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.

Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. Extra virgin olive oil (EVOO). 1 to 4 servings per day.

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.

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.

In general, avoid the following foods if you have celiac disease: Cereals, breads, or other grain products that include wheat, rye, barley, or oats. This includes white or whole-wheat flour (including cookies, crackers, cakes, and most other baked goods), semolina, couscous, bread crumbs, most pastas, and malt.

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.

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.

Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Why is butter not allowed on Mediterranean diet? ›

The diet limits the intake of red meat, high-fat dairy products, and foods that are high in saturated fat, such as butter and cream. Avoiding processed foods can improve your overall health. It will also reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.

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.

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.

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

If a mistake is made and you have gluten by accident, it is unlikely to cause any long term gut damage, although you may suffer from diarrhoea, abdominal pain or vomiting so it is important to stay hydrated by drinking lots of water.

A: A person is more likely to experience vomiting, constipation, diarrhea, and skin rashes after eating gluten if they've been gluten-free for a long period of time.

You can still enjoy bread as part of the Mediterranean Diet, just swap your white bread for whole grains. Whole grain breads and pastas contain more fiber, vitamins and minerals. Whole wheat pitas are a healthier option as they are usually lower in calories.