Low-carb meal plan for Mediterranean diet

Written byListonic team

Updated on Nov 22, 2024

The Low-Carb meal plan for the Mediterranean diet adapts the traditional Mediterranean diet to a lower carbohydrate approach. It focuses on high intake of vegetables, healthy fats from olive oil and nuts, moderate amounts of fish and poultry, and lower quantities of whole grains. Legumes and fruits are included in moderation, maintaining the heart-healthy aspects of the Mediterranean diet while reducing carb intake.

Meal plan grocery list

Meats

Chicken breast

Salmon fillet

Turkey slices

Fresh grocery

Mixed greens

Cherry tomatoes

Cucumbers

Asparagus

Fresh berries

Avocado

Lettuce

Medium apples

Dry goods

Quinoa

Brown rice

Whole grain bread

Whole grain wraps

Chia seeds

Dairy & eggs

Greek yogurt

Spices & sauces

Vinaigrette dressing

Plant based

Tofu

Meal plan overview

Experience the Mediterranean diet with a low-carb twist in the Low-carb meal plan for the Mediterranean diet. This plan focuses on reducing carbs while embracing Mediterranean flavors.

Highlighting healthy fats, lean proteins, and low-carb vegetables, it’s a fresh take on the traditional Mediterranean diet recipes. Indulge in the numerous health benefits of the low-carb diet with the Mediterranean diet meal plan!

Low-carb meal plan for Mediterranean diet exemplary product

Foods to eat

Low-Carb Vegetables: Leafy greens, tomatoes, cucumbers, and bell peppers.
Lean Proteins: Chicken, fish, and eggs.
Healthy Fats: Avocados, extra virgin olive oil, fatty fish, and nuts.
Low-Sugar Fruits: Berries and melons in moderation.
Seafood: Salmon, mackerel, and shrimp for omega-3 fatty acids.
Dairy: Greek yogurt and cheese in moderation.
Herbs and Spices: To flavor dishes without adding carbs.
Plenty of Water and Herbal Teas: For hydration.

✅Tip

Include plenty of heart-healthy fats from sources like olive oil, avocados, and nuts to maintain satiety and support cardiovascular health while reducing carb intake.

Foods not to eat

High-Carb Vegetables: Potatoes, corn, and other starchy vegetables.
Grains: Bread, pasta, rice, and cereal.
High-Sugar Fruits: Such as bananas, grapes, and dates.
Legumes: Beans and lentils, while healthy, are high in carbs.
Sugary Foods and Drinks: Avoid desserts and sweetened beverages.
Processed Low-Carb Foods: Often contain hidden carbs and unhealthy additives.
Alcohol: Especially beer and sweet cocktails.
Full-Fat Dairy Products: In excess, especially if high in lactose.

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Main benefits

The Low-Carb meal plan for the Mediterranean diet adapts the traditional Mediterranean lifestyle and its meal prep to a low-carb framework. It emphasizes healthy eating with foods like leafy greens, non-starchy vegetables, lean proteins, nuts, seeds, and healthy fats like olive oil, reducing the intake of high-carb foods such as grains and certain fruits to maintain a low carbohydrate profile, prevent heart disease, and support healthy weight loss.

Recommended nutrient breakdown

Protein: 25%

Fat: 40%

Carbs: 30%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase nuts like almonds and walnuts in bulk, as they are staples in this diet. Greek yogurt and chicken breast can be bought in larger quantities when on sale. Opt for seasonal vegetables and fruits to keep costs down. Consider making your own hummus and pesto to save money. For protein, alternate between different sources like salmon, chicken, and eggs to take advantage of sales and seasonal availability.

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Extra tips

Enjoy these low-carb, Mediterranean-inspired snacks:

Cucumber slices with hummus
Almonds and olives
Avocado with lemon and olive oil
Grilled halloumi cheese
Roasted eggplant slices
Feta cheese stuffed bell peppers
Artichoke hearts with garlic dip

For a low-carb Mediterranean diet, stick to drinks like water infused with lemon or cucumber for freshness, herbal teas like mint or chamomile, black or green tea for a caffeine boost, and, occasionally, a glass of red wine or white wine. Almond milk is also a great choice for its low carb content and Mediterranean flair.

The low-carb Mediterranean diet combines the heart-healthy aspects of the traditional Mediterranean approach with a focus on reducing carbohydrates. Emphasize high-quality proteins from fish and poultry, and incorporate plenty of healthy fats from sources like olive oil and nuts. Fill your plate with non-starchy vegetables that provide essential nutrients and fiber while keeping carb counts low. Adding seeds and avocados can enhance the intake of fats and provide additional texture and flavor to meals. Plan your meals with healthy carbs and fats to prevent weight gain and high blood pressure.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with nuts and chia seeds (calories: 300, protein: 20g, carbs: 10g, fat: 15g)
Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and olives (calories: 450, protein: 35g, carbs: 15g, fat: 25g)
Snack: Cucumber slices with hummus (calories: 150, protein: 6g, carbs: 8g, fat: 10g)
Dinner: Baked salmon with steamed asparagus and mixed greens salad (calories: 500, protein: 40g, carbs: 10g, fat: 30g)

Day 2

Breakfast: Omelette with spinach, feta cheese, and tomatoes (calories: 350, protein: 25g, carbs: 8g, fat: 22g)
Lunch: Tuna salad with mixed greens, cucumber, lemon-olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: Handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Grilled shrimp with roasted Mediterranean vegetables (calories: 450, protein: 35g, carbs: 15g, fat: 25g)

Day 3

Breakfast: Scrambled eggs with mushrooms and avocado (calories: 350, protein: 20g, carbs: 10g, fat: 25g)
Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, olive oil (calories: 400, protein: 18g, carbs: 10g, fat: 30g)
Snack: Bell pepper strips with tzatziki sauce (calories: 100, protein: 3g, carbs: 8g, fat: 6g)
Dinner: Lemon-garlic baked chicken thighs with sautéed spinach (calories: 500, protein: 40g, carbs: 10g, fat: 30g)

Day 4

Breakfast: Smoothie with spinach, almond milk, berries, protein powder (calories: 300, protein: 20g, carbs: 20g, fat: 10g)
Lunch: Greek salad with olives, cucumber, tomato, feta, grilled halloumi (calories: 450, protein: 20g, carbs: 15g, fat: 35g)
Snack: Small dark chocolate and walnuts (calories: 200, protein: 4g, carbs: 15g, fat: 15g)
Dinner: Beef kebabs with bell peppers, onions, Greek salad (calories: 500, protein: 35g, carbs: 15g, fat: 30g)

Day 5

Breakfast: Cottage cheese with cucumber slices (calories: 200, protein: 15g, carbs: 5g, fat: 10g)
Lunch: Grilled eggplant and zucchini with feta cheese (calories: 350, protein: 12g, carbs: 15g, fat: 25g)
Snack: Handful of olives (calories: 100, protein: 0g, carbs: 6g, fat: 10g)
Dinner: Roasted cod with Brussels sprouts (calories: 400, protein: 35g, carbs: 10g, fat: 22g)

Day 6

Breakfast: Avocado toast on low-carb bread (calories: 300, protein: 10g, carbs: 20g, fat: 20g)
Lunch: Chicken Caesar salad, no croutons, with Parmesan (calories: 400, protein: 30g, carbs: 10g, fat: 25g)
Snack: Apple slices with almond butter (calories: 200, protein: 4g, carbs: 20g, fat: 12g)
Dinner: Grilled lamb chops with ratatouille (calories: 500, protein: 40g, carbs: 15g, fat: 30g)

Day 7

Breakfast: Full-fat Greek yogurt with raspberries (calories: 250, protein: 15g, carbs: 10g, fat: 15g)
Lunch: Mediterranean vegetable wrap with lettuce, grilled vegetables, hummus (calories: 350, protein: 10g, carbs: 30g, fat: 20g)
Snack: Cheese slices with pistachios (calories: 200, protein: 10g, carbs: 5g, fat: 15g)
Dinner: Baked trout with steamed green beans (calories: 400, protein: 35g, carbs: 10g, fat: 22g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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