7-Day High-Protein Mediterranean Diet Meal Plan to Help Lose Visceral Fat, Created by a Dietitian

About This Plan

This 7-day plan is set at 1,500 calories per day, with modifications for 1,800 and 2,000 calories per day.

Each day provides at least 82 grams of protein and 33 grams of fiber—two nutrients that can help you feel full and support weight-loss efforts.

This plan aligns with the nutrient-rich Mediterranean diet by focusing on a variety of fruits, vegetables, legumes, protein, whole grains and healthy fats.

Visceral fat refers to body fat surrounding the abdominal cavity and internal organs. This type of fat can increase the risk of developing metabolic disorders, such as type 2 diabetes and heart disease.1 While it’s not possible to spot-reduce fat, nutrition strategies like increasing protein intake, focusing on fiber and following the Mediterranean diet may all help reduce this type of fat and promote weight loss.234 In this seven-day meal plan to lose visceral fat, we incorporate all three of these strategies. Each day provides at least 82 grams of protein and 33 grams of fiber, all while incorporating the principles of the popular and nutrient-rich Mediterranean diet. You’ll find meal-prep tips for the beginning of the week and three different calorie levels to choose from, which makes this meal plan a nutritious routine that can work for most people.

Meal Plan at a Glance

Breakfast/ AM Snack Lunch/ PM Snack Dinner

Avocado toast/ Oatmeal cakes Chickpea salad/ Orange Salmon & salad

Overnight oats/ Oatmeal cakes Chicken soup/ Yogurt parfait Sheet-pan fajitas

Overnight oats/ Oatmeal cakes Chicken soup/ Cottage cheese bowl One-pot lentils & rice

Overnight oats/ Oatmeal cakes Chicken soup/ Yogurt parfait Fish tacos & coleslaw

Overnight oats/ Oatmeal cakes Chicken soup/ Cottage cheese bowl Chicken & vegetables

Smoothie/ Mini stuffed peppers Salad/ Yogurt parfait Tofu scramble & rice

Smoothie/ Oatmeal cakes Salad/ Kefir Shrimp kebabs

Day 1

Breakfast (409 calories)

1 serving Avocado Toast with Jammy Eggs

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (314 calories)

1 serving Cucumber Chickpea Salad with Feta & Lemon

3 oz. cooked chicken breast

P.M. Snack (62 calories)

1 medium orange

Dinner (527 calories)

1 serving Lemony-Garlic Pan-Seared Salmon

1 serving Raspberry-Spinach Salad with Avocado & Walnuts

Daily Totals: 1,512 calories, 89g fat, 89g protein, 102g carbohydrate, 33g fiber, 1,816mg sodium.

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Day 2

Breakfast (354 calories)

1 serving Peach Pie Overnight Oats

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (324 calories)

1 serving Chicken & Kale Soup

1 cup sliced strawberries

P.M. Snack (301 calories)

1 serving Banana–Peanut Butter Yogurt Parfait

Dinner (343 calories)

1 serving Sheet-Pan Chicken Fajita Bowls

Daily Totals: 1,521 calories, 44g fat, 106g protein, 185g carbohydrate, 38g fiber, 1,799mg sodium.

Make it 1,800 calories: Add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 3 Tbsp. guacamole to dinner, and add 1 medium apple with 2 Tbsp. almond butter as an evening snack.

Day 3

Breakfast (354 calories)

1 serving Peach Pie Overnight Oats

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (324 calories)

1 serving Chicken & Kale Soup

1 cup sliced strawberries

P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Dinner (403 calories)

1 serving One-Pot Lentils & Rice with Spinach

Daily Totals: 1,496 calories, 45g fat, 82g protein, 198g carbohydrate, 40g fiber, 1,776mg sodium.

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Day 4

Breakfast (354 calories)

1 serving Peach Pie Overnight Oats

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (324 calories)

1 serving Chicken & Kale Soup

1 cup sliced strawberries

P.M. Snack (201 calories)

1 cup low-fat plain strained Greek-style yogurt

¼ cup blueberries

1 serving No-Sugar-Added Chia Seed Jam

Dinner (433 calories)

1 serving Baked Fish Tacos with Avocado

1 serving Easy Pineapple Coleslaw

Daily Totals: 1,512 calories, 50g fat, 93g protein, 181g carbohydrate, 34g fiber, 1,816mg sodium.

Make it 1,800 calories: Add 2 Tbsp. sliced almonds to P.M. snack and 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add ¼ cup sliced almonds to P.M. snack, and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 5

Breakfast (354 calories)

1 serving Peach Pie Overnight Oats

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (324 calories)

1 serving Chicken & Kale Soup

1 cup sliced strawberries

P.M. Snack (215 calories)

1 serving Cottage Cheese Snack Jar with Fruit

Dinner (419 calories)

1 serving Sheet-Pan Miso-Garlic Chicken & Broccoli

1 serving Crispy Lemon-Herb Roasted Potatoes

Daily Totals: 1,512 calories, 49g fat, 96g protein, 175g carbohydrate, 35g fiber, 2,098mg sodium.

Make it 1,800 calories: Add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner and add 1 serving Banana–Peanut Butter Yogurt Parfait as an evening snack.

Day 6

Breakfast (352 calories)

1 serving Raspberry-Peach-Chia Seed Smoothie

A.M. Snack (122 calories)

1 serving White Bean–Stuffed Mini Bell Peppers

Lunch (410 calories)

1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries

P.M. Snack (201 calories)

1 cup low-fat plain strained Greek-style yogurt

¼ cup blueberries

1 serving No-Sugar-Added Chia Seed Jam

Dinner (398 calories)

1 serving Peanut-Ginger Tofu Scramble

½ cup cooked brown rice

Daily Totals: 1,483 calories, 66g fat, 84g protein, 154g carbohydrate, 42g fiber, 1,674mg sodium.

Make it 1,800 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast and add 2 Tbsp. sliced almonds to P.M. snack.

Make it 2,000 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast, add 2 Tbsp. sliced almonds to P.M. snack, and add 1 serving Cottage Cheese Snack Jar with Fruit as an evening snack.

Day 7

Breakfast (352 calories)

1 serving Raspberry-Peach-Chia Seed Smoothie

A.M. Snack (200 calories)

1 serving Passion Fruit Oatmeal Cakes

Lunch (410 calories)

1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries

P.M. Snack (115 calories)

1 cup low-fat plain kefir

Dinner (442 calories)

1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw

Daily Totals: 1,508 calories, 73g fat, 83g protein, 143g carbohydrate, 36g fiber, 1,756mg sodium.

Make it 1,800 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast and add 1 medium orange to P.M. snack.

Make it 2,000 calories: Add 1 serving Feta, Egg & Spinach Breakfast Taco to breakfast, add 1 medium orange to P.M. snack, and add ¼ cup unsalted dry-roasted almonds as an evening snack.