30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan

The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function. 

This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You’ll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out!

Week 1

Meal-Prep Tips: 

1. Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness. 
2. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. 
3. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week.

Day 1

Breakfast (356 calories)

A.M. Snack (251 calories)

Lunch (430 calories)

P.M. Snack (228 calories)

Dinner (435 calories)

Evening Snack (101 calories)

Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.

Day 2

Breakfast (430 calories)

A.M. Snack (251 calories)

Lunch (392 calories)

P.M. Snack (228 calories)

Dinner (493 calories)

Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 3

Breakfast (430 calories)

A.M. Snack (251 calories)

Lunch (392 calories)

P.M. Snack (228 calories)

Dinner (392 calories)

Evening Snack (101 calories)

Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch.

Day 4

Breakfast (356 calories)

A.M. Snack (251 calories)

Lunch (392 calories)

P.M. Snack (170 calories)

Dinner (639 calories)

Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers.

Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast.

Day 5

Breakfast (488 calories)

A.M. Snack (251 calories)

Lunch (392 calories)

P.M. Snack (101 calories)

Dinner (577 calories)

Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7.

Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch.

Day 6

Breakfast (430 calories)

A.M. Snack (251 calories)

Lunch (577 calories)

P.M. Snack (58 calories)

• ½ cup low-fat plain kefir

Dinner (509 calories)

Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 7

Breakfast (430 calories)

A.M. Snack (251 calories)

Lunch (577 calories)

P.M. Snack (58 calories)

Dinner (492 calories)

Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack.

Week 2

Meal-Prep Tips: 

1. Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month.
2. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12.
3. Make Trail Mix Energy Bites to have as a snack throughout the week.

Day 8

Breakfast (584 calories)

A.M. Snack (219 calories)

Lunch (450 calories)

P.M. Snack (147 calories)

Dinner (414 calories)

Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium.

Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 9

Breakfast (359 calories)

A.M. Snack (193 calories)

Lunch (372 calories)

P.M. Snack (261 calories)

Dinner (627 calories)

Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium.

Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Day 10

Breakfast (584 calories)

A.M. Snack (95 calories)

Lunch (372 calories)

P.M. Snack (122 calories)

Dinner (629 calories)

Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium.

Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange.

Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack.

Day 11

Breakfast (368 calories)

A.M. Snack (228 calories)

Lunch (372 calories)

P.M. Snack (261 calories)

Dinner (567 calories)

Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 12

Breakfast (584 calories)

A.M. Snack (170 calories)

Lunch (372 calories)

P.M. Snack (261 calories)

Dinner (416 calories)

Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack.

Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner.

Day 13

Breakfast (359 calories)

A.M. Snack (219 calories)

Lunch (424 calories)

P.M. Snack (261 calories)

Dinner (541 calories)

Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium.

Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack.

Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner.

Day 14

Breakfast (584 calories)

A.M. Snack (101 calories)

Lunch (424 calories)

P.M. Snack (147 calories)

Dinner (529 calories)

Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium.

Make it 1,500 calories: Omit pear at lunch and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Week 3

Meal-Prep Tips: 

1. Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19.
2. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19.
3. Make Pizza Pistachios to have as a snack for the rest of the month.

Day 15

Breakfast (391 calories)

A.M. Snack (170 calories)

Lunch (599 calories)

P.M. Snack (122 calories)

Dinner (514 calories)

Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 16

Breakfast (420 calories)

A.M. Snack (219 calories)

Lunch (393 calories)

P.M. Snack (177 calories)

Dinner (499 calories)

Evening Snack (95 calories)

Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack.

Day 17

Breakfast (420 calories)

A.M. Snack (301 calories)

Lunch (393 calories)

P.M. Snack (177 calories)

Dinner (459 calories)

Evening Snack (73 calories)

Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium.

Make it 1,500 calories: Omit A.M. snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack.

Day 18

Breakfast (420 calories)

A.M. Snack (219 calories)

Lunch (393 calories)

P.M. Snack (177 calories)

Dinner (460 calories)

Evening Snack (122 calories)

Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner.

Day 19

Breakfast (420 calories)

A.M. Snack (301 calories)

Lunch (393 calories)

P.M. Snack (177 calories)

Dinner (412 calories)

Evening Snack (97 calories)

Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21.

Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium.

Make it 1,500 calories: Omit A.M. snack.

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

Day 20

Breakfast (391 calories)

A.M. Snack (219 calories)

Lunch (412 calories)

P.M. Snack (193 calories)

Dinner (458 calories)

Evening Snack (122 calories)

Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait.

Day 21

Breakfast (426 calories)

A.M. Snack (101 calories)

Lunch (412 calories)

P.M. Snack (177 calories)

Dinner (542 calories)

Evening Snack (131 calories)

Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait.

Week 4

Meal-Prep Tips: 

1. Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26.

Day 22

Breakfast (584 calories)

A.M. Snack (170 calories)

Lunch (500 calories)

P.M. Snack (80 calories)

Dinner (441 calories)

Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 23

Breakfast (425 calories)

A.M. Snack (195 calories)

Lunch (478 calories)

P.M. Snack (177 calories)

Dinner (528 calories)

Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium.

Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack.

Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack.

Day 24

Breakfast (584 calories)

A.M. Snack (180 calories)

Lunch (478 calories)

P.M. Snack (101 calories)

Dinner (473 calories)

Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium.

Make it 1,500 calories: Omit A.M. snack and P.M. snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner.

Day 25

Breakfast (397 calories)

A.M. Snack (219 calories)

Lunch (478 calories)

P.M. Snack (177 calories)

Dinner (529 calories)

Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack.

Day 26

Breakfast (356 calories)

A.M. Snack (195 calories)

Lunch (478 calories)

P.M. Snack (219 calories)

Dinner (458 calories)

Evening Snack (95 calories)

Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28.

Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium.

Make it 1,500 calories: Omit P.M. snack and evening snack.

Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack.

Day 27

Breakfast (407 calories)

A.M. Snack (195 calories)

Lunch (458 calories)

P.M. Snack (177 calories)

Dinner (540 calories)

Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 28

Breakfast (584 calories)

A.M. Snack (62 calories)

Lunch (458 calories)

P.M. Snack (101 calories)

Dinner (604 calories)

Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium.

Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack.

Week 5

Day 29

Breakfast (407 calories)

A.M. Snack (195 calories)

Lunch (500 calories)

P.M. Snack (122 calories)

Dinner (561 calories)

Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium.

Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine.

Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack.

Day 30

Breakfast (397 calories)

A.M. Snack (195 calories)

Lunch (430 calories)

P.M. Snack (177 calories)

Dinner (419 calories)

Evening Snack (170 calories)

Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium.

Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack.

Health Benefits of This Mediterranean Diet Plan

• High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes.
• Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day’s meals and snacks. While the Mediterranean diet doesn’t necessarily emphasize protein, it’s possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system.
• Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline.