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.
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