Low Carb Mediterranean Meal Plan

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 you are focusing on limiting down the carb intake, you must also focus on bringing other key macronutrients on your meal platter.

What’s more? This mela plan won’t be asking 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 mela 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 on 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.

low carb Mediterranean meal plan - oat pancakes 

low carb Mediterranean meal plan – 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.

low carb Mediterranean meal plan - egg salad sandwich

low carb Mediterranean meal plan – 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.

low carb Mediterranean meal plan - tuna avocado salad

low carb Mediterranean meal plan – 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

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 serving 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

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.

low carb Mediterranean meal plan - spinach eggs

low carb Mediterranean meal plan – 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.

low carb Mediterranean meal plan - roasted broccoli

low carb Mediterranean meal plan – roasted broccoli

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 

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 wellbeing.

Printable (PDF) low carb Mediterranean meal plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of low carb banana oat pancakes1 serving of egg salad sandwich with 1 cup of strawberries1 serving of scrambled eggs with mushrooms and 1 cup of strawberries1 serving of bacon and egg scramble with bell peppers, mushrooms, and onions1 serving of poached eggs with roasted spinach1 serving of non-fat Greek yogurt with spinach and mushroom omelet1 serving of egg salad sandwich with 1 orange
Snack2 hard-boiled eggs with 1 serving of chia banana shake1 serving of chocolate protein shake2 servings of tuna avocado salad1 serving of lettuce cucumber walnut salad with 1 cup of strawberries1 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
Lunch1 serving of pesto scrambled eggs with 2 oranges1 serving of grilled salmon with savory crepes1 serving of garlic omelet with spinach and ricotta1 serving of fried honey banana and 2 serving of poached eggs1 serving of roasted turkey with avocado salsa1 serving of spinach eggs with salsa1 serving of roasted broccoli with fine grilled salmon
Snack1 serving of cheesy scrambled eggs with scallions1 serving of bell pepper egg in a hole1 serving of spinach, banana, and chia smoothie1 serving of tuna salad with 1 cup of blueberries1 serving of basic eggs with celery sticks1 serving of roasted kale with grilled steak1 serving of kale avocado smoothie
Dinner1 serving of spinach eggs with salsa and 2 cups of strawberries1 serving of asparagus omelet with 1 whole-wheat toast1 serving of mixed greens with roasted salmon 1 serving of bacon and eggs with cherry tomatoes1 serving of herb omelet with fried tomatoes with 1 serving of fruit salad1 serving of stir-fried lemon chicken with herbs and mixed greens1 serving of southwest salsa eggs with cinnamon apple bites 

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