Meal Plan Examples

Mediterranean High-Protein Meal Plan Example

An example of a full day of high-protein Mediterranean eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This Mediterranean high-protein day has about 206 grams of protein, 164 grams of carbs and 63 grams of fat. Most of its protein comes from chicken breast, cod and Greek yogurt. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,003 cal

Carbs164 g

Protein206 g

Fat63 g

Fiber: 32 g

Breakfast

444 cal · 42 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1½ cups (368 g)	217	37 g	13 g	1 g
Blueberries½ cup (74 g)	42	1 g	11 g	0 g
Walnuts1 oz (28 g)	185	4 g	4 g	18 g

Lunch

524 cal · 58 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked5½ oz (156 g)	257	48 g	0 g	6 g
Whole-wheat pita1 large (64 g)	168	6 g	36 g	1 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Feta cheese½ oz (14 g)	38	2 g	1 g	3 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

217 cal · 14 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Orange1 medium (131 g)	62	1 g	15 g	0 g

Dinner

557 cal · 67 g protein

Food	Calories	Protein	Carbs	Fat
Cod, cooked7 oz (198 g)	208	45 g	0 g	2 g
Lentils, cooked1 cup (198 g)	230	18 g	40 g	1 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

261 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%1 cup (226 g)	183	24 g	11 g	5 g
Grapes¾ cup (113 g)	78	1 g	20 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the lentils. Our high-fiber foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this Mediterranean high-protein example come from?

Most of it comes from chicken breast (48 g), cod (45 g) and Greek yogurt (37 g), about 64% of the day's 206 g.

How are the calories split in this Mediterranean high-protein example?

Breakfast has about 444 calories, then lunch 524, the snack 217, dinner 557 and the evening snack 261. Dinner is the biggest meal, at about 28% of the day.

How much fiber does this Mediterranean high-protein example have?

About 32 g, mostly from lentils and whole-wheat pita. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.