The Low Carb Mediterranean Diet: Recommended Foods & Diet Plan

The traditional Mediterranean diet, known for its emphasis on fresh produce, healthy fats, and whole grains, offers a bounty of health benefits. But what if you’re looking for a way to further optimize this dietary pattern for weight loss or blood sugar control? That’s where you need to opt for the low carb Mediterranean diet, a delicious and effective approach that combines the best of both worlds.

This plan focuses on keeping your carbohydrate intake moderate while prioritizing the core principles of the Mediterranean diet: vegetables, fruits, fish, healthy fats, and lean protein.

By making these adjustments, you can enjoy the heart-healthy perks of the Mediterranean diet alongside the potential weight management benefits of a low-carb approach.

Fueling Your Body with Low-Carb Mediterranean Choices

Now, let’s stock your pantry with the good stuff! Here’s a list of recommended foods to incorporate into your low carb Mediterranean diet:

Proteins:

• Fatty fish (salmon, sardines, mackerel)
• Chicken and turkey breast
• Eggs
• Lean cuts of beef and lamb (minimally)
• Shellfish (shrimp, mussels)

Healthy Fats:

• Olive oil
• Avocados
• Nuts and seeds (almonds, walnuts, chia seeds)
• Full-fat Greek yogurt

Vegetables:

• Leafy greens (spinach, kale)
• Bell peppers
• Broccoli
• Cauliflower
• Asparagus
• Zucchini
• Tomatoes

Fruits (limited portions):

• Berries
• Melon
• Citrus fruits

Other:

• Herbs and spices
• Olives
• Garlic

A Week of Delicious Low Carb Mediterranean Meals 

Here’s a 7-day low carb Mediterranean meal plan to get you started. Remember, this is just a sample, and you can adjust it based on your preferences and calorie needs.

Monday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	2 scrambled eggs with 1/2 cup spinach, 1/4 cup crumbled feta cheese, 1/2 avocado	350	10g	20g	20g
Snack (Mid-Morning)	1/4 cup almonds & 1 cup sliced cucumber with 1 tbsp hummus	200	5g	6g	15g
Lunch	Grilled chicken breast (4 oz), 1 cup roasted vegetables (bell peppers, broccoli), 1 tbsp olive oil dressing	400	15g	30g	25g
Snack (Afternoon)	1 cup sliced bell peppers with 2 tbsp guacamole	150	5g	2g	10g
Dinner	Baked salmon (6 oz) with lemon and herbs, 1 cup steamed broccoli with a drizzle of olive oil	500	20g	40g	30g

Tuesday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	1 cup Greek yogurt with 1/2 cup berries, 1 tbsp chia seeds	300	5g	25g	15g
Snack (Mid-Morning)	Celery sticks with 2 tbsp cream cheese & a sprinkle of everything bagel seasoning	150	5g	2g	12g
Lunch	Tuna salad (2 oz canned tuna in water, mixed with 1 tbsp mayonnaise, chopped celery, onion) with 2 cups mixed greens, 1 tbsp olive oil dressing	450	10g	35g	20g
Snack (Afternoon)	Handful of mixed nuts (almonds, walnuts)	150	5g	6g	13g
Dinner	Shrimp scampi (4 oz shrimp) with 1 cup zucchini noodles, side salad with balsamic vinaigrette	550	25g	45g	35g

Wednesday 

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	3-egg omelette with 1/2 cup sauteed mushrooms and onions, 1/4 cup shredded cheese	400	15g	30g	25g
Snack (Mid-Morning)	1 cup sliced apple with 1 tbsp almond butter	200	15g	4g	13g
Lunch	Leftover shrimp scampi	400	10g	25g	20g
Snack (Afternoon)	1/4 cup cottage cheese with 1/4 cup sliced cherry tomatoes	100	5g	14g	3g
Dinner	Baked chicken thighs (4 oz) with 1 cup roasted asparagus and 1/2 cup cherry tomatoes	500	20g	40g	30g

Thursday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	Smoothie made with 1 cup unsweetened almond milk, 1 cup spinach, 1/2 scoop protein powder, 1/4 cup berries	300	10g	25g	10g
Snack (Mid-Morning)	Handful of baby carrots with 2 tbsp hummus	150	10g	2g	8g
Lunch	Turkey burger (4 oz) on a bed of lettuce with 1/2 avocado and a drizzle of balsamic vinegar	450	15g	40g	25g
Snack (Afternoon)	1 cup sliced cucumber with 2 tbsp Greek yogurt dip	100	5g	6g	3g
Dinner	Swordfish steaks (6 oz) with grilled eggplant and a side salad	500	15g	50g	25g

Friday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	2 hard-boiled eggs with 1 cup chopped tomatoes and a sprinkle of feta cheese	300	10g	20g	20g
Snack (Mid-Morning)	1/4 cup whole-wheat crackers with 1 oz sliced cheese	200	15g	8g	10g
Lunch	Chickpea salad sandwich (1 cup chickpeas mashed with chopped celery, onion, and 1 tbsp mayonnaise) on lettuce wraps	400	20g	20g	15g
Snack (Afternoon)	1 cup sliced bell peppers with 2 tbsp guacamole	150	5g	2g	10g
Dinner	Salmon burgers (4 oz) made with mashed cauliflower and spices, served with roasted Brussels sprouts	550	15g	40g	35g

Saturday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	Frittata made with 3 eggs, 1/2 cup chopped spinach, 1/4 cup crumbled feta cheese	350	10g	25g	20g
Snack (Mid-Morning)	1 cup berries with 1/4 cup sliced almonds	200	15g	6g	13g
Lunch	Leftover salmon burgers with roasted Brussels sprouts	450	15g	40g	25g
Snack (Afternoon)	Celery sticks with 2 tbsp cream cheese & a sprinkle of everything bagel seasoning	150	5g	2g	12g
Dinner	Vegetarian chili made with ground turkey, kidney beans, tomatoes, peppers, and spices (1 cup serving) with a side salad	500	25g	30g	20g

Sunday

Meal	Foods	Calories	Carbs	Protein	Fat
Breakfast	Whole-wheat pancakes (2 small pancakes made with 1/4 cup whole-wheat flour, 1 egg, and a splash of milk) with 1/4 cup berries and 1 tbsp whipped cream	350	20g	15g	15g
Snack (Mid-Morning)	Greek yogurt parfait with 1/2 cup Greek yogurt, 1/4 cup berries, and a sprinkle of chopped nuts	200	10g	15g	8g
Lunch	Grilled chicken Caesar salad (4 oz grilled chicken breast, romaine lettuce, Caesar dressing)	450	15g	40g	20g
Snack (Afternoon)	Sliced apple with 1 tbsp almond butter	200	15g	4g	13g
Dinner	Baked cod (6 oz) with roasted asparagus and lemon wedges	400	10g	50g	15g

Conclusion

This sample 7-day meal plan offers a glimpse into the delicious possibilities of the low carb Mediterranean Diet. By prioritizing healthy fats, lean protein, and a moderate amount of carbohydrates from vegetables and fruits, this approach can be a powerful tool for weight management and overall well-being.

Remember, this is just a starting point. Feel free to adjust portion sizes and explore new recipes to find what works best for you. It’s also important to consult with a registered dietitian or healthcare professional before making significant changes to your diet, especially if you have any underlying health conditions. They can help you personalize a low carb Mediterranean Diet meal plan that aligns with your specific needs and goals.

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