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

Get ready to enjoy the flavors of the season in a way that aligns with your goals.

<p>Jen Causey; Caitlin Bensel</p> — Jen Causey; Caitlin Bensel

Reviewed by Dietitian Jessica Ball, M.S., RDReviewed by Dietitian Jessica Ball, M.S., RD

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.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

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.

Frequently Asked Questions

Is it OK to mix and match meals if there is one I do not like?

Yes! This meal plan is meant to serve as a framework for a healthy high-protein eating plan. It doesn’t need to be followed exactly to reap the benefits. 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 be 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.

Can I eat the same breakfast or lunch every day?

Definitely, it’s fine to eat the same breakfast or lunch every day. The breakfasts range from 295 to 350 calories, while the lunches span 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.

Why is there not a modification for 1,200 calories?

We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting 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.