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Are you currently doing the Mediterranean Diet or the Keto Diet? Perhaps you’re feeling a bit unsatisfied. Maybe you’re not doing either diet (right now) but thinking of starting.
Why not do the Keto Diet and the Mediterranean Diet together? It’s completely possible! The Mediterranean Keto Diet could change your life.
Table of Contents
What to eat on the Mediterranean Diet?
The Mediterranean diet is a regional diet focused on eating traditional foods of the region. It’s a high plant and low saturated fat diet.
- Fish & Seafood (one-three times a week)
- Poultry & Eggs (no limit)
- Meat (maximum of once per week)
- Fruits & Vegetables (no limit)
- Legumes, Nuts & Seeds (no limit)
- Whole Grains (no limit, but watch portion sizes)
- Dairy (in moderation)
- Olive Oil (best choice. Can use other unrefined oils)
- Red Wine (in moderation)
What to eat on the Keto Diet?
The Keto diet cares about carbs. Keep your carbs low. You can enjoy the following foods if your carb allowance allows.
- Fish & Seafood (no limit)
- Poultry & Eggs (no limit)
- Meat (no limit)
- Dairy (no limit)
- Vegetables: (no limit on the amount, but some are high-carb and that might make them off-limits)
- Legumes, Nuts & Seeds (no limit)
- Oils (no limit. Best choices are olive oil, coconut oil, avocado oil)
- Other Proteins (no limit on tempeh, tofu, and other meatless proteins)
- Alcohol (in moderation)
Food on the Mediterranean Keto Diet?
A Mediterranean Keto diet is basically a Mediterranean Diet with no fruit or grains. You should eat:
- Fish & Seafood (one-three times a week)
- Poultry & Eggs (no limit)
- Meat (maximum of once per week)
- Vegetables (no limit)
- Legumes, Nuts & Seeds (no limit)
- Dairy (in moderation)
- Olive Oil (best choice. Can use other unrefined oils)
- Red Wine (in moderation)
If you were doing a Keto diet, you would set a daily carb limit. The three most common are:
- Consume less than 50g of total carbs
- Consume less than 20g of net carbs
- Make carbs less than 5% of your total calories
You should choose one for a Mediterranean Keto Diet, too.
Mediterranean Keto Diet Meal Plan
This meal plan can be easily customized. It doesn’t call for eating a lot of lunch leftovers (although it is suggested sometimes). Eat more leftovers to cut down on cooking time (and variety).
If you want to meal-prep, breakfast on day 1 and lunch on days 2-7 can all be made ahead of time.
Every day includes breakfast, lunch, dinner, and one no-prep snack. Total time spent in the kitchen varies from 40 to 70 minutes per day.
Feel free to make substitutions (for example lamb can be expensive and not everyone likes a lot of Greek Yogurt).
Let’s get started!
Day 1
Your total time spent in the kitchen today will be 60 minutes. Breakfast can be made ahead on any day or eaten as leftovers to replace a meal during the upcoming days.
Breakfast: Greek Frittata
This makes great leftovers to eat throughout the week.
Total Time: ~35m
Nutritional information not provided.
Ingredients: diced tomatoes, zucchini, olive oil, garlic, basil, oregano, general purpose seasoning mix, pepper, eggs, mozarella cheese, feta cheese, fresh oregano, fresh basil, sour cream
Lunch: Turkey and Bacon Lettuce Wraps
These are a simple lettuce wrap recipe that you can eat on the go.
Total Time: Not stated (estimate ~5m)
Nutritional information not provided.
Ingredients: iceberg lettuce, deli turkey, bacon, avocado, tomato, mayonnaise, fresh basil, lemon juice, garlic, salt, pepper
Dinner: Lamb Lollipops
If you can only have red meat once a week, why not splurge on some lamb? These delicious lambipops will satisfy your red meat craving for the whole week!
Total Time: ~20m
Nutritional information not provided.
Ingredients: lamb lollipops, garlic, olive oil, fresh rosemary, salt, pepper
Snack: Olives
Tasty packages of olives!
Total Time: ~m
Calories: < 53
Fat: < 5.5g
Carbs: < 0.9g total, 0.8g fiber
Protein: 0g
Ingredients: varies based on flavor
Day 2
Your total time spent in the kitchen today will be 55 minutes. You could prepare lunch in advance to save yourself time.
Breakfast: Greek Yogurt
My favorite breakfast, especially during the week. Greek yogurt can be made with a variety of different toppings and add-ins so that it's always a fresh and unique meal.
Lunch: Cauliflower Parmesan Soup
This is a filling (and rather heavy) soup. You can prepare it at lunch, or the day before. Lower the saturated fat (and keep it dairy free) by subsitituting ghee for the butter and omittnig the parmesan.
Total Time: ~35m
Calories: 240
Fat: 20g
Carbs: 7g total, 2g fiber
Protein: 8g
Ingredients: butter, salt, pepper, onion, leek, cauliflower, vegetable broth, water, thyme, parmesan cheese
Dinner: Garlic Shrimp Zoodles
Refreshing and light, these garlic shrimp zoodles are yum yum yum!
Total Time: ~15m
Calories: 280
Additional nutritional information not provided.
Ingredients: zucchini, shrimp, olive oil, lemon, garlic, red pepper flakes, salt, pepper, fresh parsley
Snack: Pistachios
Pistachios are my favorite nuts. I love them in the shell so that I don't wolf down a million of them.
Total Time: ~0m
Calories: 120
Fat: 10g
Carbs: 6g total, 2g fiber
Protein: 5g
Ingredients: pistachios, sea salt
Day 3
Breakfast: Greek Yogurt
Greek Yogurt - again! Try a different variation than what you had yesterday.
Lunch: Chicken Salad Without Mayo
You can easily make this recipe ahead of time!
Total Time: ~25m
Nutritional information not provided.
Ingredients: chicken breast, chicken stock, water, bay leafs, yogurt, fresh basil, garlic, lemon, artichoke hearts, salt, pepper, sundried tomatoes, pine nuts, red onion, italian seasoning
Dinner: Greek Chicken with Tomato, Olive, and Feta
Everything about this meal just screams MEDITERRANEAN! It's so good you'll feel like you were there.
Total Time: ~30m +marinate
Nutritional information not provided.
Ingredients: chicken breasts, olive oil, lemon juice, fresh oregano, garlic, tomatoes, Kalamata olives, feta cheese, salt, pepper
Snack: Chocolate
Sometimes you just need a little chocolate pick-me-up. This chocoalte is sugar free and keto friendly. Watch your portion size - there are 6 servings in this bag!
Total Time: ~0m
Calories: 120
Fat: 10g
Carbs: 15g total, 13g fiber
Protein: 1g
Ingredients: dark chocolate, soluble corn fiber, almonds, sea salt, sunflower lecithin, monk fruit extract, madagascar bourbon vanilla beans
Day 4
Your total time spent in the kitchen today will be 70 minutes. Lunch can be made ahead (and is a perfect opportunity to toss in some leftovers).
breakfast: FASTING
It won't hurt you to skip the odd meal. Give fasting a try for breakfast today!
Lunch: Antipasto Salad
This antipasto salad will keep you full until dinnertime. Swap the deli meats for leftover chicken (from Dinner 3) or extra shrimp (from Dinner 2).
Total Time: ~10m
Calories: 462
Fat: 41g
Carbs: 7g total, 3g fiber
Protein: 14g
Ingredients: romaine, prosciutto, salami/pepperoni, artichoke hearts, black olives, green olives, pickled peppers, italian dressing
Dinner: Vegan Cauliflower Fried Rice
You should be doing at least one meatless dinner a week. This vegan cauliflower fried rice gets all the stars!
Total Time: ~30m
Nutritional information not provided.
Ingredients: tofu, cauliflower, sesame oil, ginger, garlic, carrots, peas, green onions, cashews, tamari sauce, sesame seeds
Day 5
Your total time spent in the kitchen today will be 40 minutes. And another lunch that can be made ahead of time!
Breakfast: Greek Yogurt
And another day of Greek Yogurt for breakfast. Have you realized how versatile, satisfying, and easy it is yet?
Lunch: Meatball Lunch Bowls
Another make-ahead option!
Total Time: ~20m
Calories: 456
Fat: 32.4g
Carbs: 9.6g total, 2.6g fiber
Protein: 31.5g
Ingredients: ground chicken/turkey, parmesn cheese, egg, garlic, lemon, italian seasoning, sea salt, black pepper, ghee, cucumber, tomatoes, bell pepper, red onion, green lettuce, tomato & basil dressing, olive oil
Dinner: Moroccan Lemon Chicken
This dish is packed with flavor!
Total Time: ~15m
Calories: 162
Fat: 18g
Carbs: 5g total, 1g fiber
Protein: 26g
Ingredients: cumin, coriander, onion powder, garlic powder, paprika, black pepper, kosher salt, olive oil, onions, tomatoes, garlic, fresh thyme, fresh rosemary, chicken breast, lemon
Snack: Cashews
Keep these in your desk drawer, purse, car, wherever and you'll always have a healthy snack on hand!
Total Time: ~0m
Calories: 240
Fat: 19g
Carbs: 13g total, 1g fiber
Protein: 8g
Ingredients: cashews, sea salt, peanut oil
Day 6
Your total time spent in the kitchen today will be 55 minutes. This make-ahead lunch is really becoming a trend!
Breakfast: Greek Yogurt
While I personally eat Greek Yogurt for breakfast 6+ days a week, I know that isn't for everyone. This is it. 4 days of Greek Yogurt for breakfast. I hope you had 4 different versions!
Lunch Mediterranean Chicken Salad
I love a good salad for lunch!
Total Time: ~25m
Calories: 336
Fat: 21g
Carbs: 13g total, 6g fiber
Protein: 24g
Ingredients: olive oil, lemon, water, red wine vinegar, fresh parsley, basil, garlic, oregano, salt, pepper, chicken thighs, romaine, cucumber, tomatoes, red onion, avocado, kalamata olives
Dinner: Mediterranean Salmon
I love everything about this. Every. Single. Bite.
Total Time: ~25m
Nutritional information not provided.
Ingredients: salmon, olive oil, garlic, oregano, sea salt, pepper, asparagus, cucumber, tomato, feta cheese, olives, lemon
Snack: "Granola" Bar
A good granola bar can be one of the best snacks. These bars are nutritious and tasty!
Total Time: ~0m
Calories: 210
Fat: < 16g
Carbs: < 11g total, 6g fiber
Protein: < 10g
Ingredients: varies depending on flavor
Day 7
Your total time spent in the kitchen today will be 55 minutes. Another lunch that can be made ahead of time.
Breakfast: Omelette
Fancy an omelette? This one is simple, tasty and mediterranean-keto!
Total Time: ~10m
Calories: 433
Fat: 31g
Carbs: 9g total, 1g fiber
Protein: 28g
Ingredients: eggs, olive oil, feta, tomatoes, sundried tomatoes, oregano, salt, pepper, fresh basil
Lunch: Broccoli Salad
This is a great light lunch item. Eat it with a side of any leftovers you have from the week.
Total Time: ~25m
Calories: 182
Fat: 12.4g
Carbs: 14.7g total, 3.6g fiber
Protein: 5.9g
Ingredients: broccoli, artichoke hearts, sun-dried tomatoes, kalamata olives, red onion, sunflower seeds, yogurt, lemon, monkfruit, oregano, garlic, basil, thyme, sea salt, pepper
Dinner: Grilled Chicken w/ Mediterranean Salsa
This "salsa" is more like a vegetable side - and that is not a complaint!
Total Time: not stated (~20m +marinate)
Calories: 280
Fat: 15g
Carbs: 5.5g net
Protein: 27g
Ingredients: chicken breasts, grapeseed oil, balsamic vinegar, garlic powder, salt, pepper, artichoke hearts, capers, sun-dried tomatoes, kalamata olives, green olives, roasted/pickled peppers, fresh parsley, feta cheese
The Mediterranean Keto Diet is Easy (ish)
Follow this full week of Mediterranean Keto Diet recipes and you’ll feel full and satisfied with the diet.
Let me know if you have a favorite Mediterranean Keto recipe!
Interested in Keto? Check out my detailed 7-Day Keto Meal Plan & Prep Guide next.
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