Mediterranean Diet 7 Day Meal Plan: Healthy, Delicious, And Gluten-Free Meal 

mediterranean diet 7 day meal plan

mediterranean diet 7 day meal plan

Updated on 5/18/2024
Martin AlvarezBy Martin Alvarez
Nutritionist/Dietitian Professional Guide
Learn More about Martin Alvarez


Are you looking for a gluten free meal plan that is both healthy and delicious? Check out this FREE mediterranean diet 7 day meal plan.

If you've been reading The Spicy RD Blog for a while, you probably already know that the Mediterranean diet and lifestyle are two of my absolute favorites. The traditional diet and eating practices of people who live in countries near the Mediterranean Sea have inspired this wholesome eating plan that reduces inflammation in the body.

I am sure that if you want to rediscover the joy of eating, I believe this diet will help you do that the quickest and most effectively! A Mediterranean diet is also the first thing I recommend to anyone with Sjogren's syndrome, which is the autoimmune disease I have and any other illness.

A Mediterranean Diet Benefits Your Health

A Mediterranean Diet Benefits Your Health

A Mediterranean Diet Benefits Your Health

 

In 2022, the Mediterranean diet was ranked first as the best diet overall by the publication U.S. News and World Report. Following a Mediterranean diet has been linked to several positive health benefits and a reduced risk of developing chronic diseases, such as the following, according to several studies:

Mediterranean diet has been linked to several positive health

Mediterranean diet has been linked to several positive health

 

  • Heart health
  • There is a reduction in blood glucose levels and protection against type 2 diabetes as a result of this.
  • The prevention of cancer
  • The MIND diet has been proven to reduce the risk of cognitive decline and enhance brain health due to improved brain health. (For more information on Alzheimer's disease prevention, check out the MIND diet).
  • Reduced likelihood of suffering from depression .
  • Manage your weight in a healthy way
Manage your weight in a healthy way

Manage your weight in a healthy way

 

The fresh fruits, vegetables, legumes, and whole grains typical of the Mediterranean region should form the basis of your meal plan for the first seven days of the 7-Day Mediterranean Diet.

In addition, monounsaturated fats can be found in avocados, extra virgin olive oil, nuts, and seeds. These foods are all good for your heart. In addition, your Mediterranean diet plan should include high-quality lean proteins obtained from dairy products, poultry, and fish.

Designed With Four Key Nutrients In Mind, This Mediterranean Diet 7-Day Meal Plan Is A Well-Balanced Diet:

Monounsaturated Fats

Monounsaturated Fats

Monounsaturated Fats

 

As a result of a growing body of evidence demonstrating that healthy fats can lower the risk of cardiovascular disease and cancer, there has been an increasing body of evidence that supports this claim. This eating plan contains a higher proportion of heart-healthy fats such as olive oil, avocado, nuts, and seeds, while also containing a lower proportion of saturated fat, meats, and dairy products. Among the primary fat sources in the Mediterranean diet, olive oil plays a vital role since it is one of the primary fat sources in this diet.

Among the many benefits of this supplement is that it contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial to the immune system and the inflammatory response.

Note: If you are looking for olive oils high in polyphenols, I would suggest either the organic Tunisian Chetoui from AmphoraNueva or the Spanish Hojiblanca. Olive oil with a high polyphenol content may benefit APOE4 carriers, so be sure to include it in your diet.

Omega-3 Fats

Omega-3 Fats

Omega-3 Fats

 

Fish is frequently consumed as part of a Mediterranean diet due to its high protein content. There are omega-3 fatty acids in fish have been shown to have beneficial effects on heart health and inflammation in the body due to their beneficial effects on heart health. Additionally, fish is an excellent source of omega-3 fatty acids, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), enhancing brain functioning.

As part of this Mediterranean diet meal plan, salmon, trout, and tuna are incorporated into several meals and snacks throughout the day. Additionally, your meal plan includes plant-based omega-3 fats, such as walnuts, which are a great source of omega-3 fatty acids.

Fiber

Fiber

Fiber

 

The intake of adequate dietary fiber is associated with several health benefits, such as better digestive health, lower blood pressure, weight loss, and reduced inflammation. Therefore, you should consume 35 grams of fiber daily from plant foods such as fruit, vegetables, legumes, and whole grains, which are included in this meal plan.

In addition, soluble fiber, which can be found in foods like oats, lentils, hummus, leafy greens, and apples, is included in the meal plan. This is done because eating foods like these may help improve glycemic control and reduce blood cholesterol levels.

The Antioxidants

The Antioxidants

The Antioxidants

 

Antioxidants that are fat-soluble and essential, such as vitamins A and E, help our immune system's cellular functions, reduce oxidative stress in cells, and are beneficial in the treatment of inflammatory diseases. This diet includes a lot of foods that are rich in vitamin A, such as sweet potatoes, carrots, and salmon, and it also consists of a lot of foods that are rich in vitamin E, such as a daily serving of healthy oils, nuts, and seeds.

Combining these foods with healthy fats increases the absorption of these nutrients. The delicious Mediterranean Diet Meal Plan uses an abundance of antioxidant-rich dried and fresh herbs and spices to provide a flavorful and healthy meal plan.

What Is NOT Included In Your Meal Plan For The Week?

red meat, trans fats, refined carbohydrates, or excess sugar.

red meat, trans fats, refined carbohydrates, or excess sugar.

 

When it comes to organizing meals, I don't subscribe to the idea that there should be hard and fast rules. On the other hand, the meal plan for the Mediterranean Diet in Seven Days does not include any red meat, trans fats, refined carbohydrates, or excess sugar. If you are craving sweets, just like me, I've included one nutritious treat daily. Wink, wink!

In terms of beverages, you should avoid sugar-sweetened drinks and fruit juice (limit it to 8 ounces or less per day). As an alternative to drinking coffee or tea, the best thing you can do is to drink still or sparkling water, coffee, and tea instead. A moderate amount of red wine is a part of the Mediterranean diet pyramid if you consume alcohol, which amounts to no more than two 5-ounce servings per day for men and one 5-ounce serving per day for women, assuming you drink alcohol moderately.

 Drink water, as well as coffee and tea.

Drink water, as well as coffee and tea.

Meal Plan For A Mediterranean Diet For Seven Days

Meal Plan For A Mediterranean Diet For Seven Days

Meal Plan For A Mediterranean Diet For Seven Days

 

Look at all the incredibly mouthwatering recipes that are part of your Mediterranean diet menu. You'll find the printable version of your meal plan, complete with recipes and a shopping list, at the very bottom of the post; scroll down.

It is important to note that if you are looking for a weight loss plan that can last you a lifetime, this Mediterranean Diet meal plan provides you with 1660 calories per day. It is important to note that if weight loss is not your goal, you may need to add some snacks or meals to your diet to increase your calorie intake

Day One

Lemony Kale Pasta Salad, Pistachio Nuts, and Oranges

Lemony Kale Pasta Salad, Pistachio Nuts, and Oranges

 

Breakfast: Avocado Toast with Rosemary Mushrooms and Lentils

Lunch: Lemony Kale Pasta Salad, Pistachio Nuts, and Oranges

Dinner: Air Fryer Falafels; Quinoa Greek Salad with Quinoa

Snack/Dessert: Butter for Baklava

Day Two

Cherry Tomatoes, and Almonds

Cherry Tomatoes, and Almonds

 

Breakfast: Spiced Pomegranate Lemon Lassi with Veggie Baked Eggs with Pesto on top

Lunch: Kale, Cherry Tomatoes, Almonds, and Lemon Vinaigrette Lentil Salad with Kale, Cherry Tomatoes, and Almonds

Dinner: Miso Maple Broiled Salmon served with Greek Lemon Potatoes.

Snack/Dessert: No-Bake Energy Bites with Cocoa Lemon Flavor

Day Three

Chicken Salad with Lemon Garlic Tahini Dressing

Chicken Salad with Lemon Garlic Tahini Dressing

 

Breakfast: Asparagus and chickpea omelet with blueberries; Chickpea Omelette with asparagus

Lunch: Chicken Salad with Lemon Garlic Tahini Dressing

Dinner: Chickpea Shakshuka with a quick and easy recipe

Snack/Dessert: Butter with Baklava as a snack

Day Four

Strawberry Arugula Salad with Chicken, Goat Cheese, Almonds

Strawberry Arugula Salad with Chicken, Goat Cheese, Almonds

 

Breakfast: Oatmeal with pomegranate, kiwi, and pecans

Lunch: Strawberry Arugula Salad with Chicken, Goat Cheese, Almonds, & Strawberry Vinaigrette, topped with strawberries

Dinner: Mediterranean Chicken Kabobs grilled on a grill, with an easy Greek Panzanella salad on the side

Snack/Dessert: Chocolate Lemon Energy Bites - No-Bake Chocolate and Lemon Energy Bites

Day Five

 A carrot, hummus, and arugula wrap with grapes and walnuts

A carrot, hummus, and arugula wrap with grapes and walnuts

 

Breakfast: Feta Cheese Quinoa Egg Muffins; Raspberries with Feta Cheese Quinoa Egg Muffins

Lunch: A carrot, hummus, and arugula wrap with grapes and walnuts

Dinner: Salmon with a walnut crust and a fresh and easy tabbouleh salad with quinoa

Snack/Dessert: A buttery baklava snack

Day Sex

Cinnamon Green Smoothie with a Healthy Grain Bowl

Cinnamon Green Smoothie with a Healthy Grain Bowl

 

Breakfast: Berry Chia French Toast with a Berry Chia Sauce on top

Lunch: Cinnamon Green Smoothie with a Healthy Grain Bowl

Dinner: An easy healthy pasta dish with crispy roasted chickpeas tossed with rosemary and parmesan

Snack/Dessert: Chocolate Lemon Energy Bites that do not require baking

Day Seven

A spinach, mozzarella, tomato, and chickpea salad

A spinach, mozzarella, tomato, and chickpea salad

 

Breakfast: Breakfast bowl with a Mediterranean flair

Lunch: A spinach, mozzarella, tomato, and chickpea salad with melon and pecans as an accompaniment

Dinner: Stuffed peppers stuffed with pesto chicken and applesauce

Snack/Dessert: Warm Baklava with Butter

And this is briefly a 7 day Mediterranean meal plan.