I decided to bring my healthy meal plans over here! So this week, wherever you are, whatever you do, we’re gonna start a Mediterranean diet challenge and I’m sharing the Mediterranean diet meal plan that I will be following, if it looks good to you – feel free to follow it and adjust. This healthy meal plan will help you get started if you’re new to the Mediterranean diet and you’re gonna love it if you love Mediterranean dishes! Good news for those who can’t tolerate gluten: this is a gluten-free meal plan and it includes a Mediterranean diet grocery list as well as clean eating recipes for breakfast, lunch, dinner and some snack ideas. So let’s jump in!
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What Is The Mediterranean Diet?
There are many countries in the Mediterranean region and they all have their different flavors, depending on the foods that naturally grow there. What all of these Mediterranean cuisines have in common is that they’re all rich in vegetables, good fats, fish, legumes, nuts, seeds and whole grains. And the meals taste amazing – fresh and flavorful.
Mediterranean Diet Foods
If you’re wondering what to eat on a Mediterranean diet, here are the main food groups with some examples:
- Vegetables: tomatoes, cucumbers, zucchini, avocado, greens, potatoes, onion, peppers
- Fruit: strawberries, raspberries, peaches, apples, plums
- Whole grains & legumes: rice, bulgur, chickpeas, beans, lentils, barley, oats
- Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds
- Protein: yogurt, fish and seafood, poultry, eggs, cheese
- Herbs and spices: garlic, basil, mint, parsley, coriander, saffron, rosemary, oregano, cinnamon
- Healthy Fats: Olive oil, olives, avocado
Health Benefits Of The Mediterranean Diet
Here are some of the benefits of eating the Mediterranean Diet and leading the healthy lifestyle that comes with it:
- It can prevent cardiovascular disease, diabetes and stroke
- is anti-inflammatory and provides a variety of antioxidants, minerals and vitamins
- prevents cancer
- reduces the risk for neurodegenerative diseases like Alzheimer’s
- can help you maintain a healthy weight
- easy to follow and therefore great for your mental health too!
A major benefit of the Mediterranean diet is that you get to share your food with others. So it’s good for your relationships and social life as well.
Mediterranean Diet Recipes
So for the next 7 days, I’ve made a list of Mediterranean diet recipes I love and want to eat for breakfast, lunch and dinner.
Breakfast
- Apple Cake (use gluten-free oats)
- Overnight Oats (use gluten-free oats)
- Yogurt with berries and nuts
- Oatmeal Pancakes (use gluten-free oats)
- Avocado Egg Toast (this isn’t gluten-free, I’ll probably serve it with some quinoa or get gluten-free bread).
Lunch
- Spicy Mediterranean Lunch Bowl or 5-Minute Mediterranean Bowl
- Salmon Bowl
- Tomato Cucumber Chicken Salad
- Avocado Arugula Salad
- Garlic Shrimp and Calamari in Tomato Sauce
- Tomato Basil Quinoa Risotto
- 20-Minute Mediterranean Chicken Skillet
- Tomato Basil Chickpea Salad
Meal Prep This
Now, I’m not the biggest fan of meal prep, but when I don’t have time and don’t have something healthy and delicious in my fridge I often end up eating chips. Seriously. So I’ve started preparing some things ahead. I don’t make them for 4-5 days ahead, but I make sure they last me at least until Wednesday, and then I can cook again. Also, I make salads right then and there, because I don’t like old salads and the salad cooking usually involves only some chopping and pouring oil and salt over.
So, I pretty much recommend making everything ahead except for the fresh fruits and vegetables. For salads, you can cook ingredients like quinoa, chicken or rinse and drain a can of chickpeas to have it ready. You can then store your meals in airtight containers in the fridge and take them out when it’s time to eat.
Use These For Meal Prep:
7-Day Mediterranean Diet Meal Plan
Day 1:
- Breakfast: Apple Oatmeal Cake (make the day before)
- Lunch: Tomato Basil Chickpea Salad
- Dinner: Salmon Bowl
Day 2:
- Breakfast: Apple Oatmeal Cake
- Lunch: Salmon Bowl
- Dinner: Tomato Basil Quinoa Risotto with Avocado Arugula Salad
Day 3:
- Breakfast: Avocado Egg “Toast”
- Lunch: Tomato Cucumber Chicken Salad (prep chicken the night before)
- Dinner: Spicy Mediterranean Lunch Bowl or 5-Minute Mediterranean Bowl
Day 4:
- Breakfast: Yogurt with Berries and Nuts
- Lunch: Spicy Mediterranean Lunch Bowl or 5-Minute Mediterranean Bowl
- Dinner: Garlic Shrimp and Calamari in Tomato Sauce
Day 5:
- Breakfast: Overnight Oats (make the evening before)
- Lunch: Spicy Mediterranean Lunch Bowl or 5-Minute Mediterranean Bowl
- Dinner: Tomato Basil Quinoa Risotto with Avocado Arugula Salad
Day 6:
- Breakfast: Yogurt With Berries and Nuts (make the day before)
- Lunch: Tomato Basil Chickpea Salad
- Dinner: 20-Minute Mediterranean Chicken Skillet with Avocado Arugula Salad
Day 7:
- Breakfast: Oatmeal Pancakes
- Lunch: 20-Minute Mediterranean Chicken Skillet with Avocado Arugula Salad
- Dinner: Spicy Mediterranean Lunch Bowl or 5-Minute Mediterranean Bowl
Snacks
Feel free to snack on nuts, fruit and vegetables whenever you need something small between meals. Another great snack for those who love chocolate is dark chocolate.
Don’t forget to drink a MINUMUM of 2L or 1/2 gallon of water throughout the day. Staying hydrated will keep your head clear, your energy levels up and any “bad” food cravings away.
I hope you enjoy this meal plan if you try it, remember – you can adjust it as you please, I understand we all have different bodies and different needs. Drink water and trust your own body.