7 Day Low Carb Mediterranean Diet Plan (PDF + Shopping List)

Low carb diets are in fashion right now.

There is some evidence that a low-carbohydrate diet may help people lose weight in the short term.

However, there are also concerns about the longer-term health effects.

Mediterranean diets are shown to be one of the healthiest diets to follow and wth just a few adjustments, you can make your Mediterranean diet low carb.

Want to jump straight to the PDF? Get the full 7-day Mediterranean diet meal plan here.

How Many Carbs Should I Eat?

Most Mediterranean diets you see usually contain a moderate amount of carbohydrates.

This tends to range from approximately 45% to 65% of your daily calorie intake. In specific terms:

  • For a 2000-calorie diet, this equals 225g to 325g of carbs per day.
  • For a 1500-calorie diet, this equals 168g to 244g of carbs per day

For this meal plan in particular, we’ll aim for approximately 100g of carbs.

If you’re going to cut carbs, what you replace them with is important.

Many low carb diets suggest whole food groups should be removed.

This isn’t a good idea from a health perspective as we’ll discuss below. As with most things, moderation is best.

Combining Low Carb and Mediterranean Diets

How to Follow a Low Carb Diet Healthily?

It’s better to reduce the quantities of high-carb foods rather than eliminating them fully.

This is more sustainable long-term and ensures you don’t suffer any nutritional deficiencies.

Research shows a low-carbohydrate diet can be heart healthy. But this is as long as protein and fat selections come from healthy sources.

In one study, 82,000+ women who ate low-carb diets high in vegetable sources of fat or protein had:

  • Roughly 30% lower risk of heart disease (1)
  • Roughly 20% lower risk of type 2 diabetes (2)

When compared to women who ate high-carb, low-fat diets.

However, women who ate low-carb diets high in animal fats or proteins did not see those benefits.

Therefore, it’s important to stick to Mediterranean diet principles whilst cutting carbs. These are the main issues you’ll face:

What to Do About Red Meat?

Because carbs are substituted in favour of protein and fat, low carb diets often include more red meat as a result.

The Mediterranean diet advocates red meat very occasionally. It’s usually eaten smaller proportions than what most people eat.

Eating lots of red meat is linked with various adverse health effects. These include an increased risk of heart disease, stroke, type 2 diabetes and some cancers.

Red meat also contains a lot of saturated fat. Eating unsaturated fats and whole grains instead of saturated fats is linked to a reduced risk of heart disease (3).

Red meat is not all bad though.

It contains many important nutrients, including B-vitamins, protein and iron.

If you’re following a low carb Mediterranean diet, simply limit it to one or two smaller portions a week.

What to Do About High Carb Fruits and Vegetables?

Low carb diets usually limit high carb fruits and vegetables. Sometimes they completely ban them.

By contrast, these foods are often found in the Mediterranean diet.

They include foods such as:

  • Vegetables: sweet potatoes, corn, beets, carrots
  • Fruits: bananas, raisins, apples, mangos

Generally limiting these foods in any way isn’t a good idea. Most are high in vitamins and minerals and have various health benefits.

What to Do About Legumes?

Legumes feature prominently throughout the Mediterranean diet. They include:

  • Lentils
  • Chickpeas
  • Beans
  • Peas

Legumes on low carb diets are more contentious. They have high carb contents but some diets do allow them in smaller quantities.

Legumes are a great plant-based protein and contain lots of fiber. They are also packed with nutrients folate, calcium, potassium, zinc, B vitamins, and other antioxidants.

Many studies show they can improve blood pressure, lower cholesterol and triglycerides (4, 5) and are associated with reduced risk of heart disease (6).

What to Do About Whole Grains?

Low carb diets usually eliminate grains altogether.

Mediterranean diets encourage lots of unprocessed whole grains. These include foods like:

  • Breads
  • Pastas
  • Quinoa
  • Rice
  • Oats

Grains have got a bad reputation recently. This is because studies overwhelmingly show refined grains contribute to a number of health problems.

However, choosing whole grains over refined grains has been linked to lower risks of heart disease, type 2 diabetes, cancer and more (7, 8, 9, 10).

Whole grains typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and fiber.

7 Day Low Carb Mediterranean Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

BreakfastLunchDinner
MondayBasil & Spinach ScrambleMixed Bean Salad Salmon Harrisa Yogurt
TuesdaySardines on ToastPanzanella SaladGreek Salad Omelette
WednesdayBerry SmoothieTomato & Watermelon SaladGrilled Aubergine Slices with Hummus
ThursdayBasil & Spinach ScrambleGreek SaladChicken & Peach Fusion
FridaySardines on ToastCarrot, Orange & Avocado SaladSpicy Tomato Baked Eggs
SaturdayBerry SmoothieTomato & Feta OmeletteMoussaka
SundayBasil & Spinach ScrambleMoussaka (leftovers)Chicken & Avocado Salad

Snacks are recommended between meal times. Some great snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

Each day contains less than 100g of carbs.

Day 1: Monday

Breakfast: Basil & Spinach ScrambleBasil and Spinach Scramble

Nutrition

  • Calories – 294
  • Protein – 16g
  • Carbs – 8g
  • Fat – 24g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

  • 2 tbsp olive oil
  • 100g cherry tomatoes
  • 4 eggs
  • 60ml milk
  • handful basil, chopped
  • 200g baby spinach
  • black pepper

Instructions

  1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
  2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can cannellini beans, drained and rinsed
  • 150g pack tomatoes, quartered
  • Handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Salmon Harissa Yogurt

Nutrition

  • Calories – 485
  • Protein – 48g
  • Carbs – 34g
  • Fat – 12g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

  • 50g couscous
  • 2 tbsp sultanas
  • small bunch coriander, chopped
  • 1 tsp ground cinnamon, plus a pinch
  • 200ml hot vegetable stock
  • 1 tbsp honey
  • 1 tbsp olive oil
  • 2 salmon fillets
  • 1 tbsp harissa paste
  • 170g Greek yogurt

Instructions

  1. Heat the grill. Put the couscous, sultanas, most of the coriander, 1 tsp cinnamon & seasoning into a bowl. Pour over hot vegetable stock and set aside for 5 minutes.
  2. Mix together cinnamon, honey & oil. Put salmon on a baking tray, spread over the honey mixture and season. Cook under grill for 8 minutes until the fish is cooked through.
  3. Meanwhile, swirl together the harissa and yogurt. Fluff up the couscous with a fork and serve with the fish and yogurt. Sprinkle with the remaining coriander.

Day 2: Tuesday

Breakfast: Sardines on Toast

Nutrition

  • Calories – 269
  • Protein – 15g
  • Carbs – 22g
  • Fat – 13g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 onion
  • 1 garlic clove, crushed
  • 1 red chilli, chopped and deseeded
  • 1 lemon, juice and zest
  • 1 x 120g cans of sardines in olive oil
  • 2 slices of brown bread
  • small bunch of parsley, chopped

Instructions

  1. Heat the oil in a frying pan, cook onions for a few minutes before adding the garlic, red chilli and lemon zest.
  2. Add sardines and heat for a few minutes until warm.
  3. Toast the bread. Add parsley and a squeeze of lemon juice to the sardines. Divide between toast before serving.

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Greek Salad OmeletteGreek Salad Omelette

Nutrition

  • Calories – 369
  • Protein – 15g
  • Carbs – 10g
  • Fat – 21g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 4 eggs
  • handful of parsley leaves, chopped
  • 1 tbsp olive oil
  • 1 red onion
  • 100g cherry tomato,
  • handful black olives
  • 50g feta cheese, crumbled

Instructions

  1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
  2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

Day 3: Wednesday

Breakfast: Berry Smoothie

Nutrition

  • Calories – 207
  • Protein – 15g
  • Carbs – 27g
  • Fat – 4g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

  • 250g frozen berries
  • 250g Greek yogurt
  • 50ml milk
  • 15g porridge oats
  • 2 tsp honey (optional)

Instructions

  1. Whizz berries, yogurt and milk together until smooth. Stir through porridge oats and pour into glasses. Serve with a drizzle of honey.

Lunch: Tomato and Watermelon SaladWatermelon & Tomato Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g tomatoes, chopped
  • 250g watermelon, cut into chunks
  • 50g feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Dinner: Grilled Aubergine Slices with Hummus

Nutrition

  • Calories – 552
  • Protein – 17g
  • Carbs – 49g
  • Fat – 37g

Prep & cook time: 25 minutes

Ingredients (for 2 people)

  • 1 aubergine, sliced lengthways
  • 2 tbsp olive oil
  • 2 slices brown bread
  • 150g hummus
  • 50g walnuts, toasted
  • 40g parsley, leaves chopped
  • 100g cherry tomatoes, quartered
  • juice ½ lemon

Instructions

  1. Lay aubergine on baking sheet. Add olive oil, then season. Grill for 15 minutes, turning twice until cooked through. Whiz bread into crumbs.
  2. Spread hummus on aubergine slices. Tip breadcrumbs onto a plate, then press the hummus side of the aubergine into the crumbs to coat. Grill again, crumbside up, for 3 minutes. until golden.
  3. Add walnuts, parsley & tomatoes in a bowl, season, then add lemon juice. Serve with salad.

Day 4: Thursday

Breakfast: Basil and Spinach Scramble

Lunch: Greek Salad

Nutrition

  • Calories – 273
  • Protein – 6g
  • Carbs – 14g
  • Fat – 24g

Prep & cook time: 5 minutes

Ingredients (for 2 people)

  • 120g tomatoes, quartered
  • 1 cucumber, peeled, deseeded, then roughly chopped
  • ½ red onion, thinly sliced
  • 16 Kalamata olives
  • 1 tsp dried oregano
  • 50g feta cheese, crumbled
  • 2 tbsp olive oil

Instructions

  1. Place all of the ingredients in a large bowl and lightly season.
  2. Serve with wholemeal bread (optional)

Dinner: Chicken & Peach Fusion

Nutrition

  • Calories – 384
  • Protein – 26g
  • Carbs – 20g
  • Fat – 22g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 200g chicken breasts
  • 2 tbsp olive oil
  • 2 ripe peaches, stoned and cut into quarters
  • 2 tsp red wine vinegar
  • ½ tbsp clear honey
  • ½ red chilli, finely chopped
  • 55g bag herb salad
  • 50g feta cheese, crumbled
  • Broccoli/green beans to serve (optional)

Instructions

  1. Heat a frying pan. Place the chicken in ½ tbsp of oil, and season. Cook for 3-4 minutes on each side until cooked through. Add to a plate.
  2. Place peach slices in ½ tbsp oil with black pepper. Grill for 1-2 minutes each side.
  3. Mix the remaining olive oil, vinegar, honey and chilli. Toss with the salad leaves. Arrange the chicken with the peach slices on top and scatter with feta before serving.

Day 5: Friday

Breakfast: Sardines on Toast

Lunch: Carrot, Orange & Avocado

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g bag rocket (arugula)
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Spicy Tomato Baked Eggs

Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Day 6: Saturday

Breakfast: Berry Smoothie

Lunch: Tomato & Feta Omelette

Nutrition

  • Calories – 320
  • Protein – 19g
  • Carbs – 21g
  • Fat – 20g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

  • 2 tsp olive oil
  • 4 eggs, beaten
  • 8 cherry tomatoes, chopped
  • 50g feta cheese, crumbled
  • mixed salad leaves, to serve (optional)

Instructions

  1. Heat the oil in a frying pan, add the eggs and cook, swirling them occasionally. After a few minutes, scatter the feta and tomatoes. Cook for another minute before serving.

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chili, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Dinner: Moussaka

Nutrition

  • Calories – 457
  • Protein – 36g
  • Carbs – 18g
  • Fat – 24g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, finely chopped
  • 500g lean beef mince
  • 1 aubergine
  • 2 tbsp tomato purée
  • 2 tsp ground cinnamon
  • 200g pack feta cheese, crumbled
  • Fresh mint
  • Brown bread, to serve (optional)

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
  3. Sprinkle the feta and dried mint over the mince. Serve with toasted bread.

Day 7: Sunday

Breakfast: Basil and Spinach Scramble

Lunch: Moussaka (leftovers)

Dinner: Chicken & Avocado Salad

Nutrition

  • Calories -396
  • Protein – 31g
  • Carbs – 15g
  • Fat – 26g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 2 skinless chicken breast
  • 2 tsp olive oil (1 for the salad)
  • 2 tsp smoked paprika
  • 1 avocado, diced
  • ½ tsp red wine vinegar
  • ½ tbsp parsley, chopped
  • 120g tomatoes, chopped
  • ½ red onion, thinly sliced

Instructions

  1. Heat grill to medium. Rub the chicken with 1 tsp of the olive oil and the paprika. Cook for 4-5 minutes each side until lightly charred and cooked through.
  2. Mix the salad ingredients together, season and add the rest of the oil. Thickly slice the chicken and serve with the salad.

Low Carb Mediterranean Diet Shopping List

This shopping list corresponds exactly to the 7-day low carb Mediterranean diet plan, serving 2 people. No snacks are included.

7 Day Low Carb Mediterranean Diet Shopping List

Get the full PDF of the meal plan and shopping list here.

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of health Mediterranean low carb recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page. Start stacking out your kitchen and you’ll have a routine you can follow in no time.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.

Get 28 Day Mediterranean Plan (100+ Recipes)

X