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Following a lower-carb Mediterranean diet can provide many health benefits and dramatically improve your overall health.

In this blog post, I’m sharing:

the difference between keto and low-carbohydrate meal plans
which foods to include in a low carbohydrate meal plan
my top 10 favorite low-carb recipes

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Keto vs. Low Carb Meal Plans

To clarify, I am not referring to a ketogenic diet, which refers to a diet that restricts daily carbohydrate consumption to less than 50 grams a day. While there are benefits to following this type of diet, at least for a time, this is not what I am highlighting in this post.

Rather, I am referring to a diet where your daily consumption of carbohydrates is around 100-150 grams a day. My personal carbohydrate consumption goal for each day is between 80-100 grams of carbs, and this has allowed me to maintain a healthy weight and still be able to enjoy the foods that I love. To figure out your unique macronutrient needs for each day (protein, fat, and carbohydrate), check out my post How to Calculate Your Macros to Lose Weight Quickly & Effortlessly.

Keto = < 50 g. of carbs/day

Low Carb = 100 - 150 g. of carbs/day (depending on your unique caloric needs each day.)

The typical American eats around 250 grams of carbohydrates each day, far more than what is necessary to support health. To make things worse, this level of carbohydrate consumption is not from healthy carbs, but rather mostly from processed junk food that contributes to weight gain and disease (including diabetes and heart disease).

How to Choose Healthy Carbs

The types of carbohydrates you eat matter as not all carbohydrates are created equal.

Healthy carbohydrates come from real, whole foods.

These foods include:

fresh fruits
fresh vegetables
beans, legumes, and lentils
brown rice
quinoa
sweet potatoes
red potatoes (cooked and cooled)
nuts, especially pistachios, macadamia nuts, hazelnuts, and cashews
seeds, including pumpkin seeds, sunflower seeds, and chia seeds

Healthy carbohydrate foods also include fiber, natural sugars that support energy, and are low on the glycemic index, meaning they will not spike your blood sugar.

For a deeper dive into the glycemic index, check out my post 4 Tricks to Manage Sugar Cravings.

Unhealthy carbs include:

white bread
white pasta
white rice
white crackers
white tortillas
breakfast cereals
fruit juice
soda
french fries
“Junk food” - potato chips, cakes, cookies, pastries, candy, ice cream, frozen yogurt

When Low Carb Meets Mediterranean Diet

The Mediterranean Diet is a diet that focuses on eating lots of healthy fats, whole grains, fruits and vegetables, nuts, seeds, and beans. It became popular in the 1950s when it was discovered that people living in the Mediterranean region had a drastically lower rate of heart disease. Many studies have been done on this diet since that time that has shown the Mediterranean diet provides many health benefits.

The Mediterranean Diet focuses on:

healthy fats rich in Omega-3s
eating fish at least twice a week
preparing meals with lots of vegetables served with whole grains and high-quality protein
enjoying lots of fresh fruit

Health benefits of the Mediterranean diet include:

lowers the risk of developing high cholesterol, diabetes, high blood pressure, heart disease, and stroke
supports longevity
improves brain health and decreases the risk of developing dementia

By combining a low-carb and Mediterranean diet, you enjoy all the health benefits that come with following a whole-foods Mediterranean diet in addition to the low-carb benefits of increased satiety, better blood sugar control, and improved energy levels.

How You Can Drastically Improve Your Health By Following the Mediterranean Diet

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In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and was something that I thought I would always have to live with.

However, I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches. In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health.

I started applying what I learned by following a Mediterranean-based diet and immediately saw great results!

After implementing a Mediterranean-based diet, I quickly noticed my energy levels drastically improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”) and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all my recipes that I had used and developed at this time and started sharing them with others with the hopes that they would feel just as amazing as I was feeling.

Eating a Mediterranean diet restored my physical and mental health.

My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.

Get the ebook here, or get the hard copy on Amazon!

10 Low Carb Mediterranean Diet Recipes to Try Today

Low Carb Pork “Fried Rice”

Servings: 5

Ingredients:

2 T. avocado oil
3 eggs, whisked
1 lb. ground pork
4 green onions (white & green parts), diced
2 teaspoons dried ginger + 1 teaspoon fresh ginger
1 T. minced garlic
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. red pepper flakes
salt & pepper to taste
3 cups cauliflower rice (can use frozen)
¼ cup coconut aminos
¾ cup frozen mixed peas & carrots
hot sauce to taste (make sure it is paleo & Whole30 complaint)

Directions:

In a saucepan, add 1 tablespoon avocado oil and scrambled eggs. Cook for 2-3 minutes over medium heat, mixing the eggs with a spoon or spatula, until the eggs are cooked through. Remove the eggs from the saucepan and set aside for later.
Add 1 tablespoon of avocado oil and the ground pork to the saucepan and cook over medium heat. Cook until the pork is fully cooked through, about 10 minutes.
Add the remaining ingredients to the saucepan and cook on medium heat until the frozen veggies are soft and cooked through.
Remove from heat and add the scrambled eggs.
Add more hot sauce, coconut aminos, garlic powder, ginger, and red pepper flakes to taste if needed.
Serve immediately or store in the fridge to enjoy later.

Notes:

I find the amount of spices needed for this recipe greatly varies by personal preference. Start with the recommended amounts listed in this recipe, then add more spice if needed to meet your personal taste preference.

Nutrition:

Savory Baked Salmon & Asparagus

Servings: 8

Ingredients:

2 - 3 lb. salmon fillet, wild-caught (skin-on is fine, just remove after baking)
25 - 30 asparagus spears
3 T. olive oil
salt & pepper to taste

Directions:

Preheat the oven to 400 degrees F.
Place the salmon in a greased baking dish, then drizzle lightly with olive oil.
Lay the asparagus around the salmon, and drizzle with olive oil.
Season with salt and pepper.
Bake for 20-25 minutes, until the salmon reaches an internal temperature of 145 degrees F.
Remove from the oven and serve immediately, removing the skin if needed.

Nutrition:

Nutritional info is for 2.5 lbs. of salmon and 30 asparagus spears.

Paleo Burger Bowls

Servings: 4

Ingredients for the Burger:

1 lb. grass-fed ground beef (85% lean, 15% fat)
1 egg
1 tsp. garlic powder
1 tsp. onion powder
½ teaspoon Himalayan pink salt
½ teaspoon ground black pepper

For the Salad Bowl:

3 cups chopped lettuce or arugula
1 chopped onion (yellow or red)
1 beefsteak tomato, diced
your choice of condiments (bbq sauce, mustard, and ketchup)

Directions:

Start the grill and allow it to heat up.
In a bowl, combine the ground beef, egg, garlic powder, onion powder, salt and pepper. Mix until well combined.
Form the blend into 4 patties, then place onto the preheated grill.
Cook for 5 minutes, then flip the burgers and cook for another 5 minutes.
Remove the burgers from the grill and place on a plate.
Assemble the bowls by adding the lettuce, onion, and tomato. Place one beef patty in the bowl and top with your choice of condiments.

Nutrition:

Jambalaya

Servings: 8

Ingredients:

2 T. olive oil
2 lbs. Andouille sausage, cut into coins (or a Whole30-approved Sausage)
1 lb. shrimp, tails removed and deveined
1 cup celery, chopped
1 cup green or red bell pepper, diced
1 cup onion, diced
1 Tablespoon minced garlic
3 T. tomato paste
1 (14.5 oz) can diced tomatoes, (do not drain)
1 tsp. oregano
1 tsp. basil
1 tsp. garlic
1 tsp. smoked paprika
1 T. thyme
1 T. Cajun seasoning
1 T. creole seasoning
2 bay leaves
3 cups cauliflower
3 cups chicken bone broth

Directions:

In a pot, add the olive oil and andouille sausage. Fry the sausage pieces on both sides until browned, then remove from the pot.
Add the celery, green bell pepper, and onion to the pot and cook on medium-high heat until the veggies are soft.
Once soft, add the minced garlic and tomato paste and cook for 3 - 4 minutes.
Add the diced tomatoes and spices and mix.
Add the cauliflower rice and chicken stock and bring to a simmer.
If you want the jambalaya to be thicker, allow it to simmer for a few minutes, uncovered, to allow it to thicken. Then, cover with a lid and allow it to simmer for about 10 minutes.
Remove the lid, mix everything together, then serve.

Nutrition:

Calories: 248 | Fat: 11 g. | Carbs: 10 g. | Protein: 26 g. | Sugar: 4 g.

Traditional Middle Eastern Shakshuka

Servings: 6

Ingredients:

3 T. olive oil or ghee
1 yellow onion, diced
1 red bell pepper, diced
1 cup mushrooms, diced (optional)
2 teaspoons minced garlic (about 4 cloves)
2 (14.5 oz) cans diced tomatoes, one can drained of liquid
2 tsp. paprika
1 tsp. cumin
½ tsp. chili powder
¼ tsp. Himalayan pink salt
¼ tsp. ground black pepper
6 eggs
1 bunch of fresh cilantro, chopped (about ½ - ¾ cup)

Directions:

Add the olive oil or ghee to a frying pan with the diced onion, bell pepper, mushrooms and garlic. Cook on medium heat until the vegetables are soft.
Add the diced tomatoes (with the juice of one can) to the pan and combine.
Add the paprika, cumin, chili powder, salt and pepper, then allow the dish to come to a simmer.
Using a spoon, make 6 small wells in the dish and crack an egg into each well.
Cover the pan with a lid and allow to cook for 6-8 minutes. If you want the yolks to be runny, remove the lid after 6 minutes. If you want the yolks to be more formed, allow the eggs to cook for closer to 8 minutes.
Top with the fresh cilantro (and feta cheese if your diet allows), then serve.

Nutrition:

Whole30 Grilled Chicken Salad

Servings: 4

Ingredients:

1 lb. chicken breasts
1 bag mixed spring greens
1 yellow bell pepper, cut into slices
1 red onion, cut into thin slices
1 cup cherry tomatoes, cut in halves
Primal Kitchen Salad Dressings

Optional Additions:

crumbled bacon
walnut pieces
dried cranberries (no sugar added)
feta cheese (do not include if following a Paleo or Whole30 diet)

Directions:

Start your grill and allow it to heat up. If you have a pellet grill or are able to control the temperature, set it to around 350 degrees F.
Place the chicken on the grill and cook for 8-10 minutes on each side, until the chicken has reached an internal temperature of 165 degrees F. Once they are cooked, transfer to a plate and allow them to sit for about 5 minutes.
Prepare your salad in either a large salad bowl or divided into 4 individual salads. Evenly distribute the spring greens, yellow bell pepper, red onion, and cherry tomatoes.
Add crumbled bacon, walnut pieces, dried cranberries, or any other addition to your salad that you’d like.
Top with the grilled chicken.
Serve with about 2 Tablespoons salad dressing per salad.
Enjoy!

Nutrition:

Mediterranean Spinach, Tomato & Feta Frittata

Servings: 2

Ingredients:

1 T. olive oil
4 eggs
½ cup baby spinach
6 cherry tomatoes, cut in half
¼ cup yellow onion, finely chopped
¼ cup mushrooms, finely chopped
2 tsp. fresh crushed garlic
6 green olives
¼ cup feta cheese, crumbled
Fresh or dried basil, to taste
Coarse pink Himalayan salt and black pepper to taste

Directions:

Set the stovetop burner to low- medium heat.
In a measuring cup, whisk together the eggs.
Coat the skillet with the olive oil, then add the scrambled eggs to the skillet.
Set the vegetables and feta cheese on top of the scrambled eggs, then place a lid on top of the skillet.
Let the frittata cook with the lid on for 5-10 minutes, until the top of the frittata is formed and there is no liquid egg.
Remove the lid and add the fresh or dried basil.
Serve immediately or store in the fridge or freezer.

Nutrition:

Calories: 297 | Total Fat: 21 g | Total Carb: 10 g | Protein: 5 g

Homemade Spiced Nuts

Servings: 12

Ingredients:

3 cups total of assorted raw nuts. Options include almonds, pecans, walnuts, cashews, Brazil nuts, etc.
1 ½ T. olive oil
½ tsp. coarse pink Himalayan salt
½ tsp. cumin
½ tsp. chili powder
¼ tsp. dried garlic
¼ tsp. cayenne
⅛ tsp. ground black pepper

Directions:

Preheat the oven to 350 degrees F. In a bowl, combine the nuts, olive oil and spices. Mix until evenly coated.
Lay the nuts out onto a baking sheet lined with parchment paper, making sure they are in a single layer.
Bake for 15 minutes, then remove from the oven.
Store in an airtight container once completely cooled.

Nutrition for ¼ cup:

Calories: 175 | Total Fat: 16 g | Total Carb: 7 g | Protein: 5 g

Perfect Deviled Eggs

Servings: 6

Ingredients:

6 eggs
1 tsp. yellow mustard
¼ cup mayonnaise or whole Greek Yogurt
Himalayan pink salt and ground black pepper to taste
smoked paprika to taste

Directions:

Add 6 whole eggs to a pot of water and baking soda and bring the water to a boil.
Once the water has started to boil, set a timer for 10 minutes.
After 10 minutes, allow the eggs to cool in the pot with the water or move the eggs to a bowl of ice water, which can also aid in peeling the shells off more easily.
Once cooled, peel off the egg shells and cut the eggs in half.
Scoop out the yolks and add to a bowl.
Add 1 tsp. yellow mustard, 1/4 cup mayonnaise or whole Greek yogurt, salt, and pepper to the bowl with the egg yolks.
Scoop the mixture back into the egg whites, then sprinkle with smoked paprika.

Nutrition (for two halves):

Calories: 269 | Total Fat: 23 g | Total Carb: 1 g | Protein: 13 g

Baked Mediterranean Shrimp with Tomatoes & Feta

Servings: 4

Making the Greek Tomato Sauce:

Ingredients:

3 T. olive oil
1 yellow onion, chopped
1 clove garlic, minced
5 ripe beefsteak tomatoes, finely chopped (about 4.5 cups total)
2 T. chopped fresh parsley
2 tsp. dried oregano
1 cup dry red wine (I use Prophecy Pinot Noir)
1 (8 oz.) can tomato sauce
¼ tsp. ground cinnamon
⅛ tsp. ground allspice
salt & black pepper to taste

Directions:

In a large saucepan, combine the olive oil, chopped onion, and garlic and cook on low-medium heat until the onions are soft and translucent.
Add the tomatoes, parsley, and oregano and cover the pan. Allow to simmer until the tomatoes are cooked down and very tender (about 25 minutes.)
Add the wine, tomato sauce, cinnamon, allspice, salt, and pepper and simmer for an additional 20 minutes.

Making the Shrimp, Tomato & Feta Dish:

Ingredients:

prepared Greek Tomato Sauce
½ cup clam juice*
1½ pounds large, uncooked shrimp (deveined)*
8 oz. feta cheese (½ lb.)*

Directions:

Preheat the oven to 475° F (245° C).
Remove the tails from the shrimp, then place them evenly in a greased 9x13 baking dish.
Add the clam juice to the Greek Tomato sauce, mixing thoroughly, then pour all of the sauce over the shrimp in the baking dish.
Add the feta cheese to the dish (either whole or crumbled), then place the dish in the oven.
Bake for 15 minutes, until the dish is bubbling and hot.
Remove from the oven and serve with pasta or quinoa.

Notes:

*I once tried using fish sauce in place of the clam juice, and it was SO salty that the dish was almost inedible. Learn from my mistake and go straight for the clam juice for this recipe.

*It is important to use uncooked shrimp as using already cooked shrimp and baking for 15 minutes can make the shrimp tough and chewy.

*Choose your feta cheese wisely and opt for a feta that is made with real sheep’s milk, making it a truly authentic feta cheese. A lot of feta cheeses found in grocery stores are made with cow’s milk. The feta cheese I purchase is Olympiana and Mt. Vikos. Brands that use cow’s milk include Athenos and Taste of Inspiration.

Nutrition:

Other recipe collections you might enjoy:

10 Soups & Stews to Make on the Mediterranean Diet

10 Easy & Healthy Breakfast Recipes for the Mediterranean Diet

10 Quick & Easy Side Dish Recipes for the Mediterranean Diet

Start Eating Healthy with the Mediterranean Diet

If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.

Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 3 years.

I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.

Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my ebook Top 10 Must-Try Mediterranean Diet Recipes by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.

Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List

I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!