Embracing the Gluten-Free Mediterranean Diet: Meal Plan and Food List
The Mediterranean diet emphasizes simple, plant-based cooking that celebrates fresh vegetables, fruits, whole grains, beans, nuts, healthy fats and seafood. This eating pattern has been linked to a variety of benefits - from weight loss to reducing heart disease and diabetes risks.
For those avoiding gluten, the good news is that this diet can be naturally gluten-free. By focusing on nourishing whole foods over refined ones, you can easily tailor the Mediterranean diet to be wheat-free.
Read on to learn the basics of gluten-free Mediterranean eating, along with a detailed meal plan and food list to help you get started.
Overview of the Gluten-Free Mediterranean Diet
The Mediterranean diet mimics the traditional cooking style of countries like Italy, Greece and Spain located along the Mediterranean Sea. It emphasizes:
- Plenty of fruits, vegetables, legumes, nuts and seeds
- Whole grain options like brown rice, oats, buckwheat and corn
- Healthy fats like olive oil instead of butter
- Herbs and spices to flavor food instead of salt
- Fish and poultry eaten twice weekly or more
- Eggs, cheese and yogurt in moderation
- Red meat only occasionally
- Wine moderately with meals if desired
To adapt this diet for gluten sensitivity or celiac disease, simply avoid all gluten-containing grains like wheat, barley and rye. Luckily the Mediterranean diet is naturally high in other nutrient-dense gluten-free foods.
Benefits of Combining Mediterranean and Gluten-Free Diets
Research shows both the Mediterranean diet and gluten-free eating can independently supply health advantages like:
- Helping achieve and maintain a healthy body weight
- Reducing risk for chronic diseases like heart disease and type 2 diabetes
- Decreasing inflammation associated with autoimmune disorder flares
- Supporting gut health and easing digestive disorder symptoms
By merging these two diet patterns, you amplify these effects further with nutrient-dense whole foods tailored to your gluten sensitivity.
Building the Basis of Gluten-Free Mediterranean Meals
Constructing balanced gluten-free Mediterranean diet meals and snacks is easier than you think. The key is focusing on fresh produce, lean proteins and healthy fats over processed items.
Here are some basic meal building blocks to guide your gluten-free Med-style eating:
Non-Gluten Grains
- Brown rice
- Oats
- Quinoa
- Buckwheat
- Cornmeal
- Millet
- Polenta
Produce
- All fresh, frozen or canned fruits/vegetables
- Beans & lentils
- Potatoes & sweet potatoes
Animal Proteins
- Fish like salmon, tuna, sardines
- Shellfish including shrimp, clams, mussels
- Poultry such as chicken, turkey, eggs
- Cheese in moderation
- Yogurt
Plant Proteins
- Tofu
- Tempeh
- Beans
- Lentils
- Nuts & seeds
Healthy Fats
- Olive oil
- Avocado oil
- Olives
- Nuts & nut butters
- Seeds like flax, chia, hemp
Using these core foods as your starting point, crafting delicious gluten-free Mediterranean meals is a breeze. Get creative trying out culturally-inspired recipes or add a Mediterranean twist to your usual go-to dishes.
14-Day Sample Gluten-Free Mediterranean Meal Plan
If you’re not sure where to begin eating gluten-free Mediterranean style, try out this 2 week meal plan showcasing what a typical day could look like.
Feel free to tailor recipes to your personal tastes and what you have on hand. The key is emphasizing whole food ingredients - especially plenty of fresh produce and healthy fats. Any gluten-free grains or protein sources can be easily swapped in.
Week 1
Monday
- Breakfast: Greek yogurt topped with fruit, almonds and chia seeds. Hard boiled egg on the side.
- Lunch: Lentil salad over mixed greens with feta, tomatoes, onion and balsamic vinaigrette.
- Dinner: Chicken kebabs with peppers and onion over quinoa. Side Greek salad.
Tuesday
- Breakfast: Smoked salmon and veggie frittata muffins.
- Lunch: Chickpea spinach salad with olives, red onion and lemon vinaigrette.
- Dinner: Grilled shrimp skewers over zoodles with pistachio pesto. Artichokes on the side.
Wednesday
- Breakfast: Nut butter toasted oats with bananas and cinnamon.
- Lunch: Mediterranean quinoa mason jar salad.
- Dinner: Veggie & bean soup with garlic toast.
Thursday
- Breakfast: Greek yogurt bark with honey, nuts and dried fruit.
- Lunch: Falafel lettuce wraps with tomato, cucumber and tzatziki sauce.
- Dinner: One-pot chicken coconut curry over cauliflower rice.
Friday
- Breakfast: Veggie frittata with side of fruit.
- Lunch: Chickpea tuna salad sandwich on gluten-free bread.
- Dinner: Grilled salmon with quinoa tabbouleh and roasted asparagus.
Week 2
Monday
- Breakfast: Mexican-style gluten free migas.
- Lunch: Mediterranean chopped salad with beans, parsley and feta.
- Dinner: Chicken souvlaki wraps with veggies and hummus.
Tuesday
- Breakfast: Greek yogurt with berries, flaxseed and slivered almonds.
- Lunch: Tuna & white bean lettuce wraps.
- Dinner: Curried vegetable & chickpea skillet with rice.
Wednesday
- Breakfast: Shakshuka - poached eggs in tomato pepper sauce.
- Lunch: Lentil & veggie soup.
- Dinner: Greek stuffed peppers with rice and salad.
Thursday
- Breakfast: Sweet potato spinach hash with eggs.
- Lunch: Mediterranean quinoa mason jar salad.
- Dinner: Spicy Moroccan chickpea & veggie tagine.
Friday
- Breakfast: Banana almond pancakes.
- Lunch: Greek lamb burger on gluten-free bun with veggies.
- Dinner: Chicken & veggie foil packs with quinoa.
Complete Guide to Gluten-Free Mediterranean Diet Foods
Wondering if your favorite healthy staples fit into the gluten-free Mediterranean eating plan? Use this comprehensive food list to help guide your meal planning and cooking:
Allowed Foods
- Non-gluten grains: Brown rice, oats, millet, buckwheat, corn, quinoa, polenta
- Starchy produce: Potatoes, sweet potatoes, winter squash, beets, artichokes
- Non-starchy vegetables: Greens, carrots, onions, tomatoes, peppers, zucchini etc.
- Fruit: All fresh, frozen or canned fruits
- Beans & legumes: Lentils, chickpeas, white beans, peas
- Nuts & seeds: Almonds, walnuts, cashews, pine nuts, pistachios, flaxseed, chia seeds
- Healthy oils: Olive oil, avocado oil, walnut oil, flaxseed oil
- Herbs, spices & condiments: All fresh/dried herbs, spices, mustards, vinegars, lemon/lime juice, garlic, stock, broths, salsa
- Beverages: Water, tea, coffee, wine
- Sweeteners: Honey, maple syrup, coconut sugar, stevia
- Fish & seafood: Salmon, tuna, sardines, mackerel, shrimp, clams, mussels
- Dairy: Greek yogurt, cheese, plant-based milk
- Eggs & poultry: Chicken, turkey, duck, eggs
Foods to Avoid
- Wheat, barley, rye - bread, pasta, baked goods
- Oats (unless certified GF)
- Beer
- Breaded foods with wheat-flour coatings
- Processed snacks such as chips, crackers, pretzels, cookies
- Soy sauce/sauces thickened with wheat flour
- Canned soups & stocks containing wheat as thickener
Always check labels for gluten-containing ingredients. Avoid products with ambiguous listings like “grains,” “starch” or “flavorings.” If in doubt, don't eat it or choose a certified gluten-free alternative.
Tips for Success on the Gluten-Free Mediterranean Diet
Shifting your mindset, planning habits and cooking techniques can all help you seamlessly embrace gluten-free Mediterranean-inspired eating. Here are some top tips for making this way of eating second nature:
Cook More Meals at Home
Preparing your own gluten-free dishes rather than buying processed foods puts you fully in control of ingredients. Stock your kitchen with Mediterranean staples and take a batch cooking approach to make home cooking efficient.
Always Read Food Labels
Get in the routine of checking labels any time you buy packaged foods to verify they are gluten-free. Also look for certification seals from organizations like GFCO to ensure safety standards.
Explore Herbs, Spices & Seasonings
Mediterranean dishes shine with fresh herbs and aromatic spices instead of excessive salt for flavor. Experiment with basil, oregano, za’atar, cumin, paprika, garlic and more to liven up your cooking.
Cook Simple, Nutrient-Dense Meals
Instead of complex recipes, focus your cooking on high quality real food ingredients prepared simply to let their natural flavors shine. Grilling, roasting and baking work beautifully.
Make Plant-Based Meals the Norm
Build your plates around produce, beans/legumes, nuts and healthy grains/starches. Use animal proteins periodically as sides rather than meal centers to reap health benefits.
Prioritizing fresh, minimally processed gluten-free foods naturally lends itself to glowing health - both inside and out! Simplify your eating, celebrate tradition and flavor, and relax knowing this diet pattern is good for your wellbeing.
FAQs
What can you eat on a gluten-free Mediterranean diet?
You can eat fruits, vegetables, nuts, seeds, legumes, eggs, seafood, poultry, dairy, gluten-free whole grains and healthy fats like olive oil. Avoid foods with wheat, barley, rye and sometimes oats unless certified GF.
What are the health benefits?
Following a gluten-free Mediterranean diet can aid weight loss, reduce inflammation, improve gut health, lower disease risk factors and provide balanced nutrition for celiac disease or gluten sensitivity.
Is the Mediterranean diet naturally gluten-free?
No, traditional Mediterranean diets include foods with gluten like pasta and bread. But by avoiding those specific ingredients and focusing on core foods like produce, seafood and olive oil, you can easily tailor the diet to be gluten-free.
Is the Mediterranean diet good for celiacs?
Yes, a well-balanced gluten-free Mediterranean diet provides great nutritional support for those with celiac disease, as long as you carefully check all labels to avoid cross-contamination with gluten.
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.
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