Mediterranean Keto Diet Meal Plan | 7-Day Low-Carb Menu
Mediterranean keto diet meal plan
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Introduction
Combining the health benefits of the Mediterranean diet with the fat-burning principles of keto creates the ultimate low-carb lifestyle. This 7-day Mediterranean keto meal plan is packed with healthy fats, lean proteins, and low-carb vegetables, helping you achieve weight loss and better health while enjoying delicious, nutrient-rich meals.
Why Choose a Mediterranean Keto Diet?
- Heart-Healthy Fats: Focuses on olive oil, nuts, seeds, and fatty fish.
- Low-Carb, High-Nutrient: Eliminates carbs while keeping meals rich in nutrients.
- Delicious and Sustainable: Offers a variety of flavorful, wholesome foods.
7-Day Mediterranean Keto Meal Plan
Monday
- Breakfast: 2 boiled eggs with avocado and a drizzle of olive oil.
- Lunch: Grilled salmon salad with mixed greens, cucumber, and feta cheese, topped with olive oil and lemon dressing.
- Dinner: Roasted chicken thighs with steamed broccoli and cauliflower rice cooked in garlic butter.
Tuesday
- Breakfast: Greek yogurt (unsweetened, full-fat) with a sprinkle of chia seeds and crushed walnuts.
- Lunch: Zucchini noodles tossed with pesto and grilled shrimp.
- Dinner: Grilled lamb chops with sautéed spinach and a side of roasted eggplant.
Wednesday
- Breakfast: 2 scrambled eggs with cherry tomatoes and spinach cooked in olive oil.
- Lunch: Tuna salad made with olive oil, lemon juice, olives, and arugula.
- Dinner: Baked cod with a side of roasted asparagus and cauliflower mash.
Thursday
- Breakfast: Bulletproof coffee (coffee blended with MCT oil and unsalted butter) and a handful of almonds.
- Lunch: Grilled chicken breast with a Mediterranean vegetable medley (zucchini, peppers, and onions).
- Dinner: Beef kebabs with tahini sauce and a side of roasted Brussels sprouts.
Friday
- Breakfast: Keto smoothie made with unsweetened almond milk, spinach, avocado, and a tablespoon of olive oil.
- Lunch: Greek salad with grilled halloumi cheese and olives.
- Dinner: Pan-seared salmon with a lemon butter sauce and steamed green beans.
Saturday
- Breakfast: 2 fried eggs with sautéed mushrooms and zucchini.
- Lunch: Grilled turkey burger (lettuce-wrapped) with a side of cucumber slices and guacamole.
- Dinner: Herb-crusted chicken breast with a side of roasted cauliflower and tahini drizzle.
Sunday
- Breakfast: Caprese salad with mozzarella, cherry tomatoes, basil, and olive oil.
- Lunch: Sardines in olive oil served with a small side salad and avocado slices.
- Dinner: Grilled lamb koftas with a side of creamy cauliflower rice.
Snacks and Extras
- Olives: Perfect for snacking or adding to meals.
- Cheese: Feta, halloumi, or goat cheese in moderation.
- Nuts and Seeds: Almonds, walnuts, and sunflower seeds for healthy fats.
- Dark Chocolate: Opt for 85% cocoa or higher for a sweet treat.
Tips for Success
- Use High-Quality Olive Oil: It’s the foundation of the Mediterranean diet.
- Stay Hydrated: Drink plenty of water and consider adding electrolytes to prevent keto flu.
- Track Macros: Ensure you’re staying within your daily carb limits.
- Meal Prep: Prepare meals and snacks in advance to make sticking to the plan easier.
Conclusion
This 7-day Mediterranean keto diet meal plan combines the best of two healthy lifestyles, making it a delicious and effective way to achieve your weight loss and health goals. With fresh ingredients, flavorful meals, and healthy fats, this plan makes sticking to keto easy and enjoyable.
