3 Day Mediterranean Keto Meal Plan (Low-Carb & Heart-Healthy)
Combining the health benefits of the Mediterranean diet with the fat-burning focus of the ketogenic diet may sound like a challenge, but it’s not only possible. This Mediterranean Keto Meal Plan is a powerful way to support heart health, reduce inflammation, and promote sustainable weight loss. The Mediterranean Keto Meal Plan blends the best of both worlds: the healthy fats, lean proteins, and anti-inflammatory ingredients of the Mediterranean lifestyle with the low-carb, high-fat structure of keto.
Whether you’re new to either approach or looking for a more heart-smart way to follow keto, this plan will help you stay in ketosis while enjoying delicious, nutrient-rich meals inspired by the Mediterranean coast.
Read more about Mediterranean Diet For Beginners: Ultimate Guide to Mediterranean Cooking, and also Keto Diet For Beginners: An Easy Guide
What Is the Mediterranean Keto Meal Plan?
The Mediterranean Keto Meal Plan emphasizes whole foods, healthy fats like olive oil and fatty fish, fresh vegetables, moderate protein, and low consumption of processed foods. It has been extensively studied for its cardiovascular benefits and anti-inflammatory effects.
Keto, on the other hand, is a high-fat, very low-carb diet designed to switch your body into a state of ketosis—burning fat for fuel instead of carbohydrates.
The Mediterranean Keto approach combines both by focusing on:
- Healthy fats: olive oil, avocado, nuts, seeds, fatty fish
- Lean proteins: wild-caught salmon, chicken, eggs, shellfish
- Low-carb vegetables: spinach, arugula, zucchini, eggplant
- Flavorful herbs and spices: garlic, oregano, rosemary, turmeric
- Avoiding: grains, starchy vegetables, legumes, and most fruits
Mediterranean Keto Meal Plan (3 Days)
Day 1
Breakfast: Scrambled eggs cooked in olive oil with spinach and feta cheese. Protein-rich, low-carb, and full of Mediterranean flavor.
Lunch: Grilled salmon with arugula, olives, cherry tomatoes, and avocado, drizzled with olive oil and lemon juice. Omega-3s and healthy fats support heart and brain health.
Dinner: Zucchini noodles tossed in pesto with grilled shrimp. Light, satisfying, and packed with anti-inflammatory herbs.
Snack/Add-On: A handful of walnuts or 1 boiled egg with olive oil drizzle
Day 2
Breakfast: Greek-style omelet with tomatoes, olives, herbs, and goat cheese
Lunch: Grilled chicken thighs with a cucumber and olive salad and tahini dressing
Dinner: Eggplant lasagna (sliced eggplant layered with ground turkey, tomato sauce, and mozzarella cheese—no noodles)
Snack/Add-On: Celery sticks with avocado dip or a few macadamia nuts
Day 3
Breakfast: Smoothie with unsweetened almond milk, spinach, chia seeds, and a scoop of plant-based protein powder
Lunch: Tuna-stuffed avocado with chopped red peppers and olive oil dressing
Dinner: Lamb chops with cauliflower mash and garlic-roasted green beans
Snack/Add-On: Small serving of olives or coconut yogurt (unsweetened)
Tips for Success on the Mediterranean Keto Diet
- Prioritize Quality Fats: Use extra virgin olive oil as your primary fat source. Avoid processed seed oils and butter as your main fats—stick to Mediterranean-approved oils.
- Stay Hydrated: Electrolyte balance is key on keto. Drink plenty of water and consider adding mineral-rich sea salt or a keto electrolyte supplement.
- Limit Dairy and Monitor Cheese Intake: While Mediterranean diets allow for some cheese, overdoing it can cause inflammation or stall weight loss for some people. Choose goat or sheep milk cheeses when possible.
- Keep Fruit Minimal: Most fruits are too high in sugar for keto, but small amounts of berries (like raspberries or blackberries) can be enjoyed in moderation.
- Use Herbs Generously: Herbs like rosemary, thyme, oregano, basil, and turmeric not only add flavor but also provide anti-inflammatory and antioxidant benefits.
Plan Ahead
Having Mediterranean Keto-friendly staples on hand—like hard-boiled eggs, olives, pre-washed greens, grilled proteins, and low-carb dips—will make staying on track easier.
Health Benefits of Mediterranean Keto
- Supports weight loss without feeling deprived
- Improves blood sugar control, ideal for those with insulin resistance
- Reduces inflammation through antioxidants and omega-3s
- Promotes heart health with monounsaturated fats and low sugar intake
- Enhances brain function and mood, especially when combined with nutrient-dense seafood
The Mediterranean Keto Meal Plan is a smart, sustainable way to approach low-carb eating while supporting heart and brain health. By focusing on fresh, whole ingredients and prioritizing anti-inflammatory fats and lean proteins, you’ll get the best of both worlds—metabolic benefits from keto and long-term wellness from the Mediterranean way of life.
If you’re looking for a low-carb plan that doesn’t feel restrictive and tastes incredible, the Mediterranean Keto diet might be the perfect fit for you.
