There’s no one set of rules for the Mediterranean diet; the term refers to planning your meals based on the traditional eating styles of the countries bordering the Mediterranean Sea. In general, this means:
- Plenty of healthy plant-based foods (think fruits, vegetables, whole grains, potatoes, beans, nuts, seeds, herbs, and spices) as well as fish and seafood
- Extra virgin olive oil, olives, and avocados for sources of good fats
- Moderate amounts of dairy, eggs, and poultry
- Low to moderate amounts of wine
- Limit red meat and sodium
- Avoid added sugars, processed meat, refined grains and oils, trans fats, and other highly processed foods
There are many ways in which this way of eating complements the Atkins diet. Both philosophies emphasize good fats, physical activity, and eating a variety of vegetables and other whole, single-ingredient foods—while avoiding processed foods and added sugars. And, like Atkins, the Mediterranean Diet may also help you support healthy blood sugar levels, help you lose weight, and contribute to improved health and wellness.
To make things easy for you, we’ve rounded up our favorite Atkins-approved, Mediterranean-inspired dishes. Kalí órexi!
Atkins-Approved, Mediterranean Diet Recipes
Snacks and Starters
- Keto Black Olives with Lemon and Fennel – 1g net carbs per serving
- Mezze Plate with Falafel-Spiced Yogurt Dip – 9.7g net carbs per serving
- Spiced Garlic Spread – 1.7g net carbs per serving
- Marinated Goat Cheese with Fresh Oregano – 0.5g net carbs per serving
- Creamy Keto Sun-Dried Tomato and Goat Cheese Dip – 2g net carbs per serving
- Keto Mediterranean Marinade – 0.9g net carbs per serving
Sides, Soups, and Salads
- Grilled Asparagus with Dill Yogurt – 3g net carbs per serving
- Eggplant and Goat Cheese Napoleon – 5.2g net carbs per serving
- Grilled Eggplant with Mint Sauce – 4.7g net carbs per serving
- Mediterranean Shrimp and Fish Stew – 10.6g net carbs per serving
- Mediterranean Vegetable and Egg Salad – 9.4g net carbs per serving
- Green Bean, Smoked Mozzarella and Tomato Salad – 6.4g net carbs per serving
- Keto Dill Shrimp Salad – 3.4g net carbs per serving
Pasta
- Pasta Salad with Tuna, Capers and Lemon – 23.6g net carbs per serving
- Penne with Fresh Tomatoes, Lemon and Feta – 26.7g net carbs per serving
- Sea Scallops and Lemon Pasta – 24.6g net carbs per serving
Fish and Seafood
- Fish Fillets with Tomatoes and Black Olives – 4.6g net carbs per serving
- Keto Cod with Olives and Lemon – 5.1g net carbs per serving
- Keto Mediterranean Swordfish Steaks – 0.8g net carbs per serving
- Steamed Mussels with White Wine, Garlic and Parsley – 14g net carbs per serving
Pizza
- Mediterranean Pizza – 6.2g net carbs per serving
- Margherita pizza – 4.3g net carbs per serving
- Tomato-Basil Thin-Crust Flatout pizza – 11g net carbs per serving
Entrees
- Keto Chicken with Lemon and Capers – 1g net carbs per serving
- Keto Baked Tofu with Mediterranean Marinade – 4.8g net carbs per serving
- Mediterranean Grilled Tofu – 12.5g net carbs per serving
- Mediterranean Veal with Veggie Kebabs – 3.6g net carbs per serving
- Lamb, Eggplant, Onion and Red Bell Pepper Kebabs – 7.9g net carbs per serving
- Vegetarian Black Bean Burgers – 11.6g net carbs per serving
Dessert
- Blackberry-Orange Sorbet – 8.5g net carbs per serving
- Keto Creamy Lemon Smoothie – 4.3g net carbs per serving
- Keto Lemon Mousse – 2.9g net carbs per serving
- Fig and Goat Cheese Cookies – 9.5g net carbs per serving
With Atkins, you’ll learn to eat right, not less with a balanced diet of high-fiber carbohydrates, good fats, and optimal proteins. For more Mediterranean diet inspired recipes, tips, and low carb recipes get started with Atkins today!
