Simple, doable, sustainable - the name of the game for so many people when it comes to success with health and weight loss. If there’s one thing I love recommending to clients — especially on busy days — it’s a simple Mediterranean-style snack plate. It’s incredibly versatile, requires zero cooking when you prep a few ingredients ahead, and can easily double as a light meal. Plus, you get a beautiful balance of protein, fiber, healthy fats, and antioxidants… all without feeling like you’re “dieting.”

Snack plates also have this unique way of feeling fun and satisfying. You can mix and match textures, colors, and flavors so your plate never feels boring. They work for adults, kids, packed lunches, last-minute meals, or a nourishing afternoon pick-me-up.

And this version?
It delivers 28 grams of protein in under five minutes — Mediterranean-style. If you’ve seen our blog posts, you know I’m a big fan of the Mediterranean Diet for a number of reasons. It’s nutrient dense, has a moderated approach, and includes an array of foods that fit into most people’s taste and lifestyle profiles in one way or another.

Mediterranean Protein Snack Plate (28g Protein)

Prep Time: 5 minutes • Serves: 1

Ingredients

1 hard-boiled egg (6g protein)
½ cup 2% cottage cheese or Greek yogurt (12–14g protein)
2 ounces canned tuna, mixed with:
- 1 tsp olive oil
- Squeeze of lemon juice
- Salt & pepper to taste (≈ 12g protein)
5–6 cucumber slices (or 1 small Persian cucumber)
5–6 baby carrots
5–7 walnuts or almonds
5–7 kalamata olives

Total Protein: ~28–30g
Total Time: 5 minutes

Directions

Add the hard-boiled egg, cottage cheese or Greek yogurt, and tuna to a plate.
Arrange sliced cucumbers, carrots, nuts, and olives around the protein components.
Add extra lemon juice, cracked black pepper, smoked paprika, or a drizzle of olive oil, if desired.
Enjoy immediately — no cooking, no fuss.

This plate delivers a balanced Mediterranean-friendly ratio of protein, healthy fats, and fiber, making it ideal for:
A satisfying snack
A light lunch
Post-workout recovery
A high-protein afternoon boost
*Add a cheese such as brie or goat cheese for varied flavor and added fat

Variation #2: Mediterranean Salmon Snack Plate (30g Protein)

If you prefer salmon over tuna — or just want to switch it up — try this equally delicious version.

Ingredients

1 hard-boiled egg
½ cup Greek yogurt or cottage cheese
2 ounces canned salmon (≈ 12–13g protein)
- Squeeze of lemon + 1 tsp olive oil
Cherry tomatoes or red pepper strips
Cucumber slices
A few sprigs of fresh parsley
1 tbsp pumpkin seeds or pistachios

Total Protein: ~30g

Flavor Boosters

Dill or parsley
Smoked paprika
Garlic powder
Lemon pepper seasoning

Salmon brings omega-3s, deeper flavor, and a slightly creamier texture compared to tuna.

Ways to Make It More Satisfying (If You Want a Bigger Meal)

If you’d like this to transition from “snack plate” to “full Mediterranean meal,” here are easy upgrades:

Add a Base

Over a bed of arugula or mixed greens
Over warm quinoa (adds ~4g more protein per ½ cup cooked)

Add Flavor

Drizzle with balsamic glaze
Add sriracha, chili crunch, or harissa
Sprinkle with za’atar or sumac

Add More Protein

Increase tuna/salmon to 3 ounces
Swap cottage cheese for Greek yogurt
Add an extra egg (total protein jumps to ~34–36g)

Why Mediterranean Snack Plates Work So Well

Mediterranean eating emphasizes whole foods, fiber-rich produce, and healthy fats — all of which help stabilize blood sugar, reduce cravings, and keep you full longer. Pairing these principles with a high-protein focus is an easy way to support metabolism, energy, and healthy weight goals without feeling restricted.

This balanced plate is nutrient-dense, customizable, and sustainable — everything the Mediterranean diet does best.

Keep Going: Your Next Steps

Want to dive deeper? Here are a few resources to keep the momentum going:

📌 Related Posts

✓ Done-for-You Guides

High Protein Recipe Bundle → over 150 delicious recipes
Mediterranean Diet Refresh → complete program for wellness & weight loss

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy: