Mediterranean meal plan for low carb diet

Revolutionizing low carb diets, the Mediterranean meal plan for a low carb diet offers a refreshing take on carb-conscious eating. It's a fusion of Mediterranean flavors with a focus on reducing carbohydrates.

This plan highlights the abundance of low carb vegetables, healthy fats, and lean proteins, perfect for those looking to enjoy the Mediterranean flair while keeping carbs in check.

Complete meal plan

Free shopping list

Article reviewed

Mediterranean meal plan for low carb diet photo cover

Meal plan grocery list

Eggs

Spinach

Feta cheese

Olives

Cucumber

Tomatoes

Olive oil

Greek yogurt

Walnuts

Cinnamon

Tuna

Avocado

Lemon

Chicken thighs

Garlic

Mozzarella

Basil

Shrimp

Zucchini

Lamb chops

Almond milk

Protein powder

Almonds

Apples

Celery

Almond butter

Trout

Dill

Mushrooms

Beef

Bell peppers

Onions

Mixed nuts

Ground turkey

Coconut yogurt

Chia seeds

Berries

Coconut oil

Chicken breast

Cherry tomatoes

Hummus

Share this list

Meal plan overview

This plan highlights the abundance of low carb vegetables, healthy fats, and lean proteins, perfect for those looking to enjoy the Mediterranean flair while keeping carbs in check.

Mediterranean meal plan for low carb diet exemplary product

Foods to eat

Diverse Vegetables: Tomatoes, cucumbers, spinach, and other colorful vegetables for a variety of nutrients.
Whole Grains: Like whole wheat bread, brown rice, and quinoa for fiber and energy.
Healthy Fats: Olive oil, nuts, and seeds for heart health.
Lean Proteins: Fish, poultry, and legumes for muscle health and satiety.
Fruits: Especially whole fruits like oranges, apples, and grapes.
Dairy: In moderation, particularly fermented dairy like Greek yogurt.
Herbs and Spices: For flavoring meals naturally.
Water and Herbal Teas: For staying hydrated without added sugars.

✅ Tip

Aim to include at least two servings of fatty fish per week, such as salmon or mackerel, to boost omega-3 fatty acid intake and support heart health.

Foods not to eat

Processed Meats: High in salt and preservatives.
Refined Grains and Sugars: Such as white bread and sugary snacks.
Trans Fats: Found in margarine and some processed foods.
High-Fat Dairy: Like cream and butter in excess.
Processed Snacks: Chips and cookies which are not nutrient-dense.
Excess Alcohol: Particularly those high in sugar.
Artificial Additives: Avoid foods with preservatives and artificial colorings.
Fried Foods: Often high in unhealthy fats and calories.

Join 20M+ smart shoppers worldwide

Main benefits

The Mediterranean meal plan for healthy eating offers a comprehensive approach to a nutritious and balanced diet. Centered around the principles of the Mediterranean diet, it includes a wide variety of fruits, vegetables, whole grains, and lean proteins. Healthy fats, primarily from olive oil, are a staple, providing essential fatty acids. This diet is renowned for its benefits on heart health, longevity, and prevention of chronic diseases. It’s rich in fiber, vitamins, minerals, and antioxidants, contributing to overall health and well-being. The plan's diversity ensures that healthy eating is not only beneficial but also enjoyable and sustainable.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A Mediterranean meal plan for a low-carb diet can be delicious and diverse with these alternatives:

For a different flavor profile, try macadamia nuts instead of almonds in your snacks.
Adding cabbage leaves can provide a crunchy wrap alternative to tortillas.
Consider using cauliflower rice instead of traditional rice to keep the carbs low.
Enhance your dishes with sun-dried tomatoes instead of fresh tomatoes for a richer taste.
For a creamy addition, try coconut cream instead of almond milk in your recipes.

How to budget on this meal plan

Eggs, spinach, and feta cheese are staples that can be bought in bulk for savings. Olives, cucumbers, and tomatoes are essential for a low-carb diet and can be more economical when purchased in season. Greek yogurt and walnuts are also cost-effective when bought in larger quantities. Consider making your own almond butter and using olive oil sparingly to manage the budget.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

These low-carb snacks are ideal for a Mediterranean-style low carb diet:

Smoked salmon and cream cheese on cucumber slices
Avocado halved and filled with cottage cheese
Ham roll-ups with arugula and cheese
Hard-boiled eggs
Grilled chicken strips with Greek yogurt dip
Olives and feta cheese
Sautéed spinach with garlic and olive oil

What should I drink on this meal plan?

On a Mediterranean low carb diet, water is essential for hydration, herbal teas without added sugar are a great choice, black coffee can be enjoyed in moderation, freshly squeezed lemon or lime in water for flavor, and avoiding fruit juices and alcohol to keep carbs low.

How to get even more nutrients?

Adapting the Mediterranean diet to a low-carb approach involves reducing grain servings and focusing more on proteins like fish and chicken, along with plenty of leafy greens and non-starchy vegetables. Nuts, seeds, and olive oil provide healthy fats that satisfy and sustain, while still keeping carb intake in check.

Meal plan suggestion