Feeling that midday crash or just not quite energized? If your meals are high in refined carbs and low in nutrients, that might be the culprit. This 7-day vegetarian low-carb Mediterranean diet meal plan is crafted to help you stay energized, support weight loss, and nourish your body with whole foods — without meat or fish.
Inspired by the traditional Mediterranean diet — rich in olive oil, leafy greens, legumes, nuts, seeds, herbs, fermented foods, and seasonal vegetables — this plan cuts down on carbs without cutting out flavor or nutrients.
Let’s dig in.
Meal Plan at a Glance
| Meal Time | Sample Meal |
|---|---|
| Breakfast | Veggie egg muffins with avocado |
| A.M. Snack | Greek yogurt with walnuts & berries |
| Lunch | Zucchini noodles with pesto and grilled halloumi |
| P.M. Snack | Hummus with cucumber slices |
| Dinner | Cauliflower rice tabbouleh with roasted eggplant |
All meals are low in carbs, rich in healthy fats, protein, and fiber, and designed to help stabilize blood sugar and support steady energy.
Day 1: Classic Mediterranean Start
Breakfast (310 Calories)
- 2 Egg Muffins with Spinach, Tomato & Feta
- ½ avocado
A.M. Snack (215 Calories)
- Plain Greek yogurt (5 oz.)
- 1 tbsp walnuts
Lunch (460 Calories)
- Zucchini Noodles with Basil Pesto
- Grilled Halloumi Slices
- Arugula side salad with lemon & olive oil
P.M. Snack (180 Calories)
- 1/4 cup hummus
- Sliced cucumber and red bell pepper
Dinner (500 Calories)
- Cauliflower Rice Tabouleh
- Roasted Eggplant with Garlic Yogurt Sauce
Daily Totals: 1,665 calories | 63g carbs | 84g fat | 84g protein
- To make it 1,500 calories: Remove avocado from breakfast.
- To make it 2,000 calories: Add 1 slice of whole-grain toast with pesto to lunch and a handful of olives to dinner.
Day 2: Fresh & Flavorful
Breakfast (295 Calories)
- Greek Yogurt Parfait with Berries, Chia, and Pistachios
A.M. Snack (200 Calories)
- 1 hard-boiled egg
- 1 mini cheese wedge
Lunch (480 Calories)
- Mediterranean Stuffed Peppers with Ricotta, Spinach & Olives
- Small side salad with cucumbers and tahini-lemon dressing
P.M. Snack (210 Calories)
- 1/2 avocado with sea salt & lemon
Dinner (540 Calories)
- Grilled Portobello Mushrooms
- Herbed Cauliflower Mash
- Roasted Broccolini
Daily Totals: 1,725 calories | 58g carbs | 86g fat | 78g protein
- To make it 1,500 calories: Skip the A.M. snack.
- To make it 2,000 calories: Add 1 tbsp olive oil to dinner and 1 boiled egg to breakfast.
Day 3: Protein & Produce Focused
Breakfast (320 Calories)
- Scrambled Tofu with Peppers, Onions, & Olives
- Side of cherry tomatoes
A.M. Snack (215 Calories)
- Greek Yogurt (5 oz.) with 1 tbsp sunflower seeds
Lunch (490 Calories)
- Roasted Veggie Salad with Halloumi and Tahini Dressing
P.M. Snack (180 Calories)
- 1 hard-boiled egg
- 5 cherry tomatoes
Dinner (495 Calories)
- Eggplant & Zucchini Lasagna (no noodles)
- Side of garlicky kale
Daily Totals: 1,700 calories | 62g carbs | 83g fat | 80g protein
- To make it 1,500 calories: Reduce tahini dressing to 1 tbsp at lunch.
- To make it 2,000 calories: Add 1 tbsp nuts to breakfast and 1 slice of seeded rye to lunch.
Day 4: Creamy & Crunchy
Breakfast (310 Calories)
- Chia Pudding with Almond Milk, Berries & Toasted Coconut
A.M. Snack (200 Calories)
- Celery sticks with 2 tbsp almond butter
Lunch (495 Calories)
- Grilled Eggplant & Goat Cheese Salad
- Arugula with lemon & EVOO
P.M. Snack (180 Calories)
- ¼ cup roasted chickpeas
Dinner (520 Calories)
- Spaghetti Squash with Mushrooms, Pesto, and Parmesan
- Steamed spinach with garlic
Daily Totals: 1,705 calories | 60g carbs | 88g fat | 76g protein
- To make it 1,500 calories: Skip almond butter in A.M. snack.
- To make it 2,000 calories: Add 1 slice low-carb seed bread and 1 boiled egg at dinner.
Day 5: Olive Oil & Herbs
Breakfast (300 Calories)
- Mini Frittata with Tomatoes, Spinach & Feta
A.M. Snack (220 Calories)
- 1 oz almonds
- 1 cup green tea
Lunch (500 Calories)
- Grilled Zucchini Rolls Stuffed with Ricotta & Sun-Dried Tomatoes
- Arugula salad with pine nuts and balsamic glaze
P.M. Snack (210 Calories)
- Olives and baby bell cheese
Dinner (540 Calories)
- Cauliflower & Lentil Mediterranean Bake
- Side of roasted Brussels sprouts
Daily Totals: 1,770 calories | 59g carbs | 92g fat | 78g protein
- To make it 1,500 calories: Skip P.M. snack.
- To make it 2,000 calories: Add 1 tbsp olive oil to lunch and 1 square of dark chocolate after dinner.
Day 6: Comfort Food, the Clean Way
Breakfast (295 Calories)
- Smoothie with Greek yogurt, avocado, spinach, and flax
A.M. Snack (210 Calories)
- Cucumber slices with guacamole
Lunch (510 Calories)
- Stuffed Mushrooms with Creamy Pesto Ricotta
- Mixed greens with pumpkin seeds
P.M. Snack (180 Calories)
- Small serving of full-fat Greek yogurt with cinnamon
Dinner (530 Calories)
- Roasted Cauliflower Steaks
- Warm lentil salad with herbs and olives
Daily Totals: 1,725 calories | 63g carbs | 89g fat | 75g protein
- To make it 1,500 calories: Remove flax from smoothie and skip P.M. snack.
- To make it 2,000 calories: Add a slice of rye toast to lunch and an extra ½ avocado to dinner.
Day 7: Sunday Simplicity
Breakfast (320 Calories)
- “Egg-in-a-Bell-Pepper” Bake with Avocado Salsa
A.M. Snack (200 Calories)
- Small handful of mixed nuts
- Green tea
Lunch (540 Calories)
- Cauliflower Gnocchi with Sautéed Spinach and Parmesan
- Side of Greek salad
P.M. Snack (190 Calories)
- 1 hard-boiled egg
- 1 tbsp hummus
Dinner (510 Calories)
- Ratatouille Bake with Feta
- Side of romaine with olive oil & lemon
Daily Totals: 1,760 calories | 64g carbs | 86g fat | 80g protein
- To make it 1,500 calories: Skip P.M. snack.
- To make it 2,000 calories: Add 1 tbsp nuts and 1 slice low-carb bread with lunch.
Prep-Ahead Tips
- Bake egg muffins for breakfasts on Days 1 and 5
- Make pesto, hummus, and cauliflower rice in bulk
- Chop veggies and roast trays of eggplant, zucchini, and peppers
- Prepare chia pudding in jars for grab-and-go mornings
- Cook lentils in advance for multiple dinners
Frequently Asked Questions
Is it OK to eat the same lunch every day?
Yes! For simplicity, you can repeat 2–3 meals throughout the week if you enjoy them.
Why low-carb vegetarian Mediterranean?
It merges the proven heart-healthy benefits of the Mediterranean diet with the blood sugar–stabilizing effects of lower-carb meals — all without relying on meat or fish.
Can I swap ingredients?
Absolutely! Swap cheese for dairy-free options, tofu for eggs, or use seasonal vegetables for variety.