5 Day Starter Keto Plan

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Here’s the 5-day overview table.

DayBreakfastLunchDinnerSnack
Tuesday  
Day 1		Spinach, feta & olive omeletGreek chicken salad bowlMediterranean steak with asparagus & cauliflower mashCelery with almond butter or olives + cheese
Wednesday  
Day 2		Keto Greek yogurt bowlTuna-stuffed avocado plateTurkey-kofta lettuce wraps with tzatzikiHard-boiled egg or walnuts
Thursday
Day 3		Mediterranean egg muffinsLeftover turkey-kofta saladMediterranean chicken zucchini skilletCucumber slices with whipped feta dip
Friday  
Day 4		Smoked salmon cucumber-avocado plateChicken shawarma saladLemon-herb salmon with asparagus & cauliflower mashMacadamia nuts or cheese
Saturday  
Day 5		Mushroom, goat cheese & herb scrambleKeto Niçoise-style tuna or sardine saladChicken souvlaki plate with cucumber-feta saladOlives, cheese, cucumber, artichokes

Mediterranean Keto Meal Plan — 5 Days, 1 Person

Daily targets

TargetGoal
Calories1,600–1,800/day
Net carbs20–30g/day
Protein120–145g/day
Fat100–125g/day
Water80–100 oz/day


Recipes for 1 Person

1. Spinach, Feta & Olive Omelet

Ingredients

  • 2 large eggs
  • 1 cup fresh spinach
  • 2 tbsp feta
  • 4–5 Kalamata olives, chopped
  • 1–2 tsp olive oil
  • Salt, pepper, oregano
  • Optional: ¼ avocado

Steps

  1. Sauté spinach in olive oil until wilted.
  2. Beat eggs with salt, pepper, and oregano.
  3. Pour eggs into pan and add feta and olives.
  4. Cook until set, fold, and serve.

2. Greek Chicken Salad Bowl

Ingredients

  • 6 oz cooked chicken breast or thigh
  • 2 cups romaine or mixed greens
  • ¼–½ cucumber, chopped
  • ¼ cup cherry tomatoes, halved
  • 1–2 tbsp red onion, thin sliced
  • 2 tbsp feta
  • 2 tbsp Kalamata olives
  • 1 tbsp olive oil
  • 1–2 tsp red wine vinegar
  • Oregano, salt, pepper

Steps

  1. Add greens to a bowl.
  2. Top with chicken, cucumber, tomatoes, onion, feta, and olives.
  3. Whisk olive oil, vinegar, oregano, salt, and pepper.
  4. Dress and serve.

3. Lemon-Herb Salmon with Asparagus & Cauliflower Mash

Ingredients

  • 1 salmon fillet, 5–6 oz
  • ½ bunch asparagus
  • ½ medium head cauliflower or 2 cups florets
  • 1 tbsp olive oil
  • 1–2 tsp butter
  • 1 tbsp cream cheese or mascarpone
  • Garlic, dill or parsley, salt, pepper
  • Optional: lemon zest or a small squeeze of lemon

Steps

  1. Roast salmon at 400°F for 10–14 minutes.
  2. Toss asparagus with olive oil, salt, and pepper; roast alongside salmon.
  3. Steam cauliflower until soft.
  4. Mash cauliflower with butter, cream cheese, garlic, salt, and pepper.
  5. Serve salmon with herbs and optional lemon zest.

4. Keto Greek Yogurt Bowl

Ingredients

  • ¾ cup plain full-fat Greek yogurt
  • 1 tbsp chia seeds
  • 2 tbsp raspberries or blackberries
  • 1 tbsp chopped walnuts
  • 1–2 tsp unsweetened coconut flakes
  • Cinnamon
  • Optional: monk fruit or stevia

Steps

  1. Add yogurt to a bowl.
  2. Top with chia, berries, walnuts, coconut, and cinnamon.
  3. Let sit 5–10 minutes.

5. Tuna-Stuffed Avocado Plate

Ingredients

  • 1 avocado, halved
  • 1 can tuna, drained
  • 1 tbsp avocado-oil or olive-oil mayo
  • 1–2 tsp Dijon mustard
  • ½ celery stalk, diced
  • 1 tbsp chopped parsley
  • 1 tbsp capers or chopped olives
  • Salt, pepper
  • Side: cucumber slices and greens

Steps

  1. Mix tuna, mayo, Dijon, celery, parsley, capers, salt, and pepper.
  2. Spoon into avocado halves.
  3. Serve over greens with cucumber.

6. Turkey-Kofta Lettuce Wraps with Tzatziki

This makes 2 servings, so you’ll use the leftovers for Thursday lunch.

Ingredients

  • ½ lb ground turkey
  • 1 egg yolk or ½ beaten egg
  • 1 tbsp almond flour
  • 1 garlic clove, minced
  • ½ tsp cumin
  • ½ tsp oregano
  • ¼ tsp paprika
  • Salt and pepper
  • Butter lettuce or romaine leaves
  • 1 tsp olive oil for cooking

Tzatziki

  • ¼ cup full-fat Greek yogurt
  • ¼ cucumber, finely diced or grated
  • 1 tsp olive oil
  • Dill, garlic, salt, pepper

Steps

  1. Mix turkey, egg, almond flour, garlic, cumin, oregano, paprika, salt, and pepper.
  2. Form into small patties or logs.
  3. Pan-sear in olive oil for 4–5 minutes per side, until cooked through.
  4. Mix tzatziki ingredients.
  5. Serve half the kofta in lettuce leaves with tzatziki.
  6. Save the other half for Thursday lunch.

7. Mediterranean Egg Muffins

Makes 3 muffins, one breakfast serving.

Ingredients

  • 3 eggs
  • ¼ cup chopped spinach
  • 2 tbsp feta
  • 2 tbsp diced roasted red pepper, drained
  • 1 tbsp chopped olives
  • 1 tsp olive oil
  • Oregano, salt, pepper

Steps

  1. Heat oven to 350°F.
  2. Whisk eggs with oregano, salt, and pepper.
  3. Stir in spinach, feta, roasted red pepper, and olives.
  4. Pour into a greased muffin tin.
  5. Bake 18–22 minutes.

8. Leftover Turkey-Kofta Salad

Ingredients

  • Leftover turkey kofta
  • 2 cups romaine or mixed greens
  • ¼ cucumber
  • 2 tbsp feta
  • 2 tbsp olives
  • 1 tbsp olive oil
  • 1–2 tsp red wine vinegar
  • Leftover tzatziki

Steps

  1. Add greens, cucumber, feta, and olives to a bowl.
  2. Top with reheated or cold kofta.
  3. Dress with olive oil, vinegar, and tzatziki.

9. Mediterranean Chicken Zucchini Skillet

Ingredients

  • 6 oz chicken breast or thigh, sliced
  • 1½ medium zucchini, sliced into half-moons
  • ¼ cup cherry tomatoes, halved
  • 2 tbsp feta
  • 1 tbsp Kalamata olives, sliced
  • 1 tbsp olive oil
  • 1 garlic clove, minced
  • ½ tsp oregano
  • Salt and pepper
  • Optional: fresh parsley

Steps

  1. Heat olive oil in a skillet over medium-high heat.
  2. Season chicken with salt, pepper, oregano, and garlic.
  3. Cook chicken 5–7 minutes, until browned and cooked through.
  4. Add zucchini and tomatoes; cook 3–5 minutes until zucchini is tender but not mushy.
  5. Stir in olives.
  6. Top with feta and parsley.

10. Whipped Feta Cucumber Dip

Ingredients

  • ¼ cup feta
  • 2 tbsp full-fat Greek yogurt
  • 1 tsp olive oil
  • Dill or parsley
  • Pepper
  • Cucumber slices for dipping

Steps

  1. Blend feta, yogurt, olive oil, herbs, and pepper.
  2. Serve with cucumber slices.

11. Smoked Salmon Cucumber-Avocado Plate

Ingredients

  • 3–4 oz smoked salmon
  • ½ avocado, sliced
  • ¼–½ cucumber, sliced
  • 1 tbsp cream cheese
  • 1–2 tsp capers
  • Fresh dill
  • Optional: 1 boiled egg

Steps

  1. Arrange salmon, avocado, cucumber, and cream cheese on a plate.
  2. Add capers, dill, and boiled egg if using.

12. Chicken Shawarma Salad

Ingredients

  • 6 oz chicken thigh or breast
  • 2 cups romaine
  • ¼ cucumber
  • ¼ cup cherry tomatoes
  • 2 tbsp feta
  • 1 tbsp olive oil
  • 1–2 tsp tahini
  • 1–2 tsp lemon juice or red wine vinegar
  • ½ garlic clove
  • Shawarma seasoning: cumin, paprika, turmeric, coriander, cinnamon, salt, pepper

Steps

  1. Season chicken generously with shawarma spices.
  2. Grill or pan-sear until cooked through.
  3. Make dressing with olive oil, tahini, lemon juice or vinegar, garlic, salt, and a little water.
  4. Serve chicken over salad with feta and dressing.

13. Mediterranean Steak with Asparagus & Cauliflower Mash

Ingredients

  • 1 steak, 6–8 oz — sirloin, NY strip, ribeye, or filet
  • ½ bunch asparagus
  • ½ medium head cauliflower or 2 cups cauliflower florets
  • 1 tbsp olive oil
  • 1–2 tsp butter
  • 1 tbsp cream cheese or mascarpone
  • 1 garlic clove
  • 2 tbsp diced tomato or cherry tomatoes
  • Oregano, rosemary, salt, pepper
  • 2 tbsp feta

Steps

  1. Season steak with salt, pepper, garlic, and oregano or rosemary.
  2. Sear in a hot skillet with olive oil for about 3–5 minutes per side, depending on thickness and desired doneness.
  3. Rest steak for 5–10 minutes before slicing.
  4. Toss asparagus with olive oil, salt, and pepper. Roast at 400°F for 10–12 minutes.
  5. Steam cauliflower until soft.
  6. Mash cauliflower with butter, cream cheese, garlic, salt, and pepper.
  7. Serve steak with asparagus and cauliflower mash.

14. Mushroom, Goat Cheese & Herb Scramble

Ingredients

  • 2–3 eggs
  • ¾ cup sliced mushrooms
  • 1–2 tsp butter or olive oil
  • 1 oz goat cheese
  • Chives or parsley
  • Salt and pepper

Steps

  1. Sauté mushrooms in butter or olive oil until browned.
  2. Add beaten eggs.
  3. Gently scramble.
  4. Fold in goat cheese and herbs.

15. Keto Niçoise-Style Tuna or Sardine Salad

Ingredients

  • 1 can tuna or sardines
  • 2 cups greens
  • 1 hard-boiled egg
  • ¼ cucumber
  • 2 tbsp olives
  • ¼ cup blanched green beans
  • 1 tbsp olive oil
  • 1–2 tsp red wine vinegar
  • Dijon, salt, pepper

Steps

  1. Arrange greens, tuna or sardines, egg, cucumber, olives, and green beans.
  2. Whisk olive oil, vinegar, Dijon, salt, and pepper.
  3. Dress and serve.

16. Chicken Souvlaki Plate with Cucumber-Feta Salad

Ingredients

  • 6–8 oz chicken breast or thigh, cut into chunks
  • 2 cups romaine or mixed greens
  • ¼ cucumber, chopped
  • 2 tbsp feta
  • 2 tbsp Kalamata olives
  • 1 tbsp olive oil
  • 1–2 tsp red wine vinegar or lemon juice
  • ½ garlic clove, minced
  • ½ tsp oregano
  • Salt and pepper
  • 2 tbsp tzatziki

Steps

  1. Toss chicken with olive oil, garlic, oregano, salt, and pepper.
  2. Grill or pan-sear 6–8 minutes, turning until cooked through.
  3. Make a small salad with greens, cucumber, feta, olives, vinegar, and a little olive oil.
  4. Serve chicken over or beside the salad.
  5. Add tzatziki on top or on the side.

Simple Prep Plan

Do this before Tuesday or on Tuesday morning:

  1. Boil 4 eggs.
  2. Cook 1–1½ lb chicken for salads, the zucchini skillet, and souvlaki.
  3. Make tzatziki with Greek yogurt, cucumber, dill, garlic, salt, and pepper.
  4. Wash/chop greens, cucumbers, celery, and herbs.
  5. Make the Mediterranean egg muffins ahead for Thursday.
  6. Portion nuts into small servings, about 1 oz each.
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