7 Day Mediterranean Low Carb Meal Plan with Shopping List

Are you tired of the same old meal routine and want to try something new that can improve your health? Look no further than the Mediterranean and low carb diet! By combining the two diets, you can enjoy delicious meals while also losing weight and improving your overall health. In this article, we'll provide you with a comprehensive 7 day meal plan and shopping list to get you started on this journey.

Introduction: Understanding the Mediterranean and Low Carb Diet

The Mediterranean diet is a heart-healthy eating plan inspired by the traditional foods and lifestyle of countries that border the Mediterranean sea. It emphasizes the consumption of whole, nutrient-rich foods such as fruits, vegetables, nuts, and olive oil, while limiting the intake of processed foods, red meats, and refined sugars.

On the other hand, a low carb diet involves reducing your overall carbohydrate intake to promote weight loss, improve blood sugar levels, and prevent chronic diseases such as diabetes. By reducing your carb intake, your body is forced to burn stored fat for energy, leading to weight loss.

Recent studies have shown that combining the principles of the Mediterranean diet with a low carb approach can have even greater health benefits. This hybrid diet, known as the Mediterranean low carb diet, emphasizes the consumption of whole, nutrient-rich foods while limiting carbs to those found in fruits, vegetables, and whole grains. This approach has been shown to improve heart health, promote weight loss, and reduce the risk of chronic diseases such as diabetes and cancer.

Benefits of the Mediterranean and Low Carb Diet

Combining the two diets can lead to a myriad of health benefits. Firstly, you'll be consuming a variety of nutrient-dense foods that provide the vitamins and minerals essential for optimal health. Secondly, limiting your carbohydrate intake could lead to better blood sugar control and a decreased risk of chronic diseases such as diabetes and heart disease.

Moreover, incorporating wholesome Mediterranean foods into your diet could lead to a reduction in inflammation and oxidative stress in your body, two factors that contribute to chronic diseases such as cancer and Alzheimer's. Lastly, following a low carb Mediterranean diet could lead to sustainable weight loss without feeling deprived or overly restrictive.

One of the key benefits of the Mediterranean and low carb diet is that it can improve brain function and mental health. Studies have shown that the Mediterranean diet, which is rich in healthy fats and antioxidants, can help reduce the risk of depression and cognitive decline. Additionally, the low carb aspect of the diet can help stabilize blood sugar levels, which can improve mood and energy levels.

Another benefit of this diet is that it can be easily customized to meet individual needs and preferences. For example, vegetarians and vegans can follow a Mediterranean and low carb diet by incorporating plant-based sources of protein such as legumes and nuts. Similarly, those who prefer a higher fat intake can opt for foods such as avocado and olive oil, while those who prefer a lower fat intake can choose leaner protein sources such as fish and chicken.

Planning Your 7 Day Meal Plan

The meal plan below provides you with 7 days worth of delicious, nutrient-dense meals that follow the principles of both the Mediterranean and low carb diet. Each day, you'll enjoy a variety of fruits, vegetables, lean proteins, and healthy fats.

It's important to note that you can adjust the portion sizes and ingredient list to fit your individual needs. Additionally, feel free to mix and match meals between days based on your preferences.

When planning your meals, it's also important to consider your budget and time constraints. To save money, try buying in bulk and using ingredients that are in season. To save time, consider meal prepping on the weekends or using a slow cooker for easy, hands-off cooking.

Remember, the key to success with any meal plan is consistency. Stick to your plan as much as possible, but don't beat yourself up if you slip up occasionally. Just get back on track with your next meal and keep moving forward towards your health goals.

Day 1 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Avocado and Egg Toast: 1 slice whole-grain toast topped with 1/2 smashed avocado, and 1 poached egg.
Fresh fruit salad: Chopped fresh mixed berries, pineapple and kiwi tossed together.

Lunch:

Salad Nicoise: Tuna, green beans, boiled eggs, tomatoes, and salad greens topped with dijon vinaigrette
Orange: 1 small orange

Dinner:

Grilled salmon: 4oz fillet of salmon with a side of asparagus
Green salad: Romaine lettuce leaves, cherry tomatoes, and cucumber, drizzled with olive oil and balsamic vinegar

Snacks:

Trail mix: Mix together almonds, pistachios, and dried cranberries
Green apple: 1 small green apple sliced and served with 1 tbsp. almond butter

It is important to note that this menu is designed to provide a balanced and nutritious diet. The breakfast options include healthy fats from the avocado and protein from the egg, while the fresh fruit salad provides a variety of vitamins and antioxidants. The lunch option of Salad Nicoise is a great source of lean protein and fiber, while the orange provides a boost of vitamin C. The dinner option of grilled salmon is high in omega-3 fatty acids and paired with asparagus, which is a great source of fiber and folate. Lastly, the snacks provide a healthy alternative to processed snacks, with the trail mix providing healthy fats and the green apple with almond butter providing a balance of protein and carbohydrates.

Day 2 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Greek Yogurt Bowl: Plain Greek yogurt topped with blueberries, sliced almonds, and a drizzle of honey
Hard boiled egg: 1 hard boiled egg

Lunch:

Grilled chicken salad: Grilled chicken breast, leafy greens, cherry tomatoes, and sliced bell pepper, with a lime-cilantro dressing
Apple: 1 small apple

Dinner:

Mushroom Risotto: Mushroom Risotto with a side of roasted brussel sprouts

Snacks:

Carrots and hummus: baby carrots served with garlic hummus
Berries: 1 cup of mixed berries such as strawberries, raspberries, and blackberries

It is important to note that all of the meals listed above are high in protein and fiber, which can help keep you feeling full and satisfied throughout the day. Additionally, the ingredients used in these meals are all fresh and healthy, providing your body with the nutrients it needs to function at its best.

Day 3 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Smoothie bowl: Make a smoothie bowl by blending together ½ banana, ½ cup mixed berries, ½ cup almond milk and 1 scoop of protein powder and topped with a sprinkle of sugar-free muesli.

Lunch:

Turkey and cheese slices: Turkey slices with cheese, a side of cherry tomatoes, and cucumber
Grapes: 1 small bunch of grapes

Dinner:

Cauliflower pizza: homemade cauliflower based pizza topped with mixed veggies and cheese

Snacks:

Blueberries and almonds: ½ cup of blueberries with a handful of almonds
String cheese: 1-2 sticks of low-fat string cheese

Day 4 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Scrambled eggs and veggies: Scrambled eggs with sautéed mushrooms and spinach
Orange: 1 small orange

Lunch:

Chicken salad wrap: Cooked chicken breast with mixed greens wrapped in a whole-wheat tortilla
Fresh cucumber slices: a side of fresh cucumber slices

Dinner:

Chicken Souvlaki: Marinated grilled chicken souvlaki with a Greek salad on the side (no feta!)

Snacks:

Cherry tomatoes and mozzarella: cherry tomatoes and mozzarella balls drizzled with balsamic
Almonds and dried figs: ½ cup of almonds with 2-3 dried figs

Day 5 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Omelet: An omelet made with 2 eggs and sautéed spinach and mushrooms
Almond milk: 1 cup of almond milk unsweetened

Lunch:

Baked salmon salad: Baked salmon on a bed of greens with a lime-cilantro dressing
Orange: 1 small orange

Dinner:

Steak and veggies: Grilled flank steak with roasted vegetables

Snacks:

Blueberries and Greek yogurt: ½ cup of blueberries with ½ cup of plain Greek yogurt
Walnuts: 1 handful of walnuts

Day 6 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Baked avocado egg: Half an avocado filled with an egg and baked in the oven for 15-20 minutes

Lunch:

Turkey and cheese slices: Turkey slices with cheese, a side of cherry tomatoes, and cucumber
Grapes: 1 small bunch of grapes

Dinner:

Shrimp scampi: Shrimp scampi served over zucchini noodles

Snacks:

Carrots and hummus: baby carrots served with garlic hummus
Berries: 1 cup of mixed berries such as strawberries, raspberries, and blackberries

Day 7 Menu: Breakfast, Lunch, Dinner, and Snacks

Breakfast:

Greek omelet: An omelet made with 2 eggs, feta cheese, and chopped tomato and cucumber
Green smoothie: A green smoothie made with spinach, kale, cucumber, lemon juice, and almond milk

Lunch:

Grilled chicken salad: Grilled chicken breast, leafy greens, cherry tomatoes, and sliced bell pepper, with a lime-cilantro dressing
Apple: 1 small apple

Dinner:

Spinach and feta stuffed chicken: Spinach and feta stuffed chicken breast served with a roasted vegetable medley

Snacks:

String cheese and apple: 1-2 sticks of low-fat string cheese with 1 small apple
Trail mix: Mix together almonds, pistachios, and dried cranberries

Nutritional Value of Each Meal for Optimal Health

In order to optimize your health and well-being, it's important to get a variety of essential nutrients in your meals. The meals we've provided are nutrient-dense and balanced with a variety of vitamins and minerals to support your body's functions.

They are also all low in carbohydrates, high in protein from lean meats and healthy fats from olive oil, avocados, and nuts. This combination of nutrients can help with satiety and energy levels throughout the day.

Shopping List for Your Mediterranean Low Carb Meal Plan

Here is a list of the ingredients you'll need to buy to prepare all the meals for the 7 day meal plan:

Assorted vegetables (such as avocados, cherry tomatoes, asparagus, spinach, mushrooms, cucumbers, bell peppers, brussel sprouts, zucchini)
Assorted fruits (such as mixed berries, apples, oranges, grapes, pineapple and kiwi)
Assorted nuts (such as almonds, pistachios, and walnuts)
Fresh or frozen salmon and shrimp
Assorted lean meats (such as chicken breast, flank steak and tuna)
Hard boiled eggs
Low-fat string cheese
Feta Cheese (for the Greek meals)
Assorted salad greens
Whole-grain bread and tortillas
Eggs
Greek yogurt
Almond milk (unsweetened)
Olive oil and balsamic vinegar
Garlic hummus

Tips to Stick to Your Meal Plan for Best Results

Here are a few tips to help you stick to the 7 day meal plan:

Plan ahead: Take time to plan out your grocery shopping list and prepare your meals ahead of time to prevent last-minute decisions that could lead to unhealthy food choices.
Start your day with a healthy breakfast: Eating a nutritious breakfast can help power you through the day and prevent overeating later on.
Stay hydrated: Drink plenty of water throughout the day to stay hydrated and prevent overeating.
Get creative: Use herbs and spices to add flavor to your meals and keep things interesting.
Find a support system: Enlist the help of a friend or family member to make meal prep and healthy eating more enjoyable and manageable.

By following these tips and sticking to the 7 day meal plan, you'll be well on your way to enjoying the benefits of a low carb Mediterranean diet. Happy eating!