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

FAQs

Can you have a gluten-free Mediterranean diet? ›

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.

At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week. If you're looking for a higher calorie level, see this same meal plan at 1,500 and 2,000 calories. Don't forget to also check out our Easy Mediterranean Diet Meal Plan for Beginners and the No-Sugar Mediterranean Diet Meal Plan.

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.

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.

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.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

Whole grains also keep the stomach full longer, making it easier to control hunger. Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert.

Is popcorn ok on a Mediterranean diet? ›

The Mediterranean Diet: This diet emphasizes whole grains, fruits, vegetables, lean proteins, and healthy fats. Popcorn, being a whole grain, fits perfectly into the Mediterranean diet.

In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

This eating pattern, which emphasizes fresh vegetables, whole grains, olive oil, fish, beans, and eggs, taught me how to nourish myself without hating the food on my plate. I also learned balance, like how to pair less-healthy options, like cheese and smoked meats, with fresh produce and whole grains.

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.

The Mediterranean diet has been ranked the healthiest way to eat by US News & World Report. The eating plan is flexible, full of whole foods and plants, and is linked to longevity benefits. Experts say the best diets are easy to follow, not restrictive, and focus on unprocessed foods.

For most people, gluten does not cause inflammation and there is no need to avoid it. Many gluten-containing foods should be eaten as part of a healthy diet and may reduce inflammation in the body.

There are plenty of naturally gluten-free foods that contain them too. Fruits and vegetables; nuts and seeds; beans, peas and lentils; grains like rice, corn, gluten-free (GF) oats and buckwheat (which isn't actually wheat) all have different types of prebiotics, especially for the latter in their wholegrain form.

The five major illnesses associated with gluten are celiac disease, non-celiac gluten sensitivity, wheat allergy, gluten ataxia, and dermatitis herpetiformis. Each is distinct, but all are related and manageable.