Welcome to a simple and delicious 4-day Mediterranean keto meal plan! This meal plan combines the health benefits of a Mediterranean diet with the principles of a low-carb keto diet. The Mediterranean diet is known for its emphasis on whole, nutrient-dense foods like fish, vegetables, and healthy fats, while the keto diet is characterized by its emphasis on high-fat, low-carb meals that encourage the body to enter a state of ketosis. By combining these two diets, you’ll be able to enjoy a variety of flavorful meals that are both satisfying and nutritious. Each day offers a selection of breakfast, lunch, dinner, and snack options that are easy to prepare and packed with healthy ingredients. Get ready to discover some new favorite recipes while nourishing your body with wholesome, keto-friendly foods!
What is Mediterranean Keto?
The Mediterranean keto diet combines the principles of the Mediterranean diet and the ketogenic diet, emphasizing whole, unprocessed foods that are rich in healthy fats, fiber, and protein while limiting carbohydrates. The diet includes foods like olive oil, avocados, nuts and seeds, low-carb vegetables, fatty fish, poultry, and cheese. This combination of nutrient-dense, low-carb foods has been linked to various health benefits, including weight loss, improved heart health, and better blood sugar control. The Mediterranean keto diet may also reduce inflammation in the body and improve brain function.
4-Day Mediterranean Keto Meal Plan
Here is a simple 4-day Mediterranean keto meal plan that includes a variety of protein sources, healthy fats, low-carb vegetables, nuts, and cheese options. Each meal is designed to be under 30g net carbs per day and includes macros and portion sizes for easy tracking.
Day 1
Breakfast: Avocado and Feta Omelette
- 2 large eggs
- 1/4 avocado, diced
- 1 oz feta cheese, crumbled
- 1 tbsp olive oil
- Salt and pepper to taste
Macros: 13g protein, 32g fat, 4g carbs
Lunch: Greek Salad with Grilled Chicken
- 3 oz grilled chicken breast
- 1 cup mixed greens
- 1/4 cup cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 2 tbsp Kalamata olives
- 1 oz feta cheese
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
Macros: 27g protein, 31g fat, 9g carbs
Dinner: Lemon Garlic Shrimp and Asparagus Skillet
- 4 oz raw shrimp, peeled and deveined
- 1 tbsp avocado oil
- 1 clove garlic, minced
- 1/2 lemon, juiced
- 6 spears asparagus, chopped
- Salt and pepper to taste
Macros: 22g protein, 14g fat, 4g carbs
Snack: 1 oz macadamia nuts
Macros: 2g protein, 21g fat, 2g carbs
Total macros for Day 1: 64g protein, 98g fat, 19g carbs
Day 2
Breakfast: Smoked Salmon and Cream Cheese Roll-ups
- 2 oz smoked salmon
- 1 oz cream cheese
- 1/4 cup cucumber, sliced
- Salt and pepper to taste
Macros: 12g protein, 22g fat, 2g carbs
Lunch: Mediterranean Chicken Bowl
- 3 oz grilled chicken breast
- 1 cup mixed greens
- 1/4 cup cucumber, diced
- 1/4 cup cherry tomatoes, halved
- 2 tbsp Kalamata olives
- 1 oz feta cheese
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
Macros: 28g protein, 31g fat, 8g carbs
Dinner: Baked Salmon with Garlic Butter
- 4 oz salmon fillet
- 1 tbsp butter
- 1 clove garlic, minced
- 1/4 lemon, juiced
- Salt and pepper to taste
- 1 cup roasted broccoli
Macros: 28g protein, 23g fat, 6g carbs
Snack: 1 oz almonds
Macros: 6g protein, 14g fat, 2g carbs
Total macros for Day 2: 74g protein, 90g fat, 18g carbs
Day 3
Breakfast: Greek Yogurt with Berries and Nuts
- 1/2 cup plain Greek yogurt
- 1/4 cup mixed berries (raspberries, strawberries, blueberries)
- 1 oz mixed nuts (almonds, walnuts, pecans)
Macros: 14g protein, 23g fat, 8g carbs
Lunch: Chicken Shawarma Salad
- 4 oz grilled chicken breast
- 1 cup mixed greens
- 1/4 cup cucumber, sliced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup red onion, sliced
- 2 tbsp Kalamata olives
- 1 oz feta cheese
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp za’atar spice mix
Macros: 31g protein, 31g fat, 9g carbs
Dinner: Baked Salmon with Avocado Salsa
- 4 oz salmon fillet
- 1 tbsp avocado oil
- Salt and pepper to taste
- 1/2 avocado, diced
- 1/4 cup cherry tomatoes, halved
- 1/4 cup red onion, diced
- 1 tbsp cilantro, chopped
- 1 tbsp lime juice
Macros: 24g protein, 28g fat, 5g carbs
Snack: 1 oz olives
Macros: 0g protein, 8g fat, 1g carbs
Total macros for Day 3: 69g protein, 90g fat, 23g carbs
Day 4
Breakfast: Egg and Cheese Breakfast Sandwich
- 2 large eggs
- 1 oz cheddar cheese, sliced
- 1 tbsp avocado oil
- 2 slices low-carb bread
Macros: 19g protein, 31g fat, 5g carbs
Lunch: Shrimp and Avocado Salad
- 4 oz cooked shrimp
- 1/2 avocado, diced
- 1 cup mixed greens
- 1/4 cup cucumber, sliced
- 1/4 cup cherry tomatoes, halved
- 2 tbsp sliced almonds
- 1 tbsp olive oil
- 1 tbsp lemon juice
Macros: 23g protein, 29g fat, 8g carbs
Dinner: Mediterranean Chicken Skewers with Tzatziki Sauce
- 4 oz chicken breast, cubed
- 1/4 cup red onion, sliced
- 1/4 cup red bell pepper, sliced
- 1/4 cup zucchini, sliced
- 1 tbsp olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
- 1/4 cup tzatziki sauce (yogurt, cucumber, dill)
Macros: 24g protein, 20g fat, 7g carbs
Snack: 1 oz mixed nuts
Macros: 6g protein, 14g fat, 2g carbs
Total macros for Day 2: 72g protein, 94g fat, 22g carbs