Looking to combine the heart-healthy benefits of the Mediterranean diet with a lower-carb approach for weight loss? This easy-to-follow, dietitian-designed plan maps out seven days of satisfying, whole-food-based meals to help you shed 1–2 pounds per week—without cutting out vital nutrients.

Unlike ultra-restrictive low-carb plans, this version keeps carbs in check while maintaining essential fiber, vitamins, and minerals, using nutritious staples like Greek yogurt, berries, legumes, and lean seafood.

1. Why This Low-Carb Mediterranean Approach Works

2. Mediterranean-Inspired Foods to Focus On

3. Prep-Ahead Tips for the Week

4. 7-Day Low-Carb Mediterranean Meal Plan (1,200 Calories)

5. Calorie Boost Options

6. Final Thoughts

1. Why This Low-Carb Mediterranean Approach Works

This plan doesn’t aim for extreme carb restriction. Instead, it balances protein, healthy fats, and fiber-rich carbs to promote sustainable weight loss.
The Mediterranean eating style is backed by decades of research for reducing risk of heart disease, diabetes, and obesity. Paired with moderate carbohydrate intake, it becomes a powerful tool for fat loss without sacrificing nutrition or taste.

2. Mediterranean Low-Carb Foods to Prioritize

Here are key ingredients featured in this plan:

• Low-starch veggies: zucchini, kale, cucumbers, asparagus, tomatoes, cauliflower

• Lean proteins: eggs, turkey, shrimp, salmon, cod, chicken

• Legumes: white beans, hummus

• Healthy fats: avocado, olive oil, nuts (walnuts, almonds), nut butters

• Complex carbs: spaghetti squash, berries, Greek yogurt

• Herbs & spices: mint, tarragon, sage, coriander

3. How to Meal-Prep Your Week

Set yourself up for success with these time-saving prep tips:

✔ Bake Low-Carb Blueberry Muffins for breakfast on Days 1, 3, 5, and 7
✔ Make Easy Loaded Omelet Muffins for Days 2, 4, and 6
✔ Prepare Peanut Butter Energy Balls for snacks throughout the week
✔ Cook a batch of Vegetable Soup for lunches on Days 1 to 4
✔ Refrigerate or freeze leftovers in airtight containers for quick reheating

4. 7-Day Low-Carb Mediterranean Meal Plan (1,200 Calories)

Day 1

• Breakfast: Blueberry Muffin

• Lunch: Vegetable Soup (2 servings)

• Snack: Peanut Butter Energy Ball

• Dinner: Coriander-Lemon Salmon with Asparagus, Poached Egg, 1 cup quinoa
  🟢 Total: 1,238 cal / 129g carbs / 70g protein

Day 2

• Breakfast: Omelet Muffin + 1 apple

• A.M. Snack: Peanut Butter Energy Ball

• Lunch: Vegetable Soup (2 servings)

• Dinner: Coconut-Curry Cod Stew with Sweet Potato & Rice
  🟢 Total: 1,212 cal / 150g carbs / 61g protein

Day 3

• Breakfast: 2 Blueberry Muffins

• Lunch: Vegetable Soup (2 servings)

• Snack: 8 walnut halves

• Dinner: Shrimp Scampi with Zucchini Noodles
  🟢 Total: 1,212 cal / 91g carbs / 54g protein

Day 4

• Breakfast: Omelet Muffin + 1 apple

• A.M. Snack: Peanut Butter Energy Ball

• Lunch: Vegetable Soup (2 servings)

• Dinner: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
  🟢 Total: 1,230 cal / 138g carbs / 54g protein

Meal Prep Tip: Save a portion of dinner for lunch on Day 5.

Day 5

• Breakfast: 2 Blueberry Muffins

• A.M. Snack: 1 cup blueberries

• Lunch: Leftover Spaghetti Squash & Pesto

• Dinner: Turkey Burger with Portobello Buns
  🟢 Total: 1,232 cal / 102g carbs / 53g protein

Day 6

• Breakfast: Omelet Muffin + 1 apple

• A.M. Snack: Peanut Butter Energy Ball

• Lunch: Avocado Egg Salad Sandwich

• P.M. Snack: Hummus + cucumber slices

• Dinner: Chicken & White Bean Soup
  🟢 Total: 1,198 cal / 106g carbs / 78g protein

Meal Prep Tip: Refrigerate extra egg salad for Day 7.

Day 7

• Breakfast: 2 Blueberry Muffins

• Lunch: Leftover Avocado Egg Salad Sandwich

• Snack: Peanut Butter Energy Ball

• Dinner: Cauliflower & Kale Frittata
  🟢 Total: 1,225 cal / 86g carbs / 51g protein

5. Calorie Adjustments for 1,500 & 2,000 Days

To make it a 1,500-calorie day, add:

• Extra servings of breakfast muffins or omelets

• Additional fruit (apple, pear, clementines)

• Greek yogurt as an AM or PM snack

To make it a 2,000-calorie day, add:

• Multiple snacks (e.g., yogurt + walnuts + fruit)

• Increase dinner portions

• Include a protein- or fiber-rich evening snack (like hummus, nuts, or another energy ball)

Conclusion: A Simple, Sustainable Low-Carb Plan

This Mediterranean-style low-carb meal plan delivers satisfying meals full of protein, healthy fats, and slow-digesting carbs—without the extreme restrictions of keto.
With easy prep tips and flexible calorie boosts, it’s perfect for anyone looking to lose weight in a way that’s practical, flavorful, and sustainable.