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Mediterranean Clean Keto

Real food, not processed products. The keto diet your body actually recognizes.

What Is Mediterranean Clean Keto?

Mediterranean Clean Keto combines the metabolic benefits of ketogenic eating with the time-tested wisdom of the Mediterranean diet. It’s based on the Spanish Ketogenic Mediterranean Diet (SKMD), which has been studied for over 15 years.

This is NOT the American “bacon and cheese” version of keto. This is real food your great-grandmother would recognize: fresh fish, colorful vegetables, extra virgin olive oil, and herbs.

Mediterranean Keto vs American Keto

❌ American Keto

  • Bacon, sausage, cheese
  • Industrial seed oils
  • “Keto” bread, bars, snacks
  • Artificial sweeteners
  • Protein powders
  • Processed “keto” products

✅ Mediterranean Keto

  • Fresh fish, seafood, lamb
  • Extra virgin olive oil
  • Real, whole foods only
  • No sweeteners needed
  • Protein from real food
  • Zero packaged products

The Core Principles

1. Extra Virgin Olive Oil Is Your Primary Fat

Not butter, not bacon fat, not industrial oils. Extra virgin olive oil is rich in polyphenols that reduce inflammation, support brain health, and protect your heart. Aim for 2+ tablespoons daily.

2. Fresh Fish 2-3 Times Weekly

Salmon, mackerel, sardines, sea bass – fatty fish rich in omega-3s. These support brain function, reduce inflammation, and help regulate hormones during perimenopause.

3. Colorful Mediterranean Vegetables

Tomatoes, eggplant, zucchini, peppers, spinach, arugula. These provide fiber, antioxidants, and keep you in ketosis while nourishing your body.

4. Zero Ultra-Processed Foods

No “keto” products, no industrial oils, no fake foods. If it comes in a package with a long ingredient list, it’s not Mediterranean Clean Keto.

What to Eat

Primary Fats (Priority Order):

🫒 Extra Virgin Olive Oil

Use liberally – cooking, dressing, finishing

🥑 Avocado

Daily – salads, sides, snacks

🫒 Olives

Green, black, Kalamata – snacks & salads

🐟 Fatty Fish

Natural omega-3 source

Proteins:

🐟 Sea Fish

Salmon, mackerel, sardines, sea bass, bream

🦐 Seafood

Shrimp, mussels, octopus, squid

🍗 Poultry

Chicken thighs (with skin), duck, turkey

🥩 Lamb & Beef

Grass-fed, in moderation

🥚 Eggs

Free-range, pasture-raised preferred

🧀 Cheese (limited)

Feta, goat cheese, Manchego

Vegetables (Unlimited):

  • Leafy greens: Spinach, arugula, kale, Swiss chard
  • Mediterranean classics: Tomatoes, eggplant, zucchini, bell peppers
  • Cruciferous: Broccoli, cauliflower, Brussels sprouts
  • Others: Asparagus, mushrooms, artichokes, cucumber

Herbs & Seasonings:

  • Oregano, basil, rosemary, thyme, parsley
  • Garlic, onion (small amounts)
  • Lemon, lime
  • Capers
  • Sea salt, black pepper
  • Turmeric, ginger (anti-inflammatory)

What to Avoid (Always)

  • Industrial oils: Sunflower, canola, soybean, corn, vegetable oil
  • Ultra-processed “keto” products: Keto bread, bars, snacks, meal replacements
  • Processed meats: Hot dogs, bologna, most deli meats
  • Artificial sweeteners: Aspartame, saccharin, sucralose
  • Sugar & grains: Bread, pasta, rice, oats, sugar
  • Most dairy: Milk, yogurt (small amounts of cheese OK)

Sample Day of Eating

Breakfast (7am)

Mediterranean Scrambled Eggs
3 eggs scrambled in olive oil with spinach, crumbled feta, and sliced avocado on the side. Fresh herbs.

~400 kcal | 32g fat | 25g protein | 6g carbs

Lunch (12pm)

Grilled Salmon Greek Salad
Wild salmon fillet over mixed greens, cucumber, tomato, olives, feta, with olive oil and lemon dressing.

~520 kcal | 38g fat | 42g protein | 8g carbs

Dinner (6pm)

Lamb Chops with Roasted Vegetables
Grilled lamb chops with roasted zucchini, bell peppers, and eggplant in olive oil with rosemary.

~650 kcal | 45g fat | 55g protein | 12g carbs

Daily Total: ~1570 kcal | 115g fat | 122g protein | 26g carbs

Macros for Women 40+

Your exact macros depend on your weight, height, activity level, and goals, but here are general guidelines for women in perimenopause:

  • Protein: 1.4-1.6 g/kg body weight (higher than standard keto to preserve muscle)
  • Carbs: Under 25g net carbs to maintain ketosis
  • Fat: Fill remaining calories (mostly from olive oil, avocado, fatty fish)
  • Calories: Based on your TDEE and goal (deficit for weight loss, maintenance, or surplus for muscle gain)

Get Your Personalized Macros

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Why This Works for Perimenopause

Mediterranean Clean Keto addresses the specific metabolic changes happening during perimenopause:

  • Insulin resistance: Keto stabilizes blood sugar
  • Inflammation: Olive oil and omega-3s reduce it
  • Muscle loss: Higher protein preserves lean mass
  • Brain fog: Ketones fuel your brain efficiently
  • Mood swings: Stable blood sugar = stable mood
  • Joint pain: Anti-inflammatory foods ease discomfort

Learn more about how nutrition supports your perimenopause journey.

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