The Mediterranean Keto Diet: Food List, Sample Meal Plan, and Recipes

 Overview of the Mediterranean Keto Diet

The Mediterranean keto diet combines the principles of the Mediterranean diet, known for its heart-healthy benefits, with a low-carb, high-fat ketogenic diet. The goal is to reap the benefits of both: weight loss and blood sugar control from keto, and cardiovascular and overall health benefits from the Mediterranean diet.

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Food list

**Protein**

- Fish and seafood (salmon, sardines, mackerel, shrimp)

- Poultry (chicken, turkey)

- Eggs

- Lean cuts of meat (in moderation)

- Cheese (feta, goat cheese, mozzarella)

- Greek yogurt (full-fat, plain)

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**fat**

Olive oil (extra virgin)

- Avocado and avocado oil

- Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds)

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**Vegetables (Low Carb)**

- Leafy greens (spinach, kale, arugula)

- Cruciferous vegetables (broccoli, cabbage, Brussels sprouts)

- Zucchini

- eggplant

- Black paper

- cucumber

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**Fruit (in moderation due to carb content)**

- Berries (strawberries, blueberries, raspberries)

- tomato

- avocado

**Herbs and Spices**

- Garlic

- Basil

- Oregano

- Rosemary

- Theme

- Mint

**Miscellaneous**

- Nuts (almonds, walnuts)

- Seeds (chia, flax)

- Dark chocolate (in moderation, with at least 70% cocoa)

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Sample meal plan

**Day 1**

**Breakfast** 

Greek yogurt with a few berries and a sprinkle of chia seeds.

*Lunch** 

Grilled chicken salad with mixed greens, olives, cucumbers, feta cheese, and olive oil.

**Snack:**

 A handful of almonds.

**Dinner**

 Baked salmon with spinach and garlic sauteed in olive oil.

**Dessert** 

A small piece of dark chocolate.

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**Day 2**

**Breakfast**

 Omelet with spinach, tomato and feta cheese, cooked in olive oil.

**Lunch**

 Tuna salad with mixed greens, avocado, and lemon olive oil.

**Snack** 

A few olives.

**Dinner**

 Grilled shrimp with zucchini noodles tossed in garlic and olive oil sauce.

**Sweet** 

Greek yogurt with walnut sprinkles.

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 recipes.

**1. Mediterranean Keto Salad**

*Ingredients*

- 2 cups of mixed vegetables

- 1/2 cup cherry tomatoes, halved

- 1/4 cup cucumber, chopped

- 1/4 cup red onion, finely chopped.

- 1/4 cup olives, pitted and diced.

- 1/4 cup feta cheese, crumbled

- 1 grilled chicken breast, diced.

- 2 tablespoons of olive oil

- 1 tablespoon of red wine vinegar

- Salt and pepper to taste

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*Instructions*

1. Combine mixed greens, cherry tomatoes, cucumber, red onion, and olives in a large bowl.

2. Top with grilled chicken slices and feta cheese.

3. In a small bowl, whisk together the olive oil, red wine vinegar, salt and pepper.

4. Drizzle the dressing over the salad and toss to combine.

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**2. Baked Salmon with Spinach**

*Ingredients:*

- 2 salmon fillets

- 2 tablespoons of olive oil

- 2 cloves of garlic, minced

- 4 cups fresh spinach

- Salt and pepper to taste

- Lemon wedges for serving

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*Instructions:*

1. Preheat oven to 375°F (190°C).

2. Place salmon fillets on a baking sheet, drizzle with 1 tablespoon olive oil, and season with salt and pepper.

3. Bake for 15-20 minutes, or until salmon is cooked through.

4. In a large pan, heat the remaining olive oil over medium heat.

5. Add the garlic and sauté until fragrant, about 1 minute.

6. Add spinach and cook until wilted, about 3-4 minutes.

7. Serve the baked salmon on a bed of cooked spinach with lemon wedges on the side.

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**3. Avocado and Berry Smoothie**

*Ingredients:*

- 1 ripe avocado

- 1/2 cup mixed berries (strawberries, blueberries, raspberries)

- 1 cup unsweetened almond milk

- 1 tablespoon of chia seeds

- A few ice cubes

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*Instructions:*

1. Cut the avocado in half, remove the pit, and scoop the flesh into a blender.

2. Add mixed berries, almond milk, chia seeds and ice cubes.

3. Blend until smooth and creamy.

4. Pour into a glass and enjoy immediately.

This plan and these recipes provide a nutritious and satisfying way to follow the Mediterranean Keto Diet.