List of Meal Ideas - Low Carb Mediterranean Meal Plan

I created a meal plan specifically for people who want to follow a low-carb and/or keto diet but do not have a gallbladder. For more information about this, and to obtain the meal plan, click here.

On this page I have listed some ideas and meal suggestions for the Modern Yum Low Carb Mediterranean Meal Plan (MYLCMMP). One day I hope to make all of these dishes and put them on my website. Until then, I thought it would be helpful to share my ideas so that you can use this list for inspiration. Although the descriptions are short and sweet, I tried to provide helpful instructions when necessary. Remember that the meal plan is flexible, so you can customize any of these dishes by swapping out ingredients.

If you have any other suggestions for dishes that follow the meal plan, I'd love to hear them! Drop me a comment. I'm sure other readers would appreciate the suggestions as well.

A Note About Cheese

Yes, cheese and dairy can be part of the meal plan, but in general I try to avoid it. You'll notice that most of the suggested meals do not contain dairy. You can always adjust the meal to include cheese, but try to be mindful of the amount of dairy you consume and limit it as much as possible.

Meal 2: Breakfast

Just a note on smoothies: avocado makes them creamy. I highly recommend using avocado as your fat, since it gives the smoothie a wonderfully creamy and silky texture. If you want to add banana to your smoothie, note that 1 medium banana has 24 net carbs. Therefore, you can only use ⅓ of a banana (8 net carbs) as your fruit.

Green Smoothie: nut milk + protein powder + kiwi (or, alternatively, ⅓ of a banana) + avocado + spinach + lemon juice (optional) + slice of fresh ginger (optional). follow the recipe for my Keto Detox Green Smoothie here.

Raspberry Smoothie: nut milk + protein powder + raspberries + flax seeds + acacia (optional) + spinach (optional)

Creamy Strawberry Smoothie: nut milk + yogurt + strawberries + avocado + acacia (optional) + spinach (optional)

PB&J Smoothie: nut milk + protein powder + berries (whichever you prefer) + peanut butter or almond butter + acacia (optional) + spinach (optional)

Peaches & Cream Smoothie: nut milk + yogurt + peach + avocado + inulin (optional)

Chocolate Strawberries Smoothie: nut milk + chocolate flavored protein powder + strawberries + chia seeds + spinach (optional).

Note: if you don’t have chocolate flavored protein powder, you can just use regular protein powder + 1 teaspoon of cocoa powder.

Chocolate Coffee Smoothie: nut milk + chocolate flavored protein powder + nut butter + ⅓ of a medium banana + coffee + cocoa powder.

Click to view the recipe for this Keto Chocolate Coffee Smoothie.

Chia Pudding: ½ portion nut milk + yogurt + berries + chia seeds + inulin.

Combine all ingredients. Make sure you wait 5-10 minutes to let the chia seeds soften, or let it sit in the refrigerator overnight. Can be eaten cold or warm. Drink the other ½ portion of nut milk. To turn berries into jam, follow my recipe for Keto Strawberry Chia Pudding.

Cottage Cheese: cottage cheese + blackberries + hemp seeds. Nut milk + acacia on the side.

Veggie Omelet: eggs + ½ portion mushrooms + ½ portion bell pepper + ½ portion butter. Also throw in a handful of spinach if you like. Nut milk + acacia on the side.

Ham & Onion Omelet: ½ portion eggs + ½ portion ham + ½ portion onion + ½ portion bell pepper + ½ portion butter. Also throw in a handful of spinach if you like. Nut milk + acacia on the side.

Breakfast Burrito: ½ portion ham + ½ portion egg whites + spinach + butter + low-carb tortilla. Nut milk + acacia on the side. If you like it spicy, feel free to add hot sauce or salsa.

Deviled Eggs: eggs (boiled) + ½ portion avocado mayonnaise. Nut milk + fruit on the side. Extras: salt, pepper, turmeric, sauerkraut, mustard (unsweetened), paprika.

To make deviled eggs, slice the boiled eggs in half, scoop out the yolks into a bowl. Mix the yolks with the mayonnaise, plus add some salt, pepper, turmeric, half teaspoon of sauerkraut, and/or mustard (unsweetened). If it’s too dry and you need more moisture, add in some nut milk, a spoonful at a time. Put the mixture back into the egg whites and sprinkle with paprika. Serve the eggs with a side of nut milk and one portion of fruit.

Ham Hash: ham + ½ portion onion + ½ portion cauliflower rice + butter. Extras: salt, pepper, spinach, and herbs/sauce of choice. Nut milk + acacia on the side.

Put all ingredients in a pan and sauté until soft and fragrant, add any of the following: salt, pepper, paprika, garlic powder, hot sauce, salsa, fresh herbs or any other low-carb spice. Also throw in a handful of spinach if you like. Alternatively, you could do ½ portion ham + ½ portion egg. You could also swap the ham for chicken or salmon (fresh or smoked).

Salmon: smoked salmon + cream cheese or avocado + low-carb tortilla (or you can use sliced cucumber or bell pepper). Nut milk + acacia on the side.

Breakfast Charcuterie Board: ½ portion boiled egg + ½ portion smoked salmon or ham + fruit + avocado.

Oatmeal, for days when you have a sensitive stomach: nut milk + rolled oats + ½ portion chia seeds + ½ portion ground flax. Side of egg whites or chicken breast. Extras: cinnamon, ginger, apple extract/oil. This dish has plenty of soluble fiber so adding inulin or acacia powder isn’t necessary, though inulin has a sweetness to it that might help the flavor. You can also add a dash of cinnamon, ginger, and a few drops of apple extract. Let the mixture sit for at least 5 minutes (better overnight), then cook in a small bowl (stove or microwave) and eat warm. For protein, have some plain chicken or egg whites on the side. I know chicken seems weird in the morning, but if bacon, ham or sausage is “normal” then why can’t chicken be too?

Meal 4 or 6: Lunch or Dinner

Tuna Salad: spinach + tuna + tomato + mayo or oil + chickpeas. Extras: salt, pepper, turmeric, fresh parsley, mustard (unsweetened), sauerkraut, ACV.

Drain the tuna and put in a bowl. Add chopped tomato, mayo or oil, and ACV and use a fork to combine. You can also add salt, pepper, turmeric, fresh parsley, mustard (unsweetened), and a teaspoon of sauerkraut. Put the mixture on a bed of spinach and top with chickpeas.

Strict Keto Sardine Salad: arugula + sardines + bell pepper + miracle rice

This is what I eat when I'm being super strict on keto. To make it fit the Mediterranean Meal Plan, just add a carb. Get the full recipe here. Remember, you don't have to add more oil when using sardines (or tuna) packed in oil.

Shrimp Salad: ½ portion spinach + ½ portion romaine + shrimp + ½ portion shredded carrots + ½ portion tomato + avocado oil or coconut oil + lima beans. Extras: salt, pepper, lime juice, cilantro or old bay.

If you bought pre-cooked shrimp, marinate the shrimp for 30min – 2hr in the avocado oil and lime juice, plus add one tablespoon of fresh chopped cilantro and a shake of salt and pepper. If you are cooking the shrimp yourself, sauté with coconut oil, lime juice, old bay seasoning, salt and pepper.

Chicken Pesto Salad: ½ portion romaine + ½ portion watercress + chicken breast + broccoli (cooked but cold) + pesto + quinoa. Extras: salt, pepper, ACV or lemon juice.

Easy Chicken Salad: spinach + chicken + cucumber + olive oil + shredded carrots + tomato. Extras: salt, pepper, ACV or lemon juice, fresh herbs of choice.

Coleslaw Salad: shredded lettuce (iceberg, spinach, romaine or lacinato kale work well) + chicken or shrimp + shredded cabbage + mayo or oil + shredded carrots + chopped celery. Extras: salt, pepper, ACV or lemon juice, mustard, fresh herbs of choice.

Combine all ingredients. Add salt, pepper, 2 teaspoons of ACV, and 1 teaspoon of mustard; taste, and then add more until desired flavor is reached. You could also add a sprinkle of onion powder, garlic powder, celery seed, green onions, cilantro, and/or one or two drops of stevia or monk fruit. If it’s too dry, add some nut milk one tablespoon at a time.

Mexican Salad: romaine + chicken breast + ½ portion tomato + ½ portion onion + avocado + black beans. Extras: salt, pepper, salsa, lime juice (the juice from the black beans, salsa, and lime should give enough moisture, but if it’s too dry, you can swap the avocado for oil)

I usually use my bonus item to add shredded cheese or sour cream to this salad. You could also swap black beans for corn if you prefer, or do half and half.

Lazy Easy Meal: arugula + pre-cooked rotisserie chicken + frozen green beans + olive oil or pesto + frozen lima beans (or canned navy beans). Extras: salt, pepper, ACV or lemon juice.

Eat the arugula as part of your appetizer, use half of the oil plus ACV or lemon juice. Steam the frozen veggies and lima beans on the stove or microwave. Put one portion in a bowl, drizzle with olive oil or pesto, salt and pepper. If using canned beans, mix them in.

Easy Chicken Wrap: spinach + pre-cooked chicken + tomato + avocado or avocado mayo + low-carb wrap.

You may not get all 4 cups of spinach in the wrap… just put as much spinach as will fit. You can add 1 tablespoon or less of marinara sauce, yellow mustard, or salsa if you wish.

Seafood Bowl: kale + shrimp or fish + asparagus + butter + wild rice + lemon juice. Extras: salt, pepper, fresh herbs or seasoning of choice (dill, cilantro, old bay, etc.)

Cook the rice according to the package. Place the raw shrimp/fish and asparagus on a large sheet of foil. Add half of the butter, plus lemon juice, salt, pepper, and any fresh herbs (dill goes well with salmon, cilantro goes well with shrimp and white fish, old bay seasoning goes with anything). Fold the foil up and fold/pinch at the top, so that everything is sealed in the foil pouch. Bake in the oven or toaster oven at 350°F (175°C) for about 10 minutes, or until the internal temperature of the fish/shrimp is 145°F/63°C. While it’s cooking, place the other half of the butter in a medium saucepan and sauté the kale for about 10 minutes, stirring frequently. Add the cooked rice to the kale. Serve the asparagus and seafood, including all the juices, on top of the kale and rice.

I used this idea to make Rainbow Trout and Asparagus, click here for the full recipe.

I also used this idea to make Salmon & Broccoli, click here for the full recipe. Serve over a bed of greens with a side of wild rice.

Cowboy Breakfast for Dinner: spinach + eggs or egg whites + ½ portion onion + ½ portion bell pepper + avocado oil + sweet potato. Extras: salt, pepper, garlic powder, hot sauce/salsa.

Make a hash with the veggies: cut the potato in cubes and chop the onion and bell pepper. In a bowl, mix the veggies with ⅔ of the oil plus add salt, pepper, and garlic powder. (hint: there are 3 teaspoons in 1 tablespoon). You can also add some hot sauce, salsa, or a dash of red pepper flakes or cayenne. Spread on a sheet pan and roast in the oven for 45 minutes, or until tender. Put the other ⅓ of the oil, spinach, and a dash of salt into a small skillet and sauté the spinach on low heat until wilted. Then, either add the eggs to make an omelet on the side, OR add the spinach to the cooked hash, add the eggs on top, and roast in the oven for another 10 minutes, or until the eggs are done.

Charcuterie Board: greens of choice + sliced meat or boiled eggs (or ½ portion of each) + ½ portion grape tomatoes + ½ portion carrots + avocado or olives + steamed sweet potato.

The greens are optional; or, they can be eaten with your appetizer. In the example below, I served a side salad of greens and then for the fat I used ½ portion olive oil on the greens and ½ portion olives. You can use your bonus item to add some cheese or a glass of wine.

Steak & Potato: collard greens + steak + onion + ½ portion butter + sweet potato. Extras: salt, pepper, garlic powder.

Coat the steak in salt, pepper and garlic powder (or any other sugar free, low-calorie dry rub or spices); let rest. Poke holes in the sweet potato and cook in the microwave for 3-7 minutes or roast in the oven for 45 minutes. Chop the collard greens (or any other dark leafy green) and onions, add to a skillet with salt, pepper and most of the butter (save a little bit for later) and sauté for 10 minutes. Grill the steak. Use the remaining butter on your sweet potato.

Roasty Toasty Pan: curly kale + chicken + brussels sprouts + avocado oil + sweet potato. Extras: salt, pepper, garlic powder, herbs like parsley.

Cut the brussels sprouts in half, the sweet potato in cubes, and roughly chop the kale. Put the veggies and chicken in a pan, sprinkle with oil, salt, pepper, garlic powder, and any other fresh herbs (I recommend parsley). Mix them up and then spread them out. Bake uncovered (or if you want soft and steamy instead of roasty toasty, cover with foil) for 30 minutes or until the internal temperature of the chicken is 165°F/74°C and the potatoes are soft.

Note: You can use a piece of chicken without skin or do this: use a piece of chicken WITH the skin, only use half the oil to compensate (the oil from the skin will drip down into the pan), and then remove the skin before eating. This prevents the chicken from drying out.

Chicken Mushroom Pasta: Spinach + chicken breast (raw, cubed) + palmini + butter + onion + mushrooms. Extras: salt, pepper, ½ portion chicken broth, garlic (minced or powder), xanthan gum (optional).

In a medium pan, add the onions, mushrooms, and butter, plus salt, pepper, and garlic. Sauté over medium heat for 5-10 minutes, until fragrant. Add the chicken, palmini, xanthan gum, and broth, simmer for 15 minutes or until the internal temperature of the chicken is 165°F/74°C. A splash of wine would make this taste even better, but you’ll have to use some of your bonus for that. Once the chicken is cooked, remove from the heat, add the spinach, and stir until wilted. Serve immediately. 

Chicken Curry: Spinach + chicken breast or shrimp + ½ portion cauliflower + ½ portion bell pepper + coconut milk + quinoa. Extras: ½ portion chicken broth, salt, pepper, xanthan gum, curry powder or Thai curry paste.

Put all ingredients except the quinoa into a pot. Add salt, pepper, and one teaspoon of either curry powder or Thai curry paste. You can usually buy these pre-mixed at the supermarket and they have very little calories and carbs (make sure there’s no added sugars). Remember you can always add more later, so start with less. Simmer for 30 minutes, stirring occasionally. Taste the sauce halfway through to see if you want to add more curry powder/paste. For the cauliflower, you can use florets or riced (finely chopped). Serve over cooked quinoa. Enjoy!

Note: instead of serving with quinoa, you can swap the quinoa for two items from the veggie category instead. If you do this, just add the veggies to the pot and eat the dish like a soup/stew.

Moqueca (Brazilian Fish Stew): spinach + cod (or other firm, white fish) + bell pepper + coconut milk + onion + tomato. Extras: salt, pepper, lemon or lime juice, cilantro, clam juice (optional), xanthan gum (optional), garlic (minced or powder).

Toss the fish with salt and lemon or lime juice; set aside a let marinate. In a medium non-stick pan, add the chopped bell pepper and chopped onion, plus salt, pepper, and garlic. Sauté on dry heat for 5 minutes, just to get the flavors going. Add chopped tomato, coconut milk, and xanthan gum (optional) then simmer for about 10 minutes. Add the fish and simmer for another 15 minutes. If it gets too thick/dry, you can add some water, broth or clam juice. Once the internal temperature of the fish reaches 145°F/63°C, turn off the heat, stir in the spinach until wilted, and add a tablespoon of fresh chopped cilantro. Taste the stew and, if needed, add more lemon or lime juice, salt, paprika, or spice (red pepper flakes, cayenne pepper, etc.).

Creamy Pumpkin Pasta (vegan): Follow my online recipe for Pumpkin Pasta, but omit the butter and add a veggie. It doesn’t follow the meal plan exactly, but it’s close enough. For the veggie, I suggest mixing in some peas, or, serve the pasta with a side of roasted carrots. You do not need to add a meat to this dish; the pasta and nutritional yeast have enough protein.

Eggplant Boats: spinach + lean ground beef or ground turkey + ½ portion onion + ½ portion canned diced tomato + avocado oil + eggplant + eggplant. Extras: salt, pepper, garlic, smoked paprika, fresh basil.

This recipe makes six servings. Get two medium-sized eggplants and cut them in half lengthwise. Scoop out most of the inside meat (use a knife and then a spoon), leaving a 1cm border all the way around. Set the insides aside for later. Use 1 tablespoon of oil to rub the eggplant boats (inside and outside), place the boats on a pan (cut side up), then season with salt and pepper and roast at 400°F/200°C for 25 minutes. While it’s roasting, make the filling. In a large skillet, add 5 tablespoon oil, 1.5 onions (chopped), salt, pepper, 6 garlic cloves minced (about 6 teaspoons), and 2 teaspoons of smoked paprika. Sauté on medium-high heat for 10-15 minutes, stirring frequently, until browned and fragrant. Move the veggies to the side of the pan and add 21 oz (1 and ⅓ pound) of ground meat. Break it up with your spoon and let it brown in the pan for 5-10 minutes. Chop the eggplant insides into cubes and add it to the pan, giving everything a good stir. After 5 minutes, add 1.5 cups of canned diced tomato (basically one can), ⅛ teaspoon xanthan gum (optional but makes it less watery), the spinach, and a handful of chopped fresh basil. Give everything a good stir, let it simmer for 5-10 minutes (at least until the spinach is wilted), then taste to see if it needs more salt/spice. Put the filling into the roasted eggplant boats (it’s ok if they overflow) and then roast for 10 more minutes. You can use your bonus item to top each boat with a little cheese if you want. This recipe makes 6 servings, so ⅔ of each eggplant boat is a serving.

Note: you can also do boats with zucchini, sweet potato, spaghetti squash, or bell pepper.

Spinach & Artichoke Chicken: frozen or cooked chopped spinach + chicken (raw, cubed) + onion + mayo + artichoke + artichoke. Extras: salt, pepper, garlic. Use bonus for cheese.

Mix all ingredients together. Remember, one portion of frozen/cooked spinach is ½ cup. If using cheese, I recommend parmesan. Put in a pan, cover with foil, and roast in the oven at 350°F/175°C for 30 minutes or until the internal temperature of the chicken is 165°F/74°C.

Shredded Cabbage Stir-fry: lacinato kale + tofu + cabbage (shredded) + avocado oil and sesame oil + ½ portion onion (thinly sliced) + ½ portion carrots (shredded). Extras: salt, pepper, garlic, onion powder, ginger, soy sauce.

For the tofu, follow my recipe but only use one teaspoon of avocado oil instead of one tablespoon. For the stir-fry, in a large skillet add one teaspoon of avocado oil, the onion, some garlic and salt and pepper. Sauté the onion and garlic for 5-10 minutes. Add the kale, cabbage, and carrots. Sprinkle in some ginger (powder or fresh grated), one tablespoon of soy sauce, and one teaspoon of sesame oil.     

Korean Japchae (glass noodle stir-fry): Follow my online recipe for Japchae, but use half the avocado oil. It doesn’t follow the meal plan exactly, but it’s close enough. The recipe online makes 4 servings, but because you are using less oil, this modified version should be split into 3 servings, not 4. Eat ⅓ of it and save the other ⅔ as leftovers. If your daily calorie goal is more than 1500 calories and you were planning on doubling this meal, then make the recipe online, use half the avocado oil, and eat ⅔ of it, saving the other ⅓ as leftovers.

Baked Chicken & Rice: frozen spinach + chicken (raw) + frozen veggies + olive oil + rice (or quinoa). Extras: salt, pepper, garlic, onion powder, and broth (or water).

For the greens, you can use frozen spinach or any other pre-cooked greens. Remember that 4 cups of fresh spinach equals ½ cup frozen/cooked spinach.

Follow my recipe for Low-carb Baked Chicken and Wild Rice

Easy Soup: chopped kale or spinach + chicken or shrimp + frozen veggies + olive oil + rice or quinoa. Extras: broth, salt, pepper, garlic.

If using chicken: Put everything in a pot and simmer for 20 minutes, or until the rice is cooked and the internal temperature of the chicken is 165°F/74°C. Done. Add some chili powder or cayenne if you want spice. Garnish with fresh herbs and lemon if you want. If using shrimp, instructions are the same except you should only add the shrimp towards the end… they only need 3 minutes to cook.

Miso Veggie Soup: spinach (or other green of choice) + silken tofu + mushrooms + avocado oil + onion + peas or shredded carrots. Extras: miso broth, salt, pepper, green onion.

In a small pot, put the oil, onion, and mushrooms and sauté 5-8 minutes until the onions are fragrant. Add the spinach one handful at a time and stir until the spinach is completely wilted. Add the peas/carrots and broth, simmer for 15 minutes. You can use pre-made miso broth or use regular broth + miso paste. Add salt and pepper to taste. For the protein, you can use silken tofu cut into cubes, or shredded chicken also works well. Bok choy is a low-carb veggie that can be used instead of spinach or one of the veggies if you wish (2-3 cups of chopped bok choy). Garnish with chopped green onion.

Chili with Turkey & Beans: Follow my recipe for this Low Carb Chili with Turkey & Beans, which follows the Mediterranean Meal Plan exactly.

Chicken Kale Soup: kale + chicken + mushrooms + avocado oil + onion + peas or shredded carrots. Extras: bone broth, salt, pepper, fresh herbs.

In a small pot, put the oil, onion, and mushrooms and sauté 5-8 minutes until the onions are fragrant. Add the kale, chicken, peas/carrots and broth, simmer for 15 minutes. Add salt and pepper to taste. Make sure you cook until the internal temperature of the chicken is 165°F/74°C. Before serving, garnish with fresh herbs like cilantro, parsley, or chives.

Turkey with Pumpkin Soup: kale + turkey + onion + butter + pumpkin. Extras: broth, salt, pepper, garlic, turmeric, sage or pumpkin spice (a mix of cinnamon, nutmeg, ginger, allspice and cloves).

There are two components to this dish: turkey over kale and a side of pumpkin soup. For the kale, roughly chop, then add to a skillet with chopped onion plus a dash of garlic, salt, pepper, and half the butter. Sauté over medium heat for 10-15 minutes, serve with cooked turkey. For the soup, add the other half of the butter, pumpkin, broth, and salt to a pot. For a savory soup, add garlic powder, sage, and black pepper; for a sweet soup, add salt, turmeric, and pumpkin spice (a mix of cinnamon, nutmeg, ginger, clove and allspice). To make it extra creamy, use your bonus item to add a dollop of heavy cream or canned coconut milk.

Creamy Cauliflower Soup: arugula + chicken + onion + butter + cauliflower + cauliflower. Extras: broth, salt, pepper, garlic, turmeric, sage, bay leaf, lemon juice or ACV, cheese or cream.

Eat the arugula as part of your appetizer, plus ACV or lemon juice. Add the chopped onion to a pot, plus a dash of garlic, salt, pepper, and butter. Sauté over medium heat for 5-10 minutes. Then, add the broth, cauliflower, sage, and bay leaf and simmer for 20 minutes, or until the cauliflower is super soft. Remove the bay leaf. You can eat it as-is or use an immersion blender to make it creamy. To make it extra creamy, use your bonus item to add cheese (Havarti or white cheddar works well), heavy cream, or canned coconut milk. To serve, add shredded or cubed chicken (cooked) and a dash of turmeric (if the chicken is raw, just add it to the soup pot and simmer for another 10-15 minutes until cooked). Note: the cauliflower can be substituted for zucchini in this recipe.

Chicken (no noodle) soup, for days when you have a sensitive stomach: Follow my online recipe for Chicken (no noodle) Soup. It doesn’t follow the meal plan exactly, but it’s pretty darn close. The recipe online says that it makes 8 servings, but the servings are small (more like an appetizer). If you are having this as your main meal, you’ll need to eat more than that. To make it comparable to one meal on this plan, eat two servings (therefore, the recipe online will make 4 lunches/dinners instead of 8). If your daily calorie goal is more than 1500 calories and you were planning on doubling this meal, then make the recipe online and eat half of it.

Sweet Sweet Potatoes: Craving dessert? Instead of eating a savory carb with your meal, have this side dish of sweet potatoes for dessert.

Chop a sweet potato into chunks and put it in a small pot. Add ¼ cup nut milk (or water), a teaspoon of erythritol, ¼-½ teaspoon of pumpkin pie spice or cinnamon. Cover and simmer for 15 minutes, stirring every so often, until the sweet potatoes are soft all the way through.

Do you have more ideas?

Drop them in the comments section! I'd love to hear them.