Gluten Free Mediterranean Diet Meal Plan for Health

Understanding the Gluten Free Mediterranean Diet

The gluten free Mediterranean diet has become an increasingly popular approach to healthy eating. By combining the proven benefits of Mediterranean eating with a gluten free diet, it offers a nutritious and sustainable lifestyle for managing celiac disease or gluten sensitivity.

What is the Mediterranean Diet?

The traditional Mediterranean diet emphasizes whole, minimally processed foods - primarily plants like vegetables, fruits, whole grains, beans, nuts and seeds. It also includes moderate amounts of fish, poultry, eggs, yogurt and cheese, and small quantities of red meat.

In addition, olive oil provides the primary source of fat. Red wine in moderation and herbal tea may be consumed too. This eating pattern is rich in fiber, antioxidants, healthy fats and various micronutrients that research consistently links to better health.

Benefits of a Mediterranean Style Diet

The Mediterranean diet has long been praised for its multiple health merits, including:

• Lowering risk of heart disease
• Reducing inflammation
• Controlling blood sugar
• Aiding weight loss
• Increasing longevity

This makes it an ideal model for enhancing wellness - especially when combined with gluten free eating.

Customizing a Gluten Free Mediterranean Diet

Adapting the Mediterranean diet to be gluten free simply involves avoiding all foods and ingredients containing gluten. This includes:

• Wheat (including farro, einkorn, khorasan wheat or kamut)
• Barley
• Rye

That means eliminating breads, baked goods, pastas, flours, wheat-based grains and cereals. Instead, a gluten free Mediterranean diet relies on naturally gluten free whole grains like rice, corn, buckwheat, millet, sorghum or oats.

Key Food Groups in a Gluten Free Mediterranean Eating Plan

Structuring your gluten free Mediterranean diet means emphasizing the same core Mediterranean food groups, while choosing gluten free options:

Produce

Fruits, vegetables, herbs and spices form the foundation of healthy gluten free Mediterranean eating. They supply vitamins, minerals, antioxidants and polyphenols that reduce inflammation underlying chronic diseases.

Gluten Free Whole Grains

Choosing gluten free whole grains like brown rice, buckwheat, corn or oats ensures you get energizing complex carbs and fiber, without the gluten. Pair them with beans as plant-based protein too.

Heart Healthy Fats

Healthy fats slow digestion and keep you satisfied. Olive oil, avocados, nuts, seeds and oily fish provide inflammation-taming, heart-helping fats to balance the diet.

Clean, Lean Proteins

Fish, poultry, eggs or small amounts of red meat are lean proteins keeping muscles, cells and immunity strong. Prioritize wild, sustainably-sourced proteins whenever possible.

Gluten Free Dairy

Dairy from sheep or goats can frequently be tolerated by individuals avoiding cow's milk products. Some less allergenic dairy options also include ghee, certain cheeses and probiotic yogurt or kefir.

Sample One Week Gluten Free Mediterranean Meal Plan

Adopting gluten free Mediterranean diet basics is simple by following a sample weekly meal plan like this:

Monday

• Breakfast: Greek yogurt topped with figs, honey, chopped nuts and chia seeds.
• Lunch: Lentil vegetable soup with brown rice, olives and salad greens dressed with lemon and olive oil.
• Dinner: Seared salmon over polenta with broccoli and tomato salad.

Tuesday

• Breakfast: Nutty, gluten free granola with milk and berries.
• Lunch: Chickpea salad sandwich on gluten free bread with veggies and feta cheese.
• Dinner: Chicken kebabs with buckwheat pilaf and Greek salad.

Wednesday

• Breakfast: Veggie omelet with olives, spinach and goat cheese. Served with melon.
• Lunch: Leftover salmon and buckwheat pilaf with steamed artichokes.
• Dinner: Corn tortilla tacos with grilled fish, avocado, lime and salsa. Paired with brown rice.

Thursday

• Breakfast: Poached eggs over roasted tomatoes with brown rice toast and fruit.
• Lunch: Mediterranean millet salad bowl with chickpeas, veggies, olives, nuts and feta cheese.
• Dinner: Turkey meatballs with marinara sauce over spiralized sweet potatoes or zucchini noodles. Served with roasted broccoli.

Friday

• Breakfast: Savory oatmeal with egg, greens, sun-dried tomatoes and parmesan cheese.
• Lunch: Greek grilled chicken pita with tzatziki sauce, onion, tomato and cucumber.
• Dinner: Grilled shrimp skewers over quinoa tabbouleh salad flavored with parsley, mint and lemon.

Use this flexible sample menu as a model for eating clean, nutritious and gluten free Mediterranean diet-inspired cuisine all week!

The Healthiest Gluten Free Mediterranean Foods to Eat

Fill your gluten free Mediterranean diet with these wholesome, anti-inflammatory foods:

Vegetables

• Leafy greens like spinach, kale, arugula, chard
• Cruciferous veggies such as broccoli, Brussels sprouts, cabbage, bok choy
• Root vegetables including sweet potatoes, carrots, parsnips, beets
• Zucchini, summer squash, eggplant
• Peppers, tomatoes, artichokes, pumpkin, olives
• Onions, leeks, shallots, garlic

Fruits

• Berries
• Melons
• Citrus fruits like oranges, grapefruit, lemons
• Stone fruits including cherries, apricots, peaches, plums
• Apples, pears, bananas, plantains
• Figs, dates, pomegranates

Gluten Free Whole Grains and Starches

• Brown or black rice
• Buckwheat, millet, sorghum
• Corn or cornmeal
• Tapioca
• Polenta
• Quinoa
• Oats (certified gluten free)
• Potatoes and sweet potatoes

Beans, Legumes and Meatless Proteins

• All beans like chickpeas, lentils, black beans
• Peas
• Nuts and seeds
• Nut butters
• Tofu and tempeh

Clean Lean Proteins

• Fish like salmon, tuna, cod, halibut
• Shellfish including mussels, shrimp, crab
• Eggs and 100% egg whites
• Skinless poultry such as chicken and turkey
• Grass-fed lamb or bison

Healthy Dairy Options

• Plain Greek yogurt
• Kefir
• Hard cheeses
• Goat or sheep milk and cheese

Nourishing Fats

• Extra virgin olive oil
• Olives
• Avocados
• Coconut oil or milk
• Flaxseed oil

Herbs, Spices and Condiments

• Garlic, onions, shallots, chives
• Basil, oregano, rosemary, parsley, cilantro
• Thyme, sage, marjoram
• Turmeric, cumin, coriander, cinnamon
• Mustard, lemon juice, balsamic vinegar

With endless wholesome combos, the gluten free Mediterranean diet is flexible and nourishing. Sample our one week meal plan, pick nutritious staple foods, and customize this anti-inflammatory approach for your needs!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.