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Gluten Free Mediterranean Diet Meal Plan

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Tips To Follow A Gluten Free Mediterranean Diet

Mediterranean Meal Plan | Easy & Healthy Homemade Dressing | Prep School

The Mediterranean diet includes lots of great options for eating habits healthier and super-tasty at the same time. Snacks and salad breaks in particular can be transformed by incorporating some classic Mediterranean gluten free produce.

Avocados, for example, are a versatile Mediterranean superfoodfull of healthy fats. Spread mashedavocado on your gluten free wholegrain toast or add chopped avocado to omelettes and all kinds of vegetablesalads. Hummus, made from chickpeas,makes a great substitute for mayonnaise insandwiches and also works as a healthy low-fat dip for vegetables.Greek yogurt, lower in lactosethan other dairy products, can be used as a toppingfor vegetables or with a bowl of gluten free oatmealfinished with a layer of fruit. Yoghurt also works in smoothiesand can be topped with honey and walnuts fora delicious dessert.

Combine the Mediterranean diet with plenty of outdoor activity the combination is a great way to stay healthy and happy. When your stomach rumbles and demands something starchy or sugary, reach instead for nuts or dried fruits, which are abundant in the Mediterranean pantry. Finally, try to share your food with friends and family. The Mediterranean diet is all about abundant healthy food, and enjoying life in good company.

What Is A Mediterranean Diet

The Mediterranean diet isnt a diet per se. Rather, it is a lifestyle that incorporates plant based foods, movement and connection. It is a way of eating and living that is inspired by the Mediterranean countries of Italy, Spain, France and Greece.

The emphasis is on fiber filled foods from fruit, vegetables, beans, nuts and whole grains. Approximately 20% of calories come from protein like fish, legumes, pork, chicken and small amounts of dairy. Fats provide around 30% of total calories, mostly from unsaturated sources like olive oil, olives, nuts and seeds. Study after study shows a reduced risk of dementia, Alzheimers, heart disease, depression, cancer and sustainable weight loss.

Gluten Free Mediterranean Recipes

  • 2 handfuls of minced fresh parsley
  • 1 tsp ground coriander
  • ¼ cup unsweetened cocoa powder
  • ½ tbsp olive oil


  • Heat the oven to 350°F. Smear the olive oil over the pan. Cover the bottom of the pan with parchment paper.
  • Whisk flour, cocoa, baking soda, and cinnamon in a smaller bowl.
  • Blend eggs and salt in a larger bowl, slowly adding granulated sugar. Whisk until the ingredients are combined.
  • Sift the flour mixture over the egg one and blend them. Then add olive oil.
  • Pour the mixture into the prepared pan.
  • Bake for 30-40 minutes.
  • Get the cake out of the oven.
  • Bon appetit!
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    + Best Mediterranean Diet Recipes

    Are you looking for healthy Mediterranean diet recipes? Look no further! These gluten-free recipes are a delicious place to start!

    The Mediterranean diet is one of the healthiest in the world. Its based on whole, unprocessed foods and includes plenty of fruits and vegetables, lean protein, healthy fats, and whole grains. If youre following a gluten-free diet, youll be happy to know that many Mediterranean recipes are also gluten-free.

    Lets look at what the Mediterranean Diet is all about. Then Ill share my favorite gluten-free Mediterranean diet-inspired healthy recipes with you. Happy cooking!

    Photo credit: Brooke Lark at Unsplash

    Sorghum Pasta Salad With Oregano Feta Cheese And Cucumbers

    SERVES 12

    1 tablespoon sea salt, plus a dash for boiling 3 cups sorghum ¾ cup chopped fresh oregano 6 scallions, white and tender green parts, chopped ¾ cup extra-virgin olive oil 9 tablespoons freshly squeezed lemon juice 3 tablespoons grated lemon zest 3 cups chopped English cucumbers 1 cup toasted pine nuts 3 cups crumbled feta cheese ½ teaspoon ground red pepper

    DirectionsBring the water and a dash of salt to a boil in a large saucepan and add the sorghum. Simmer uncovered for30-40 minutes or until all the water is absorbed and the sorghum is the consistency of cooked rice. Cool toroom temperature, fluffing with a fork occasionally.

    In a medium bowl, combine the oregano, the scallions, olive oil, lemon juice, lemon zest, cucumbers, pinenuts, feta cheese, red pepper and salt. Add the cooked sorghum and mix.

    Recipe courtesy of

    Learn more about the health and medical experts who who provide you with the cutting-edge resources, tools, news, and more on Gluten-Free Living.

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    Mediterranean Quinoa Salad With Roasted Chicken

    This Mediterranean Quinoa Salad is a must make for a healthy, light dinner! With protein-packed quinoa, tomatoes, feta, arugula and mint this easy-to-make salad will be on repeat! Quinoa is one of the very few plant proteins that contains all nine essential amino acids that our body cannot make on their own, making it a complete protein. Pair it with a whole roasted chicken, or pick up a rotisserie chicken on your way home. It is so easy to throw together, and super flavorful!

    To reduce waste and save time:

    What Is Healthy Fat

    Healthy fats are a cornerstone of the Mediterranean diet. These are a great substitute for the saturated and trans fats that have a deleterious effect on your wellbeing.

    The main source of healthy fat on the Mediterranean diet is olive oil. It contains monounsaturated fat, which lowers the LDL level in your body. Other foods with monounsaturated fat are nuts and seeds.

    Another source of healthy fat is fish, which is the main source of lean protein on the diet. Sea fish, such as mackerel, sardines, salmon, and others contain omega-3 fatty acids, that is, essential polyunsaturated fat. Omega-3 fats may reduce inflammation in the body, blood clotting, and the chance of heart failure .

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    Lowering The Risk Of Cardiovascular Disease

    Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years.

    The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group.

    More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States.

    Mediterranean Diet Linked To 25 Percent Lower Heart Disease Risk

    Mediterranean Diet What I Eat in a Day for Weight Loss

    Its also tough to look past these numbers when it comes to your ticker: In a study of nearly 26,000 women, those with the highest adherence to the Mediterranean diet were up to 28 percent less likely to develop heart disease. The diet may be particularly protective because it can reduce inflammation plus, one antioxidant compound, called hydroxytyrosol, found in foods that are hallmarks of the diet , has been shown to repair heart-harming free radical damage, the authors say.

    As for risks, dietitians often recommend a Mediterranean-style diet to those managing chronic diseases such as type 2 diabetes. While this diet is considered heart-healthy, the American Heart Association does point out that it contains more fat than is typically recommended . The main takeaway: This is one of the healthiest ways you can eat, but like everything else, if youre changing your diet or using a diet in your treatment plan for a disease, always talk to your doctor first.

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    Health Benefits Of The Mediterranean Diet:

    One of my go-to tools in practice is using an anti-inflammatory Mediterranean style of eating to support a variety of conditions. The Mediterranean diet relies on wholesome real food in a balanced not terribly dogmatic approach.

    The Mediterranean Diet is a way of eating based on the traditional foods of the countries surrounding the Mediterranean sea and is best known for the following characteristics:

    • Abundant consumption of plant-based foods including fruits, vegetables, nuts, and seeds.
    • A focus on whole grains and legumes.
    • Olive oil as the principal source of dietary fat.
    • Fish, shellfish, and poultry are consumed several times per week.
    • Cheese and yogurt in moderate quantities
    • Red wine, sweets, and red meats are consumed sparingly.

    The MedDiet is recognized as one of the best patterns of eating. Studies indicate that the Mediterranean diet may help prevent type 2 diabetes’, can reduce heart disease by 79% in patients with established heart disease and appears to decrease the risk of several types of cancer by 13%

    A Diet Rich In Grains Veggies And Fishthats Easily Made Gluten Free

    When you picture foods from the Mediterranean, you might imagine colorful fruits and vegetables, hearty breads, pasta, fish and, of course, red wine. But did you know that the Mediterranean style of eating is one of the healthiest, if not the healthiest, in the world?

    While the Mediterranean diet is not new, it is gaining popularity in the United States. U.S. Dietary Guidelines released in 2015 recommend a Mediterranean style of eating.

    Incorporating more Mediterranean-style foods can improve the nutritional profile of the gluten-free diet, while providing other health benefits to manage or prevent chronic diseases such as heart disease and diabetes. Keep in mind that physical activity is part of the Mediterranean way of life too.

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    Healthy Gluten Free Mediterranean Diet Recipes

    Some of the links in this post might be affiliate links. This means that if you click on the link and make a purchase, Ill receive a small commission at no extra cost for you, which helps me cover the costs for this blog.

    If youre thinking of warm pita with tzatziki, crusty bread dipped in delicious salad and pizza when you hear the words Mediterranean diet, well, then youre a lot like me. But those arent the best food choices when it comes to a healthy Mediterranean diet. Those arent the food choices many nutritional guidelines envision. Today I want to share some of my favorite healthy gluten free Mediterranean diet recipes. And if you need some exciting new and delicious healthy recipes for breakfast lunch and dinner, why not start your clean eating journey here?

    And yes, gluten free means no breadits okay take that minute of silence. But then come back because these healthy ideas are delicious.

    Alcohol Beverages On The Mediterranean Diet

    Healthy Gluten Free Mediterranean Diet Recipes

    It is not recommended to drink alcohol on the Mediterranean diet, but wine is the exception. Drinking wine in moderation may positively contribute to heart health. In particular, red wine is more preferred than other types. However, if you do not currently drink alcohol, it is not recommended to start or to increase your alcohol intake. You can still achieve all the health benefits of a Mediterranean diet without the red wine.

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    Gluten And Dairy Free Diet Plan For Beginners

    You may have been advised to follow a gluten and dairy free diet by a health professional or have decided to follow this type of diet to improve general well being.

    Gluten and dairy are 2 very common food allergies and sensitivities and may contribute to issues such as gut discomfort, bloating, dysfunctional bowel movements, inflammation, skin issues, migraines the list is endless. Removing gluten and dairy free foods from the diet can be beneficial to help

    Coeliac disease is an autoimmune condition which results in a severe inflammatory reaction in the gut after the ingestion of gluten. Coeliacs are unable to consume gluten at all. The first few months on a gluten free diet can be very challenging as they they work out what they can and cannot eat.

    What Is The Mediterranean Diet Exactly

    The Mediterranean diet is a mostly plant-based diet, says Elena Paravantes-Hargitt, a registered dietitian and nutritionist who specializes in the Mediterranean diet and the founder of OliveTomato. Paravantes-Hargitt lives in Greece. Its essentially a peasant diet. People would eat whatever they had growing in their gardens, along with some dairy and olive oil, she says.

    For a handy visual look at the Mediterranean diet of today, Paravantes-Hargitt recommends checking out Oldways, an organization, along with Harvard School of Public Health and the World Health Organization, that created the Mediterranean diet pyramid 25 years ago. Atop exercise stand the core foods: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. The groups recommend eating fish and seafood twice a week and moderate amounts of dairy, eggs, and poultry. Red meat and sweets are consumed just sometimes.

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    Tips For Creating Your Mediterranean Diet Plan

    The good news is that because this is a style of eating versus a set of rigid rules, you can fully customize this approach to suit your likes and dislikes. Theres no following this to a T or falling off the wagon and feeling like a failure. Its a diet to last you a lifetime, says Berman. Still, here are five important tips to get you started:

  • Eat more legumes. Not only are they a staple that youre probably not eating enough of anyway, but theyre budget friendly and pack a great nutritional punch, says Berman, adding that theyre high in fiber and protein, and low in fat. These include lentils, dried peas, beans, and chickpeas .
  • Dont overdo it on the alcohol. One common misunderstanding is that those following the Mediterranean diet drink a lot of red wine. Alcohol is part of the whole lifestyle. If you do drink wine, have a moderate amount while eating and savoring a meal with friends or family, says Berman.
  • Make meat a side. Traditionally, people ate meat only for special occasions, such as a Sunday supper, and even then in small amounts, says Paravantes-Hargitt. Try to incorporate more vegetarian-based mains into your day. A good place to start is going vegetarian one day a week, she says. When you do eat meat, focus on choices like skinless chicken and save red meat for once a week or twice a month.
  • What Are The Benefits And Risks Of The Mediterranean Diet

    Overhauling Your Pantry for the Mediterranean Diet | Mix It Up with These Foods | Prep School

    If youre on the fence about eating more Mediterranean, consider all the research that backs it up. One study and meta-analysis published in October 2018 in the British Journal of Nutrition found that every point increase in Mediterranean diet score meaning how well one follows the eating style on a scale of 1 to 9 was associated with a 5 percent lower risk of death from any cause.

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    Easy Mediterranean Diet Meal Plan

    ByStacey Carterpublished 30 May 22

    Follow our simplified Mediterranean diet meal plan to improve your health and liven up your midweek meals

    If youre thinking of going on a Mediterranean diet meal plan, you’re bound to have come across the many health benefits of this diet. From lowering blood pressure and reducing the risk of type 2 diabetes to aiding with weight management, the Mediterranean diet is one of the most popular diets across the globe, loved by researchers and nutrition professionals alike.

    Fast-food, refined sugars, and processed food are all restricted on this diet. Instead, it focuses on incorporating whole foods such as nuts, seafood, quality dairy, vegetables, olive oil, and whole grains, to support heart health and stabilize blood sugar levels.

    To understand more about the Mediterranean diet, we asked our experts what we should add to our shopping list, what a five-day Mediterranean diet plan looks like, and their top tips for following it. If your main reason for adopting this diet is for weight loss, check out our guide to how to follow a Mediterranean diet for weight loss, which has all the tips you need to start seeing results.

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