In this article, Kerri Ann Jennings will give you all information you need about the Keto diet as well as the Mediterranean Keto Diet. You will find many essential things here, from its definition to how you should eat during the Keto Diet.
What is the Mediterranean Keto Diet?
Mediterranean cuisine is famous for its traditional three main ingredients: olives, wheat, and grapes. The Mediterranean diet is a healthy diet based on those key foundations.
The Mediterranean Keto Diet appeared in the Middle Ages. It is just simply a diet of eating bread, oil, seafood, vegetables and a little meat. This type of diet is popular because of its versatility and ease.
For simple information, the Keto diet (Ketogenic) is simply a diet that reduces your carbs range and increases your fat and protein intake, this is the key to entering ketosis. To be specific, the fat will burn itself. With this simple process, the Mediterranean Keto Diet is a way of diet in which you can only eat low-carb foods from a traditional Mediterranean diet cuisine.
A very special thing about Mediterranean diet cuisine is that you can eat almost everything you want. According to nutritionists, about 60% of your calories will come from carb food, such as grains, starches and fruits.
So, if you have decided to follow the Mediterranean keto diet, you need to force yourself to follow these basic rules. Here is the list of some rules that you need to focus on:
See: Pescatarian Keto: Complete Guide and What to Eat?
Avoid starchy vegetables
There is a very first important rule that you need to follow during the Keto diet: avoiding starchy veggies. In the Keto diet, especially the Mediterranean Keto diet. You can only eat green leafy veggies as well as some vegetables that grow from the ground. Here is the list of vegetables that you can add to your daily intake:
- Olives
- Asparagus
- Cucumbers
- Tomatoes
- Bell peppers
- Cruciferous vegetables such as cabbage, garden cress, cauliflower, broccoli, kale, mustard plant, bok choy, brussels sprouts and similar green leaf vegetables,…
And about fruit, we highly recommend you to eat the fruit type that contains lots of healthy fat, such as avocados. More than that, you can also try berries (any types of berries) and melon (but for a small consumption) as well.
Eat a lot of fat
The basic rule of the Keto diet is consuming fat, that’s why we advise you to eat a lot of fat. Fat will be burned in the Mediterranean keto diet process, so you don’t have to worry too much! There are plenty of sources of fat that you can eat, such as:
- Olive oil
- Avocado oil
- Fish
- Seafood
- Poultry
- Fatty cuts of poultry like skins and wings
Another great source of healthy fat is nuts. Nuts are not only low-carb but they are also rich in healthy fat as well. Some nuts that Kerri Ann Jennings can mention like: pumpkin seeds, sesame seeds and chia seeds.
Not only nuts and poultry can produce fat, but dairy products are also great sources of fat! Dairy products such as Parmesan cheese, Feta cheese and Greek yogurt. But remember, just add a moderate amount of them into your daily intake!
Read also: What Happens If You Don’t Eat Enough Fat On Keto?
Prioritize protein sources from fish, seafood and poultry
Even though you follow the Mediterranean keto diet, you still need to focus on some important types of protein, such as fish, seafood and poultry. These protein types are rich in healthy heart fats. Here is the list of foods that contain good protein that you can eat:
- Sardines
- Salmon
- Mackerel
- Wild-caught tuna
- Swordfish
- Bass fish
- Oysters
- Mussels
- Clams
- Crabs
- Eggs and chicken
- Red meat (but should be eaten occasionally)
See: An Easy-to-Follow Gluten Free Diet Plan for Beginners
Standard Mediterranean keto diet macros
If you are planning to have a Mediterranean keto diet, you should take a closer look at the Keto diet nutrition fact. The nutrition fact that we share with you today is a standard Keto diet fact:
- Low-carb: 5% to 10% of your daily intake of calories (which is about only 20 grams to 50 grams of carbs)
- High-fat: 55% to 60% of your daily intake of calories
- Moderate protein: 30% to 35% of your daily intake of calories
Please remember, the Mediterranean Keto diet has a higher amount of carbs than usual.
Compare the Mediterranean Keto diet vs the Keto diet
In our opinion, both the Mediterranean Keto and Keto diet are just eating methods. They are healthy, delicious and the most imported thing, easy to follow. Just remember, you have to stay away from processed foods as well as sugar.
Read more: How Much Sugar Can You Have on the Keto Diet?
The thing that makes a Keto Mediterranean Diet different from the simple Keto diet is the types of food that you can eat. We only eat low-carb foods during the Keto diet. While in the Mediterranean Diet, you can eat lots of carb options from Mediterranean food cuisine. You can choose potatoes, bread as well as whole grains.
And for the intake of protein, we highly recommend you to eat fish, seafood, eggs as well as poultry. In the Keto standard diet, you only get protein from animal sources such as beef, pork and venison.
See also: Keto for Women Over 50: How to Make It Work?
Mediterranean Keto Benefits
A Mediterranean diet has a lot of amazing health benefits. Here is the list that you might wanna take a closer look at:
Lose weight more effectively
Several studies were published in the Nutrition Journal, including one in which the participants followed a “Spanish Ketogenic Mediterranean Diet.” Their sources of fat comprised olive oil, their sources of carbohydrates were green vegetables and salads, and their sources of protein consisted of fish. In addition, a modest quantity of red wine was consumed by the participants. The participant’s body weight decreased significantly from 108.62 kg to 94.48 kg as a result of the study, according to the outcomes. (1)
Reduced carbohydrate intake encourages your body to use its stored fat for energy instead of relying on carbs. It is said that Mediterranean keto diet is more successful for weight reduction when compared to the typical Mediterranean diet.
Improved Lipid profile
The results of the same investigation indicated that the lipid profiles of the subjects had improved (2). The outcomes were as follows:
- Total cholesterol – 208.24 mg/dl to 186.62 mg/dl
- Triglycerides – 218.67 mg/dl to 113.90 mg/dl
- Low-density lipoprotein (LDL) – 114.52 mg/dl to 105.95 mg/dl
- High-density lipoprotein (HDL) – 50.10 mg/dl to 54.57 mg/dl
Researchers found that reducing carbohydrate intake improved cholesterol levels in the second research. (3)
Reduced inflammation
In general, the Mediterranean diet is beneficial to one’s health because it advocates a diet low in refined carbohydrates and sugars. Inflammation in the body may be reduced with a nutritious diet (on top of other good lifestyle habits such as fasting and proper sleep).
Inflammation is also reduced by the ketones that your body creates on a low-carb keto diet (4). The anti-inflammatory benefits of mixing the two diets may be seen here, lowering your risk of illness.
In addition, from the positive effects of the keto diet on several diseases such as obesity and neurological disorders like Alzheimer’s disease, Parkinson’s disease, epilepsy. Surely when you follow the Mediterranean keto diet, you will get more great benefits.
Mediterranean Keto diet side effects
Eat not enough
It is possible to deplete your body with vital nutrients by denying it the food it needs. Be aware of your hunger levels and constantly pay attention to what your body tells you.
Cannot commit to this way of eating
Mediterranean keto like any other healthy diet, relies on self-discipline and determination to be successful. Processed meals and other high-carbohydrate foods are a certain way to undermine your efforts to lose weight.
Difficult to follow because of Type 1 Diabetes
If you have Type 1 Diabetes, the dose of your medicine will need to be adjusted if you have this problem in order to avoid your blood sugar levels from going too low.
Mediterranean keto food list
In the Mediterranean Keto diet, you can eat many types of food. Here are some main food groups you can choose from. Let’s take a closer look at them!
Nuts and seeds
The first food group that you can eat in the Mediterranean Keto diet is nuts and seeds. Here is a list of nuts and seeds that you might wanna try:
- Pecans
- Almonds
- Macadamia nuts
- Brazil nuts
- Pumpkin seeds
- Chia seeds
- Sesame seeds
Meat (eaten occasionally)
We highly recommend you to eat meat for the protein intake. But remember, just eat them occasionally.
- Beef
- Lamb
- Pork
- Veal
Poultry and eggs
Another type of food that we highly recommend you to eat during the Mediterranean Diet is poultry and eggs.
- Chicken
- Duck
- Poultry
- Eggs (chicken, quail, duck)
Read more: How Many Eggs per Day Can Someone Eat on the Keto Diet?
Fruits
Do not forget to contain minerals through fruits!
- Lemon
- Avocados
- Melon
- Berries
Oils
- Olive oil
- Avocado oil
- Fish oil
Dairy
- Goat cheese
- Parmesan cheese
- Feta cheese
- Greek yogurt
Fish
- Sardines
- Salmon
- Mackerel
- Tuna
- Swordfish
- Bass
Vegetables
- Arugula
- Brussels sprouts
- Kale
- Cabbage
- Collard greens
- Lettuce
- Broccoli
- Mushrooms
- Cucumbers
- Eggplant
- Okra
- Cherry tomatoes
Seafood
- Oysters
- Mussels
- Clams
- Crab
Herbs and spices (use only small amounts)
- Rosemary
- Paprika
- Garlic
- Oregano
- Mint
- Turmeric
7 Day Mediterranean Keto Diet Meal Plan PDF
And here is the part that you are looking for, the 7 day Mediterranean Keto Diet Meal Plan! You don’t need to think about what you should eat today since in this article, Kerri Ann Jennings will give you the most detailed diet meal plan for your Mediterranean Keto Diet. Let’s take a look at our table!
| Breakfast | Lunch | Snack | Dinner | |
|---|---|---|---|---|
| Monday | Mediterranean Keto Flatbread | Salmon salad with greens | Collard greens wrap | Italian Keto Chicken served with parmesan and Cabbage Sauce pasta |
| Tuesday | Spinach and Feta Breakfast Scramble | Chopped Mediterranean Salad served with the sun-dried tomato balsamic | Feta cheese mixed with olive oil and stuffed in bell peppers | Keto Pesto served with grilled chicken and Feta cheese and olives |
| Wednesday | Keto Caprese omelet | Keto Parma Ham Mediterranean plate | Green beans and avocado | Gryo meat |
| Thursday | Low-carb vegetarian Mediterranean breakfast plate | Grilled eggplant salad with Mozzarella | Keto lemon ice cream | Grilled fish served with zucchini and Kale Pesto |
| Friday | Keto goat cheese and mushroom frittata | Keto chicken Pesto stew with noodles | Kale salad with goat cheese | Mediterranean tomato stew with Calamaria |
| Saturday | Tuna stuffed avocado | Greek Salad with some cheese | Eggplant dip and veggie snack | Oven-roasted chicken breasts served with some cheese |
| Sunday | Low carb granola with yogurt and raspberries | Italian Keto meatballs with Mozzarella Cheese | Caprese Snack | Keto Salmon with Pesto and Spinach |
You can download Mediterranean keto diet sample meals PDF by ketogenicbuddies.com here, we also show recipe of each meal below!
Recipes for your 7 Day Mediterranean Keto Diet
Monday
Mediterranean Keto Flatbread
Ingredients:
- coconut flour
- ¼ cup of olive oil
- ½ cup of boiling water
- ½ cup of shredded Parmesan cheese
- ½ tsp of sea salt
Instructions:
- Whisk all the dry ingredients in a large bowl, then put all the cheese and olive oil into it.
- Next, pour the hot water in, please remember to whisk it slowly as the hot water is added into. If you see there are no clumps in it, the batter mixture is ready.
- Then, flatten the dough in a baking sheet and roll the dough until it is about 3mm thick.
- Bake it at 180 Celsius degrees until it is golden brown.
Salmon Salad
Ingredients:
- 9 oz of salmon
- 2 tsp of avocado oil/ olive oil
- a pinch of salt
- cucumbers sliced
- snap peas sliced into matchsticks
- sun-dried tomatoes
- some fresh parsley/basil
- 1 tbsp of pumpkin and sunflower seeds
Dressing sauce ingredients
- 1 tbsp of capers
- 1 tbsp of yellow mustard
- 1 tbsp of lemon juice
- 1 tsp of coconut aminos.
Instructions:
With salmon :
- First, season the salmon with a pinch of salt and pepper. Then, heat a large pan and pour some olive oil over it.
- Next, put into the salmon, remember to PUT THE SKIN SIDE DOWN and cook them for 5 to 6 minutes. Then flip and cook them for 1 to 2 minutes. Once the salmon is brown and golden, bring it gently to a plate and let it cool down. Last but not least, remove the skin.
With the dressing sauce: Simply just mix all the given ingredients in a bowl.
With the salad: Put all the ingredients into the dressing sauce and gently mix it.
Keto Green Wraps for lazy days
Ingredients:
- Collard leaves: washed carefully and dried
- a half of cup of Cauliflower hummus
- a half of a medium cucumber, cut into slices
- bell peppers: cut into short strips
- 1 /4 cup of red onion
- 1 sliced medium avocado
Instructions:
- In a large bowl, mix all the greens together.
- Put the veggies stuff over the collard leaves then roll. Serve with soy sauce.
Italian Keto Chicken served with parmesan and cabbage
Ingredients:
Chicken stew ingredients:
- 1 tbsp of butter
- one and a half of lbs boneless chicken, cut them into slices
- ¼ cup of sun-dried tomatoes
- 6 cherry tomatoes
- one garlic clove
- ¾ cup of heavy cream
- one and ¼ cup of Parmesan cheese
Pasta:
- 11 oz of green cabbage
- 2 tbsp of butter
- some salt and a pinch of pepper
Instructions:
- Heat a large pan then melt the butter on it to fry chicken until it is golden brown. Season the chicken with pepper and salt
- Next, add the tomatoes in with a little bit of garlic. Then, pour in the heavy cream and let it simmer for 5 minutes until the sauce is creamy and thick.
- Put all the shredded Parmesan cheese in, continue the simmer process. Remember to season the sauce with some salt and pepper.
- In another pan, melt the last butter and put all the cabbage in. Stir fry it until it is soft and tender. Then, pour the cabbage into the cream chicken skillet.
- Serve when it is still hot.
Tuesday
Spinach and Feta Breakfast Scramble
Ingredients:
- 4 large eggs
- 1 tbsp of heavy cream
- 1 tbsp of butter
- 4 oz of fresh baby spinach
- 1 garlic clove, minced it nicely
- salt and ground black pepper
- 1 and ½ oz of feta cheese
Instructions:
- Whisk all the eggs and cream nicely in a large bowl.
- Heat a large skillet over medium-low heat and then add in the butter to melt. Next, stir fry the spinach with some minced garlic. Remember to season it with some salt and pepper.
- Then, pour the mixture of egg and cream into the skillet and cook until it becomes crunchy, golden brown.
- Turn off the heat, add the shredded Feta cheese and serve while it is hot.
Chopped Mediterranean Salad served with the sun-dried tomato balsamic
Ingredients:
- 2 cups of grape tomatoes
- 2 cups of chopped cucumber
- 1 cup of Artichoke hearts
- ⅓ cup of sliced Red onion
- ½ cup of Feta cheese
- Some olive oil, sun-dried tomatoes, apple cider vinegar, one clove of Garlic, ¼ tsbp of sea salt and ⅛ tsp of black pepper (A)
Instructions:
- Put all the sauce ingredients (A) and olive oil, sun-dried tomatoes in a small pot to puree them. If it is too thick for your liking, just add some boiling water to the puree process.
- In a large bowl, combine all the veggies together then pour the sauce we just have made on it. Next, toss them nicely.
Feta cheese mixed with olive oil and stuffed in bell peppers
Ingredients:
- 2 green bell peppers
- 2 cups of feta cheese
- 10 green olives
- 2 medium eggs
- A half of tbsp of dried mint
- 1 tbsp of hot sauce
- A pinch of sea salt
- 2 tbsp of olive oil
Instructions:
- Preheat the oven at 200 degrees
- Then, cut the bell peppers in half and remove seeds.
- In another bowl, mix all the ingredients together. Then stuff the pepper that we just prepared with the cheese filling. Bake them in the oven for 20 minutes then serve them while it is still hot.
Keto Pesto served with grilled chicken and Feta cheese and olives
Ingredients:
- 1 and ½ lbs of boneless chicken thighs
- some salt and pepper
- 2 tbsp of butter
- ⅓ cup of red pesto
- 1 ¼ cups of heavy whipping cream
- 3 oz of pitted olives
- 1 garlic clove, chopped finely
Instructions:
- Preheat the oven at 200 Celcius degrees
- Cut the chicken into popcorn size and season them with some salt .
- Next, add the butter in a large skillet and fry them on medium high heat
- Once the chicken is ready, pour the cream mixture on it, add cheese and olive then bake for 20 to 30 minutes.
Wednesday
Keto Caprese omelete
Ingredients:
- 6 medium eggs
- 1bsp of chopped fresh basil
- 2 tbsp of olive oil
- 3 oz of cherry tomatoes
- 5 oz of fresh mozzarella cheese
Ingredients:
- Crack the eggs in a large bowl, then put salt and black pepper into it. Whisk it well and nicely.
- Fry the tomatoes until it is softened, then pour the egg mixture in it. Once it is golden brown and firm, add the mozzarella cheese and give a minute to it set.
- Serve when it is hot.
Keto Parma Ham Mediterranean plate
Ingredients:
- 3 oz of proscittuo
- A half of oz of mixed leafy greens
- 1 boiled egg
- 2 oz of avocado, sliced thinly
- 3 tbsp of cherry tomatoes
- 3 tbsp of feta cheese
- 1 tbsp of olive oil
- 1 tsp of fresh lemon juice
- a pinch of salt and pepper
Instructions:
- Lay a leaf of lettuce then add all the ingredients onto the plate
- Drizzle with the lemon juice, some olive oil and salt. Serve immediately.
Green beans and avocado
Ingredients:
- 3 tbsp of olive oil
- ⅔ lb of fresh green beans, trimmed
- ½ tsp of sea salt
- ¼ tsp of ground black pepper
- 2 ripe avocados
- 5 scallions, chopped nicely
Instructions:
- Heat the oil in a frying pan, then simmer the beans for 3 to 4 minutes over the medium high heat. Once they are softened, lower the heat and add salt. Put all the beans in another bowl to cool down,
- Peel the avocado and mash them nicely. Once the avocado is done, add some onions and green beans to mix then serve.
Gyro meat
Ingredients:
- Onion and one garlic clove
- Ground meat
- Dried herbs
- Cumin
- Sea salt and black pepper
Instructions:
- Puree the garlic and onion until it combines and becomes a soft thick sauce
- Strain the mixture we have made with a towel.
- Add all the meat and other ingredients into a food processor and blend it until smooth.
- Then bake the meat mixture for 10 to 20 minutes. Next, drain fat and let it rest. You can store it in the fridge.
Thursday
Low carb vegetarian Mediterranean breakfast plate
Ingredients:
- 6 oz of cucumber
- 1 tomato, sliced into fourths or eighths
- a half of cup of olives
- 8 oz of feta cheese
- ¼ cup of walnuts
- 1 tbsp of olive oil
- 1 tsp of dried mint
- Some salt
Instructions:
- Prepare the veggies and cheese into small pieces. Then add some olives and walnuts, then drizzle it with some olive oil and season all of them with salt and oregano.
- Serve
Grilled eggplant salad with Mozzarella
Instructions:
- 2 eggplant
- ⅓ cup of olive oil
- ⅓ cup of olive oil (B)
- ½ lemon juice
- 2 cloves of garlic
- 1 cup of tomatoes
- ⅓ cup of fresh mozzarella cheese
- ¼ cup of fresh mint
- Some salt and pepper
Instructions:
- Cut the eggplant into slices and brush it with olive oil on both sides, sprinkle some salt into it too.
- Grill them for five minutes till it has a nice golden brown color
- Mix olive oil (B), lemon juice and garlic (minced nicely) together, then pour the sauce on a fry pan and place all the eggplant slices on top.
- Put the sliced tomatoes to the fry pan then tear all the fresh mozzarella into small strings over the eggplants.
Keto lemon ice cream
Ingredients:
- 1 lemon: juice it nicely
- 3 large eggs
- ⅓ cup of erythritol
- One and ¾ cups of heavy cream
Instructions:
- Squeeze the juice from lemon and set it aside
- Separate the egg white and egg yolks. Whisk the egg yolks, then put some sugar till it is combined. In another bowl, whisk the egg whites till it is stiff and bubbles like soap
- Whisk the whip cream with the machine until it has a soft peak form, then fold egg mixture into cream.
- Pour it into ice cream maker and freeze it (follow the machine’s instruction)
Related: Homemade Detox Master Cleanse Lemonade Recipe
Grilled fish served with zucchini and Kale Pesto
Ingredients:
Kale Pesto ingredients:
- 3 oz of kale
- 3 tbsp lemon juice
- 2 oz. (9 tbsp) walnuts
- 1 garlic clove
- ½ tsp salt
- ¼ tsp ground black pepper
- a half of cup olive oil
Fish and zucchini ingredients:
- 1¼ lbs zucchini
- 1 tbsp lemon juice
- ½ tsp salt
- 2 tbsp olive oil
- 1½ lbs white fish filets
- ¼ tsp of ground black pepper
Instructions:
- With the Kale pesto: Chop all the kale nicely, then put all the kale pesto ingredients into a blender/ food processor and blend it until smooth.
- Cut the zucchini into thin slices, then season it with salt and pepper to taste, next pour it over with some lemon juice and olive oil.
- Salt both sides of the fish then let it sit for a few minutes, then wipe off the excess liquid and brush with some oil.
- Grill the fish for a few minutes on each side in a frying pan with oil on medium heat.
Friday
Keto goat cheese and mushroom frittata
Ingredients:
Frittata
- 5 oz. mushrooms
- 3 oz. (2¾ cups) fresh spinach
- 2 oz. (9 tbsp) scallions
- 2 oz. butter
- 6 eggs
- 4 oz. goat cheese
- Salt and pepper
Serving ingredients
- Some leafy veggies
- 2 tbsp of olive oil
- Salt and pepper
Instructions:
- Preheat the oven at 175 Celsius degrees, then crack some eggs into a mixing bowl and whisk. Grate or crumble cheese and then add to mixture, next add some salt and pepper to taste.
- Chop the mushrooms and scallions finely.
- Melt the butter, then stir fry the mushrooms and scallions until they are softened and golden brown.
- Add spinach to the pan and simmer all the ingredients for 1 or 2 minutes, then pour the egg mixture into the pan. Bake for 20 minutes in the oven. Serve with some veggies and olive oil.
Saturday
Tuna stuffed avocado
Ingredients:
- 2 peeled avocados
- 5 oz of processed tuna, drained carefully
- ¼ cup of mayo
- 1 chopped stalk of celery
- 2 tbsp of red onions
- some salt and ground pepper
- 1 tbsp of fresh chives
Instructions:
- Mix all the tuna, mayonnaise, celery and onion to a small bowl. THen season it with salt and pepper
- Put some avocado slices over each serving of tuna. Serve with some chives
Green Salad with some cheese
Ingredients:
- 3 ripe tomatoes, chopped nicely
- 2 cucumbers, cut into slices
- 1 small red onion
- ¼ cup of olive oil
- 4 teaspoons of lemon juice
- 1 and ½ teaspoon of dried oregano
- Salt and pepper to taste
- 1 cup of crumbled feta cheese
- Some salt and pepper
Instructions:
- In a large bowl, put all the ingredients together. Then, mix them carefully with the sauce ingredients.
- Serve while it is still fresh.
See: 5 Best Keto Smoothies for Constipation Recipes
Eggplant dip and veggie snack
Ingredients:
- 11⁄3 lbs eggplant
- ½ tsp ground cumin
- ¼ cup olive oil
- 1 tbsp lemon juice
- 2 tbsp sesame seeds
- Salt and pepper for seasoning
Instructions:
- Preheat your oven, then cut the eggplant into 2 long slices. Season it with some salt and put it over the baking sheet then bake for 30 minutes until it is soft and golden brown.
- Once the eggplant is ready, take it out then cool down for a few minutes.
- In another bowl, put oil, lemon juice and cumin into it and smash. Serve with hot eggplants
Oven-roasted chicken breasts served with some cheese
Ingredients:
- 4 boneless and skinless chicken breasts
- 3 tbsp of za’atar seasoning, divided
- 2 tablespoons of lemon juice
- 2 tablespoons of olive oil
- 1 clove of garlic, minced nicely
- Some cooking spray
- Some salt to taste
Instructions:
- Cut the chicken and place it in a large plastic bag. Combine 2 tbsp of za’atar seasoning, lemon juice, olive oil and garlic in a mixing bowl. Put the chicken in it and give it a massage until it nicely covers all the sauce. Let it marinate for 2 to 8 hours.
- Roast the chicken until it is golden brown and fully cooked. Season with salt, then pour the sauce over it and enjoy!
Sunday
Low carb granola with yogurt and raspberries
Ingredients:
- 2½ oz of almonds
- 1½ oz of hazelnuts
- ½ cup of almond flour
- 1 oz of roasted unsweetened coconut chips
- 1 oz of sesame seeds
- 1 oz of sunflower seeds
- 1½ oz of pumpkin seeds
- 2 tsp ground cardamom (green)
- 1 tsp vanilla extract
- 1 tbsp coconut oil
- ¼ cup of water
Instructions:
- Preheat the oven at 150 Celcius degrees.
- Then, chop all the almonds and hazelnuts. Next, mix all the dry ingredients in a large mixing bowl. Pour the melted coconut oil and water into it and let the machine stir.
- Spread the mixture onto a baking sheet then bake for 30 minutes. Please remember to stir every 10 minutes so the granola won’t burn.
Italian Keto meatballs with Mozzarella Cheese
Instructions:
- 1 lb of ground beef or ground turkey
- ¾ cup of shredded Parmesan cheese
- 1 medium egg
- 1 tsp salt
- ½ tbsp of dried basil
- ½ tsp of onion powder
- 1 tsp garlic powder
- ½ tsp ground black pepper
- 3 tbsp olive oil
- 1¾ cups of canned whole tomatoes
- 2 tbsp fresh parsley, finely chopped
- 7 oz of fresh spinach
- 2 oz of melted butter
- 5 oz of fresh mozzarella cheese
- Salt and pepper
Instructions:
- Put the beef, cheese, egg, salt and other spices in a food processor and blend it thoroughly.
- Form the meat mixture into balls. Using some oil to keep your hands wet to form the meatballs easier.
- Heat up the olive oil in a large frying pan, then saute the meatballs until they are brown and golden.
- Lower the heat and then add some tomatoes on it, simmer for 15 minutes and stir it every 5 minutes. Season with salt and pepper. Once the sauce is thick, put in the parsley and stir.
- Serve when it is still hot
Caprese Snack
Ingredients:
- 8 oz of cherry tomatoes
- 8 oz of mini cheese balls
- 2 tbsp of green pesto
- some salt and pepper
- 1 fresh basil leaf
Instructions:
- Cut all the tomatoes and cheese in halves and simply add pesto then stir them nicely. Sprinkle some salt and pepper for better taste.
Keto Salmon with Pesto and Spinach
Ingredients:
- 1½ lbs of boneless salmon filets
- 1 cup mayonnaise/ sour cream
- 1 tbsp green pesto or red pesto
- ¾ cup of shredded Parmesan cheese
- 1 lb of fresh spinach
- 1 oz of butter or olive oil
- Salt and pepper
Instructions:
- Preheat the oven at 200 Celcius degrees then place the salmon in the baking dish, season with some salt and pepper. Put the skin side down.
- Mix all the mayo, pesto and parmesan cheese in a mixing bowl, then spread the sauce all over the salmon. Bake it in the oven for 20 to 30 minutes
- In a large pan, stir fry the spinach for 2 minutes until it is softened thoroughly.
- Serve the salmon with cooked spinach.
Ending
And this is all of the essential information that you need to know to start your Mediterranean Keto diet! All you have to do is read our instructions carefully and follow our diet plan strictly. If you find our sharing is helpful and informative, please share it with your friends and your loved ones. For further information and notification about other types of diet, don’t hesitate to subscribe to Kerri Ann Jennings!
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
References
(1) Spanish Ketogenic Mediterranean diet: a healthy cardiovascular diet for weight loss (nutritionj.biomedcentral.com)
(2) Spanish Ketogenic Mediterranean diet: a healthy cardiovascular diet for weight loss (nih.gov)
(4) Keto an Anti-Inflammatory Diet for Pain Management (comprehensivespinepain.com)
Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com
