The Mediterranean Keto diet combines the heart-healthy Mediterranean lifestyle with the low-carb, high-fat principles of the ketogenic diet. This meal plan focuses on nutrient-dense foods, healthy fats, lean proteins, and various low-carb vegetables. The goal is to promote weight loss, improve metabolic health, and enhance overall well-being.
Other Best Plans 7-Day Vegetarian Keto Meal Plan
Key Components of the Keto Meal Plan
- Healthy Fats: Olive oil, avocado, nuts, seeds, and fatty fish
- Lean Proteins: Fish, chicken, turkey, and eggs
- Low-Carb Vegetables: Leafy greens, zucchini, bell peppers, and tomatoes
- Herbs and Spices: Basil, oregano, rosemary, garlic, and thyme
Weekly Meal Plan
Monday
- Breakfast: Greek Yogurt with Chia Seeds and Berries
- 1 cup full-fat Greek yogurt
- 1 tbsp chia seeds
- ¼ cup mixed berries
- Lunch: Grilled Chicken Salad with Olive Oil and Feta
- Mixed greens
- Grilled chicken breast
- Cherry tomatoes, cucumber, olives
- 2 tbsp feta cheese
- Olive oil and lemon dressing
- Dinner: Baked Salmon with Roasted Asparagus
- 6 oz salmon fillet
- Asparagus spears
- Olive oil, salt, pepper, and lemon slices
Tuesday
- Breakfast: Avocado and Egg Plate
- 1 avocado, sliced
- 2 boiled eggs
- Drizzle of olive oil and sprinkle of salt
- Lunch: Tuna Salad Lettuce Wraps
- Tuna in olive oil
- Diced celery, red onion, and bell pepper
- Romaine lettuce leaves
- Dinner: Mediterranean Shrimp Stir-Fry
- Shrimp, sautéed in olive oil
- Zucchini, bell peppers, and cherry tomatoes
- Garlic, lemon juice, and fresh basil
Wednesday
- Breakfast: Spinach and Feta Omelette
- 3 eggs
- Handful of spinach
- 2 tbsp feta cheese
- Cooked in olive oil
- Lunch: Caprese Salad with Grilled Chicken
- Sliced tomatoes and mozzarella
- Fresh basil leaves
- Grilled chicken breast
- Drizzle of olive oil and balsamic vinegar
- Dinner: Lamb Chops with Cauliflower Mash
- 2 lamb chops
- Cauliflower steamed and mashed with butter and garlic
Thursday
- Breakfast: Smoked Salmon and Avocado
- 2 oz smoked salmon
- 1 avocado, sliced
- Lemon juice and capers
- Lunch: Greek Salad with Tzatziki
- Mixed greens, cucumbers, tomatoes, olives, and red onions
- Grilled chicken or lamb
- Tzatziki sauce (Greek yogurt, cucumber, garlic, dill)
- Dinner: Zucchini Noodles with Pesto and Grilled Shrimp
- Zucchini noodles
- Pesto sauce (basil, garlic, pine nuts, parmesan, olive oil)
- Grilled shrimp
Friday
- Breakfast: Keto Smoothie
- 1 cup unsweetened almond milk
- ½ avocado
- Handful of spinach
- ¼ cup mixed berries
- 1 tbsp chia seeds
- Lunch: Stuffed Bell Peppers
- Bell peppers stuffed with ground turkey, tomatoes, and herbs
- Topped with cheese and baked
- Dinner: Moussaka (Keto Version)
- Eggplant slices
- Ground beef or lamb
- Tomato sauce, garlic, and spices
- Topped with a cheesy crust
Saturday
- Breakfast: Mediterranean Keto Frittata
- Eggs, spinach, tomatoes, and olives
- Cooked in olive oil
- Lunch: Seared Scallops with Garlic Butter
- Scallops, seared in butter
- Side of mixed greens
- Dinner: Chicken Souvlaki with Tzatziki and Greek Salad
- Chicken skewers marinated in olive oil, lemon, and oregano
- Served with Greek salad and tzatziki
Sunday
- Breakfast: Cheese and Nut Platter
- Assorted cheeses
- Handful of nuts (almonds, walnuts)
- Lunch: Eggplant Parmesan (Keto Style)
- Baked eggplant slices
- Tomato sauce and mozzarella cheese
- Dinner: Grilled Fish with Mediterranean Salsa
- White fish (e.g., cod or tilapia)
- Mediterranean salsa (diced tomatoes, cucumbers, olives, and herbs)
- Drizzle of olive oil and lemon juice
Snack Ideas
- Olives and cheese
- Cucumber slices with tzatziki
- Nuts and seeds
- Greek yogurt with a sprinkle of cinnamon
- Bell pepper slices with guacamole
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Tips for Success
- Stay Hydrated: Drink plenty of water throughout the day.
- Plan Ahead: Prepare meals and snacks in advance to stay on track.
- Listen to Your Body: Adjust portions based on hunger and satiety cues.
- Incorporate Variety: Use different herbs, spices, and cooking methods to keep meals interesting.
- Prioritize Quality: Choose fresh ingredients for the best flavour and nutrition.
This meal plan embraces the principles of Mediterranean and ketogenic diets. It offers a deliciously healthy approach to living that supports weight loss and overall well-being. Enjoy your journey to a healthier lifestyle!
