{"id":81402,"date":"2025-09-11T10:37:42","date_gmt":"2025-09-11T10:37:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=81402"},"modified":"2025-09-11T10:37:42","modified_gmt":"2025-09-11T10:37:42","slug":"high-protein-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/","title":{"rendered":"High Protein Mediterranean Diet: Pillars, Best Protein Sources &#038; More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_Is_An_Easy_To_Make_High_Protein_Mediterranean_Diet_Meal_Plan\" >What Is An Easy To Make High Protein Mediterranean Diet Meal Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_Are_The_Pillars_Of_The_Mediterranean_Diet\" >What Are The Pillars Of The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#Does_Mediterranean_Diet_Lack_Protein\" >Does Mediterranean Diet Lack Protein?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_Are_The_Mediterranean_Style_Proteins\" >What Are The Mediterranean Style Proteins?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#How_To_Eat_A_High_Protein_On_A_Mediterranean_Diet\" >How To Eat A High Protein On A Mediterranean Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_Is_A_Sample_Of_A_High_Protein_Mediterranean_Diet_Meal_Plan\" >What Is A Sample Of A High Protein Mediterranean Diet Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#High_Protein_Mediterranean_Diet_Breakfast_Options\" >High Protein Mediterranean Diet Breakfast Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#High_Protein_Mediterranean_Diet_Lunch_Dinner_Options\" >High Protein Mediterranean Diet Lunch &amp; Dinner Options<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_Is_Not_Allowed_On_The_Mediterranean_Diet\" >What Is Not Allowed On The Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#What_is_a_typical_Mediterranean_breakfast\" >What is a typical Mediterranean breakfast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#Are_bananas_ok_on_the_Mediterranean_diet\" >Are bananas ok on the Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#How_many_eggs_a_day_on_a_Mediterranean_diet\" >How many eggs a day on a Mediterranean diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#Are_potatoes_ok_on_a_Mediterranean_diet\" >Are potatoes ok on a Mediterranean diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Research on high protein intakes suggests that consuming more than the recommended daily protein intake may enhance weight loss through increased satiety, increased thermogenesis, and the preservation of fat-free mass, and may also prevent weight regain after weight loss (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, studies on the Mediterranean diet suggest that not only can this meal plan help control waist circumference and obesity, but it also emphasizes food that has anti-inflammatory and antioxidant properties, making the Mediterranean diet incredible for:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your immunity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prevention of cardiovascular diseases, metabolic diseases, and cancer (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9317652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A high protein Mediterranean diet combines these two meal plans and thus may help with weight loss and better overall health. Read on to learn all you need to know about how to follow a high protein Mediterranean diet effectively.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_An_Easy_To_Make_High_Protein_Mediterranean_Diet_Meal_Plan\"><\/span><strong>What Is An Easy To Make High Protein Mediterranean Diet Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can achieve an easy high protein Mediterranean diet meal by focusing on the consumption of <a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">plant-based<\/a> and lean animal proteins, as well as fatty fish and other seafood, while also incorporating whole grains, a generous intake of a variety of fruits, dark leafy greens, and other vegetables, as well as healthy fats like avocados and olive oil.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79373\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png\" alt=\"High Protein Mediterranean Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Pillars_Of_The_Mediterranean_Diet\"><\/span><strong>What Are The Pillars Of The Mediterranean Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The pillars\/key principles of the Mediterranean Diet (MedDiet) are as follows (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-024-82458-9\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A high consumption of plant-based foods, namely fruits, vegetables, whole grains, legumes, nuts, and seeds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The use of virgin or extra-virgin olive oil as the main source of fat. Use it as a seasoning and to cook food.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A moderate consumption of dairy products (mainly cheese and yogurt), fish, and poultry, and a restricted red meat intake.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These pillars come from the traditional MedDiet, where those who followed it not only consumed a plant-based diet, but they also believed in consuming the following (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/6\/2028\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh, seasonal, locally grown, and minimally processed fruit and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traditionally minimally refined whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruits are the typical dessert, allowing sweets made with honey or sugar a few times a week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive oil is the primary source of fat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes several times weekly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A relatively high intake of nuts and seeds &#8211; either as part of the recipes or as healthy snacks &#8211; regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Herbs and spices as flavorings for foods and recipes<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The diet also advocated for a high water intake. Aside from the above, the traditional MedDiet also limited the consumption of the following (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/13\/6\/2028\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products (milk, cheese, and yogurt), fish, and poultry were allowed, but only in moderate intakes. Dairy is allowed several times a week in limited amounts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish and poultry are allowed 2-3 times weekly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs are allowed, but they have a maximum weekly limit of 4 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red meat occasionally in small amounts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red wine was allowed in moderation, typically with meals.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/benefits-of-not-drinking-soda\/\">The Benefits of Not Drinking Soda or Why This Sugary Beverage Is Worth Quitting<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Mediterranean_Diet_Lack_Protein\"><\/span><strong>Does Mediterranean Diet Lack Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">No, it does not. Because red meat is largely discouraged, and other animal proteins are allowed in moderation in the MedDiet, one may think they will not reach their protein macros while on this diet; however, this belief could not be further from the truth.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Mediterranean_Style_Proteins\"><\/span><strong>What Are The Mediterranean Style Proteins?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The primary Mediterranean diet protein sources are plant-based options like nuts, legumes, lentils, and whole grains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plant-based sources aside, you can also consume lean chicken and turkey, eggs, fatty fish, other seafood, and dairy products such as cottage cheese to add to your protein intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While you must practice moderation, it does not remove the fact that these foods still make up the MedDiet and are lean and healthy protein sources.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This review shows that while a high protein Mediterranean diet may have less animal protein than a typical Western diet, it does not lack protein.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79384\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png\" alt=\"High Protein Mediterranean Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bread.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Note that:\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">If you are disappointed in the lack of or somewhat limited intake of red meat in this diet, remember that research and experts suggest that too much red meat increases your risk of cardiovascular disease and may also increase the risk of diabetes and certain cancers (<\/span><a href=\"https:\/\/www.nih.gov\/news-events\/nih-research-matters\/eating-red-meat-daily-triples-heart-disease-related-chemical\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.escardio.org\/The-ESC\/Press-Office\/Press-releases\/study-strengthens-links-between-red-meat-and-heart-disease\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37264855\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). A high protein MedDiet may save your heart and overall health.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Eat_A_High_Protein_On_A_Mediterranean_Diet\"><\/span><strong>How To Eat A High Protein On A Mediterranean Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best way to eat a high protein Mediterranean diet is to:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Follow The Mediterranean Diet Protein Guidelines\u00a0<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As shown above, this is a primarily plant-based diet that allows lean animal proteins and fish in moderation and significantly limits the intake of red meat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Suppose you are planning to go grocery shopping for high protein Mediterranean meal prep, you will need the answers to these questions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Which proteins should I buy in large quantities?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Which protein should I purchase in moderate amounts?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Which protein should I limit or avoid?<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This understanding helps you stay true to the meal plan, but also goes a long way in avoiding food waste.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79382\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png\" alt=\"High Protein Mediterranean Diet Meal Plan\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">As we stated above, as you grocery shop or meal prep, ensure that:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>The bulk of your proteins comes from plant-based sources:<\/b><span style=\"font-weight: 400;\"> Examples are lentils, chickpeas, all types of beans, soy products like tofu and edamame, as well as nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fatty fish, seafood, and poultry: <\/b><span style=\"font-weight: 400;\">These are allowed in moderate amounts, around 3 times a week, so shop with this in mind. Salmon, mackerel, sardines, anchovies, herring, crab, oysters, lobster, as well as chicken, duck, and turkey, are fantastic options for this section.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Eggs:<\/b><span style=\"font-weight: 400;\"> You can have these around 4 times a week so shop and prep accordingly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dairy Products: <\/b><span style=\"font-weight: 400;\">Allowed several times a week, but in moderate amounts. Greek yogurt, cottage cheese, Parmesan, cheddar, mozzarella, low-fat milk, and kefir are great examples. Whey protein is great for a high protein meal plan, but since dairy consumption is limited, you can replace it with plant-based protein powder.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Check out this article on the <strong><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">Mediterranean diet food list<\/a><\/strong> to see what other foods, herbs, and spices you should shop for to better follow this meal plan.<\/span><\/p>\n<p><strong>The BetterMe: Health Coaching app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\" target=\"_blank\" rel=\"noopener\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>Watch Your Macros<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The regular <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean diet macros<\/a> (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10299792\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">) are not necessarily tailored for a high protein Mediterranean diet. When following a meal plan that\u2019s higher in this macronutrient, you might be increasing your protein intake to up to around 1.5 g per kilogram of body weight per day (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/high-protein-diet\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Use this formula to approximate how much protein you should eat daily.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-challenge\/\">Clean Eating Challenge: A Simple Guide To Kickstart Your Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Sample_Of_A_High_Protein_Mediterranean_Diet_Meal_Plan\"><\/span><strong>What Is A Sample Of A High Protein Mediterranean Diet Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you are unsure where to start with this diet, here are some meal options to help you get started.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Mediterranean_Diet_Breakfast_Options\"><\/span><b>High Protein Mediterranean Diet Breakfast Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats with soy milk, berries, and ground chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain avocado toast with tempeh, tomatoes, and microgreens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pineapple, banana, and spinach smoothie with chia seeds and a scoop of protein powder (whey or plant protein)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg white omelet with seasonal veggies and a side of fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blueberry Greek yogurt parfait with granola<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79363\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Protein_Mediterranean_Diet_Lunch_Dinner_Options\"><\/span><b>High Protein Mediterranean Diet Lunch &amp; Dinner Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kimchi tofu stew with steamed\/boiled brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oven-baked lemony salmon with asparagus and roasted sweet potato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa salad bowl with lettuce, chickpeas, cherry tomatoes, red onion, feta cheese, and olives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow-cooked chicken with couscous and roasted Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain pasta with turkey meatballs<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you hope to maintain or lose weight, these meals are great options on your weekly menu, but the options are endless, and you can customize them to your preferences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Make sure to stay within the recommended calorie intake for your goals.<\/span><\/p>\n<ol>\n<li><b><\/b><span style=\"font-weight: 400;\"> If weight loss is your main goal with this diet, check out our article on the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-intermittent-fasting-meal-plan\/\">Mediterranean diet intermittent fasting meal plan<\/a> to learn how to leverage intermittent fasting for successful weight loss.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Not_Allowed_On_The_Mediterranean_Diet\"><\/span><strong>What Is Not Allowed On The Mediterranean Diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This diet limits the consumption of ultra processed foods, refined grains, red meats, and foods high in salts and added sugars.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71394\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-7-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_a_typical_Mediterranean_breakfast\"><\/span><strong>What is a typical Mediterranean breakfast?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A typical MedDiet breakfast may include whole grain bread, some fruit, as well as a source of lean protein and\/or healthy fats, like eggs, nut butter, or yogurt.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_bananas_ok_on_the_Mediterranean_diet\"><\/span><strong>Are bananas ok on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they are. As previously mentioned, this meal plan places a heavy emphasis on the consumption of fruits and vegetables. Experts highly recommend bananas and other fruits on the MedDiet.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_eggs_a_day_on_a_Mediterranean_diet\"><\/span><strong>How many eggs a day on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This diet calls for a moderate consumption of eggs and allows up to around 4 eggs per week. This may then translate to one egg every other day, or two eggs twice a week.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_potatoes_ok_on_a_Mediterranean_diet\"><\/span><strong>Are potatoes ok on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Potatoes are starchy vegetables, which are allowed on this eating plan. They are a good source of complex carbohydrates, potassium, and fiber.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Protein_Mediterranean_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A high protein Mediterranean diet is a combination of the Mediterranean and high protein diets, and it can help you maintain\/lose weight and boost your overall health if followed correctly. If you\u2019ve been wondering how to combine these two diets for health and weight benefits, we hope this article has shed light on how you can effectively do this. Remember to watch your calorie intake if you\u2019re aiming for weight loss and track your macros if you have specific goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Research on high protein intakes suggests that consuming more than the recommended daily protein intake may enhance weight loss through increased satiety, increased thermogenesis, and the preservation of fat-free mass, and may also prevent weight regain after weight loss (1). On the other hand, studies on the Mediterranean diet suggest that not only can this [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81403,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[45],"class_list":["post-81402","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Protein Mediterranean Diet: Pillars, Best Protein Sources &amp; More - BetterMe<\/title>\n<meta name=\"description\" content=\"Wondering how to curate the perfect \u2605 HIGH PROTEIN MEDITERRANEAN DIET MEAL PLAN \u27a4? Check out this article to better understand the best protein sources for this meal plan\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Protein Mediterranean Diet: Pillars, Best Protein Sources &amp; More\" \/>\n<meta property=\"og:description\" content=\"Wondering how to curate the perfect \u2605 HIGH PROTEIN MEDITERRANEAN DIET MEAL PLAN \u27a4? Check out this article to better understand the best protein sources for this meal plan\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-578-high-protein-mediterranean-diet-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/bb7538889b344e64d9c7c1d1b44bee7c\"},\"headline\":\"High Protein Mediterranean Diet: Pillars, Best Protein Sources &#038; More\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/\"},\"wordCount\":1545,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-578-high-protein-mediterranean-diet-meal-plan.png\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Research on high protein intakes suggests that consuming more than the recommended daily protein intake may enhance weight loss through increased satiety, increased thermogenesis, and the preservation of fat-free mass, and may also prevent weight regain after weight loss (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7539343\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, studies on the Mediterranean diet suggest that not only can this meal plan help control waist circumference and obesity, but it also emphasizes food that has anti-inflammatory and antioxidant properties, making the Mediterranean diet incredible for:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Your immunity<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Prevention of cardiovascular diseases, metabolic diseases, and cancer (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9317652\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">A high protein Mediterranean diet combines these two meal plans and thus may help with weight loss and better overall health. Read on to learn all you need to know about how to follow a high protein Mediterranean diet effectively.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is An Easy To Make High Protein Mediterranean Diet Meal Plan?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can achieve an easy high protein Mediterranean diet meal by focusing on the consumption of <a href=\\\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\\\">plant-based<\/a> and lean animal proteins, as well as fatty fish and other seafood, while also incorporating whole grains, a generous intake of a variety of fruits, dark leafy greens ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/\",\"name\":\"High Protein Mediterranean Diet: Pillars, Best Protein Sources & More - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-578-high-protein-mediterranean-diet-meal-plan.png\",\"description\":\"Wondering how to curate the perfect \u2605 HIGH PROTEIN MEDITERRANEAN DIET MEAL PLAN \u27a4? 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Read on to learn all you need to know about how to follow a high protein Mediterranean diet effectively.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Is An Easy To Make High Protein Mediterranean Diet Meal Plan?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">You can achieve an easy high protein Mediterranean diet meal by focusing on the consumption of <a href=\"https:\/\/betterme.world\/articles\/crispy-tofu-recipes\/\">plant-based<\/a> and lean animal proteins, as well as fatty fish and other seafood, while also incorporating whole grains, a generous intake of a variety of fruits, dark leafy greens ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/","url":"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/","name":"High Protein Mediterranean Diet: Pillars, Best Protein Sources & More - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/high-protein-mediterranean-diet\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/BP-578-high-protein-mediterranean-diet-meal-plan.png","description":"Wondering how to curate the perfect \u2605 HIGH PROTEIN MEDITERRANEAN DIET MEAL PLAN \u27a4? 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