrates, 43g dietary fiber, 1,447mg sodium.

Make it 1,500 calories: Change your morning snack to one plum and omit your evening snack.

Make it 2,000 calories: Add 2 tbsp. Make natural peanut butter your evening snack.

2nd day

Breakfast (488 calories)

Morning snack (307 calories)

Lunch (407 calories)

Afternoon snack (170 calories)

Dinner (444 calories)

Daily total: 1,817 calories, 77g fat, 121g protein, 177g carbohydrates, 34g dietary fiber, 1,573mg sodium.

Make it 1,500 calories: omission strawberry banana green smoothie At breakfast.

Make it 2,000 calories: Enjoy 1 serving Cucumber and dill ricotta snack jar As an evening snack.

3rd day

Breakfast (361 calories)

Morning snack (206 calories)

Lunch (407 calories)

Afternoon snack (170 calories)

Dinner (555 calories)

Evening snack (95 calories)

Daily total: 1,795 calories, 83g fat, 107g protein, 177g carbohydrates, 36g dietary fiber, 1,162mg sodium.

Make it 1,500 calories: Change your morning snack to one plum and omit your evening snack.

Make it 2,000 calories: Add 2 tbsp. Make natural peanut butter your evening snack.

Day 4

Breakfast (488 calories)

Morning snack (184 calories)

Lunch (407 calories)

Afternoon snack (62 calories)

Dinner (655 calories)

Daily total: 1,796 calories, 73g fat, 123g protein, 174g carbohydrates, 36g dietary fiber, 1,761mg sodium.

Make it 1,500 calories: omission strawberry banana green smoothie At breakfast.

Make it 2,000 calories: Add 1/4 cup unsalted dry roasted almonds to PM snacks.

Day 5

Breakfast (488 calories)

Morning snack (184 calories)

Lunch (397 calories)

Afternoon snack (191 calories)

Dinner (559 calories)

meal preparation tips: Reserve 2 servings pesto chicken quinoa bowl Eat it for lunch on days 6 and 7.

Daily total: 1,819 calories, 91g fat, 115g protein, 151g carbohydrates, 30g dietary fiber, 2,099mg sodium.

Make it 1,500 calories: omission strawberry banana green smoothie At breakfast.

Make it 2,000 calories: Enjoy 1 serving bowl of cottage cheese and berries As an evening snack.

Day 6

Breakfast (361 calories)

Morning snack (193 calories)

Lunch (389 calories)

Afternoon snack (170 calories)

Dinner (464 calories)

Evening snack (206 calories)

Daily total: 1,783 calories, 96g fat, 112g protein, 133g carbohydrates, 34g dietary fiber, 1,215mg sodium.

Make it 1,500 calories: Replace your afternoon snack with 1 cup of blueberries and skip the evening snack.

Make it 2,000 calories: Add 1 cup of low-fat plain kefir to your lunch and 1 medium banana to your evening snack.

7th day

Breakfast (488 calories)

Morning snack (193 calories)

Lunch (389 calories)

Afternoon snack (170 calories)

Dinner (558 calories)

Evening snack (101 calories)

Daily total: 1,811 calories, 81g fat, 100g protein, 192g carbohydrates, 39g dietary fiber, 1,769mg sodium.

Make it 1,500 calories: omission strawberry banana green smoothie At breakfast.

Make it 2,000 calories: Add 1/4 cup of unsalted, dry-roasted almonds to your evening snack.

How to meal prep for a week

1. make A bite of sun-dried tomato and feta egg I eat it for breakfast throughout the week.

2. prepare crunchy chopped salad Eat it for lunch from day 2 to day 5.

FAQ

If I don’t like certain foods, is it okay to mix them together?

absolutely. Meal plans are meant to be enjoyed. If there’s an option you don’t like, feel free to repeat another option in this plan or check out more of our plans. high protein mediterranean dinner Options for inspiration.

Can I eat the same breakfast or lunch every day?

absolutely. If you want to eat the same breakfast or lunch every day, go for it. Each breakfast option is between 361 and 488 calories, and each lunch is between 389 and 476 calories. These ranges are pretty close, but if you’re closely monitoring your calories and other nutrients, you may want to adjust your snacks by one or two.

Why isn’t there a fix for 1,200 calories?

No more changing 1,200 calorie days on your meal plan. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is unsustainable for long-term health and well-being. It suggests that.

What causes chronic inflammation?

no single cause chronic inflammation. An unbalanced diet, long-term stress, lack of sleep, excess body fat, and other lifestyle factors can play a role. External factors such as environmental irritants and allergens can also exacerbate chronic inflammation.

noteworthy foods

• vegetables

• fruit

• whole grain

• seafood

• nuts and seeds

• legumes

• meat

• poultry

• egg

• unsweetened dairy products

• olive oil

• avocado

• herbs and spices

Strategies for implementing an anti-inflammatory Mediterranean diet

• Eat more plants: Foods rich in fiber and nutrients such as fruits, vegetables, nuts, whole grains, and legumes are the basis of the Mediterranean diet.

• Contains unsaturated fats: unsaturated fat These include fatty fish such as salmon and tuna, avocados, olive oil, and nuts and seeds. Unsaturated fats improve heart health and help reduce inflammation.

• Consume a variety of proteins. The Mediterranean diet recommends a wide range of protein intake, with an emphasis on seafood, poultry, eggs, dairy products, nuts, seeds, and legumes. Contrary to previous guidance, foods such as red meat can also be included in the Mediterranean diet, but the idea is to focus on a variety of protein sources rather than relying too heavily on one option.

• Choose whole grains: Whole grains include quinoa, brown rice, farro, bulgur, barley, sorghum, and freekeh. Consuming more fiber-rich grains can help you meet your daily fiber goals and support your health.

• Limit added sugars: Addition of sugars Excessive intake may worsen inflammation. To reduce it, look at nutrition labels to see where they’re included in your daily routine, and choose water or other sugar-free drinks to reduce your total intake of added sugars.

Related: I’m a nutritionist with Syrian roots – this is the Mediterranean diet I know and love

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