Who would’ve thought that you could combine two seemingly different diets into one delicious meal plan? In this meal plan, we’ll be showing you that keto diet and Mediterranean diet can co-exist in one meal plan. Yep, a Mediterranean keto meal plan does exist! And, spoiler alert: it’s delicious too.
This unique combination allows you to follow a keto diet, while taking into consideration the options we have when on a Mediterranean diet. If you’re new to the whole concept of a Mediterranean keto diet, you can get more information in this section.
7-Day Mediterranean Keto Diet Meal Plan
When we were building this meal plan, we used 1,600 calories as the basis of the energy requirement. You can customize snacks to increase or decrease the calories, if needed.
Curious about macros and carbs? We worked out this Mediterranean keto meal plan on the below:
- Carbohydrates: 10%
- Protein: 20%
- Fat: 70%
Day 1 is the first day of your meal prep, and all of the meals planned for today will be repeated once, twice or more throughout the week. It’s best to check out this table so you know which recipes will be repeating and can batch cook accordingly.
Plus, check out our food safety reminders and meal prep tips to prevent spoilage during the meal prep period.
Tip: The Keto Microwave Mug Pizza can be prepared on the day itself since it only takes 3-5 minutes to prepare and cook!
To meet a 1600-kcal recommendation:
Lunch: The keto diet isn’t all about fats. You need some protein too! So for lunch, pair your salad with some Italian Chicken Thighs .
Did you know that fiber is a type of carbohydrate that doesn’t spike blood sugar and can be part of a Keto diet?
You’ll notice in this meal plan that we include fiber-rich recipes. Why? Not only is it good for you, but it’s a key part of Mediterranean diet principles. So plenty of fiber works for Keto too, ensuring you get the benefits of both eating plans.
To meet a 1600-kcal recommendation:
Lunch: We love a fiber-rich meal and Asparagus and parmesan can be partnered with your chicken!
To meet a 1600-kcal recommendation:
Lunch: Day 3 follows the same breakfast and lunch pattern as Day 1, so this means your Italian chicken thighs will be paired with some Becky’s Dinner Salad.
Snacks: Who said we can’t have bread when on keto? Trust us when we say we’ll aaaalways find ways to have bread! Partner your Keto Bread with some Za’atar Parmesan Garlic Spread.
To meet a 1600-kcal recommendation:
Lunch: Bread is definitely one of the things we miss when on Keto, so here’s another Keto Bread pairing! See, you can merge Mediterranean and Keto pretty seamlessly. Pair your Avocado tuna salad with some Keto bread to complete the meal.
Note: You’ll be having Greek Meatball Bowls | Low Carb Meal Prep for dinner, so be sure to follow our tips for meal prep bowls to preserve its freshness and avoid food spoilage!
To meet a 1600-kcal recommendation:
Lunch: Similar to Day 2, you’ll be pairing your Chicken & Avocado Salad with some Asparagus and parmesan.
Dinner: And for dinner, your Italian Chicken Thighs go well with your Becky’s Dinner Salad.
Note: You can take note of our meal prep tip on vegetable salads to preserve freshness and avoid food spoilage!
Your Day 6 options are all meal repetitions from the previous days, so if you’ve already prepared them, all you have to do is assemble the meal prep bowls and salads, then reheat some of the food items.
Even if you didn’t meal prep, no stress! The whole meal plan for Day 6 only takes an hour and a half to prepare and cook! That’s all 6 recipes. Convenient, right?
To meet a 1600-kcal recommendation:
Lunch and snack: Don’t be confused by the fact you’ll be pairing your lunch with Keto Bread and having it as a snack too! It’s a keto-friendly recipe, so you can go ahead and have it twice in one day. Just don’t forget that your bread recipe is more delicious with some Za’atar Parmesan Garlic Spread as a snack.
Similar to Day 6, if you’ve prepared all of these meals in advance, you won’t have to do much for Day 7. We love time-saving meal plans!
To meet a 1600-kcal recommendation:
Lunch: Wherever you can, it’s a great idea to boost your health by adding fiber, and vitamins and minerals to your meals! So don’t forget to pair your chicken with some Becky’s Dinner Salad.
Dinner: And for dinner, have some steak and Asparagus and parmesan to end your week.
We know that following special diets like a Mediterranean Keto diet can be frustrating sometimes – and when you run out of time or ideas, it’s easy to stray from your eating plan. That’s why it’s also good to plan and repeat meals throughout the week. And it helps you to save time and money, so it’s a win-win.
Below, we’ve listed meals where you’ll need to prepare two or three servings in this Mediterranean Keto meal plan. Make sure to store them in separate, airtight containers and to refrigerate them.
| Recipes | Number of servings to prepare | Day and meal planned |
| Creamy scrambled eggs with mushrooms | 3 servings | Day 1, 3 and 7 breakfast |
| Avocado Salmon Breakfast | 2 servings | Day 2 and 5 breakfast |
| Breakfast Bowls | 2 servings | Day 4 and 6 breakfast |
| Italian Chicken Thighs | 3 servings | Day 1, 3 and 7 lunch |
| Becky’s Dinner Salad | 4 servings | Day 1, 3 and 7 lunch and Day 5 Dinner |
| Asparagus and parmesan | 3 servings | Day 2, 5 and 7 lunch |
| Chicken & Avocado Salad | 2 servings | Day 2 and 5 lunch |
| Avocado Tuna Salad (Read notes below) | 2 servings | Day 4, and 6 lunch |
| Keto Bread in 90 Seconds! | 3 servings | Day 3, and 6 lunch, and Day 6 snacks |
| Greek Meatball Bowls | Low Carb Meal Prep | 3 servings | Day 2, 4 and 6 Dinner |
| Salmon with Lemon and Herbs | 2 servings | Day 1 and 5 Dinner |
| Keto Steak Salad | 2 servings | Day 3 and 7 Dinner |
Meal Planning and Prep Tips
- Start meal planning your high protein meal plan and grocery list on Friday and Saturday. And do your shopping over the weekend.
- It’s important to pay attention to added sugars and the carbohydrate content of your food choices when following a keto diet, so it’s important to learn how to use nutrition labels to spot added sugars.
Food safety reminders
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
Pre-Prepared Salad
- Ingredients Preparation:
- Wash all vegetables and fruits thoroughly under running water.
- Dry the ingredients completely using a salad spinner or paper towels to prevent sogginess.
- Storage Containers:
- Use airtight containers to store the salad to maintain freshness and prevent contamination.
- For leafy greens, consider storing them with a paper towel inside the container to absorb excess moisture.
- Layering:
- Place heavier and wetter ingredients (like tomatoes and cucumbers) at the bottom.
- Keep leafy greens and delicate ingredients (like herbs) on the top.
- Dressing:
- Store salad dressing separately and add it just before eating to prevent the salad from becoming soggy.
- Refrigeration:
- Store the pre-prepared salad in the refrigerator at 40°F (4°C) or below.
- Consume within 3-5 days for optimal freshness and safety.
Meal Prep Bowls
- Ingredients Preparation:
- Cook and cool ingredients promptly. Use a food thermometer to ensure meats are cooked to the safe internal temperature.
- Portion out meals into individual servings using airtight, microwave-safe containers.
- Storage:
- Store different components (like grains, proteins, and vegetables) in separate compartments or containers if possible to maintain texture and flavor.
- Avoid overfilling containers to allow for even cooling and reheating.
- Refrigeration:
- Store meal prep bowls in the refrigerator at 40°F (4°C) or below.
- Label containers with the date they were prepared to keep track of freshness.
- Consume refrigerated meal prep bowls within 3-4 days.
- Freezing (if applicable):
- Some meal prep bowls can be frozen for longer storage. Ensure containers are freezer-safe and leave some space at the top for expansion.
- Label with the date and contents. Consume within 2-3 months for best quality.
What is Mediterranean Keto Diet?
The Mediterranean Keto Diet emphasizes the consumption of healthy fats (like olive oil, nuts, and avocados), lean proteins (such as fish and poultry), and low-carb vegetables (like leafy greens and zucchini), while minimizing or eliminating high-carb foods like bread, pasta, and starchy vegetables.
To learn more about these two diets separately, check out:
We also have a few related meal plans you can check out too:
- 7-Day Low Carb Mediterranean Diet Meal Plan
- 7-Day Low-Carb Meal Plan: 1500 calories
Is this the right diet for you?
To tell if this diet fits your lifestyle, you’ll need to evaluate your needs. Ask yourself the following questions:
- What is my main health goal?
- Am I ready to commit to making big changes in my diet?
- How long do I see myself following this diet, and is it sustainable?
- Have I consulted a healthcare professional or registered dietitian?
It may not be the right choice for everyone, especially if you have medical conditions. And remember, it’s important to consult with a healthcare professional before starting any new diet.
If you’re interested in other meal plans, check out:
FAQs on Mediterranean Keto Diet
Yes, many traditional Mediterranean dishes can be adapted to fit a Keto lifestyle by substituting high-carb ingredients with low-carb alternatives.
Yes, full-fat dairy products like Greek yogurt, cheese, and butter are allowed in moderation.
Yes, but you should choose low-carb fruits like berries and consume them in moderation to stay within your carb limits.
Curious to know what food items you can include on a keto diet? Check out our Clean Keto Food list in this blog.
