Mediterranean meal plan for low carb diet
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Dairy & eggs
Eggs
Feta cheese
Greek yogurt
Mozzarella
Coconut yogurt
Fresh grocery
Spinach
Olives
Cucumber
Tomatoes
Avocado
Lemon
Zucchini
Apples
Celery
Bell peppers
Onions
Cherry tomatoes
Berries
Meats
Chicken thighs
Lamb chops
Beef
Ground turkey
Chicken breast
Fish & seafood
Tuna
Shrimp
Trout
Plant based
Almond milk
Almond butter
Chia seeds
Snacks & sweets
Walnuts
Almonds
Mixed nuts
Spices & sauces
Olive oil
Cinnamon
Garlic
Basil
Dill
Coconut oil
Ready meals
Hummus
Meal plan overview
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.
Foods to eat
Leafy Greens: Spinach, kale, and arugula for essential nutrients with minimal carbs.
Low-Carb Vegetables: Bell peppers, eggplants, and zucchini.
Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Lean Proteins: Chicken breast, turkey, and seafood.
Healthy Fats: Olive oil, avocados, and olives.
Nuts and Seeds: Almonds, walnuts, and flaxseeds for healthy fats and proteins.
Cheese and Greek Yogurt: In moderation for calcium and protein.
Herbs and Spices: To add flavor without carbs.
✅Tip
Foods not to eat
High-Carb Fruits: Such as bananas, grapes, and pears.
Starchy Vegetables: Potatoes, corn, and peas.
Grains: Bread, pasta, rice, and cereals.
Legumes: Beans, chickpeas, and lentils.
Sugary Foods: Sweets, candies, and sugary desserts.
Processed Foods: High in carbs and unhealthy additives.
High-Sugar Beverages: Sodas, sweetened teas, and fruit juices.
Alcohol: Especially beer and sweet cocktails.
Read more about key products
Main benefits
The Mediterranean meal plan for a low carb diet adapts the traditional Mediterranean diet to fit a lower carbohydrate lifestyle. It focuses on vegetables, lean proteins, and healthy fats while limiting the intake of high-carb foods like grains and certain fruits. This plan is particularly beneficial for those looking to enjoy the heart-healthy benefits of the Mediterranean diet while adhering to a low-carb regimen. It ensures a nutrient-rich intake with ample fiber from vegetables and nuts, and healthy fats from sources like olive oil, supporting overall health and weight management.
Recommended nutrient breakdown
Protein: 25%
Fat: 40%
Carbs: 30%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
Day 1
- Breakfast: Omelette with spinach, feta cheese, and olives (calories: 300, protein: 20g, carbs: 5g, fat: 22g)
- Lunch: Greek salad with cucumber, tomatoes, feta, and olives, drizzled with olive oil (calories: 350, protein: 8g, carbs: 10g, fat: 30g)
- Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
- Dinner: Grilled salmon with a side of roasted asparagus (calories: 400, protein: 35g, carbs: 10g, fat: 25g)
Day 2
- Breakfast: Greek yogurt with a sprinkle of walnuts and cinnamon (calories: 250, protein: 15g, carbs: 10g, fat: 15g)
- Lunch: Tuna salad with mixed greens, avocado, and a lemon-olive oil dressing (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: Sliced cucumber with tzatziki sauce (calories: 100, protein: 3g, carbs: 5g, fat: 7g)
- Dinner: Baked chicken thighs with a side of sautéed spinach and garlic (calories: 450, protein: 40g, carbs: 5g, fat: 30g)
Day 3
- Breakfast: Scrambled eggs with diced tomatoes and avocado (calories: 350, protein: 20g, carbs: 8g, fat: 25g)
- Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and olive oil (calories: 300, protein: 15g, carbs: 8g, fat: 22g)
- Snack: A small serving of olives (calories: 100, protein: 0g, carbs: 5g, fat: 10g)
- Dinner: Grilled shrimp with a side of Mediterranean roasted vegetables (calories: 400, protein: 35g, carbs: 20g, fat: 20g)
Day 4
- Breakfast: Avocado and egg salad (calories: 300, protein: 15g, carbs: 8g, fat: 25g)
- Lunch: Chicken Caesar salad with a Greek yogurt-based dressing (no croutons) (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: A small apple with a handful of almonds (calories: 200, protein: 5g, carbs: 15g, fat: 12g)
- Dinner: Lamb chops with a side of grilled zucchini (calories: 450, protein: 40g, carbs: 8g, fat: 30g)
Day 5
- Breakfast: Smoothie with spinach, avocado, almond milk, and a scoop of protein powder (calories: 280, protein: 20g, carbs: 15g, fat: 16g)
- Lunch: Mediterranean vegetable stir-fry with eggplant, bell peppers, and onions (calories: 320, protein: 6g, carbs: 20g, fat: 25g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 5g, carbs: 6g, fat: 12g)
- Dinner: Baked trout with lemon and dill, served with a side of steamed broccoli (calories: 400, protein: 35g, carbs: 10g, fat: 22g)
Day 6
- Breakfast: Frittata with spinach and mushrooms (calories: 300, protein: 20g, carbs: 6g, fat: 22g)
- Lunch: Beef skewers with bell peppers and onions, served with a Greek salad (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: A handful of mixed nuts (calories: 200, protein: 5g, carbs: 8g, fat: 18g)
- Dinner: Stuffed bell peppers with ground turkey and vegetables (calories: 350, protein: 25g, carbs: 20g, fat: 18g)
Day 7
- Breakfast: Coconut yogurt with a sprinkle of chia seeds and a few berries (calories: 250, protein: 6g, carbs: 15g, fat: 18g)
- Lunch: Roasted chicken breast with a side of Greek salad (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: Sliced bell peppers with a small serving of hummus (calories: 100, protein: 3g, carbs: 8g, fat: 6g)
- Dinner: Grilled sea bass with a side of sautéed spinach and cherry tomatoes (calories: 400, protein: 35g, carbs: 10g, fat: 22g)
Want to learn more?
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