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

FAQs

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

Which Foods are Gluten-Free and Part of the Mediterranean Diet? Grains such as buckwheat, corn, oats, rice, quinoa are all whole grains and gluten-free! These whole grains are great replacements for farro, barley and other gluten-containing foods.

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.

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.

Plenty of extra virgin olive oil (EVOO) as a source of healthy fat. A good amount of fish, especially fish rich in omega-3 fatty acids.

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.

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.

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.

What is a typical Mediterranean breakfast? ›

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.

Your individual water needs are based on your body size, age, activity level, and where you live. However, most men need around three liters of water per day while most women need somewhere around two liters per day.

Whole grains and legumes fill you up

Beans are also one of the main sources of protein on the Mediterranean diet, and research has also shown that eating them or other legumes can lead to weight loss, even when you're not deliberately eating fewer calories, because they're likely more filling.

Both groups lost similar amounts of weight and showed better blood sugar stability, but the Mediterranean diet came out a clear winner on one very important factor: its ability to reduce LDL (low-density lipoprotein) cholesterol, aka "bad" cholesterol.

Celiac disease is a digestive problem that hurts your small intestine. It stops your body from taking in nutrients from food. You may have celiac disease if you are allergic to gluten.

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.

Gluten is a protein naturally found in some grains including wheat, barley, and rye. It acts like a binder, holding food together and adding a “stretchy” quality—think of a pizza maker tossing and stretching out a ball of dough.

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.