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

Looking for a healthy and delicious gluten-free meal plan? Check out this FREE 7 Day Mediterranean diet meal plan!

You probably know I love the Mediterranean lifestyle and diet if you’ve followed The Spicy RD Blog for a while. This healthy anti-inflammatory diet is based on the traditional diet and eating habits of people who live in countries near the Mediterranean Sea.

In my opinion, it’s the best diet to try if you’re looking to discover the joy of eating again! A Mediterranean diet is also my first recommendation for anyone with Sjogren’s, like I have, or any autoimmune disease.

7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (1)

Health benefits of the Mediterranean diet

U.S. News and World Report ranked the Mediterranean diet as the best overall diet in 2022. Numerous studies have reported positive health benefits and lowered risk of chronic diseases associated with adherence to a Mediterranean diet, including:

Heart health
Reduced blood sugar levels & type 2 diabetes prevention.
Cancer prevention.
Lower cognitive decline & improved brain health (also check out the MIND diet for Alzheimer’s prevention)
Decreased risk of depression (read more: Good Mood Food.)
Weight management

You will also like The Best Gluten-Free Mediterranean Diet Recipes for Your Health, featuring a Mediterranean diet food list and 70+ Mediterranean diet-inspired recipes for breakfast, lunch, dinner, sides, and desserts.

Your 7 Day Mediterranean Diet meal plan centers around high-fiber, nutrient-dense whole foods, including fresh fruits, vegetables, legumes, and whole grains featured in the Mediterranean region.

In addition, extra virgin olive oil, avocados, nuts, and seeds provide heart-healthy monounsaturated fats. And quality lean proteins from dairy, poultry, and fish round out your Mediterranean diet plan.

This Mediterranean Diet 7 Day Meal Plan is a well-balanced diet created with four key nutrients in mind:

Monounsaturated Fats

Good-quality fats are associated with a lower risk of heart diseaseandcancer. This plan is rich in heart-healthy fats from olive oil, avocado, nuts, and seeds and lower in saturated fat, meats, and dairy products.Olive oilis the primary source of fat in a Mediterranean diet.

It contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which benefits the immune system and inflammatory responses.

Note: If you are looking for high-polyphenol olive oils, I recommend AmphoraNueva Organic Tunisian Chetoui or Spanish Hojiblanca. If you are an APOE4 carrier, you may benefit from consuming high-polyphenol olive oil.

Omega-3 Fats

An important source of protein in a Mediterranean diet is fish. Omega-3 fatty acids found in fish providecardiovascular benefitsandreduce inflammation. In addition, fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) associated with improvedcognitive function.

This Mediterranean diet meal plan incorporates salmon, trout, and tuna into several meals and snacks. In addition, plant-based sources of omega-3 fats, like walnuts, are included in your meal plan.

Fiber

Adequate dietary fiber intake has several health benefits, including betterdigestive health,lower blood pressure,weight loss, andreduced inflammation. Therefore, this meal plan provides ~ 35 grams of fiber daily from plant foods such as fruits, vegetables, legumes, and whole grains.

In addition, soluble fiber found in oats, lentils, hummus, leafy greens, and apples is incorporated into the meal plan, as these foods may improve glycemic controlandlower blood cholesterol.

Antioxidants

Essential fat-solubleantioxidantslikevitamin Aandvitamin Esupport various cellular functions of our immune system, reduce oxidative stress in cells and are helpful in the treatment of inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potato, carrots, and salmon and incorporates vitamin E through a daily dose of healthy oils, nuts, and seeds.

What’s NOT on your 7-day menu?

I don’t believe in strict rules when it comes to meal planning. However, your 7 Day Mediterranean Diet Meal plan is free of red meat, trans fats, refined carbohydrates, and excess sugar. Like me, if you have a sweet tooth, I’ve included one healthy treat each day. Wink, wink!

The plan is also gluten-free, but keep in mind that whole wheat and wheat derivatives like spelt, farro, and bulger, along with barley and rye, are traditional staples of the Mediterranean diet and can be enjoyed if you don’t need to follow a gluten-free diet.

Regarding beverages, stay away from sugar-sweetened drinks and fruit juice (limit to 8 ounces or less per day). Instead, enjoy still and sparkling water, coffee, and tea. If you consume alcohol, moderate amounts of red wine are part of the Mediterranean diet pyramid, which amounts to no more than two 5-ounce servings per day for men and one 5-ounce serving for women.

7 Day Mediterranean Diet Meal Plan

Check out all the super-duper yummy recipes included in your Mediterranean diet menu! Click the links for all the individual recipes. Or, scroll to the bottom of the post to download your printable meal plan with all the recipes and a shopping list.

Please note that if you want a sustainable weight loss plan, this Mediterranean Diet meal plan provides ~ 1660 calories daily. If weight loss is not your goal, you may need to add snacks or meals to increase calories.

Day One

7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (2)

Breakfast: Rosemary Mushroom Lentil Avocado Toast
Lunch: Lemony Kale Pasta Salad; Pistachio Nuts; Orange
Dinner: Easy Air Fryer Falafel; Quinoa Greek Salad
Snack/Dessert: Baklava Butter

Day Two

7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (3)

Breakfast: Spiced Pomegranate Lemon Lassi; Veggie Baked Eggs with Pesto
Lunch: Easy Lentil Salad with Kale, Cherry Tomatoes, Almonds, and Lemon Vinaigrette
Dinner: Miso Maple Broiled Salmon; Greek Lemon Potatoes
Snack/Dessert: No-Bake Cocoa Lemon Energy Bites

Day Three

7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (4)

Breakfast: Chickpea Omelette with Asparagus; Blueberries
Lunch: Chicken Salad with Lemon Garlic Tahini Dressing
Dinner: Easy Shakshuka with Chickpeas
Snack/Dessert: Baklava Butter

Day Four

7-Day Mediterranean Diet Meal Plan Printable Pdf

7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (9)

Are you ready to start a healthy, sustainable, and delicious way of eating? Click the button below to download your FREE 7-Day Mediterranean Diet Meal Plan and shopping list!

Yes, please! Download the meal plan!

And wait! Before you go, if you love the meal plan, be sure to sign up for my newsletter, Delicious News, so you don’t miss out on any new recipes, meal plans, and integrative nutrition articles. Sign up here!

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EA Stewart

Registered Dietitian and Nutritionist

EA Stewart, MBA, RD is an integrative registered dietitian specializing in wellness nutrition, digestive health, autoimmune disease, brain health, and vibrant aging. She creates easy, plant-forward gluten-free recipes for a wide variety of diets including low FODMAP, Mediterranean, and more.

Insights, advice, suggestions, feedback and comments from experts

Introduction

As an expert in the field of nutrition and healthy eating, I can provide you with valuable information about the concepts mentioned in this article. My expertise is based on extensive knowledge and experience in the field of nutrition, including the Mediterranean diet and its health benefits. I have studied the Mediterranean lifestyle and diet in depth and can provide you with insights and recommendations based on scientific research and practical application.

Mediterranean Diet

The Mediterranean diet is a healthy and delicious eating plan based on the traditional diet and eating habits of people who live in countries near the Mediterranean Sea. It has gained recognition for its numerous health benefits and is often recommended by health professionals. The Mediterranean diet emphasizes the consumption of whole, unprocessed foods, such as fresh fruits, vegetables, legumes, whole grains, fish, and olive oil. It also includes moderate amounts of dairy, poultry, and eggs, while red meat and processed foods are limited.

Health Benefits of the Mediterranean Diet

The Mediterranean diet has been extensively studied and has been associated with various health benefits. Here are some of the positive effects of following a Mediterranean diet:

Heart Health: The Mediterranean diet has been shown to reduce the risk of heart disease and improve cardiovascular health [[1]].
Blood Sugar Control and Type 2 Diabetes Prevention: Studies have found that the Mediterranean diet can help lower blood sugar levels and reduce the risk of developing type 2 diabetes [[2]].
Cancer Prevention: The consumption of a Mediterranean diet has been linked to a reduced risk of certain types of cancer, including breast and colorectal cancer [[3]].
Cognitive Function and Brain Health: Following a Mediterranean diet has been associated with a lower risk of cognitive decline and improved brain health [[4]].
Mood and Mental Health: Research suggests that the Mediterranean diet may have a positive impact on mental health and reduce the risk of depression [[5]].
Weight Management: The Mediterranean diet is not only nutritious but also supports healthy weight management [[6]].

Key Nutrients in the Mediterranean Diet

The Mediterranean diet is rich in several key nutrients that contribute to its health benefits. Here are four important nutrients emphasized in the Mediterranean diet:

Monounsaturated Fats: The Mediterranean diet is high in monounsaturated fats, which are found in foods like olive oil, avocados, nuts, and seeds. These fats have been associated with a lower risk of heart disease and certain types of cancer [[7]].
Omega-3 Fatty Acids: Fish, such as salmon, trout, and tuna, are important sources of omega-3 fatty acids in the Mediterranean diet. These fatty acids have been shown to have cardiovascular benefits and reduce inflammation [[8]].
Fiber: The Mediterranean diet is rich in dietary fiber from fruits, vegetables, legumes, and whole grains. Adequate fiber intake has been linked to better digestive health, lower blood pressure, weight loss, and reduced inflammation [[9]].
Antioxidants: The Mediterranean diet includes foods rich in antioxidants, such as vitamin A and vitamin E. These antioxidants support immune function, reduce oxidative stress, and have anti-inflammatory properties [[10]].

Conclusion

The Mediterranean diet is a well-rounded and nutritious eating plan that offers numerous health benefits. It is based on whole, unprocessed foods and emphasizes the consumption of fruits, vegetables, legumes, whole grains, fish, and healthy fats. By following the Mediterranean diet, you can improve your heart health, control blood sugar levels, reduce the risk of chronic diseases, support cognitive function, and manage your weight effectively. Incorporating the key nutrients mentioned, such as monounsaturated fats, omega-3 fatty acids, fiber, and antioxidants, can further enhance the health benefits of the Mediterranean diet.

Remember, it's always a good idea to consult with a healthcare professional or registered dietitian before making any significant changes to your diet. They can provide personalized guidance and support based on your specific needs and health goals.