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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.
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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
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
Limit intake of starchy vegetables like potatoes and corn, and opt for non-starchy options like leafy greens, peppers, and zucchini.
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.
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.
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.
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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 suggestions
Mediterranean Meal Plan for Low Carb Diet
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)
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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.
