7 Day Gluten Free Mediterranean Diet Meal Plan (17 Recipes + PDF) (2024)

This Mediterranean diet meal plan takes the best bits from the Mediterranean diet and ensures it is gluten free.

Within it contains 20 recipes, including recipes for breakfast, lunch, dinner and snacks, as well as a meal plan and shopping list to follow.

You can follow the 7 Mediterranean diet gluten free plan or simply pick out recipes that you want to add to your routine whilst following a Mediterranean diet.

You can get a PDF of the plan here.

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Considerations When Making theMediterranean Diet Gluten Free

It’s possible to follow a Mediterranean diet that’s gluten free, but there are a few considerations to bare in mind.

Dealing with Wholegrains

The biggest problem of combining of making a Mediterranean diet gluten free is that it usually encourages the consumption of whole grains in daily quantities.

This would typically include foods such a wheat, barley, couscous and rye products, which contain gluten.

However, there are many whole grain foods such as quinoa and rice that are gluten-free. Therefore, it’s entirely possible to replace ingredients within recipes containing gluten with gluten-free alternatives.

However, the Mediterranean diet encourages different types of co*king, so you can base your recipes around different foods anyway.

Choosing Particular (or No) Oats

The issue with oats is that many standard oats are produced in the same place as wheat, barley and rye. This can cause contamination and hence, why they aren’t usually recommended on a gluten-free diet.

However, pure, uncontaminated oats are gluten-free. Be sure to check the labels if you do want to carry on eating oats.

On a Mediterranean diet, oats are often a go-to choice for breakfast. They are incredibly nutritious, filling and contain a powerful soluble fiber called beta-glucan, that has been linked with health benefits like reduced cholesterol and blood sugar levels.

Therefore, the best solution for people who need gluten-free alternatives is simply to change up the recipes, with egg and other dairy based recipes offering an excellent alternative.

How to Follow a Mediterranean Diet

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

7 Day Gluten Free Mediterranean Diet Menu

In the meal plan are recipes for breakfast, lunch and dinner.

Snacks are recommended between meal times. Some great snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

View Gluten Free Mediterranean Diet PDF

Mediterranean Diet Gluten Free Recipes

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein -14g
• Carbs – 32g
• Fat – 7g

Prep + cook time: 5 minutes

Ingredients (for 2 people):

• 225g (¾ cups) non-fat Greek yogurt
• 2 bananas, sliced into chunks
• 15g (¼ cups) walnuts, chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Greek Salad

Nutrition

• Calories – 273
• Protein – 6g
• Carbs – 14g
• Fat – 24g

Prep + cook time: 5 minutes

Ingredients:

• 120g (⅝ cup) tomatoes, quartered
• 1 cucumber, peeled, deseeded, then roughly chopped
• ½ red onion, thinly sliced
• 16 Kalamata olives
• 1 tsp dried oregano
• 50g (⅓ cup) feta cheese, crumbled
• 2 tbsp olive oil

Instructions:

1. Place all of the ingredients in a large bowl and lightly season.

Dinner: Salmon & Chickpea Salad

Nutrition:

• Calories – 564
• Protein – 47g
• Carbs – 52g
• Fat – 21g

Prep + cook time: 5 minutes

Ingredients:

• 1 large red pepper, quartered and deseeded
• ½ lemon, zest and juice
• pinch smoked paprika
• 1 tbsp extra-virgin olive oil
• 100g (3 ⅓ cups) baby spinach
• 2 salmon fillets
• 400g (2 cups) can chickpeas

Instructions:

1. Heat the grill and grill the pepper quarters for 5 minutes. Leave the grill on. Transfer the peppers to a bowl & leave to cool slightly. Peel off the skins & cut the flesh into strips.
2. Whisk the lemon zest, juice, smoked paprika, olive oil & seasoning. Toss half the dressing with the spinach leaves and divide between 2 bowls.
3. Season the salmon and grill for 5 minutes. Meanwhile, heat the chickpeas in their canning liquid for 3-4 minutes, drain well, then mix with the remaining dressing & strips of pepper. Spoon over spinach and top with salmon to serve.

View Gluten Free Mediterranean Diet PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g (⅝ cups) tomatoes, chopped
• 250g (1 cup) watermelon, cut into chunks
• 100g (⅔ cups) feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time:5 minutes

Ingredients (for 2 people)

• 600g (3 ⅓ cups) cans cannellini beans
• 70g (⅜ cup) cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and
• leaves chopped separately
• 800g (3 cups) can cherry tomatoes
• 4 eggs

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve.

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Day 3: Wednesday

Breakfast: Basil & Spinach Scramble

Nutrition

• Calories – 294
• Protein – 16g
• Carbs – 8g
• Fat – 24g

Prep & cook time: 10 minutes

Ingredients (for 2 people)

• 2 tbsp olive oil
• 100g (½ cup) cherry tomatoes
• 4 eggs
• 60ml (¼ cup) milk
• handful basil, chopped
• 200g (6 ¾ cups) baby spinach
• black pepper

Instructions

1. Heat 1 tbsp oil in a pan and add the tomatoes. While they are cooking, beat the eggs in a jug and add the milk, black pepper, and basil.
2. Remove the tomatoes from the pan and place on the plates. Add the oil, spinach and egg mixture to the pan, stirring occasionally until the eggs scramble. Once set, add to the plates and serve.

Lunch: Mixed Bean SaladNutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 145g (1 ½ cups) jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g (1 cup) can cannellini beans, drained and rinsed
• 150g (¾ cup) pack tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g (⅔ cup) feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Quick Moussaka

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g (9 oz) lean beef mince
• 200g (1 cup) can chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 1 aubergine (eggplant)
• 100g (¼ cup) pack feta cheese, crumbled
• Bunch of fresh mint leaves

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the aubergine half way through.
3. Sprinkle the feta and mint over the mince.

View Gluten Free Mediterranean Diet PDF

Day 4: Thrusday

Breakfast: Banana Yogurt Pots

Lunch: Carrot, Orange & Avocado

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and
• sliced with a peeler
• 35g (1 ½ cups) rocket (arugula)
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Moroccan Chicken & Sweet Potato Mash

Nutrition

• Calories – 384
• Protein – 34g
• Carbs – 34g
• Fat – 9g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 250g (1 ¾ cups) sweet potatoes, cubed
• ½ tsp ground cinnamon
• ½ tsp ground cumin
• 2 chicken breasts
• 1 tbsp olive oil
• ½ onion, thinly sliced
• 1 garlic clove, crushed
• 100ml (½ cup) chicken or vegetable stock
• 1 tsp clear honey
• juice ½ lemon
• handful olives, pitted or whole
• bunch of coriander, leaves chopped

Instructions

1. Boil the potatoes in salted water for 15 minutes or until tender. Mix the cumin & cinnamon with ground pepper, then sprinkle over the chicken. Heat 1 tbsp oil in a frying pan, then cook the chicken for 3 minutes on each side until golden.
2. Remove chicken from the pan. Add the onion & garlic & cook for 5 minutes until soft. Add stock, honey, lemon juice & olives, return the chicken to the pan, then simmer for 10 minutes until the chicken is cooked.
3. Mash the potatoes with 1 tbsp oil & season. Slice each chicken breast & stir the coriander through the sauce before serving.

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Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Strawberry and Almond Smoothie

Nutrition

• Calories – 239
• Protein – 8g
• Carbs – 36g
• Fat – 9g

Prep + cook time: 5 minutes

Ingredients (for 2 people)

• 2 bananas
• 8 strawberries
• 50g (¼ cup) non-fat Greek yogurt
• 50ml (⅕ cup) milk
• 30g (¼ cup) ground almonds

Instructions

1. Slice the banana into a blender and add strawberries, yogurt, milk and ground almonds. Blitz until completely smooth.

Dinner: Greek Salad Omelette

Nutrition

• Calories – 369
• Protein – 15g
• Carbs – 10g
• Fat – 21g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

• 4 eggs
• handful of parsley leaves, chopped
• 1 tbsp olive oil
• ½ large red onion
• 100g (½ cup)cherry tomatoes,
• handful black olives
• 50g (¼ cup) feta cheese, crumbled

Instructions

1. Heat the grill to high. Whisk the eggs in a bowl with the chopped parsley, pepper and salt. Heat the oil in a frying pan, then fry the onion over a high heat for about 4 minutes until they start to brown. Add the tomatoes and olives and cook for about 2 minutes.
2. Turn the heat to medium & add the eggs, cooking them for about 2 minutes, stirring until they begin to set. Add feta, then place the pan under the grill for 5-6 minutes until the omelette is golden. Cut into wedges and serve.

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Day 6: Saturday

Breakfast: Basil and Spinach Scramble

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml (1 ¼ cups) hot vegetable stock
• 200g ( 1 cup) can chopped tomatoes
• 200g can (1 cup) chickpeas, rinsed and drained
• 50g (¼ cup) frozen broad beans
• zest and juice ½ lemon
• coriander to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ dried oregano
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g (2 cups) can chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g (¾ cups) non-fat Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

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Day 7: Sunday

Breakfast: Banana Yogurt Pots

Dinner: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

• 100g (½ cup) quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 1 leek, sliced
• 150g (1 ½ cups) broccoli, cut into small florets
• 50g (¼ cup) tomatoes
• 100ml (½ cup) vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Aubergine Lentil Bake

Nutrition

• Calories – 444
• Protein – 17g
• Carbs – 52g
• Fat – 20g

Prep time + cook time: 60 minutes

Ingredients (for 2 people)

• 1 aubergine, sliced lengthways
• 2 tbsp olive oil
• 70g (⅓ cup) lentils
• 2 onions, finely chopped
• 2 garlic cloves, finely chopped
• 150g (1 cup) cooked butternut squash
• 200g (1 cup) can chopped tomatoes
• ½ small pack basil leaves
• 60g (¼ cup) feta

Instructions

1. Heat oven to 220C/200C fan/gas 7. Add oil to each aubergine side. Lay on baking sheets, season and bake for 15-20 minutes, turning once. Cook lentils following pack instructions.
2. Heat oil in frying pan. Add onions and garlic and cook until soft. Add squash & tomatoes, plus ½ can of water. Simmer for 10-15 minutes until the sauce thickens. Stir in lentils, basil & seasoning.
3. Spoon layer of lentils into baking dish, then aubergine slices and repeat. Scatter feta and bake for 15 more minutes until cheese is golden.

View Gluten Free Mediterranean Diet PDF

Gluten Free Mediterranean Diet Shopping List

This shopping list corresponds to the 7 day gluten free Mediterranean diet plan, serving 2 people. No snacks are included.

Get the full PDF of the meal plan and shopping list here.

View Gluten Free Mediterranean Diet PDF

Life After the Meal Plan

Find more recipes on our site

Your journey doesn’t end after 7 days of healthy Mediterranean gluten free recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.