The Mediterranean diet is renowned for its health benefits, including reducing inflammation, improving heart health, and supporting overall well-being. Combined with high-protein meals, this eating pattern can be even more effective in promoting a healthy lifestyle. This 7-day Mediterranean meal plan offers a variety of anti-inflammatory, high-protein meals that are nutrient-dense and satisfying. Whether you’re looking to manage your weight, boost your energy, or fight inflammation, this meal plan provides balanced nutrition to help you achieve your goals.

Day 1
Breakfast (489 calories)

• 1 serving Acai Bowl

A.M. Snack (286 calories)

• 1 medium apple
• 2 tablespoons smooth natural peanut butter

Lunch (456 calories)

• 1 serving Copycat Olive Garden Pasta e Fagioli
• 2 whole-wheat dinner rolls

P.M. Snack (120 calories)

• 1 serving Crunchy Chickpeas

Dinner (407 calories)

• 1 serving Lemony-Garlic Pan-Seared Salmon
• 1 serving Garlic Green Beans
• ⅓ cup cooked brown rice

Daily Totals: 1,759 calories, 93g fat, 26g saturated fat, 89g protein, 187g carbohydrate, 39g fiber, 1,901 mg sodium

• Modification for 1,500 calories: Omit A.M. snack.
• Modification for 2,000 calories: Add Cottage Cheese Snack Jar with Fruit for an evening snack.

 
Day 2
Breakfast (428 calories)

• 1 serving Sheet-Pan Quiche
• 1 medium pear

A.M. Snack (248 calories)

• 1 serving Lemon-Blueberry Frozen Yogurt Bites

Lunch (575 calories)

• 1 serving Quinoa, Chicken & Broccoli Salad with Roasted Lemon Dressing
• 1 medium apple

P.M. Snack (270 calories)

• 1 serving High-Fiber Guacamole Snack Jar
• 2 tablespoons unsalted roasted whole almonds

Dinner (329 calories)

• 1 serving Ground Beef & Potatoes Skillet

Daily Totals: 1,835 calories, 94g fat, 25g saturated fat, 81g protein, 141g carbohydrate, 37g fiber, 1,901 mg sodium

• Modification for 1,500 calories: Omit the apple at lunch and omit P.M. snack.
• Modification for 2,000 calories: Add ½ cup low-fat cottage cheese to breakfast and have 1 medium banana for an evening snack.

Day 3
Breakfast (388 calories)

• 1 serving Sheet-Pan Quiche
• 1 medium orange

A.M. Snack (301 calories)

• 1 serving Banana–Peanut Butter Yogurt Parfait

Lunch (413 calories)

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack (222 calories)

• 1 serving Crunchy Chickpeas
• 1 medium pear

Dinner (472 calories)

• 1 serving Kimchi Tofu Soup with Sesame & Egg

Daily Totals: 1,795 calories, 97g fat, 22g saturated fat, 98g protein, 189g carbohydrate, 32g fiber, 2,296 mg sodium

• Modification for 1,500 calories: Omit A.M. snack.
• Modification for 2,000 calories: Add another ¼ avocado to lunch and add ½ cup cooked brown rice to dinner.

Day 4
Breakfast (432 calories)

• 1 serving Sheet-Pan Quiche
• 1 medium banana

A.M. Snack (247 calories)

• 1 serving Lemon-Blueberry Frozen Yogurt Bites

Lunch (413 calories)

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack (286 calories)

• 1 medium apple
• 2 tablespoons smooth natural peanut butter

Dinner (463 calories)

• 1 serving Sausage-Kale One-Pot Pasta

Daily Totals: 1,840 calories, 82g fat, 25g saturated fat, 97g protein, 189g carbohydrate, 35g fiber, 1,897 mg sodium

• Modification for 1,500 calories: Omit P.M snack.
• Modification for 2,000 calories: Add 2 tablespoons unsalted whole almonds to A.M. snack and add another ¼ avocado to lunch.

Day 5
Breakfast (424 calories)

• 1 serving Mixed Berry Breakfast Smoothie

A.M. Snack (301 calories)

• 1 serving Banana–Peanut Butter Yogurt Parfait

Lunch (413 calories)

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack (225 calories)

• 1 serving Rice Cake Snackwich

Dinner (402 calories)

• 1 serving Garlic-Herb Roast Pork Tenderloin with Parsnip Puree & Kale

Daily Totals: 1,765 calories, 76g fat, 17g saturated fat, 96g protein, 195g carbohydrate, 39g fiber, 1,379 mg sodium

• Modification for 1,500 calories: Omit A.M. snack.
• Modification for 2,000 calories: Add 2 hard-boiled eggs to breakfast and add another ¼ avocado to lunch.

 
Day 6
Breakfast (439 calories)

• 1 serving Avocado Toast with Burrata

A.M. Snack (184 calories)

• ½ cup low-fat plain Greek yogurt
• 1 medium pear

Lunch (413 calories)

• 1 serving Chili-Lime Chicken Bowl

P.M. Snack (286 calories)

• 1 medium apple
• 2 tablespoons smooth natural peanut butter

Dinner (468 calories)

• 1 serving Chickpeas alla Vodka

Daily Totals: 1,790 calories, 77g fat, 21g saturated fat, 88g protein, 204g carbohydrate, 44g fiber, 2,052 mg sodium

• Modification for 1,500 calories: Omit P.M. snack.
• Modification for 2,000 calories: Add 2 eggs to breakfast.

Day 7
Breakfast (387 calories)

• 1 serving Mascarpone & Berries Toast
• 2 eggs, scrambled

A.M. Snack (410 calories)

• 1 serving Anti-Inflammatory Cherry-Spinach Smoothie

Lunch (401 calories)

• 1 serving Hearty Chickpea & Spinach Stew

P.M. Snack (167 calories)

• 1 serving High-Fiber Guacamole Snack Jar

Dinner (436 calories)

• 1 serving Mini Meatloaves with Green Beans & Potatoes

Daily Totals: 1,801 calories, 93g fat, 28g saturated fat, 102g protein, 150g carbohydrate, 38g fiber, 2,142 mg sodium

• Modification for 1,500 calories: Omit the scrambled eggs at breakfast and omit P.M snack.
• Modification for 2,000 calories: Add 2 pieces whole-wheat bread to lunch and add 1 medium orange to dinner.

 
Meal Prep Tips

• Prep the Chili-Lime Chicken Bowl for lunch for Days 3 through 6.
• Make Lemon-Blueberry Frozen Yogurt Bites and Crunchy Chickpeas for snacks throughout the week.
   

This 7-day meal plan is a great starting point for anyone looking to integrate more anti-inflammatory, high-protein meals into their Mediterranean diet. By focusing on nutrient-dense foods such as salmon, chicken, quinoa, legumes, and healthy fats from avocado and olive oil, this plan helps you reduce inflammation, support muscle recovery, and maintain a balanced diet throughout the week.