Mediterranean Keto Meal Plan: Days 6-10

This 5-day Mediterranean keto meal plan is designed for one person and continues the same general target of 20-30g net carbs per day, high protein, and moderate-to-high healthy fats. It also makes good use of leftover Greek yogurt and mushrooms.

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One-Page Meal Overview

Day	Breakfast	Lunch	Dinner	Snack
Sunday – Day 6	Greek yogurt pecan chia bowl	Chicken avocado Greek salad	Tuscan garlic chicken with mushrooms & spinach	Cucumber with tzatziki
Monday – Day 7	Mushroom, spinach & feta omelet	Tuna cucumber boats with olives & feta	Bunless turkey burger with Greek salad	Boiled egg + pecans
Tuesday – Day 8	Smoked salmon egg plate	Chicken tzatziki lettuce wraps	Steak bites with mushrooms & zucchini	Greek yogurt cinnamon cream
Wednesday – Day 9	Keto yogurt parfait with berries & hemp hearts	Mediterranean Cobb salad	Baked cod with lemon-herb butter & asparagus	Olives + cheese
Thursday – Day 10	Egg muffins with mushrooms & feta	Leftover cod or chicken salad bowl	Chicken meatballs with creamy yogurt cucumber sauce	Celery with almond butter

Recipes for 1 Person

Day 6 Breakfast: Greek Yogurt Pecan Chia Bowl

Ingredients

• 3/4 cup plain full-fat Greek yogurt
• 1 tbsp chia seeds
• 1 tbsp chopped pecans
• 2 tbsp raspberries or blackberries
• 1 tsp hemp hearts or sliced almonds
• Cinnamon
• Optional: monk fruit or stevia

Steps

1. Add Greek yogurt to a bowl.
2. Stir in chia seeds.
3. Top with berries, pecans, hemp hearts, and cinnamon.
4. Let sit 5-10 minutes so the chia thickens slightly.

Day 6 Lunch: Chicken Avocado Greek Salad

Ingredients

• 6 oz cooked chicken
• 2 cups romaine or mixed greens
• 1/2 avocado, sliced
• 1/4 cucumber, chopped
• 1/4 cup cherry tomatoes
• 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, avocado, cucumber, tomatoes, feta, and olives.
3. Whisk olive oil, vinegar, oregano, salt, and pepper.
4. Pour dressing over salad.

Day 6 Dinner: Tuscan Garlic Chicken with Mushrooms & Spinach

Ingredients

• 6-8 oz chicken breast or thigh
• 1 cup sliced mushrooms
• 1 1/2 cups spinach
• 1/4 cup heavy cream or 2 tbsp cream cheese plus a splash of water
• 1 tbsp olive oil
• 1 garlic clove, minced
• 2 tbsp parmesan
• 2 tbsp chopped sun-dried tomatoes, optional; use sparingly
• Salt, pepper, Italian seasoning

Steps

1. Season chicken with salt, pepper, and Italian seasoning.
2. Heat olive oil in a skillet and cook chicken 5-7 minutes per side, until cooked through.
3. Remove chicken and set aside.
4. Add mushrooms and garlic to the pan; saute 4-5 minutes.
5. Add spinach and cook until wilted.
6. Stir in cream or cream cheese, parmesan, and optional sun-dried tomatoes.
7. Return chicken to the pan and simmer 2-3 minutes.

Keto note: Sun-dried tomatoes can add carbs, so keep them to 1-2 tablespoons.

Day 6 Snack: Cucumber with Tzatziki

Ingredients

• 1/2 cucumber, sliced
• 1/4 cup full-fat Greek yogurt
• 1 tbsp grated cucumber
• Garlic, dill, salt, pepper
• 1 tsp olive oil

Steps

1. Mix Greek yogurt, grated cucumber, garlic, dill, salt, pepper, and olive oil.
2. Serve with cucumber slices.

Day 7 Breakfast: Mushroom, Spinach & Feta Omelet

Ingredients

• 2 eggs
• 3/4 cup sliced mushrooms
• 1 cup spinach
• 2 tbsp feta
• 1-2 tsp olive oil or butter
• Salt, pepper, oregano

Steps

1. Saute mushrooms in olive oil or butter until browned.
2. Add spinach and cook until wilted.
3. Beat eggs with salt, pepper, and oregano.
4. Pour eggs into pan.
5. Add feta, cook until set, then fold.

Day 7 Lunch: Tuna Cucumber Boats with Olives & Feta

Ingredients

• 1 can tuna, drained
• 1/2 large cucumber, sliced lengthwise and seeds scooped slightly
• 1 tbsp olive-oil or avocado-oil mayo
• 1 tsp Dijon mustard
• 1 tbsp chopped olives
• 1 tbsp feta
• 1 tbsp chopped celery
• Salt, pepper, parsley

Steps

1. Mix tuna, mayo, Dijon, olives, feta, celery, salt, pepper, and parsley.
2. Spoon tuna mixture into cucumber halves.
3. Serve with a side of greens if desired.

Day 7 Dinner: Bunless Turkey Burger with Greek Salad

Ingredients

• 6-8 oz ground turkey
• 1 tbsp almond flour
• 1 egg yolk or 1/2 beaten egg
• 1/2 garlic clove, minced
• 1/2 tsp oregano
• Salt, pepper
• 2 cups romaine
• 1/4 cucumber
• 1/4 cup cherry tomatoes
• 2 tbsp feta
• 2 tbsp olives
• 1 tbsp olive oil
• 1 tsp red wine vinegar
• Optional: 1-2 tbsp tzatziki

Steps

1. Mix ground turkey, almond flour, egg, garlic, oregano, salt, and pepper.
2. Form into one large patty or two smaller patties.
3. Cook in a skillet over medium heat for 5-6 minutes per side.
4. Make a side salad with romaine, cucumber, tomatoes, feta, olives, olive oil, and vinegar.
5. Serve burger over the salad or alongside it with tzatziki.

Day 7 Snack: Boiled Egg + Pecans

Ingredients

• 1 boiled egg
• 1 tbsp pecans
• Salt and pepper

Steps

1. Slice boiled egg.
2. Season with salt and pepper.
3. Eat with pecans on the side.

Day 8 Breakfast: Smoked Salmon Egg Plate

Ingredients

• 2 boiled eggs or scrambled eggs
• 3 oz smoked salmon
• 1/4 avocado
• 1/4 cucumber, sliced
• 1 tbsp cream cheese
• Capers and dill, optional

Steps

1. Arrange eggs, smoked salmon, avocado, cucumber, and cream cheese on a plate.
2. Top with capers and dill if using.

Day 8 Lunch: Chicken Tzatziki Lettuce Wraps

Ingredients

• 6 oz cooked chicken, sliced or shredded
• 3-4 large romaine or butter lettuce leaves
• 2 tbsp tzatziki
• 1/4 cucumber, sliced thin
• 1 tbsp feta
• 1 tbsp olives, chopped
• Pepper and oregano

Steps

1. Lay lettuce leaves flat.
2. Add chicken, tzatziki, cucumber, feta, olives, pepper, and oregano.
3. Roll or fold into wraps.

Day 8 Dinner: Steak Bites with Mushrooms & Zucchini

Ingredients

• 6-8 oz steak, cut into bite-size pieces
• 1 cup sliced mushrooms
• 1 small zucchini, sliced
• 1 tbsp olive oil
• 1 tsp butter
• 1 garlic clove, minced
• Rosemary or oregano
• Salt and pepper

Steps

1. Season steak bites with salt, pepper, garlic, and rosemary or oregano.
2. Heat olive oil in a skillet over medium-high heat.
3. Sear steak bites 2-3 minutes per side, then remove.
4. Add mushrooms and zucchini to the pan.
5. Cook 4-5 minutes until browned and tender.
6. Add butter and return steak to pan for 1 minute.

Day 8 Snack: Greek Yogurt Cinnamon Cream

Ingredients

• 1/2 cup plain full-fat Greek yogurt
• Cinnamon
• 1 tsp chia seeds or hemp hearts
• Optional: monk fruit or stevia

Steps

1. Stir yogurt with cinnamon.
2. Top with chia seeds or hemp hearts.
3. Chill for 5 minutes if desired.

Day 9 Breakfast: Keto Yogurt Parfait with Berries & Hemp Hearts

Ingredients

• 3/4 cup full-fat Greek yogurt
• 2 tbsp raspberries or blackberries
• 1 tbsp hemp hearts
• 1 tbsp chopped pecans or sliced almonds
• Cinnamon

Steps

1. Layer yogurt, berries, hemp hearts, and pecans in a glass or bowl.
2. Sprinkle with cinnamon.

Day 9 Lunch: Mediterranean Cobb Salad

Ingredients

• 2 cups romaine or mixed greens
• 4-5 oz cooked chicken or turkey
• 1 boiled egg
• 1/4 avocado
• 2 tbsp feta
• 2 tbsp olives
• 1/4 cucumber, chopped
• 1 tbsp olive oil
• 1 tsp red wine vinegar
• Salt, pepper, oregano

Steps

1. Add greens to a bowl.
2. Arrange chicken, egg, avocado, feta, olives, and cucumber on top.
3. Dress with olive oil, vinegar, salt, pepper, and oregano.

Day 9 Dinner: Baked Cod with Lemon-Herb Butter & Asparagus

Ingredients

• 6-8 oz cod fillet
• 1/2 bunch asparagus
• 1 tbsp butter
• 1 tsp olive oil
• 1 garlic clove, minced
• Lemon zest or small squeeze of lemon
• Parsley or dill
• Salt and pepper

Steps

1. Heat oven to 400°F.
2. Place cod on a baking sheet.
3. Mix butter, garlic, lemon zest, herbs, salt, and pepper.
4. Spread butter mixture over cod.
5. Toss asparagus with olive oil, salt, and pepper.
6. Bake cod and asparagus for 10-14 minutes, depending on thickness.

Day 9 Snack: Olives + Cheese

Ingredients

• 1/4 cup olives
• 1 oz cheese, such as feta, cheddar, gouda, or goat cheese

Steps

1. Plate olives and cheese.
2. Add cucumber slices if you want more volume.

Day 10 Breakfast: Egg Muffins with Mushrooms & Feta

Makes 3 muffins, one breakfast serving.

Ingredients

• 3 eggs
• 1/2 cup mushrooms, chopped
• 1/4 cup spinach, chopped
• 2 tbsp feta
• 1 tbsp olives, chopped
• 1 tsp olive oil
• Salt, pepper, oregano

Steps

1. Heat oven to 350°F.
2. Saute mushrooms in olive oil for 3-4 minutes.
3. Whisk eggs with salt, pepper, and oregano.
4. Stir in mushrooms, spinach, feta, and olives.
5. Pour into a greased muffin tin.
6. Bake 18-22 minutes.

Day 10 Lunch: Leftover Cod or Chicken Salad Bowl

Use whichever protein you have left: cod, chicken, turkey burger, or steak.

Ingredients

• 4-6 oz leftover protein
• 2 cups romaine or mixed greens
• 1/4 cucumber
• 1/4 avocado
• 2 tbsp feta
• 1 tbsp olives
• 1 tbsp olive oil
• 1 tsp red wine vinegar
• Salt, pepper, oregano

Steps

1. Add greens to a bowl.
2. Top with leftover protein, cucumber, avocado, feta, and olives.
3. Dress with olive oil, vinegar, salt, pepper, and oregano.

Day 10 Dinner: Chicken Meatballs with Creamy Yogurt Cucumber Sauce

Ingredients

• 6-8 oz ground chicken or ground turkey
• 1 tbsp almond flour
• 1 egg yolk or 1/2 beaten egg
• 1 garlic clove, minced
• 1/2 tsp oregano
• 1/4 tsp cumin
• Salt and pepper
• 1 cup zucchini noodles or sauteed spinach
• 1 tbsp olive oil

Creamy Yogurt Cucumber Sauce

• 1/4 cup full-fat Greek yogurt
• 2 tbsp grated cucumber
• Dill or parsley
• Garlic powder or minced garlic
• Salt and pepper

Steps

1. Mix ground chicken or turkey, almond flour, egg, garlic, oregano, cumin, salt, and pepper.
2. Form into small meatballs.
3. Cook in olive oil over medium heat for 8-10 minutes, turning until cooked through.
4. Mix yogurt, cucumber, herbs, garlic, salt, and pepper.
5. Serve meatballs over sauteed spinach or zucchini noodles with yogurt sauce.

Day 10 Snack: Celery with Almond Butter

Ingredients

• 2 celery stalks
• 1 tbsp almond butter
• Cinnamon, optional

Steps

1. Spread almond butter on celery.
2. Sprinkle with cinnamon if desired.

Grocery List for Days 6-10

This assumes you still have some Greek yogurt and mushrooms. Buy less of those if you already have plenty.

Protein

• Chicken breast or thighs: 1 1/2-2 lb
• Ground turkey or ground chicken: 1 lb
• Steak: 1 small steak, 6-8 oz
• Cod fillet: 1 fillet, 6-8 oz
• Smoked salmon: 3 oz
• Canned tuna: 1-2 cans
• Eggs: 1 dozen

Dairy

• Full-fat plain Greek yogurt: 16 oz, or less if you still have plenty
• Feta: 6-8 oz
• Cream cheese: small container
• Parmesan: small container or wedge
• Cheese for snack: 4 oz
• Butter

Vegetables

• Mushrooms: 8 oz, or skip if you already have enough
• Spinach: 1 small container
• Romaine or mixed greens: 1 large container
• Butter lettuce or romaine leaves: 1 head/package
• Cucumbers: 4
• Zucchini: 3
• Asparagus: 1 bunch
• Cherry tomatoes: 1 pint
• Avocados: 3
• Celery: 1 bunch
• Garlic: 1 bulb
• Optional: sun-dried tomatoes, no sugar added
• Fresh dill
• Fresh parsley

Fats, Nuts & Condiments

• Extra-virgin olive oil
• Avocado-oil or olive-oil mayonnaise
• Almond butter
• Kalamata olives
• Capers
• Pecans
• Chia seeds
• Hemp hearts
• Red wine vinegar
• Dijon mustard
• Almond flour
• Optional: monk fruit or stevia

Fruit

• Raspberries or blackberries: 1 small container

Spices

• Oregano
• Cumin
• Paprika
• Italian seasoning
• Rosemary
• Cinnamon
• Salt
• Pepper

Simple Prep Plan for Days 6-10

Do this before Day 6 or on Sunday morning:

1. Boil 4-6 eggs.
2. Cook 1-1 1/2 lb chicken for salads and lettuce wraps.
3. Make a batch of tzatziki using Greek yogurt, cucumber, dill, garlic, salt, and pepper.
4. Wash and chop cucumbers, romaine, spinach, and herbs.
5. Pre-slice mushrooms so they are easy to add to omelets, chicken, steak, and egg muffins.
6. Portion pecans into 1 tbsp servings so snacks stay keto and calorie-controlled.

How This Plan Uses Greek Yogurt and Mushrooms

Greek yogurt is used in the yogurt bowl, tzatziki snack, yogurt cinnamon cream, parfait, and creamy yogurt cucumber sauce.

Mushrooms are used in the Tuscan garlic chicken, mushroom spinach feta omelet, steak bites, and mushroom feta egg muffins.