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Home > Meal Plans > 3-Day Low Carb Mediterranean Diet Plan

3-Day Low Carb Mediterranean Diet Plan

Here’s a SIMPLE, 2000-ish calorie Mediterranean diet plan that you can easily customize for your goals.  You can be in and out of the kitchen in under 1 hour if you can multi-task!


GROCERY LIST

PRODUCE

  • 3 medium avocados
  • Medium red onion
  • 4 limes
  • Cilantro
  • 2 bundles parsley
  • Bundle spinach
  • Frozen peas
  • Blueberries
  • Head of cauliflower
  • Carton cherry tomatoes
  • 1 medium cucumber
  • 3 lemons
  • 18oz Crimini (or portobello) mushroom caps
  • Fresh garlic

 

PROTEIN

  • Carton of eggs
  • 1 1/4 lb chicken breast (tenders)

 

OILS/SEASONINGS/CONDIMENTS

  • Olive oil
  • Spray olive oil
  • The Fit Cook Spice Blends
  • Italian seasoning
  • Cumin
  • Dried oregano
  • Ground sage
  • Dried rosemary
  • Ground fennel
  • Cinnamon
  • Sea salt & cracked pepper
  • Vegan Worcestershire (or regular)
  • Low sodium Tamari

 

DAIRY

  • 2% cottage cheese (or Greek yogurt)
  • Feta crumble

 

GRAINS/NUTS/SEEDS

  • Sourdough (or your choice of) bread
  • Walnuts
  • Almonds

 

OTHER

  • Unsweetened almond milk
  • Vegetable broth
  • Low Carb whey or vegan protein powder

 

Mediterranean Meal Plan

Recipe 1

AVOCADO EGG GUACAMOLE ON SOURDOUGH

Prep 10min
Cook 10min
Total 20min
400cal

Ingredients for 1 serving

  • 1 slice sourdough (or whole grain bread)
  • 2 hard-boiled eggs, chopped
  • 2 hard-boiled egg whites only, chopped
  • 1 medium avocado
  • 1/4 cup diced red onion
  • 2 teaspoons The Fit Cook Everyday (or 1 tsp onion powder + 1 tsp garlic powder)
  • 1 teaspoon cumin
  • Juice from 1 lime
  • 1/4 cup finely chopped cilantro (OPTIONAL)
  • Chopped jalapeno (OPTIONAL)
  • Sea salt & pepper to taste
  • Open-faced sandwich
    • 2 slices tomato
    • 1/4 cup fresh spinach

Steps

Step 1

Lightly spray sourdough with olive oil and a pinch of sea salt & pepper. Toast for 4 to 6 minutes to desired darkness.

Step 2

In a (stone) bowl mix together the remaining ingredients and season to taste with sea salt & pepper and fresh lime.

Add tomato and spinach to the toast, followed by the guacamole!

Protein25g
Fats22g
Carbs27g
Sodium430mg
Fiber6g
Sugar4g
Recipe 2

S1: Cottage Cheese, Berries & Almonds

Cook 5min
Total 5min
330cal

Ingredients for 1 serving

  • 1 cup (8oz) 2% cottage cheese
  • 30g (1/4 cup) almonds
  • 1/4 cup fresh blueberries
  • Fresh cinnamon (OPTIONAL)

Protein29g
Fats17g
Carbs18g
Sodium400mg
Fiber6g
Sugar10g
Recipe 3

Cauliflower Tabbouleh With Chicken

Prep 10min
Cook 15min
Total 25min
510cal

Ingredients for 3 servings

Tabbouleh

  • 1 medium head cauliflower
  • 10.5 oz cherry tomatoes, quartered
  • 1 medium cucumber, seeds removed then diced
  • 1 cup finely chopped parsley, tightly packed
  • 1 tablespoon The Fit Cook Land (OR dried oregano)
  • 3 tablespoons olive oil
  • Juice from 1 lemon
  • Sea salt & pepper to taste
  • 4 tablespoons crumbled feta (1 tablespoon per serving, OPTIONAL)

 

Chicken

Steps

Step 1

Grate the head of cauliflower into a large mixing bowl. Add the remaining ingredients for the tabbouleh and toss together. Season to taste with sea salt & pepper, then cover and place in the fridge until it’s ready to be enjoyed. Divide it evenly between your meal containers and garnish with fresh lemon.

Step 2

Season chicken with spices and blends.

Step 3

Set a nonstick skillet on medium high heat and once hot, add oil.

Step 4

Add the chicken tenders and cook for 4 to 6 minutes on each side or until the chicken is cooked through.

Step 5

Divide the chicken into desired portions and add each portion to the meal container with tabbouleh. If desired, add one tablespoon of feta to each serving.

Step 6

Garnish with fresh lemon.

Protein50g
Fats26g
Carbs20g
Sodium280mg
Fiber6g
Sugar9g
Recipe 4

S2: Protein Shake & Walnuts

Cook 5min
Total 5min
350cal

Ingredients

  • 1 scoop lean protein shake using water or low-calorie almond milk
  • 30g (1/4 cup) walnuts

Protein35g
Fats21g
Carbs8g
Sodium140mg
Fiber2g
Sugar2g
Recipe 5

Salisbury Mushroom & Peas

Prep 5min
Cook 15min
Total 20min
310cal

Ingredients for 3 servings

  • 3 tablespoons olive oil
  • 3 garlic gloves, minced
  • 1/2 white onion, diced
  • Pinch of sea salt
  • 18oz Crimini mushrooms, stems removed and sliced
  • Seasonings
    • 2 teaspoons dried oregano
    • 1 teaspoon dried rosemary
    • 1 teaspoon ground sage
    • 1 teaspoon fennel powder
  • 1/4 cup vegetable broth
  • 2 tablespoons vegan Worcestershire
  • 2 tablespoons low sodium Tamari (or soy sauce)
  • 2 tablespoons almond milk
  • 3 cups frozen peas
  • Fresh chopped parsley

Steps

Step 1

Set a nonstick skillet on medium heat. When hot, add olive oil, garlic and onions. Cook for 3 to 5 minutes, or until the onions turn brown and slightly translucent. Add a pinch of salt as the onions cook.

Step 2

Add sliced crimini mushrooms and cook until the mushrooms begin to wilt and shrink in size, about 3 minutes.

Step 3

Sprinkle in the seasonings as the mushrooms cook and stir for 1 minute.

Step 4

Pour in the veggie broth, Worcestershire and low sodium Tamari. Stir and increase the heat slightly to bring to a low simmer. Wilt the mushrooms further in the sauce and let the majority of the liquid evaporate, about 5 minutes.

Step 5

Add almond milk and fold in the peas. Remove the skillet from the heat and continue stirring so the peas thaw.

Step 6

Garnish with fresh parsley and red pepper flakes, if desired, and enjoy with freshly steamed cauliflower rice to make it even heartier BUT keep it lower in carbs.

Protein14g
Fats14g
Carbs36g
Sodium1120mg
Fiber9g
Sugar13g
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Details

Prep 25min
Cook 50min
Total 1h 15min
Total Calories: 1900cal
Total Carbs: 109g
Total Fats: 100g
Total Protein: 153g
Total Sodium: 2370mg
Total Fiber: 29g
Total Sugar: 38g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!