7 Day Kosher Keto Mediterranean Meal Plan Outline

Below is a 7-Day Keto Mediterranean Meal Plan that strictly follows traditional Kashrut laws:

✅ Kashrut Guidelines Followed:

No pork, shrimp, or shellfish
No mushrooms
No mixing meat and dairy in the same meal
All ingredients assumed to be Kosher-certified
Each meal clearly labeled: Fleishig (Meat), Milchig (Dairy), or Pareve
This plan keeps carbs low (keto-friendly), emphasizes Mediterranean ingredients (olive oil, fish, herbs, leafy greens, nuts), and is practical for home cooking.

Day 1

Breakfast (Milchig)
• Greek yogurt (full-fat, unsweetened)
• Chia seeds & crushed walnuts
• Cinnamon
• Coffee with heavy cream

Lunch (Pareve)
• Mediterranean tuna salad (olive oil, celery, olives, lemon, parsley)
• Served over arugula
• Avocado slices

Dinner (Fleishig)
• Grilled lemon-garlic chicken thighs
• Roasted zucchini & eggplant in olive oil
• Israeli salad (cucumber, tomato, olive oil, lemon)

Day 2

Breakfast (Pareve)
• Scrambled eggs in olive oil
• Sautéed spinach
• Avocado

Lunch (Milchig)
• Halloumi cheese slices
• Tomato-cucumber salad with olive oil
• Handful almonds

Dinner (Fleishig)
• Baked salmon with dill & lemon
• Roasted cauliflower
• Mixed greens with olive oil vinaigrette

Day 3

Breakfast (Milchig)
• Cottage cheese (full-fat)
• Flaxseed meal
• A few raspberries

Lunch (Fleishig)
• Lamb kebabs (no dairy marinades)
• Tahini sauce (Pareve)
• Grilled peppers & zucchini

Dinner (Fleishig)
• Garlic-herb roasted turkey breast
• Sautéed green beans
• Olive tapenade

Day 4

Breakfast (Pareve)
• Omelet with herbs & onions (cooked in olive oil)
• Sliced avocado
• Black coffee

Lunch (Milchig)
• Greek salad (cucumbers, olives, feta, olive oil)
• Hard-boiled eggs

Dinner (Fleishig)
• Beef kofta patties
• Roasted eggplant with tahini
• Simple arugula salad

Day 5

Breakfast (Milchig)
• Keto almond flour pancakes (Kosher ingredients)
• Served with butter & sugar-free syrup

Lunch (Pareve)
• Sardines in olive oil
• Cucumber salad
• Olives

Dinner (Fleishig)
• Lemon rosemary grilled chicken
• Roasted Brussels sprouts
• Cauliflower mash (olive oil based)

Day 6

Breakfast (Pareve)
• Shakshuka-style eggs (tomato, peppers, olive oil, spices — no cheese)

Lunch (Milchig)
• Spinach & feta crustless quiche
• Side salad with olive oil

Dinner (Fleishig)
• Grilled ribeye steak
• Roasted asparagus
• Mediterranean chopped salad

Day 7

Breakfast (Milchig)
• Full-fat ricotta
• Crushed pistachios
• Lemon zest

Lunch (Pareve)
• Smoked salmon
• Avocado
• Mixed greens with olive oil

Dinner (Fleishig)
• Baked chicken with olives & capers
• Roasted zucchini
• Tahini drizzle

🫒 Keto Mediterranean Principles Followed

Healthy fats from olive oil, nuts, fatty fish
Moderate protein from fish, poultry, beef, lamb
Very low carbohydrates
No grains, legumes, or high-carb fruit
No chametz issues (not Passover-specific, but fully kosher)
Mediterranean herbs & flavors: oregano, parsley, dill, lemon, garlic

Yeliy