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

FAQs

Can you do the Mediterranean diet if you are gluten free? ›

For patients with celiac disease, the Med Diet can help provide important nutrients that a typical gluten-free diet may lack—without the significant risk of undesired weight gain that can lead to overweight or obesity. And the diet can easily be made gluten-free.

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.

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.

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.

While no diet offers a 'magic pill' for weight loss or health challenges, the Mediterranean Diet, backed by the findings from the PREDIMED-Plus study, presents a scientifically supported option for those looking to reduce belly fat.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.

What should be eaten every meal on the Mediterranean diet? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

If you're just starting to follow the Mediterranean diet, limited evidence suggests that you may notice some cognitive improvements — including in attention, alertness and contentment, according to one review of studies published in 2021 — within the first 10 days or so.

A tiny amount—possibly even smaller than the eye can see—could trigger a variety of bodily reactions. Symptoms of glutening are often digestive (abdominal pain, diarrhea, and constipation). However, gluten exposure can also cause headaches, anxiety, brain fog, skin rashes, or problems with a variety of body systems.

Unfortunately, gluten sensitivity, aka gluten intolerance, can't be cured or reversed. However, you can modify your diet and lifestyle to prevent gluten-related symptoms. Diets that may help with non-celiac gluten sensitivity include the gluten-free diet, low-FODMAP diet, and low-ATI diet.

Whereas the Mediterranean diet is an example of an anti-inflammatory diet, the Standard [North] American Diet (or SAD diet), which contains large amounts of calorically-dense processed foods, saturated fat, and added sugar, is pro-inflammatory and associated with increased risk of cardiovascular disease and death [3-6] ...