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The Mediterranean Keto Diet [What to Eat & 7-Day Meal Plan]

The Mediterranean Keto Diet [What to Eat & 7-Day Meal Plan]

  • August 17, 2020
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For original article click here

Feature - The Mediterranean Keto Diet: how to do it and a 7-day meal plan

Feature - The Mediterranean Keto Diet: how to do it and a 7-day meal plan

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Are you currently doing the Mediterranean Diet or the Keto Diet? Perhaps you’re feeling a bit unsatisfied. Maybe you’re not doing either diet (right now) but thinking of starting.

Why not do the Keto Diet and the Mediterranean Diet together? It’s completely possible! The Mediterranean Keto Diet could change your life.

Table of Contents

What to eat on the Mediterranean Diet?

The Mediterranean diet is a regional diet focused on eating traditional foods of the region. It’s a high plant and low saturated fat diet.

  • Fish & Seafood (one-three times a week)
  • Poultry & Eggs (no limit)
  • Meat (maximum of once per week)
  • Fruits & Vegetables (no limit)
  • Legumes, Nuts & Seeds (no limit)
  • Whole Grains (no limit, but watch portion sizes)
  • Dairy (in moderation)
  • Olive Oil (best choice. Can use other unrefined oils)
  • Red Wine (in moderation)

What to eat on the Keto Diet?

The Keto diet cares about carbs. Keep your carbs low. You can enjoy the following foods if your carb allowance allows.

  • Fish & Seafood (no limit)
  • Poultry & Eggs (no limit)
  • Meat (no limit)
  • Dairy (no limit)
  • Vegetables: (no limit on the amount, but some are high-carb and that might make them off-limits)
  • Legumes, Nuts & Seeds (no limit)
  • Oils (no limit. Best choices are olive oil, coconut oil, avocado oil)
  • Other Proteins (no limit on tempeh, tofu, and other meatless proteins)
  • Alcohol (in moderation)

Food on the Mediterranean Keto Diet?

A Mediterranean Keto diet is basically a Mediterranean Diet with no fruit or grains. You should eat:

  • Fish & Seafood (one-three times a week)
  • Poultry & Eggs (no limit)
  • Meat (maximum of once per week)
  • Vegetables (no limit)
  • Legumes, Nuts & Seeds (no limit)
  • Dairy (in moderation)
  • Olive Oil (best choice. Can use other unrefined oils)
  • Red Wine (in moderation)

If you were doing a Keto diet, you would set a daily carb limit. The three most common are:

  • Consume less than 50g of total carbs
  • Consume less than 20g of net carbs
  • Make carbs less than 5% of your total calories

You should choose one for a Mediterranean Keto Diet, too.

Mediterranean Keto Diet Meal Plan

This meal plan can be easily customized. It doesn’t call for eating a lot of lunch leftovers (although it is suggested sometimes). Eat more leftovers to cut down on cooking time (and variety).

If you want to meal-prep, breakfast on day 1 and lunch on days 2-7 can all be made ahead of time.

Every day includes breakfast, lunch, dinner, and one no-prep snack. Total time spent in the kitchen varies from 40 to 70 minutes per day.

Feel free to make substitutions (for example lamb can be expensive and not everyone likes a lot of Greek Yogurt).

Let’s get started!

Day 1

Your total time spent in the kitchen today will be 60 minutes. Breakfast can be made ahead on any day or eaten as leftovers to replace a meal during the upcoming days.

Day 2

Your total time spent in the kitchen today will be 55 minutes. You could prepare lunch in advance to save yourself time.

Day 3

Day 4

Your total time spent in the kitchen today will be 70 minutes. Lunch can be made ahead (and is a perfect opportunity to toss in some leftovers).

Day 5

Your total time spent in the kitchen today will be 40 minutes. And another lunch that can be made ahead of time!

Day 6

Your total time spent in the kitchen today will be 55 minutes. This make-ahead lunch is really becoming a trend!

Day 7

Your total time spent in the kitchen today will be 55 minutes. Another lunch that can be made ahead of time.

The Mediterranean Keto Diet is Easy (ish)

Pin This - The Mediterranean Keto Diet: how to do it and a 7-day meal plan

Pin This - The Mediterranean Keto Diet: how to do it and a 7-day meal plan

Follow this full week of Mediterranean Keto Diet recipes and you’ll feel full and satisfied with the diet.

Let me know if you have a favorite Mediterranean Keto recipe!

Have you ever tried Intermittent Fasting? Maybe you should! Check out the Pros (and Cons) of Intermittent Fasting next.

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