Low Carb Mediterranean Meal Plan – Overview
The low carb Mediterranean meal plan ensures that you need not compromise with all the other essential macronutrients even though you are cutting down on your carbs intake.
You also need not hit rock bottom in carbs intake like other low carb diet plans, i.e., Keto diet or an Atkins diet.
Instead, the carbs intake gets limited to a certain level while keeping the significance of other key nutrients, like dietary fibers, Vitamins, and Calcium, in consideration.
What is a Low carb Mediterranean meal plan?
The idea here is to minimize the carb intake in your daily meals while following the Mediterranean diet‘s basic rules and guidelines.
While focusing on limiting the carb intake, you must also focus on bringing other key macronutrients to your meal platter.
What’s more? This meal plan won’t ask you to make some big compromises with your food choices like other fad diets.
Instead, all you need to do is make a perfect blend of all the healthy food options.
This meal plan is sustainable and further makes you reach your weight loss goals smoothly and conveniently.
Before going any further with your plans and executions regarding this printable low carb Mediterranean meal plan, read the basic guidelines mentioned below.
General guidelines for low carb Mediterranean meal plan
- You have to replace the high-carb food options with their low carb alternatives while keeping everything else according to the rules of the Mediterranean diet
- Focus on all the fresh and seasonal food choices that are high in nutrition and low in calories
- Avoid processed and refined food options that come loaded with all the preservatives and additives
- Take your meals in small servings and portions sizes to allow your body enough time to digest the consumed food
- Never let your body go dehydrated while drinking at least 7-8 glasses of water daily
Weekly planner for low carb Mediterranean meal plan
Day 1.
Oat pancakes
Breakfast- 1 serving of low carb banana oat pancakes
Snack- 2 hard-boiled eggs with 1 serving of chia banana shake
Lunch- 1 serving of pesto scrambled eggs with 2 oranges
Snack- 1 serving of cheesy scrambled eggs with scallions
Dinner- 1 serving of spinach eggs with salsa and 2 cups of strawberries
Day 2.
Egg salad sandwich
Breakfast- 1 serving of egg salad sandwich with 1 cup of strawberries
Snack- 1 serving of chocolate protein shake
Lunch- 1 serving of grilled salmon with savory crepes
Snack- 1 serving of bell pepper egg in a hole
Dinner- 1 serving of asparagus omelet with 1 whole-wheat toast
Day 3.
Tuna avocado salad
Breakfast- 1 serving of scrambled eggs with mushrooms and 1 cup of strawberries
Snack- 2 servings of tuna avocado salad
Lunch- 1 serving of garlic omelet with spinach and ricotta
Snack- 1 serving of spinach, banana, and chia smoothie
Dinner- 1 serving of mixed greens with roasted salmon
Day 4.
Low carb Mediterranean meal plan – Bacon and egg scramble
Breakfast- 1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions
Snack- 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries
Lunch- 1 serving of fried honey banana and 2 servings of poached eggs
Snack- 1 serving of tuna salad with 1 cup of blueberries
Dinner- 1 serving of bacon and eggs with cherry tomatoes
Day 5.
Low carb Mediterranean meal plan – Roasted turkey
Breakfast- 1 serving of poached eggs with roasted spinach
Snack- 1 serving of asparagus and mushroom scramble
Lunch- 1 serving of roasted turkey with avocado salsa
Snack- 1 serving of basic eggs with celery sticks
Dinner- 1 serving of herb omelet with fried tomatoes with 1 serving of fruit salad
Day 6.
Spinach eggs
Breakfast- 1 serving of non-fat Greek yogurt with spinach and mushroom omelet
Snack- 1 serving of tuna avocado salad with 1 apple
Lunch- 1 serving of spinach eggs with salsa
Snack- 1 serving of roasted kale with grilled steak
Dinner- 1 serving of stir-fried lemon chicken with herbs and mixed greens
Day 7.
Breakfast- 1 serving of egg salad sandwich with 1 orange
Snack- 1 serving of sausage and eggs scrambled with spinach and mushrooms
Lunch- 1 serving of roasted broccoli with fine grilled salmon
Snack- 1 serving of kale avocado smoothie
Dinner- 1 serving of southwest salsa eggs with cinnamon apple bites
The bottom line for low carb Mediterranean meal plan
You may come across random diet plans that promise to make you lose weight in no time. While most of these diet plans may help you in the short term, they come over with certain shortcomings in the long term.
That’s where this low carb Mediterranean meal plan comes over with all the long-term benefits for your overall health and well-being.
Printable (PDF) low carb Mediterranean meal plan
Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
---|---|---|---|---|---|---|---|
Breakfast | 1 serving of low carb banana oat pancakes | 1 serving of egg salad sandwich with 1 cup of strawberries | 1 serving of scrambled eggs with mushrooms and 1 cup of strawberries | 1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions | 1 serving of poached eggs with roasted spinach | 1 serving of non-fat Greek yogurt with spinach and mushroom omelet | 1 serving of egg salad sandwich with 1 orange |
Snack | 2 hard-boiled eggs with 1 serving of chia banana shake | 1 serving of chocolate protein shake | 2 servings of tuna avocado salad | 1 serving of lettuce cucumber walnut salad with 1 cup of strawberries | 1 serving of asparagus and mushroom scramble | 1 serving of tuna avocado salad with 1 apple | 1 serving of sausage and eggs scrambled with spinach and mushrooms |
Lunch | 1 serving of pesto scrambled eggs with 2 oranges | 1 serving of grilled salmon with savory crepes | 1 serving of garlic omelet with spinach and ricotta | 1 serving of fried honey banana and 2 serving of poached eggs | 1 serving of roasted turkey with avocado salsa | 1 serving of spinach eggs with salsa | 1 serving of roasted broccoli with fine grilled salmon |
Snack | 1 serving of cheesy scrambled eggs with scallions | 1 serving of bell pepper egg in a hole | 1 serving of spinach, banana, and chia smoothie | 1 serving of tuna salad with 1 cup of blueberries | 1 serving of basic eggs with celery sticks | 1 serving of roasted kale with grilled steak | 1 serving of kale avocado smoothie |
Dinner | 1 serving of spinach eggs with salsa and 2 cups of strawberries | 1 serving of asparagus omelet with 1 whole-wheat toast | 1 serving of mixed greens with roasted salmon | 1 serving of bacon and eggs with cherry tomatoes | 1 serving of herb omelet with fried tomatoes with 1 serving of fruit salad | 1 serving of stir-fried lemon chicken with herbs and mixed greens | 1 serving of southwest salsa eggs with cinnamon apple bites |
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.