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.
Generate grocery list FREE
complete meal plan
Full
Total
Full
Article reviewed
1
people
Meal plan shopping list
- Greek yogurt
- Nuts (such as almonds and walnuts)
- Chia seeds
- Chicken breast
- Mixed greens
- Avocado
- Cherry tomatoes
- Olives
- Cucumber
- Hummus
- Asparagus
- Salmon fillet
- Eggs
- Spinach
- Feta cheese
- Mushrooms
- Mozzarella cheese
- Basil
- Almond milk
- Berries (such as strawberries, blueberries, and raspberries)
- Protein powder
- Halloumi cheese
- Bell peppers
- Onions
- Beef (for kebabs)
- Cottage cheese
- Zucchini
- Eggplant
- Dark chocolate
- Low-carb bread (for avocado toast)
- Parmesan cheese
- Brussels sprouts
- Cod fillet
- Lamb chops
- Ratatouille ingredients (such as eggplant, zucchini, bell peppers, tomatoes)
- Raspberries
- Low-carb wraps
- Lettuce
- Hummus
- Cheese slices (such as cheddar or Swiss)
- Pistachios
- Trout fillet
- Green beans
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
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.
Download the FREEgrocery list for this meal plan
Get grocery list
Foods to eat
- Low-Carb Vegetables: Leafy greens, tomatoes, cucumbers, and bell peppers.
- Lean Proteins: Chicken, fish, and eggs.
- Healthy Fats: Olive oil, avocados, 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.
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 co*cktails.
- Full-Fat Dairy Products: In excess, especially if high in lactose.
Main benefits
The Low-Carb meal plan for the Mediterranean diet adapts the traditional Mediterranean diet to a low-carb framework. It emphasizes 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.
⚠️ 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.
Meal plan suggestions
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)
Download the FREEgrocery list for this meal plan
Get grocery list
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Other meal plans
14-day meal plan for freeGOTOMEALPLAN
Dairy-free meal plan for insulin resistanceGOTOMEALPLAN
7-day Meal Plan For VegansGOTOMEALPLAN
