Low Carb Mediterranean Meal Plan

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., a Keto diet or an Atkins diet.

Instead, the carbs intake gets limited to a certain level while keeping the significance of other vital 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 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 helps 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 portion 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

See Also

Mediterranean Diet vs Paleo

Low Carb Keto Diet Plan