7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (2024)

FAQs

Is there a gluten free version of the Mediterranean diet? ›

For someone wishing to combine a gluten free diet with a Mediterranean approach, this will mean going big on rice, legumes, vegetables, fruit and nuts, and replacing traditional bread, pasta and couscous with gluten free alternatives.

This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

Best Flour for Baking Mediterranean Diet Bread

Bread, made from whole grain flour, still has the bran and germ intact. So, if you're baking, choosing a whole grain flour instead of all-purpose flour, which is a refined grain flour is a good swap. Spelt flour can be used as a one-for-one substitute for AP flour.

Celiac disease is an illness caused by an immune reaction to eating gluten. Gluten is a protein found in foods containing wheat, barley or rye. If you have celiac disease, eating gluten triggers an immune response to the gluten protein in your small intestine.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

What is a typical Mediterranean lunch? ›

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains.

About 1–3 times a week it is recommended to choose white meat, fish, and eggs. Instead of salt, use herbs and spices to flavour your meals. The importance of “eating in moderation” is clear when it comes to this diet.

Mediterranean Diet, DASH Diet, and MIND Diets Are the Best Diets of 2024. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

Furthermore, pasta is a perfect starting point for teaching the tenets of the Mediterranean diet. Consider these interesting Mediterranean pasta meals: Tomato, Fennel and Sardine Linguini, Whole Wheat Orzo with Tabouleh and Greek Pasta Salad.

This allows those with celiac disease to absorb nutrients from food, which improves their overall health. It also often results in weight gain. However, people who do not have celiac disease have been shown to lose weight and reduce abdominal fat when they follow a gluten-free diet.

There's no cure for gluten intolerance. But most people find relief from symptoms by following a gluten-free diet. You should work with your healthcare provider and a dietitian to plan your diet. You can also ask your healthcare provider about adding probiotics to your diet.

Start slowly and add more anti-inflammatory foods every week. Include a variety of beans, legumes, and soy products such as organic edamame and tofu. Snack on macadamia nuts, walnuts, pistachio nuts, pumpkin seeds, chia seeds, and flaxseeds. Increase seafood and fatty fish such as salmon, halibut, and sardines.