Low-carb meal plan for mediterranean diet

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.

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Meal plan grocery list

Grilled chicken breast

Mixed greens

Cherry tomatoes

Cucumbers

Vinaigrette dressing

Almonds

Medium apples

Salmon fillet

Asparagus

Quinoa

Vegetable and bean soup ingredients

Whole grain bread

Greek yogurt

Chia seeds

Fresh berries

Tofu

Brown rice

Whole grain wraps

Turkey slices

Avocado

Lettuce

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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!

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Foods to eat

Whole Grains: Quinoa, brown rice, and whole wheat bread for complex carbohydrates and fiber.
Lean Protein: Chicken, fish, and legumes for essential amino acids.
Healthy Fats: Olive oil, nuts, and avocados for heart health and satiety.
Vegetables: A variety of colorful vegetables, both raw and cooked, for essential vitamins, minerals, and blood sugar control.
Fruits: Berries, apples, and other seasonal fruits for natural sweetness and antioxidants.
Dairy or Plant-Based Alternatives: Greek yogurt or almond milk for calcium and protein.
Hydration: Plenty of water, herbal tea, and black coffee for hydration and healthy weight loss.
Nuts and Seeds: For healthy snacking and added nutrients.

✅ Tip

Focus on consuming whole, minimally processed foods during your eating window to support overall health and well-being.

Foods not to eat

Processed Snacks: Chips, cookies, and other high-calorie, low-nutrient foods.
Refined Carbohydrates: White bread, pasta, and other processed grains.
High-Sugar Foods: Candies, cakes, and sugary beverages increase general calorie intake.
Excessive Dairy: Full-fat cheeses and creams can be high in saturated fats.
Fried Foods: Typically high in unhealthy fats and calories.
Alcohol: Can disrupt metabolic balance and hydration.
High-Sodium Foods: Such as canned soups and processed meats, which can increase blood pressure.
Trans Fats: Found in some processed and fast foods.

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Main benefits

This Intermittent Fasting diet for healthy eating focuses on nutrient-dense foods during eating periods, ensuring a balanced intake of vitamins, minerals, and other nutrients. It includes a variety of whole foods like vegetables, fruits, whole grains, lean proteins, and healthy fats, aligning with the principles of a wholesome diet while incorporating the benefits of the fasting period.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A low-carb meal plan for the Mediterranean diet can be more enjoyable with these alternatives:

For a creamy texture, use ricotta cheese instead of cottage cheese in your dishes.
Try spiralized zucchini instead of low-carb wraps for a fun twist.
Replace Greek yogurt with coconut yogurt for a dairy-free option.
Enhance your salads with radicchio instead of mixed greens for a bitter flavor.
Consider using pine nuts instead of walnuts for a different nutty flavor.

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

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

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

Low-Carb Mediterranean Meal Plan

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.