Free Mediterranean Diet Meal Plan – Looking for a healthy and delicious gluten-free meal plan? Check out this FREE 7-Day Mediterranean Diet Plan!
You probably know I love the Mediterranean lifestyle and diet if you’ve been following The Spicy RD Blog for a while. This healthy anti-inflammatory diet is based on the traditional diet and eating habits of people living in countries near the Mediterranean Sea.
Free Mediterranean Diet Meal Plan
In my opinion, it’s the best diet to try if you want to rediscover the joy of eating! The Mediterranean diet is also my first recommendation for anyone with Sjogren’s, like me, or any autoimmune disease.
Mediterranean Diet: 7 Day Plan To Boost Your Metabolism
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 reduced risk of chronic disease associated with following a Mediterranean diet, including:
You’ll also love Best Gluten-Free Mediterranean Diet Recipes for Your Health, which features a list of Mediterranean diet foods and 70+ Mediterranean-inspired recipes for breakfast, lunch, dinner, sides, and desserts.
Your 7-day Mediterranean diet meal plan focuses on whole foods rich in fiber and nutrients, including fresh fruits, vegetables, legumes and whole grains found 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 products, poultry and fish complete your Mediterranean diet plan.
The Complete Mediterranean Diet Food List + 5 Day Menu Plan And Printable Pdf List
This 7-day Mediterranean diet meal plan is a well-balanced diet created with four key nutrients in mind:
Good quality fats are associated with a lower risk of heart disease and cancer. This plan is high in heart-healthy fats from olive oil, avocados, nuts and seeds, and low in saturated fat, meat and dairy. Olive oil is the primary source of fat in the 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 Spain Hojiblanca. If you are an APOE4 carrier, you may benefit from consuming olive oil high in polyphenols.
Mediterranean Diet Recipes For Your Health Gluten Free & Delicious!
An important source of protein in the Mediterranean diet is fish. Omega-3 fatty acids found in fish provide cardiovascular benefits and reduce inflammation. In addition, fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) associated with improved cognitive function.
This Mediterranean diet plan includes salmon, trout and tuna in several meals and snacks. Additionally, plant sources of omega-3 fats, such as walnuts, are included in your meal plan.
Adequate dietary fiber intake has several health benefits, including better digestive health, lower blood pressure, weight loss, and reduced inflammation. Therefore, this meal plan provides ~35 grams of fiber per day from plant-based foods such as fruits, vegetables, legumes, and whole grains.
In addition, soluble fiber found in oats, lentils, hummus, leafy greens and apples is included in the meal plan, as these foods can improve glycemic control and lower blood cholesterol.
Download Free Cookbook With Weekly Mediterranean Diet Meal Plan
Essential fat-soluble antioxidants such as vitamin A and vitamin E support various cellular functions of our immune system, reduce oxidative stress in cells, and help treat inflammatory diseases. This meal plan is packed with vitamin A sources like sweet potatoes, carrots and salmon and includes vitamin E through a daily dose of healthy oils, nuts and seeds.
These foods are paired with healthy fats to increase absorption. Antioxidant-rich dried and fresh herbs and spices are also staples in this delicious Mediterranean diet plan.
I don’t believe in strict rules when it comes to meal planning. However, your 7-day Mediterranean diet plan is free of red meat, trans fat, refined carbohydrates and excess sugar. Like me, if you have a sweet tooth, I’ve included one healthy treat each day.
The plan is also gluten-free, but keep in mind that whole wheat and wheat derivatives like spelled, farro, and bulger, along with barley and rye, are traditional staples of the Mediterranean diet and can be enjoyed if you don’t have to. follow a gluten-free diet.
Day Low Carb Mediterranean Diet Meal Plan
As for drinks, stay away from sugar-sweetened beverages and fruit juices (limit to 8 ounces or less per day). Instead, enjoy carbonated and sparkling water, coffee and tea. If you drink alcohol, moderate amounts of red wine are part of the Mediterranean diet pyramid, which is no more than two 5-ounce servings per day for men and one 5-ounce serving for women.
Check out all the super-duper delicious recipes included in your Mediterranean diet menu! Click on 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.
Keep in mind that if you want a sustainable weight loss plan, this Mediterranean diet meal plan provides ~1660 calories per day. If weight loss isn’t your goal, you may need to add snacks or meals to increase calories.
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!
How To Start A Mediterranean Diet: A Nutritionist Backed Guide
And wait! Before you go, if you love meal planning, be sure to sign up for my newsletter, Delicious News, so you don’t miss out on new recipes, meal plans, and integrative nutrition articles. Apply here!
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 gluten-free recipes for a wide variety of diets, including low FODMAP, Mediterranean, and more. With this simple guide, you’ll get an easy-to-follow authentic Mediterranean diet meal plan with everything you need to get started: recipes and tips.
I have been asked many times to provide an authentic Mediterranean diet plan, and when we say authentic, we mean it! The reason for this is that most of the “Mediterranean Diet” meal plans I see online are anything but. Sorry, but edamame beans, small amounts of olive oil, canola oil, meat with every meal, etc. are not part of the Mediterranean diet.
The Mediterranean diet is considered the gold standard of diets. It was named the best diet of 2018 by US News and is associated with numerous health benefits backed by strong evidence. This includes heart health, cancer prevention, psychological health, Alzheimer’s disease, fertility, weight loss and more.
The Authentic Mediterranean Diet Meal Plan And Menu
Now I have to say that I’m not a fan of rigid plans, however it is important to eat at regular times so that you don’t end up feeling very, very hungry at any particular time of the day. Having said that, I also think it’s important to be able to actually feel hunger and look forward to a meal. While adding a snack every now and then is good for maintaining blood sugar balance and hunger levels, snacking can also have negative results. Many times we eat a snack without being hungry or depend on ready-made snacks such as granola bars, juices, smoothies, etc. which not only add a lot of calories but are also processed food with all that entails.
Below is a quick graphic of a traditional Mediterranean diet meal plan, it’s the same meal plan I follow. Below the graphic you can find details, tips and links to recipes. I offer a variety of meal choices that you can mix and match with recipe links. For more ideas, simply go to the Recipe Index and you will find a great selection of Mediterranean recipes.
Choice #3: Greek-style scrambled eggs with tomatoes (Kagianas) or other egg dishes with vegetables. Click for egg recipes.
Lunch in the biggest meal of the day. If you have problems with this, you can replace dinner with lunch and try to have dinner a little earlier.
Mediterranean Diet Food List And 7 Day Meal Plan
Choice #1: Latero dish (seasonal vegetables or beans cooked with olive oil, herbs and tomato sauce with bread and cheese). This is what you will have 3-4 times a week. It’s usually green beans, peas, spanakorizo (spinach-rice) and cauliflower cooked this way. This is accompanied by a slice of bread and feta. Click for lather recipes. Keep in mind that one serving consists of 3-4 servings of vegetables.
Choice #3: Once or twice a week, have a chicken dish such as Greek Braised Chicken with a Seasonal Salad
Choice #4: Bean Dish. Beans such as lentils, as well as white beans are consumed as a thick stew or baked. They are accompanied by feta cheese and some bread.
Choice #5: Small fatty fish such as sardines or baked anchovies. With lightly cooked greens drizzled with olive oil and a little lemon.
Dash Diet: A Lifelong Healthy Eating Plan, Our Family’s Way
Dinner is a lighter meal, so it’s generally good to keep the meat fairly light and avoid heavy sauces. It is usually a small portion of lunch or a meal rich in vegetables.
Wine (1 – 1 ½ glasses) and a small meze plate (2-3 olives, a few pieces of cheese, tomatoes or carrot sticks)
Choice #2: Large salad (mainly greens in winter, tomatoes in summer) with olive oil salad dressing, grated or crumbled cheese and nuts (walnuts, pine nuts or almonds). Check out our Mediterranean salad recipes.
Choice 3: Roasted vegetables in olive oil (cauliflower or a mixture – like briami). This is a simple and easy way to prepare vegetables and consume them as a main dish.
Best Free Mediterranean Diet Apps For Iphone In 2023
Choice 4: Omelet with feta accompanied by a simple
