4-Day Keto Mediterranean Meal Plan
March 1–4, 2026 | Serves 2 | ~1,000 cal/day per person | Under 20g net carbs/day
Meal Plan Overview
Day | Lunch (~400 cal) | Dinner (~600 cal) | Daily Net Carbs |
|---|---|---|---|
1 | Provençal Tuna-Stuffed Avocado | Pan-Roasted Sea Bass with Cauliflower Skordalia & Crispy Capers | ~18g |
2 | Mediterranean Egg Salad Lettuce Cups | Chicken Thighs alla Puttanesca with Zucchini Noodles | ~16g |
3 | Smoked Salmon Carpaccio with Arugula & Shaved Fennel | Moroccan-Spiced Chicken Legs with Charred Broccolini & Tahini Sauce | ~17g |
4 | Caprese Salad with Pesto & Pine Nuts | Cod en Papillote with Olive Tapenade, Artichokes & Roasted Asparagus | ~19g |
Consolidated Shopping List ✓ VERIFIED
All quantities for 2 people across 4 days.
Proteins
Canned tuna in olive oil — 2 (5 oz) cans
Sea bass fillets (skin-on) — 2 (6 oz) fillets
Bone-in, skin-on chicken thighs — 4 (about 2 lbs)
Bone-in chicken leg quarters — 2 (about 1.5 lbs)
Smoked salmon — 6 oz
Cod fillets (skinless) — 2 (6 oz) fillets
Large eggs — 6
Produce
Avocados — 2
Cauliflower — 1 medium head
Zucchini — 2 medium
Broccolini — 1 bunch (8 oz)
Asparagus — 1 bunch (12 oz)
Fennel bulb — 1 small
Arugula (baby) — 5 oz bag
Butter lettuce — 1 head
Fresh spinach — 3 oz
Tomatoes (Roma) — 5
Cherry tomatoes — 1 pint
Lemons — 4
Fresh basil — 1 bunch
Fresh flat-leaf parsley — 1 bunch
Fresh rosemary — 1 small bunch
Dairy & Alternatives
Fresh mozzarella — 8 oz
Canned/Jarred
Capers — 1 small jar (3.5 oz)
Kalamata olives (pitted) — 1 jar (10 oz)
Anchovy fillets in oil — 1 small tin (2 oz)
Marinated artichoke hearts — 1 (12 oz) jar
Tahini — 1 jar (if not in pantry)
Pantry Staples
(Not counted toward unique ingredient total — assumed on hand)
Extra-virgin olive oil
Pine nuts (2 oz)
Garlic (1 head)
Dijon mustard
Red wine vinegar
Dried oregano
Smoked paprika
Ground cumin
Ground coriander
Red pepper flakes
Ground turmeric
Salt & black pepper
Parchment paper (for en papillote)
Unique Non-Pantry Ingredients: 22
Day 1
Lunch
Provençal Tuna-Stuffed Avocado (Servings: 2 | Prep: 12 min | Cook: 0 min | Calories: ~410 per serving)
A bright, no-cook lunch — oil-packed tuna tossed with capers, olives, and lemon, mounded into ripe avocado halves and finished with peppery arugula.
Ingredients:
2 (5 oz) cans tuna in olive oil, lightly drained
2 ripe avocados, halved and pitted
2 tbsp capers, drained and roughly chopped
8 Kalamata olives, pitted and chopped
1 tbsp extra-virgin olive oil
2 tbsp lemon juice (about 1 lemon)
1 tbsp Dijon mustard
2 tbsp fresh parsley, finely chopped
1 cup baby arugula
Pinch of red pepper flakes
Salt and black pepper to taste
Instructions:
In a medium bowl, flake the tuna. Add capers, olives, lemon juice, olive oil, Dijon mustard, and parsley. Toss gently. Season with salt, pepper, and red pepper flakes.
Scoop out a bit of the avocado center to widen the cavity. Dice the scooped avocado and fold into the tuna mixture.
Mound the tuna salad into the four avocado halves (2 per person).
Top each with a small handful of arugula and a final drizzle of olive oil.
Chef's Notes:
Use good-quality Italian or Spanish tuna packed in olive oil — the oil adds richness and keeps the calorie density right for keto.
Dairy-free as written. No substitutions needed.
Macros per serving: Calories: 410 | Fat: 32g | Protein: 26g | Net Carbs: 5g
Dinner
Pan-Roasted Sea Bass with Cauliflower Skordalia & Crispy Capers (Servings: 2 | Prep: 15 min | Cook: 30 min | Calories: ~590 per serving)
Skordalia is a classic Greek emulsion of garlic and olive oil — here made keto with silky cauliflower instead of bread or potato. The fish gets a crackling skin sear, and fried capers add briny pops of texture.
Ingredients:
2 (6 oz) skin-on sea bass fillets
3 cups cauliflower florets (about half a medium head)
4 cloves garlic, smashed
5 tbsp extra-virgin olive oil, divided
1 tbsp lemon juice
2 tbsp capers, drained and patted very dry
1 cup baby arugula
1 tbsp fresh parsley, chopped
Salt and black pepper
Instructions:
Make the skordalia: Bring a pot of salted water to a boil. Add cauliflower and garlic cloves; cook until very tender, about 12 minutes. Drain well, pressing out excess water with a towel.
Transfer cauliflower and garlic to a food processor. Add 3 tbsp olive oil and lemon juice. Blend until silky smooth, scraping sides. Season generously with salt and pepper. Cover and keep warm.
Fry the capers: Heat 1 tbsp olive oil in a small skillet over medium-high heat. Add capers and fry until they bloom open and turn crispy, 2–3 minutes. Transfer to a paper towel.
Sear the fish: Pat sea bass dry and season with salt and pepper. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Place fish skin-side down; press gently with a spatula for the first 30 seconds. Cook 4–5 minutes until skin is deeply golden and crisp. Flip and cook 2 minutes more until just opaque.
Plate: Spoon a generous bed of cauliflower skordalia onto each plate. Lean the sea bass against it, skin-side up. Scatter crispy capers over and around. Garnish with arugula and parsley.
Chef's Notes:
Press the fish skin flat for the first 30 seconds to prevent curling — this is the secret to perfect crispy skin.
The skordalia is naturally dairy-free. For extra richness, stir in 1 tbsp tahini.
Save remaining cauliflower for Day 3 or 4 if desired.
Macros per serving: Calories: 590 | Fat: 42g | Protein: 38g | Net Carbs: 8g
Day 1 Totals per serving: Calories: ~1,000 | Net Carbs: ~13g
Day 2
Lunch
Mediterranean Egg Salad Lettuce Cups (Servings: 2 | Prep: 15 min | Cook: 0 min (eggs pre-boiled) | Calories: ~380 per serving)
A riff on classic egg salad — spiked with sun-dried tomato flavor, olives, and herbs, wrapped in crisp butter lettuce leaves. Quick, satisfying, and completely grain-free.
Ingredients:
6 large eggs, hard-boiled and peeled
2 tbsp extra-virgin olive oil
1 tbsp Dijon mustard
1 tbsp red wine vinegar
8 Kalamata olives, pitted and chopped
2 tbsp fresh parsley, chopped
1 tsp dried oregano
1/4 tsp smoked paprika
6–8 large butter lettuce leaves
Salt and black pepper
Instructions:
Roughly chop the hard-boiled eggs and place in a bowl.
Add olive oil, Dijon, red wine vinegar, olives, parsley, oregano, and paprika. Fold gently — you want some chunks remaining.
Season with salt and pepper.
Divide among butter lettuce cups (3–4 per person). Serve immediately.
Chef's Notes:
Boil eggs the night before for a true 5-minute assembly.
Dairy-free as written.
Add a few slices of avocado on top if you have leftover from Day 1.
Macros per serving: Calories: 380 | Fat: 30g | Protein: 22g | Net Carbs: 2g
Dinner
Chicken Thighs alla Puttanesca with Zucchini Noodles (Servings: 2 | Prep: 15 min | Cook: 40 min | Calories: ~620 per serving)
Bone-in chicken thighs braised in a bold puttanesca sauce — tomatoes, olives, capers, and anchovies — served over silky zucchini noodles that drink up the sauce. This is Southern Italian comfort at its finest.
Ingredients:
4 bone-in, skin-on chicken thighs (about 2 lbs)
3 Roma tomatoes, diced (about 1.5 cups)
4 anchovy fillets, minced
10 Kalamata olives, pitted and halved
2 tbsp capers, drained
3 cloves garlic, sliced
3 tbsp extra-virgin olive oil, divided
1/2 tsp red pepper flakes
1 tsp dried oregano
2 medium zucchini, spiralized or julienned into noodles
Fresh basil leaves for garnish
Salt and black pepper
Instructions:
Sear the chicken: Season thighs generously with salt and pepper. Heat 2 tbsp olive oil in a large deep skillet or braiser over medium-high heat. Sear chicken skin-side down for 6–7 minutes until deeply golden. Flip and sear 2 minutes more. Remove to a plate.
Build the sauce: Reduce heat to medium. In the same skillet, add garlic, anchovies, and red pepper flakes. Stir until anchovies dissolve, about 1 minute. Add diced tomatoes, olives, capers, and oregano. Cook 3–4 minutes until tomatoes begin to break down.
Braise: Nestle chicken thighs back into the sauce, skin-side up (skin should be above the sauce line to stay crisp). Cover loosely and cook on medium-low for 25 minutes until chicken is cooked through (165°F internal).
Prepare zucchini noodles: In the last 5 minutes, heat 1 tbsp olive oil in a separate skillet over medium-high heat. Add zucchini noodles and toss for 2–3 minutes until just wilted. Season with salt.
Plate: Twirl zucchini noodles into the center of each plate. Place two chicken thighs alongside, spoon sauce generously over everything. Tear fresh basil over the top.
Chef's Notes:
Keeping the skin above the sauce line during braising is key — it stays crisp on top while the meat absorbs all the puttanesca flavor below.
Anchovies melt into the sauce and add umami depth — they will not taste "fishy."
Entirely dairy-free.
Macros per serving: Calories: 620 | Fat: 44g | Protein: 40g | Net Carbs: 9g
Day 2 Totals per serving: Calories: ~1,000 | Net Carbs: ~11g
Day 3
Lunch
Smoked Salmon Carpaccio with Arugula & Shaved Fennel (Servings: 2 | Prep: 10 min | Cook: 0 min | Calories: ~390 per serving)
Paper-thin smoked salmon draped over a bed of peppery arugula and anise-sweet shaved fennel, dressed with a bright lemon vinaigrette and topped with pine nuts.
Ingredients:
6 oz smoked salmon, separated into slices
2 cups baby arugula
1 small fennel bulb, halved and shaved paper-thin (mandoline or sharp knife), fronds reserved
2 tbsp pine nuts
3 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp Dijon mustard
Flaky salt and cracked black pepper
Instructions:
Whisk together olive oil, lemon juice, and Dijon in a small bowl. Season with salt and pepper.
Arrange arugula and shaved fennel on two plates. Drape smoked salmon slices over the top in loose folds.
Drizzle vinaigrette over everything. Scatter pine nuts and fennel fronds on top. Finish with flaky salt and cracked pepper.
Chef's Notes:
Shave the fennel as thin as possible — it should be translucent. A mandoline is ideal.
Toast the pine nuts in a dry skillet for 2 minutes for deeper flavor if you have time.
Dairy-free as written.
Macros per serving: Calories: 390 | Fat: 30g | Protein: 22g | Net Carbs: 5g
Dinner
Moroccan-Spiced Chicken Legs with Charred Broccolini & Tahini Sauce (Servings: 2 | Prep: 15 min | Cook: 45 min | Calories: ~610 per serving)
Chicken leg quarters rubbed with a fragrant Moroccan spice blend, roasted until the skin crackles, served over broccolini charred at high heat and drizzled with a luscious lemon-tahini sauce. North African soul food, keto style.
Ingredients:
Chicken:
2 bone-in chicken leg quarters (about 1.5 lbs total)
1 tbsp extra-virgin olive oil
1 tsp smoked paprika
1 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground turmeric
1/4 tsp red pepper flakes
Salt and black pepper
Broccolini:
8 oz broccolini, trimmed
1 tbsp extra-virgin olive oil
2 cloves garlic, smashed
Pinch of red pepper flakes
Salt
Tahini Sauce:
3 tbsp tahini
2 tbsp lemon juice
2 tbsp warm water
1 small clove garlic, grated
Pinch of salt
Garnish:
1 tbsp pine nuts, toasted
Fresh parsley, chopped
Instructions:
Prep the chicken: Preheat oven to 425°F. Mix smoked paprika, cumin, coriander, turmeric, red pepper flakes, 1 tsp salt, and 1/2 tsp pepper in a small bowl. Rub chicken legs with olive oil, then coat thoroughly with the spice mix. Place on a sheet pan, skin-side up.
Roast: Roast for 40–45 minutes until skin is deeply bronzed and crispy, and internal temperature reaches 175°F at the thickest part of the thigh.
Make the tahini sauce: While chicken roasts, whisk tahini, lemon juice, warm water, grated garlic, and salt until smooth and pourable. Add more water 1 tsp at a time if too thick.
Char the broccolini: In the last 10 minutes of roasting, heat 1 tbsp olive oil in a large skillet over high heat. Add broccolini and smashed garlic. Cook without moving for 2–3 minutes to get good char marks. Toss and cook 2–3 minutes more until tender-crisp. Season with salt and red pepper flakes.
Plate: Arrange charred broccolini on each plate. Lean a chicken leg quarter against it. Drizzle tahini sauce in dramatic swooshes across the plate. Scatter toasted pine nuts and parsley over everything.
Chef's Notes:
Leg quarters are more flavorful and forgiving than breasts — the dark meat stays juicy even if slightly overcooked.
The tahini sauce is naturally dairy-free and adds the creamy element this dish needs.
Let chicken rest 5 minutes before plating for juicier results.
Macros per serving: Calories: 610 | Fat: 42g | Protein: 44g | Net Carbs: 7g
Day 3 Totals per serving: Calories: ~1,000 | Net Carbs: ~12g
Day 4
Lunch
Caprese Salad with Pesto & Pine Nuts (Servings: 2 | Prep: 10 min | Cook: 0 min | Calories: ~420 per serving)
The iconic Italian salad elevated — thick slices of mozzarella and ripe tomato layered with fresh basil and a quick raw pesto, finished with pine nuts and the best olive oil you have.
Ingredients:
Salad:
8 oz fresh mozzarella, sliced into 1/4-inch rounds
2 Roma tomatoes, sliced into 1/4-inch rounds
1 cup fresh spinach leaves
Quick Pesto:
1/2 cup packed fresh basil leaves
1 tbsp pine nuts
1 small clove garlic
3 tbsp extra-virgin olive oil
Salt and black pepper
Finish:
1 tbsp extra-virgin olive oil (for drizzling)
1 tbsp pine nuts
Flaky salt and cracked black pepper
Instructions:
Make the pesto: In a mortar and pestle (or mini food processor), pound/pulse basil, pine nuts, garlic, and olive oil into a rough pesto. Season with salt and pepper.
Assemble: On each plate, fan out alternating slices of mozzarella and tomato over a bed of spinach leaves. Spoon pesto over and between the slices.
Finish: Drizzle with olive oil, scatter pine nuts, and hit with flaky salt and cracked pepper.
Chef's Notes:
Dairy alternative: Replace mozzarella with 1 large ripe avocado, sliced. The avocado-tomato-basil combination is equally classic and keeps macros similar.
This is one dish where the quality of your olive oil matters enormously — use the best you have.
Traditional Caprese has no greens, but the spinach bed adds volume and nutrients while keeping carbs minimal.
Macros per serving: Calories: 420 | Fat: 36g | Protein: 18g | Net Carbs: 5g
Dinner
Cod en Papillote with Olive Tapenade, Artichokes & Roasted Asparagus (Servings: 2 | Prep: 15 min | Cook: 25 min | Calories: ~570 per serving)
Cod fillets baked in parchment parcels with a Provençal olive tapenade, marinated artichoke hearts, and cherry tomatoes — the steam creates an incredibly fragrant sauce. Served alongside roasted asparagus with lemon and rosemary. Opening the parcel at the table is pure theater.
Ingredients:
Tapenade:
10 Kalamata olives, pitted
2 anchovy fillets
1 tbsp capers, drained
1 clove garlic
2 tbsp extra-virgin olive oil
1 tsp lemon zest
Papillote:
2 (6 oz) cod fillets
1 cup marinated artichoke hearts, drained and halved
8 cherry tomatoes, halved
2 sprigs fresh rosemary
2 tbsp extra-virgin olive oil
Salt and black pepper
2 large sheets parchment paper
Roasted Asparagus:
12 oz asparagus, woody ends snapped off
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 sprig fresh rosemary, leaves stripped and minced
Salt and black pepper
Garnish:
Fresh parsley, chopped
Lemon wedges
Instructions:
Preheat oven to 400°F.
Make the tapenade: In a food processor (or by hand with a knife), roughly chop olives, anchovies, capers, and garlic together. Stir in olive oil and lemon zest. It should be chunky, not a paste.
Build the parcels: Lay out two large sheets of parchment paper. In the center of each, place a cod fillet. Season with salt and pepper. Spread a generous tablespoon of tapenade over each fillet. Surround with artichoke hearts and cherry tomato halves. Tuck a rosemary sprig alongside. Drizzle each with 1 tbsp olive oil.
Seal: Fold the parchment over the fish and crimp the edges tightly, working your way around to create a sealed half-moon parcel. Twist the ends to secure.
Bake: Place parcels on a sheet pan. Bake for 18–20 minutes until parchment is puffed and golden.
Roast the asparagus: On a separate sheet pan, toss asparagus with olive oil, rosemary, salt, and pepper. Roast alongside the fish for the last 12–15 minutes until tender with slightly charred tips. Squeeze lemon juice over when done.
Serve: Place each sealed parcel on a plate with roasted asparagus alongside. Cut open the parchment at the table — the aromatic steam is part of the experience. Garnish with parsley and serve with lemon wedges.
Chef's Notes:
The parcels can be assembled up to 4 hours ahead and refrigerated. Add 2–3 minutes to bake time if going from cold.
Dairy-free as written — the tapenade and artichokes provide all the richness and acidity you need.
Don't overcook — cod is done when it just flakes. The residual steam in the parcel continues cooking after you remove it from the oven.
Macros per serving: Calories: 570 | Fat: 36g | Protein: 40g | Net Carbs: 9g
Day 4 Totals per serving: Calories: ~990 | Net Carbs: ~14g
Weekly Summary
Day | Lunch Cal | Dinner Cal | Total Cal | Total Net Carbs |
|---|---|---|---|---|
1 | 410 | 590 | 1,000 | 13g |
2 | 380 | 620 | 1,000 | 11g |
3 | 390 | 610 | 1,000 | 12g |
4 | 420 | 570 | 990 | 14g |
Average: ~998 cal/day | ~12.5g net carbs/day
Dairy Notes At-a-Glance
Meal | Dairy Used | Alternative |
|---|---|---|
Day 4 Lunch — Caprese | Fresh mozzarella (OK per guidelines) | Substitute sliced avocado |
Day 2 Lunch — Egg Salad | None | — |
All Dinners | None | — |
Day 1 Lunch | None | — |
Day 3 Lunch | None | — |
Mozzarella is used only in the Day 4 Caprese. All other meals are naturally dairy-free.
Buon appetito!
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