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

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 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 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.

Overhead shot of Greek food, including olives, Greek salad, and pita + text Free 7-Day Mediterranean Diet Meal Plan.

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 disease and cancer. 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 oil is the primary source of fat in a Mediterranean diet.

It contains tocopherols, polyphenols, and a balanced linoleic/alpha-linolenic acid profile, which is beneficial for 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 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 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 is associated with several health benefits, including better digestive health, lower blood pressure, weight loss, and reduced 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 control and lower blood cholesterol.

Antioxidants

Essential fat-soluble antioxidants like vitamin A and vitamin E support 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.

These foods are paired with healthy fats to increase absorption. Antioxidant-rich dried and fresh herbs plus spices also play a starring role in this delicious Mediterranean Diet Meal Plan.

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.

As far as beverages go, 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! 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 are looking for a sustainable weight loss plan, this Mediterranean Diet meal plan provides ~ 1660 calories per day. If weight loss is not your goal, you may need to add some snacks or additional meals to increase calories.

Day One

Two slices of gluten-free toast topped with lentils, mushrooms, avocado, and rosemary.
  • 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

Pomegranate lassi smoothie in a mason jar topped with pine nuts and pomegranate arils.
  • 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

Cast iron pan with shakshuka with eggs and chickpeas.
  • 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

White bowl with oatmeal topped with kiwi fruit, pomegranate arils, and pecans.
  • Breakfast: Pomegranate Kiwi Pecan Oatmeal
  • Lunch: Strawberry Arugula Salad with Chicken, Goat Cheese, Almonds, & Strawberry Vinaigrette
  • Dinner: Grilled Mediterranean Chicken Kabobs; Easy Greek Panzanella Salad
  • Snack/Dessert: No-Bake Cocoa Lemon Energy Bites

Day Five

White plate topped with gluten-free quinoa tabbouleh with tomatoes, cucumbers, and fresh herbs.
  • Breakfast: Mediterranean Feta Cheese Quinoa Egg Muffins; Raspberries
  • Lunch: Carrot, Hummus, & Arugula Wrap; Grapes & Walnuts
  • Dinner: Walnut Crusted Salmon; Fresh & Easy Quinoa Tabbouleh
  • Snack/Dessert: Baklava Butter

Day Six

Mediterranean grain bowl in a white bowl with colorful vegetables and feta cheese on top.
  • Breakfast: French Toast with Berry Chia Sauce
  • Lunch: Healthy Grain Bowl; Cinnamon Green Smoothie
  • Dinner: Easy Healthy Pasta with Crispy Rosemary Chickpeas
  • Snack/Dessert: No-Bake Cocoa Lemon Energy Bites

Day Seven

Hand holding a white bowl filled with Spinach, mozzarella, chickpea, and tomato salad.
  • Breakfast: Mediterranean Breakfast Bowl
  • Lunch: Spinach, Mozarella, Tomato, and Chickpea Salad; Melon & Pecans
  • Dinner: Pesto Chicken Stuffed Peppers; Apple
  • Snack/Dessert: Baklava Butter

7 Day Mediterranean Diet Meal Plan Printable Pdf

7 Day Mediterranean Diet Meal Plan Printable PDF Cover with a bowl of crispy rosemary and herb pasta.

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!

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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