Have plans to follow a low carb Mediterranean diet? Then this meal plan might be for you. This 7-day meal plan blends the flavors and health benefits of the Mediterranean diet with a low-carb approach. Originating from regions like Greece, Italy, and Spain, this diet emphasizes whole, nutrient-rich foods while minimizing carb intake.
7-Day Low Carb Mediterranean Diet Plan
This low carb mediterranean meal plan provides an average of 1,200 calories per day, with approximately 26% of the daily calories coming from carbohydrates — equivalent to around 78 grams of carbs per day. While lower in carbs than a traditional Mediterranean diet, it’s not as restrictive as many very low-carb diets you’ll find online. Our goal is to strike a balance between carb intakes and the mediterreanean diet style of eating, ensuring your meal plan supports your health without limiting your food options or the joy of cooking and eating delicious meals!
Not yet sure about this diet? You can read more about why you’d opt for Low carb Mediterranean diet by jumping straight to this section. Otherwise, read on for the full meal plan below.
Day 1 of any meal plan can be daunting at first, especially if it’s your first time doing meal prep! This is why Samsung Food meal plans make use of recipe repetitions throughout the week. They’re designed to help you save time, energy, ingredients and reduce cost and food waste in the process!
Our #1 tip is to try to wash, pre-cut, segregate, and cook (if possible) the recipes in advance. To help you understand what meals you can prep ahead of time, you can check out this table to see the meal repetitions for this week, and our advance meal prep tips and food safety reminders.
To meet 1,200 kcal recommendation:
Lunch: Add more protein to your Mediterranean-inspired Zucchini pasta by pairing it with some Quick Lemon Garlic Fish (Approx. 158 calories).
Here are some meal prep tips for Day 3:
- The Veggie Mediterranean Quiche can be prepared in advance to enjoy warm or cold. To store properly, allow the quiche to cool completely, then wrap it tightly in plastic wrap or aluminum foil and refrigerate for up to 3 days.
- For the Mediterranean Salmon and Veggies, opt for fresh, seasonal vegetables to pair with the salmon. Roasting the veggies enhances their flavor and nutritional value.
- For the Low-Carb & Keto Greek Chicken Bowls, you can choose to prepare this in advance and have the ingredients cooked, cut, and placed in separate containers. Only assemble the bowl on the day of the meal, to ensure the freshness and safety of the meal.
Here are a couple of meal prep tips for this day:
- Day 4’s breakfast starts with a similar combination as the breakfast from Day 1, so for the eggs, cook a batch and store them in the fridge for quick reheating on busy mornings. You can even prep toast toppings in advance and then just assemble when you’re ready to eat it.
- For the Grainless Mediterranean Lunch Bowl – This bowl is a refreshing and grain-free option. Add a drizzle of olive oil and a squeeze of lemon juice to enhance the flavors.
- To add some extra crunch to Mediterranean Tuna Lettuce Wraps, add sliced cucumbers or radishes to these light, low-carb wraps.
To meet 1,200 kcal recommendation:
Breakfast: Like in Day 1, your High Protein Egg Scramble with Quinoa can be eaten with a serving of Mediterranean-style breakfast toast (Approx. 156 calories).
On day 6, your meals should all have been prepped in advance. So you’ll spend hardly any time in the kitchen today!
Refer back to Day 4 for the High Protein Healthy Egg Scramble with Quinoa, Fresh Fruit Salad, and Mediterranean Tuna Lettuce Wraps, and to Day 2 for the Chicken Stuffed Portobello Mushrooms with Italian Herb Bruschetta Chicken to find out more.
Below is a quick overview of the recipes that are repeated during the 7-day Low Carb Mediterranean Diet Meal Plan:
Recipes | Number of servings to prepare | Day and meal planned |
Fresh Fruit Salad | 2 servings | Day 4, and 6 Snacks |
Mediterranean Tuna Lettuce Wraps | 2 servings | Day 4, and 6 Dinner |
Low-Carb & Keto Greek Chicken Bowls | 2 servings | Day 1, 3 and 5 Dinner |
Chicken stuffed portobello mushrooms | 2 servings | Day 2, and 6 Lunch |
Quick Lemon Garlic Fish | 2 servings | Day 1, and 5 Lunch |
Quinoa Avocado Breakfast Bowl | 2 servings | Day 2, and 7 Breakfast |
High Protein Healthy Egg Scramble with Quinoa | 2 servings | Day 4, and 6 Breakfast |
CHERRY TOMATOES PASTRIES | 2 servings | Day 2, and 5 Snacks |
Keto Caprese Pesto Bite Appetizers | 2 servings | Day 1, 3 and 7 Snacks |
Mediterranean salmon and veggies | 2 servings | Day 3, and 7 Lunch |
Zucchini Noodles with Garlic Shrimp | 2 servings | Day 2, and 7 Dinner |
Mediterranean “Pasta” | 2 servings | Day 1, and 5 Lunch |
Italian Herb Bruschetta Chicken | 2 servings | Day 2, and 6 Lunch |
Meal Prep Tips and Tricks
Batch Cooking: Prepare a large quantity of lean proteins like grilled chicken or fish at the start of the week. Store in the fridge for quick meals.
Roast Veggies: Roast Mediterranean staples like zucchini, eggplant, and peppers in bulk. These can be added to salads or paired with proteins.
Portion-Controlled Snacks: Pre-portion nuts, olives, and cheese into small containers for easy low-carb snacks on the go.
Smart Freezing: Prepare and freeze low-carb dishes like cauliflower rice or zucchini noodles. They’re easy to reheat and add to meals when time is tight.
Food Safety for Low Carb Prep:
- Start with clean hands and surfaces.
- Store prepared foods in airtight containers.
- Label and date meals, and store leftovers properly.
- Thaw frozen foods in the fridge and reheat to 165°F (74°C).
Pro Tip: Keep a few quick, low-carb Mediterranean pantry staples on hand, like canned tuna, olives, and jarred artichokes, to whip up meals in a pinch!
What is Low Carb Mediterranean diet?
The Low Carb Mediterranean Diet combines the principles of the Mediterranean diet with a low-carb approach. It emphasizes whole, unprocessed foods such:
- Lean proteins
- Vegetables
- Nuts and seeds
- Healthy fats, particularly olive oil, avocados, and other vegetable oils
While the traditional Mediterranean diet includes moderate amounts of whole grains and legumes, the low-carb version reduces these to focus on lowering carbohydrate intake. This diet is designed to promote heart health, weight management, and overall wellness by blending the best aspects of both dietary patterns.
If you want to know more about this diet, you can read more about these two and get more meal plans:
FAQs on Low Carb Mediterranean Diet
The Mediterranean diet restricts highly processed foods, refined grains, added sugars, and unhealthy fats like trans fats. You can read more about the recommended food choices here.
A low-carb diet includes high-protein foods like meat, fish, and eggs, low-carb vegetables, nuts, seeds, and healthy fats such as olive oil. You can read more about it here.
Avoid high-carb foods like bread, pasta, sugary drinks, potatoes, and most fruits, as they contain high levels of carbohydrates that can hinder low-carb goals.