3-Day Low Carb Mediterranean Diet Plan
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
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
Avocado Egg Guacamole on Sourdough
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 10 minutes
Ingredients
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
Lightly spray sourdough with olive oil and a pinch of sea salt & pepper. Toast for 4 to 6 minutes to desired darkness.
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!
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Calories
400
Protein
25g
Fat
22g
Carbs
27g
Sodium
430mg
Fiber
6g
Sugar
4g
S1: Cottage Cheese, Berries & Almonds
Prep Time
Cook Time 5 minutes
Total Time 5 minutes
Ingredients
Ingredients for 1 serving
- 1 cup (8oz) 2% cottage cheese
- 30g (1/4 cup) almonds
- 1/4 cup fresh blueberries
- Fresh cinnamon (OPTIONAL)
Steps
Calories
330
Protein
29g
Fat
17g
Carbs
18g
Sodium
400mg
Fiber
6g
Sugar
10g
Cauliflower Tabbouleh with Chicken
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Ingredients
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
- 1 1/4 lb chicken breast tenders
- 2 teaspoons The Fit Cook Everyday blend (OR 1 teaspoon garlic powder + 1 teaspoon onion powder)
- 2 teaspoons The Fit Cook Land (or Italian seasoning)
- 1 tablespoon olive oil
Steps
- 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.
- Season chicken with spices and blends.
- Set a nonstick skillet on medium high heat and once hot, add oil.
- Add the chicken tenders and cook for 4 to 6 minutes on each side or until the chicken is cooked through.
- 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.
- Garnish with fresh lemon.
Calories
510
Protein
50g
Fat
26g
Carbs
20g
Sodium
280mg
Fiber
6g
Sugar
9g
S2: Protein Shake & Walnuts
Prep Time
Cook Time 5 minutes
Total Time 5 minutes
Ingredients
- 1 scoop lean protein shake using water or low-calorie almond milk
- 30g (1/4 cup) walnuts
Steps
Calories
350
Protein
35g
Fat
21g
Carbs
8g
Sodium
140mg
Fiber
2g
Sugar
2g
Salisbury Mushroom & Peas
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Ingredients
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
- 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.
- Add sliced crimini mushrooms and cook until the mushrooms begin to wilt and shrink in size, about 3 minutes.
- Sprinkle in the seasonings as the mushrooms cook and stir for 1 minute.
- 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.
- Add almond milk and fold in the peas. Remove the skillet from the heat and continue stirring so the peas thaw.
- 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.
Calories
310
Protein
14g
Fat
14g
Carbs
36g
Sodium
1120mg
Fiber
9g
Sugar
13g