Keto Mediterranean Diet Food List

Keto Mediterranean Diet Food List
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Our keto Mediterranean diet food list offers the perfect blend of flavors and nutrition. Keep this list handy while creating your meal plan for the week, or while doing your grocery shopping.  We’ve even included a PDF that you can save to your device. Scroll to the bottom to get yours!

Combining the principles of the Mediterranean diet – renowned for its emphasis on fresh, whole foods and heart-healthy fats – with the low-carbohydrate, high-fat regimen of the ketogenic diet, the Keto Mediterranean approach offers a tantalizing array of flavors and textures while promoting weight loss and overall well-being.

Proteins:

  1. Fatty fish (salmon, mackerel, sardines)
  2. Shellfish (shrimp, crab, mussels)
  3. Poultry (chicken, turkey)
  4. Lean cuts of meat (beef, lamb)
  5. Eggs
  6. Tofu
  7. Greek yogurt (unsweetened)
  8. Cheese (feta, mozzarella, goat cheese)

Healthy Fats:

  1. Olive oil
  2. Avocado
  3. Nuts (almonds, walnuts, pistachios)
  4. Seeds (chia seeds, flaxseeds, pumpkin seeds)
  5. Olives

Vegetables:

  1. Leafy greens (spinach, kale, arugula)
  2. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
  3. Bell peppers
  4. Tomatoes
  5. Cucumbers
  6. Zucchini
  7. Eggplant
  8. Artichokes
  9. Asparagus

Fruits (in moderation due to their natural sugar content):

  1. Berries (strawberries, raspberries, blueberries)
  2. Avocado
  3. Tomatoes
  4. Olives

Herbs and Spices:

  1. Basil
  2. Rosemary
  3. Thyme
  4. Oregano
  5. Parsley
  6. Cilantro
  7. Mint

Condiments and Flavorings:

  1. Lemon juice
  2. Balsamic vinegar (in moderation)
  3. Garlic
  4. Onion
  5. Mustard
  6. Hot sauce (check for added sugars)
  7. Coconut aminos (as a substitute for soy sauce)
keto mediterranean diet by jasperdaywellness

Beverages:

  1. Water (plain or sparkling)
  2. Herbal teas (mint, chamomile, ginger)
  3. Coffee (black or with a splash of unsweetened almond milk)
  4. Dry red wine (in moderation)

Snacks (in moderation):

  1. Cheese sticks
  2. Olives
  3. Nuts and seeds
  4. Hard-boiled eggs
  5. Veggie sticks with guacamole or Greek yogurt dip

Remember to focus on whole, minimally processed foods and to moderate your intake of carbohydrates to maintain ketosis while enjoying the health benefits of the Mediterranean diet.

Download The List!

Download our PDF to any device, print, or save for later!

LIST

Learn More

Click here to get the full article if you’d like to learn more about the keto Mediterranean diet.

keto mediterranean diet by jasperdaywellness
Filed Under: Mediterranean