Soul to Soul Sisterhood 7-Day Mediterranean-Style Keto Menu for June
7-Day Mediterranean-Style Keto Menu
A gentle approach to nourishing metabolic health, supporting blood sugar balance, reducing inflammation, preserving lean muscle, and honoring your body’s wisdom.
Through my own journey, I’ve found that a Mediterranean-style ketogenic approach, combined with mindful eating and, when appropriate, GLP-1 therapy, has helped me improve my energy, reduce food noise, feel more satisfied after meals, and focus on healing my metabolism rather than simply chasing a number on the scale. My hope is that these meal ideas inspire you to nourish your body with whole, nutrient-dense foods that support long-term health in a sustainable way.
Medical Disclaimer: This menu is provided for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Nutritional needs vary from person to person. If you have diabetes, kidney disease, cardiovascular disease, food allergies, are pregnant or breastfeeding, or are taking medications—including GLP-1 medications or insulin please consult your physician or registered dietitian before making significant dietary changes. Always follow your healthcare provider’s guidance regarding medications, nutrition, and your individual health needs.
Monday
Breakfast: Scrambled eggs with spinach, feta, tomatoes, and olive oil
Lunch: Grilled chicken salad with cucumber, olives, avocado, and lemon-olive oil dressing
Dinner: Baked salmon with roasted asparagus and cauliflower
Benefits: Rich in protein and omega-3 fats to support satiety, muscle preservation, heart health, and healthy blood sugar.
Tuesday
Breakfast: Full-fat Greek yogurt with walnuts, chia seeds, and cinnamon
Lunch: Tuna salad stuffed in avocado halves
Dinner: Garlic herb chicken thighs with roasted zucchini and mushrooms
Benefits: Healthy fats and fiber help reduce cravings while supporting gut and metabolic health.
Wednesday
Breakfast: Vegetable omelet with mushrooms, peppers, spinach, and goat cheese
Lunch: Shrimp over mixed greens with cucumber, olives, and olive oil vinaigrette
Dinner: Turkey meatballs with roasted eggplant and broccoli
Benefits: High-quality protein helps preserve lean muscle, especially during GLP-1 therapy.
Thursday
Breakfast: Cottage cheese with hemp hearts and sliced cucumber
Lunch: Salmon salad lettuce wraps
Dinner: Grilled steak with sautéed green beans and garlic butter
Benefits: Iron, zinc, and protein support energy, recovery, and healthy metabolism.
Friday
Breakfast: Eggs with smoked salmon and avocado
Lunch: Mediterranean chicken bowl with greens, olives, feta, cucumber, and olive oil
Dinner: Cod baked with herbs, lemon, and roasted Brussels sprouts
Benefits: Omega-3 fats help support brain health, reduce inflammation, and nourish the heart.
Saturday
Breakfast: Keto smoothie made with unsweetened almond milk, protein powder, spinach, chia seeds, and almond butter
Lunch: Turkey lettuce wraps with avocado
Dinner: Grilled lamb with roasted cauliflower and Greek salad
Benefits: Balanced protein and healthy fats help maintain stable energy throughout the day.
Sunday
Breakfast: Spinach and feta egg muffins
Lunch: Sardine salad with olives, tomatoes, cucumber, and olive oil
Dinner: Roast chicken with sautéed cabbage and roasted broccoli
Benefits: Nutrient-dense whole foods provide vitamins, minerals, antioxidants, and fiber that support long-term metabolic wellness.
Daily Mediterranean-Style Keto Habits
- Prioritize 25-35 grams of protein at each meal.
- Choose extra virgin olive oil as your primary fat.
- Fill half your plate with non-starchy vegetables.
- Enjoy avocado, olives, nuts, and seeds regularly.
- Stay hydrated and replenish electrolytes if needed.
- Eat slowly, chew thoroughly, and stop when comfortably satisfied.
Soul to Soul Reminder
This way of eating isn’t about perfection or restriction. It’s about reducing inflammation, nourishing your metabolism, protecting your muscles, and creating a sustainable lifestyle that supports your health for years to come. Every meal is an opportunity to care for your body with compassion and intention.
The light is on, and you belong.
With Loving Kindness,
Raven, Soul to Soul Sisterhood
