Mediterranean Keto Diet Meal Plan - What to Eat in a Day

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Special Thanks to my team and Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student - for working diligently on research as well!
Mediterranean Keto Diet Meal Plan - What to Eat in a Day - Thomas DeLauer
For a full breakdown of the diet, make sure to watch the entire video!
The internet likes to compare and contrast keto to other diets because webpage titles like “What’s better, low-fat or low-carb?” are click bait.
In other words, simplicity sells. However, this habit of the media overreaches its bounds when it sets keto against a Mediterranean diet.
This is because, while low-carb and low-fat diets are fundamentally opposed, keto and Mediterranean are not. A ketogenic diet is about your macronutrient breakdown.
By definition, it doesn’t really matter where those macronutrients come from, so long as you get into ketosis. By contrast, a Mediterranean diet only cares where those macronutrients come from.
In other words, keto is flexible with respect to macronutrient sources and Mediterranean is flexible with respect to macronutrient proportions. These two diets, or groups of diets, are defined by different axes and are, therefore, complimentary.
A Mediterranean diet is rich in healthy whole foods and basically devoid of processed foods. It often includes lots of Omega-3-rich seafood and monounsaturated-rich olive oil and olives.
While fish and fat are keto-friendly, a Mediterranean diet is more liberal in the way of produce. It can not only include non-starchy vegetables, but also starchy vegetables, fruits, legumes, and whole grains.
A keto diet is defined by the state of ketosis. While it’s 100% a good idea to eat a clean keto diet devoid of processed foods, it’s not required.
Furthermore, foods rich in saturated fats that are not as popular on a Mediterranean diet, such as red meat and dairy products (and coconut products), are hallmarks of many ketogenic diets. This may be for a few reasons:
(i) red meat and dairy are more readily available and cheaper, at least in America;
(ii) many people may have developed a taste preference for red meat and dairy;
(iii) since high-fat red meat and dairy are portrayed as “unhealthy” foods by the standard nutritional guidelines, they became a forbidden fruit, so to speak, making their consumption extra gratifying.
Notice, however, the tendency of individuals on a ketogenic diet to eat saturated-fat rich oils and protein sources is driven primarily by psychosocial factors, not nutritional factors.
As always, keep it locked in here on my channel. I'll see you in the next video.
Nicholas Norwitz - Oxford Ketone PhD Researcher and Harvard Med Student:
www.dpag.ox.ac.uk/team/nichol...

[@ThomasDeLauerOfficial]

Perpendicular diets means that they intersect rather than run parallel. Mediterranean is regional & keto is macros, they INTERSECT at Mediterranean Keto. Full explanation of this in the into to Mediterranean Keto video here 👉🏼 kzbin.info/www/bejne/nKLFk4BtoN-jZrc

[@Adam-ff3me]

Is rice keto friendly

[@qdup17]

Did you see on Joe Rogan when Paul Stamets told Joe that there is something wrong with Portabellas . He couldnt say how cause his life would be in danger.. said they have to be cooked thoroughly but the #1 mycologist in world says do not eat.. you dont eat.. quick yt search will find a clip of it...???

[@jchinckley]

@@Adam-ff3me Rice is carbs, so probably not. Let's hope Thomas responds. I'm guessing the less refined it is, the better it will be, but you would still need fat & protein to go with it. I'd avoid it and other grains & tubers (like potatoes as they transform to sugars pretty quickly in the body), at least when first starting a Keto diet.

[@jchinckley]

@@qdup17 That makes little sense. Why would revealing any information about portabello mushrooms cause anyone or any organization to want to hurt or kill anyone? Sounds fishy & too conspiracy theory oriented. If you find a link please post it for us. Thanks!

[@jchinckley]

Yes. I, for one, would very much appreciate at least 1-3 recipes per week. Even if you just linked to them on your website. But a meal preparation video once a week or so would, I think, also help. Maybe you could make it a series, then once you have 10-30+ of them you could create a recipe playlist and just link to that in future videos when appropriate. :)

[@dan_e]

This is how you know that Thomas is legit. Instead of writing a book that he could have sold or hosting a new online program that you have to pay monthly to be a part of he puts it all out here for free to anyone that wants it. Thank you for your service to the community.

[@Novastar49]

Yes!!!! I appreciate him soooo much!

[@jagodabrie411]

I actually wouldn't mind a book of his sitting in my kitchen

[@dan_e]

@@jagodabrie411 especially a recipe book!

[@jw6573]

Thomas is one of the first people I recommend to friends to follow. He is no hype and always great advice.

[@ossocinco]

Dan The Man yes with multiple meal plans

[@lf8238]

You forgot the most important part of what makes a Mediterranean diet....well, mediterranean: the Herbs! Oregano, marjoram, thyme, sage, rosemary etc. They are what give the dishes flavor and keep you healthy! 🙂

[@JN-gh4hm]

Dry or fresh ones?

[@710LENNY]

@@JN-gh4hm Plant a lot of your favourite herbs in the spring. Use them fresh over the summer and fall and dry the excess harvest for use over the winter. You could make up small little parcels and freeze them. I have done this and it works okay, but I usually lose the packets in the freezer and only find them a year and a half later. Oh, and if you want a nice Italian herb blend, go to: Taste of Home for the herbs and ratios.

[@rimaa8406]

Herbs and the best quality extra virgin olive oil.. 👌🏻

[@athleticamee3438]

Yes!! 👏🏼👏🏼👏🏼👏🏼👏🏼love my Herb 🪴 garden

[@krisbetts3695]

Don’t forget basil you can have pesto it’s all good for you ingredients you can sub walnuts for pine nuts

[@shetaz905]

I would love to see Mediterranean Keto recipes. I think this is my new way of eating!

[@calmingdragon2862]

Look at Keto Goes Mediterranean

[@imnotadog]

did you try it? how did it go?

[@velindawm9987]

Yes! I have been saying I am doing a "ketoesque" eating plan because I could not/would not abandon complex whole foods and vegetables, not berries. The long-term effects of pure keto are NOT good, including kidney stones, got health and you Things knows far more details on that I am SURE. So this, THIS, is the happy answer. Thank you for this mashup of plans, Thomas. I will be earnestly awaiting all you have to offer on the science of how and why keto-mediterranean is great for the body, and also lots of recipes (there's a book in this topic, I'm sure) and meal plans such as this video. Thank you for this!

[@joshmaniates4299]

good choice!

[@lynnettehardy4533]

One thing I still enjoy that my mother would do is steam a whole artichoke and serve it on a plate alongside a dish of EVOO with some crushed garlic and maybe some basil. You pull off the leaves, dip them in the oil, and then basically use your teeth to strip the meat off the leaf. And then you discard the leaf. Then once all the leaves are gone, you eat the heart. Some of her great grandparents actually came from Palermo.

[@dindinprivate3477]

We dipped the leaves in melted butter. :-)

[@mephemera]

Only way my mother would eat artichoke is dipped in oil vinaigrette. Simple and yummy. Enjoy!

[@laurieg.2018]

@@mephemera Try a few leaves of fresh mint. Delicious.

[@dottybethhunt2987]

Yes please more med recipes. My heart dr. Told me to eat med diet.

[@dianez9211]

My doctor wanted me to eat this type of Keto diet. My complete physical and labs came back in the normal range. However, my triglycerides were a little above the normal.

[@sonny12681]

Speaking of a Mediterranean diet, I'm Sicilian on my mother's side and my father's side is from Bodi Italy. There's a popular dish from Sicily and Bodi and that is pasta with tuna fish that has capers, garlic, broccoli rabe, pine nuts and sun dried tomatoes. It's the most flavorful pasta dish I ever had.

[@helenamoniqueclarke8135]

Thanks to you and Dr. Berg, I'm down 60lbs. You're the greatest.👍 Science dorks unite! 🤗❤️💪

[@CoachDarren]

Thomas Delauer I been doing alot of this without even knowing it was Mediterranean keto it's just one of the ways I eat on keto. Great info!

[@audiostuff9065]

Because it's just keto and he's trying to re brand it to become known as the Mediterranean keto guy. Its just being selective with your keto items, its no different than adding pasta in to your average american diet and calling it an Italian carb based diet lol.

[@lisamontany2413]

Would love to see some more about Mediterranean diet foods and recipes

[@christinekotsopoulos6348]

Love this! Being Greek myself, I enjoy everything you mentioned in this video!! 🇬🇷🙌

[@creativewithjia]

Just what I need. I need something less greasy/fat food cause my stomach doesn't like me eating too much fat. Seems like a fresh option for keto.

[@hedylus]

FYI The Greek form of Ghee is called "Fitini". It's either a butter extract or an olive oil extract ;)

[@hedylus]

www.greekshops.com/Greek-Food-Cookware-Beauty/Baking-and-CookingNea-Fitini-Vegetable-Oil-Shortening-800-gr.html?pdi=061308200950

[@hedylus]

It looks like this Fitini is a modern evolution of the traditional Fitini which used to be made just from clarified butter or just from purified extra virgin olive oil.

[@kaymuldoon3575]

I didn’t know there was an olive oil based ghee. Being a vegan I have never tried ghee, but I would consider an olive oil ghee.

[@hedylus]

I’m sure you can find the original Fitini (butter or olive oil) somewhere. My mother used to add it to spaghetti like butter and with a little black pepper with some grated hard cheese only. Nowadays most Greeks don’t use it, but for the die-hard Greeks who are insistent traditionalists, a fake crappy version is made which doesn’t cost much.

[@hedylus]

No. You misunderstand. Olive oil Fitini was made purely from olive oil and nothing else. Nowadays Greeks have stopped using Fitini except for just a few. Making the traditional Fitini, either butter or olive oil, was very expensive and would be astronomically expensive for just a few old folks. I don't know where to get traditional Fitini nowadays, but if it were made, it would have an international market. Instead.now, a substitute Fitini is made to cater for those few die-hards who insist on cooking with "Fitini". It looks smells and tastes similar, but is made from very different ingredients.

[@kalinatodorova1850]

Whoa Thomas, just wanted to say huge thank you for all the hard work and amazing content you put out there for free!! I have been a very old subscriber since 2015 and there hasn’t been a single video so far I did not enjoyed or found benefeicial to implement in my daily lifestyle. All of my knowledge I owe to you and you inspire and motivate me everyday to take care of my health and make better decisions for my wellbeing as well! Hope you keep posting such amazing videos in future and also hope more people appreciate how truly great this channel is! 🙏🏼😊

[@ClarityDetermination]

Hear here!

[@rimaa8406]

I would love to see Mediterranean Keto style recipes. I love eating all the foods under this style of eating.

[@crystalmichelle7119]

Thank you so much for this! I've fallen off keto after about 2 years because I'm sick to death of heavy eggs, oil and avocado being the focus in so many dishes, but this menu looks fresh and light and amazing! Thanks for putting so much work into it for us :) and yes please more recipes in this style!

[@angelinaghrist3489]

You may want to check out Greek Goes Keto. Great couple who ketofy all kinds of Greek recipes.

[@crystallam7335]

More on this for women please - this is much much closer to what I already follow - thank you for making this Keto friendly!! Am doing IF and medi-Keto- following your guidance on doing this for women!! Love your channel 💕💕

[@MissDeb-jq6nz]

As always, a SUPER VID!!! LOVE YOUR WORK, Thomas!

[@Wildlybrooklyn]

Thank you for simplifying this. I love this.

[@navyamekera8145]

I really appreciate you putting so much time into creating this, and making it so easy for all of us. Thanks a ton

[@hrb3788]

I'd love to see more med keto recipes too! Thank you for everything! You've taught me so much! I don't think I could've started this keto journey without all your videos! ❤

[@safathirteen]

Yes to the recipes! You just made me remember couple of things that I forgot I can have them! Thanks

[@lukemattson7360]

Awesome video, Thomas! I’ve been waiting for it since the first video on medi-keto 🙂 I would LOVE to see more recipes/cooking/ideas regarding this “version” of keto!

[@JZBxTrip]

Great selection of food, being Greek myself I really enjoyed watching Mediterranean Meal Plan that make some sense. Just one thing. I see you mention avocados a lot. In Greece and I bet in Italy and Spain, avocado is not something we have. It is actually imported and quite expensive (sometimes one avocado is like 3 dollars). Giving the fact that here it's like a shame to buy one or two fruits and its price of course, we rarely use this fruit. It's more of a lifestyle choice these days. So, instead we use olive oil. We put olive oil EVERYWHERE. And honestly I think is enough for our daily fat intake. Of course if in the states olive oil is very expensive and avocado very cheap, it's different. Anyway, I wanted to mention that avocado is not a medi choice. Oh. An something else. In Greece in particular we eat lots of meat. And, I can tell, grilled pork stake with lots of lemon juice on it (well done) is our favorite. Very fatty, not the healthiest thing but we love it dearly.

[@konniemichelakis7697]

I absolutely Love the Greek foods! I'm all Greek but born in Crete, Greece/ raised in U.S.A.

[@albadiaz408]

yep, that's what we do in spain with olive oil too

[@NumberSixAtTheVillage]

I'm sure you can find places online to buy avocado seeds or sprouts. Sounds like your climate would be perfect for growing them. Ask a local farmer if they might be interested in a crop that would make great money in Greece.

[@StephanieJoRountree]

Yes, I'd like to see my medi-keto recipes! Great video, Thomas!

[@hollywaz9144]

Yes more recipes please! Thanks Thomas!

[@milissadunn4774]

Thank you for this. Your videos have been my preferred source of information since starting keto 3 months ago. I love that you're focusing on the Mediterranean diet.

[@pamramirez7248]

This is how l have been doing KETO. So happy to see this MED KETO. It works great!

[@SacredPlantTemple]

Hi Thomas! I never leave comments but wanna say a couple things: first, THANK YOU for paying attention to the effect of keto/fasting on women and coalescing that research for us in an understandable way. I hope you will continue to do videos like that. Second, I grew up b/w Morocco/Italy and ate "mediterranean" diet all my life! I wanna let you know that you overlooked the vitally important role of HERBS & SPICES! Meals from these regions of the world are also looked at synergistically, and not in their component parts. For example, a meal is based around how the vegetables/proteins/fats and herbs/spices will work together in the dish in terms of flavoring...anyway I love ur work and was so excited for this video! But just wanted to add this tidbit in.

[@colorsofbeing8573]

Love the meal ideas! It helps so much to see how to apply keto concepts to daily lifestyle.

[@optimizewithscience8883]

Great video! That's the kind of keto I have been following most of the time. Lots of fish and veggies with sometimes some dairy and berries.

[@Silv1a]

Love, love , love this menu. I think medi-keto is more sustainable in the long run. Thankyou so much Thomas for this.

[@timothydiener5171]

Been looking at possibilities for this diet last few days, haven't seen a lot that made sense to me that it would be doable until seeing this video, thank you so much. Would love to see more on these different meal styles with the different variety options, really opened my mind to the real and plentiful options out there

[@elijahburkhart9242]

Yaaaaasss! I've been super excited anticipating this since you first mentioned doing it. Thank you TDL!!!

[@chiomamcripley1346]

I would love more Mediterranean keto recipes!! This was a great video!

[@suyetarose]

I am so thankful for all these videos. I often pause them and google search certain things to get a full understanding. I would DEFINITELY love to see some recipes!

[@Saint0914]

Thomas- thank you for all the work and relay of information you do. God bless!!

[@sweetpea22000]

Thomas this is my favorite video yet. The meal plan is awesome with the different options. This is definitely something I could follow and meal prep with. I am so excited to incorporate this into my lifestyle. Love your videos, I love this you have the science behind it too. The whiteboards are great so I can pause and take notes in my keto journal. Thank you for sharing your story and this great video

[@thebettykay7451]

More Mediterranean keto recipes please!! So tasty and feels so good and clean!

[@millymc5010]

Thank you so much for providing us with clear guidelines and a plan for the Mediterranean Keto Diet. So grateful that you are providing this at no cost and really do care about people health. Would absolutely love to see more recipes!!! And again thank you x

[@GlennAndrew]

Yes, I'd love to see recipes and cooking videos on Mediterranean keto.

[@dominikaszwedo9239]

Great video again. Thanks Thomas, I’m learning so much from you.

[@crit8262]

👍👍👍👍 more recipes on Keto Mediterranean would be awesome. Thanks for your help!

[@katfroeber2426]

This was so very clear cut and understanding of what the foods bring to our bodies. I love that you give a meal plan of two options. I have been doing Keto for a few years and lost 16 lbs, but Its nice to have a visual of what else I can incorporate into my meal plans. Thank you for all that you have done for the health community.

[@michalnaor1622]

I live in Isreal. One of our best fats is Tahini. Best keto bread based on Tahini easy to make: Warm the oven to 180Celsius, 4 eggs, 6 Tablespoons Tahini, 1 teaspoon Salt, 1/3 cup flaxseeds, 1/3 cup sunflour seeds, add last- 1 teaspoon baking Soda. put all in a bowl stir a bit. to the oven for 30min...

[@bella7658]

I am amazed that you are always so willing to share your vast knowledge Thomas!!! You have been a life saver for me and my mom!!! 🥰🥰🥰

[@pawniiduncan6191]

Thank you! Again, you nail a great and informative video. We sure appreciate you and all you do for us who are trying to learn how to eat and live healthier!

[@shelriegel]

Thank you! I appreciate the visual, and look forward to recipes.

[@shaerayb4520]

I'm binge watching you since I only found you and Bobby Parrish just in the last week. So this is coming in a month late, but I would love to see more on a Mediterranean/ Keto meal planning recipes. Thanks, love your information.

[@RC.Designs]

Yes, please do more on this Thomas. Thank you

[@jujugarcianyc]

I’ve been using this meal plan for months now and feel great. Thank you so much

[@MB-kn5hz]

This is so good! Yes, I'd love for you to show some Mediterranean keto recipes, please.

[@oliviapatricia5573]

Thanks Thomas. I was looking forward to this after your first video about Mediterannean Keto. I'm from The Bahamas and this is giving me some ideas about how to adapt locally grown foods. You can also say there is a lot of "perpendicular" aspects to what's available in tropical regions also. We have a lot of fresh fish here and generally we buy straight from the fisherman at the dock and not so much from the grocery story. Snapper, Mahi, Bonito Tuna, Mackerel etc. Really wonderful video.

[@HiddenTruths111]

I did too much intermittent fasting, and am exhausted. I now need to start eating again... this looks amazing! Thanks Thomas

[@jessicad6866]

I’d love to see a keto like carb cycling protocol video if you don’t already have one.

[@angeliarussell4092]

Thomas thank you so much for this information it's great! I would love to see more videos on recipes and diet but also a Mediterranean shopping haul. You do such an awesome job and thank you for the information and thank you for making it free.

[@RBenavi250]

Just started Keto a month ago and am seeing results already. I really would like to see some recipes too!!! Love Your Videos!!!

[@lvnaylor9068]

This is so great! Thank you Thomas! If we could get recipes, that would be amazing! You're the best!

[@ketochula1008]

Thank you very much for this, I was waiting for this to come out. Very interested in it! I would also LOVE for you to do recipes, etc on this topic. Appreciate all you do. Take care!

[@Kathy-kr1sv]

Thomas thank you so much I'm actually underweight because of keto & IF being SO effective 😊 This change up will help me a lot. Delicious options for my fats 💜

[@navyamekera8145]

Been waiting for this!! Thank you!!!

[@dougford3135]

Great video Thomas. Would love to see some recipes and cooking videos as well

[@trayjay6325]

YEEEEES, PLEASE do some Mediterranean Keto Cooking videos!! 🙏🏽🙏🏽🙏🏽🙏🏽

[@FreeFlyer1]

Love love your videos! Yes more Mediterranean recipes please. Thank you for all your videos

[@YouGotJeffd]

Thank you for making this Thomas!

[@crystaletzig5360]

Yes please more recipes and cooking ideas for Mediterranean keto 😍😍😍

[@miguibus]

Yes please more recepies. You are so knowledgeable, thanks for sharing!

[@tbird1968]

I have been looking for a healthy Keto plan that I could really feel good about for YEARS! I can't thank you enough for these common sense guidelines that I can implement easily TODAY! God bless you, sir!!

[@bettyblue391]

Thank you so much for all the time and work you put in

[@dulcerenelle]

Recipes please! I would definitely love to have some recipe ideas. I have switched more to a Mediterranean keto lifestyle so I was very excited to see this video Love your content!

[@brigittewallis8694]

I would love some Mediterranean Keto recipes!

[@bird271828]

Thomas, this was really helpful. I appreciate it.

[@lottat6003]

This is awesome! 😍 Thank you so much! I realized that I eat well but too much... 😅 I would love to see more videos on this topic, more meal suggestions. ❤️❤️❤️

[@misschloenoelle]

Thanks for this Thomas. You are changing my life.

[@nefertina25]

I would love to see some recipes. Great info btw.

[@starnino123]

Super valuable video! More meal options and small tips like the asparagus, chia pudding etc is exactly the content I’m looking for. Combos of keto ingredients and where to “cheat” in moderation to make the diet practical is super valuable content that I search for. (Your efficient how/why explanations on each piece puts your video at the top of my list). I wouldn’t make boring cooking videos that KZbin is flooded with; but telling us what ingredients to put together to hit macros, tasty meal options because it is hard to be creative etc and then quickly showing the how like the asparagus in this video is killer content.

[@darleneFUN2bFIT]

Love your channel. And yes simple Mediterranean Keto recipes would be great!

[@kateo2267]

Yes, recipes please. And you are putting a book together, sometime soon I hope. Thank YOU for the great content & spirit.

[@winalley2581]

Yes!!! More videos on medi-keto please!

[@pamdale5672]

Yes, let's see some cooked dishes. It all sounds wonderfully clean and nutritious!

[@marquesn77]

I love videos like this ! I’m a home cook and know what to throw together to make things taste good- but I love these ideas

[@safetyfirst111]

Your videos are brilliant mate. I'm going to try this, so more med keto recipes would be cool 👍

[@pix2.0]

Yes more recipes please and more info on the book you showed earlier this week. Thank you!!!

[@californiacoast7021]

Thanks again, Thomas. Gonna try this 30day Meditteranian version of keto. Thanks!

[@barakl9]

Awesome! I’m all in on this variation. I’d watch some recipes!

[@stephbeck6479]

Excellent, high quality video. So informative!

[@stevereynolds5093]

This was awesome! I’m really interested in learning more about the Medi-Keto meals. Can we see more meal prep videos please? 👊🏼

[@cristycodered]

Great video, Thomas!

[@BridiesMammaG]

Failed on Carnivore. Did 3 weeks and felt terrible. Keto feels dirty. Think this is just the thing I need. Bless you, will start today ❤ Currently 170 and was always max 130. Putting my no here for accountability ❤❤

[@stitchminibullterrier9830]

Any updates ?

[@ahmedassi3825]

Your work is higly appreciated we are loaded with knowledge that you have giving us about keto diet in sientific way also so please start cooking recipes cause we need more guiedance about that thx

[@Stahlmaks]

Ahmed Assi I like that he mixes it up with Bobby from FlavCity. They make a great team!!

[@jordanw4922]

Yes please to the medi keto recipes/cooking videos!

[@roseminnesota]

Spot on! Excellent video and recommendation for a ‘way of eating’

[@dennisb7930]

Great Thomas this video like all you do is packed with imformation thanks for all you do this is a great one

[@fabiocpt2470]

Thanks Thomas, I am grateful for your advices :)

[@HEATHERR0SE1]

This info is helping my weight loss stall! Would love to see a cooking video!

[@kbakero]

Really loved this video, did not know about it before, I am going to try it. Thanks so much!!

[@anikapoland7794]

tbh i tried keto diet mostly because i want to lose weight, i just want to share my experience with it, its really actually hard to sustain plus i do experience very excruciating headache thats why i stopped it and started agoge diet. i did lose weight without all those bad things and i have never been happier , keto, Mediterranean or whatever it is, maybe its never for me

[@DauphinPourpre]

I needed this! Thank you, Thomas! I've mentally hit a wall with keto lately. This Medi-Keto approach works for me & it's everything I really like. Again, thank you!

[@Silv1a]

JRob yes same. I think medi-keto is more sustainable.

[@sherryk0428]

You have been where so many are...thank you for all your knowledge and I would be up for a recipe book - if it isn't in the works it should be :)

[@eileendom5858]

Would love some recipes and cooking videos on Mediterranean Keto. This video was great!