A gluten-free, anti-inflammatory, super healthy and delicious Mediterranean meal plan. This meal plan is full of functional foods that reduce inflammation and support overall health.
It's meal plan Wednesday! A new feature here on Abra's Kitchen. Each month I will be featuring a complete meal plan focused on one particular dietary topic.
I am not a proponent of any one specific dietary dogma, rather as a nutritionist, I lead my clients through therapeutical protocols to support their unique healing journey.
Disclaimer: I have a very inclusive philosophy around food and truly believe that in a healthy diet all foods can fit, I work with eating disorders in my private practice so I am sensitive to a strict unbending attitude around food. I also work with clients with hormonal concerns, metabolic syndrome, autoimmune disease, or gut issues. In these cases, we engage in specific therapeutic food protocols to encourage greater health and healing. This is where I am going to focus the attention with these meal plans.
This does not substitute for medical advice and I do not provide medical advice, diagnosis, or treatment. Please seek diagnosis, treatment, and advice from qualified providers based on your condition.
How to Use this Anti-Inflammatory Mediterranean Meal Plan
Scroll down to find recipes for breakfast, lunch, dinner, and, snacks. This is a 7-day meal plan, including one week of delicious, wholesome, health-supportive foods.
You can also download a comprehensive version of this meal plan which includes:
-
- Detailed meal schedule
- Full nutritional analysis
- Complete Grocery list
- All recipes as a pdf
- The pdf costs $8, or you can simply scroll through this post for all of the recipes
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% (Gotsis et al., 2015)
Why is an Anti-Inflammatory Diet Important?
The inflammatory response is a normal function of the body and in some instances not something that you want to necessarily stop. Think about when you get a cut, inflammatory cytokines are sent to the injury to help promote healing, that is why the site of the injury becomes red and swollen, this is good inflammation. Exercise also promotes inflammation in the body to support the breakdown and build-up of muscle, this too is beneficial inflammation.
Chronic inflammation, however, is not what we want.
Inflammation is a perpetual component of chronic disease that can be greatly altered through proper dietary intake. An anti-inflammatory diet is based on limiting your body’s exposure to foreign antigens while increasing the intake of beneficial nutrients especially nutrients that have anti-inflammatory effects.
The general concept of an anti-inflammatory diet is
1. Reduce processed, refined or manufactured food
2. Eat a variety of brightly colored fruits and vegetables every day.
3. Minimize the intake of saturated fats and eliminate trans fats while increasing good sources of anti-inflammatory fatty acids such as omega-3.
4. Minimize intake of processed flour and high glycemic index sugar sources. Always choice whole grains instead of refined grains.
5. Eat lean animal protein and more plant-based sources of protein.
6. Add spices to your diet. Many of them are anti-inflammatory.
Turmeric, ginger, rosemary, oregano, and cayenne are all common spices that promote an anti-inflammatory state and that can be easily supplemented into food preparations in a variety of ways (Jungbauer & Medjakovic, 2012).
Who is the Mediterranean Diet Right For?
Clinically the MedDiet is used to support greater cardiovascular health and metabolic function. I find the MedDiet is a great shift for just about anyone.
Keep in mind that one of the reasons the MedDiet performs so well in clinical trials goes far beyond just what's on the plate. The Mediterranean style of eating embraces community, connection, movement, and a truly holistic perspective on healthy happy living.
7- Day Mediterranean Meal Plan Recipes
If you'd like a complete pdf download of this meal plan including, a detailed schedule, full nutritional analysis, grocery list, and recipes. You can download it by clicking the button below.
Anti-Inflammatory Mediterranean Diet Breakfast Recipes
I like to keep breakfast simple, mostly plant-based, tons of nutrients and antioxidants.
Starting your day with fruits and vegetables is definitely a good idea! Adding in antioxidant-rich beets, pomegranate seeds, and red berries is an excellent idea! Use the protein powder of your choice for this recipe I alternate between SP Complete, Xymogen Opti-Cleanse (this is a product that I use in practice with clients), and Vital Proteins Collagen Peptides.
Breakfast Salad with Jammy Eggs – Kale, cucumbers, avocado, sliced almonds, and perfectly jammy (yolks that are just slightly runny) eggs. The veggies are tossed with heart-healthy olive oil. This breakfast provides 2 full servings of vegetables and the perfect amount of healthy fat to keep you full for hours.
Our greatest clinical tool when it comes to fighting inflammation is found in curcumin, the active compound in the bright yellow spice, turmeric. I love starting the day with a dose of turmeric. This smoothie also has a serving of vegetables (cauliflower), sweet mango, orange, and lemon. YUM!
Mediterranean Diet Lunch and Dinner Recipes
I love having dinner leftovers for lunch, therefore, lunch and dinner anti-inflammatory Mediterranean diet recipes are interchangeable.
Greek Kale and Quinoa Salad Meal Prep Bowls
Kale, quinoa, cucumbers, tomato, chickpeas, olives, a dollop of hummus and a sprinkle of feta cheese. This classic Mediterranean recipe is loaded with antioxidant-rich veggies, heart-healthy fats, and a ton of fiber! Perfect to make at the beginning of the week for lunches all week long.
Spaghetti Squash with Spinach and Chickpeas –
Simply steam or roast spaghetti squash and then saute with garlic, spinach, sun dried tomatoes, and chickpeas. Season with lemon juice, salt, and pepper and finish with a sprinkle of feta cheese.
Mediterranean Salmon with Zoodles
This is one of the easiest and yummiest recipes around! Salmon is a superstar in the anti-inflammatory food world because it is high in omega-3 anti-inflammatory fats. Paired with simple zoodles, olives, tomatoes, and spices, baked on a sheet pan, and ready in 30 minutes.
Lemon Thyme Sole and Asparagus
Another fish dish because fish is definitely a staple in the Mediterranean diet. This recipe I have made over 50 times, it is truly a family favorite. A few simple ingredients, one pan, in the oven, and finish with a super delicious lemon dijon pan sauce.
One-Pan Roast Chicken and Cauliflower
This is my go-to roast chicken recipe, perfect for lunch leftovers the next day! Loaded with good for you garlic, thyme, and cauliflower. You won't believe how easy this recipe is!
Anti-Inflammatory Snacks, Beverages, and Treats!
I am all about the healthy anti-inflammatory snacks. Snacks are a great opportunity to get in more anti-inflammatory foods.
Coconut Chia Pudding – Chia pudding is a staple snack in my house, and this coconut version is to die for! Combine 3/4 cup coconut milk, 1/4 cup water, 1/4 cup chia seeds, and 1 tsp vanilla extract. Stir well and allow to sit overnight.
Lemon Turmeric Protein Energy Bites
I made these energy bites as a completely sweetener free recipe. The lemon, turmeric, and coconut are so good together you really don't need any additional sweetness.
Sweet Potato Toast with Yogurt and Blueberries – Have you made sweet potato toast yet? It couldn't be simpler. Roast or literally toast slices of sweet potato and top with plain Greek yogurt and blueberries.
Avocado Chickpea Hummus – Combine 1 avocado, 1 cup chickpeas, the juice from one lemon, 1 clove garlic, 1 tsp dijon mustard, and 1/4 cup olive oil in the food processor, process until smooth. Eat with crackers. YUM!
Turmeric Lemonade – This recipe is optional but if we are going for gold in the anti-inflammatory world let's really go for gold! Combine 1 lemon juiced, 1/2 tsp turmeric, 3 tbps maple syrup, and 3 cups water. Stir well.
For the days when you need a little afternoon pick me up, forget the sugar and coffee and have a golden turmeric latte!
Download the recipes, grocery list, meal schedule, and full nutrition analysis.
To make this super duper easy I put this together in a comprehensive pdf with all of the recipes, grocery list, meal schedule, and nutrition analysis. Download your copy below!
MORE MEAL PLANS YOU WILL LOVE
HIGH FIBER KETOGENIC DIET MEAL PLAN
HIGH PROTEIN VEGETARIAN MEAL PLAN
Kathy says
Your Anti-Inflammatory, Gluten-Free, Mediterranean Meal Plan looks amazing! I am looking for the purchase PDF button but am not seeing it anywhere.
Abra Pappa, MS, CNS, LDN says
Hi Kathy, the button is in the post several times it says “click here to download meal plan pdf”, but here is the direct link: https://abra.gumroad.com/l/MedMealPlan
🙂
Kathy says
Thank you! My ad block program was the problem. I am excited to try these!!
Abra Pappa, MS, CNS, LDN says
Great! So glad 🙂
Kelley Coffey Zachry says
Hi, you mentioned you’ve worked with people with gut issues. I am not looking for medical advice. Rather than how to find a nutritionist that works with specific gut issues. Any input on what to look for would be greatly appreciated. I also understand if you would rather not. You’re recipes look delicious. Many thanks.
Abra Pappa, MS, CNS, LDN says
Hi Kelley,
I would first look for qualifications: CNS or RD are the only designations that can gain state licensure. So look for RD or CNS after someones name. In my opinion CNS nutritionists have more training in integrative/functional nutrition and spend 100’s of hours training specifically in gut health. I would also have an initial call with anyone you are looking to work with to make sure they are a good fit for you. Ask specific questions re: your condition and if they have worked with that condition in the past and what their approach is. I hope that’s helpful! If you’d like to learn more about working with me in my private nutrition practice you can book a 10 minute discovery call here: https://abrapappa.com/11-nutrition-programs/
Best of luck!
Susan Church says
I am so interested in trying this, I’m not a fish eater so can I substitute with something else.. also I truly enjoy Titis with water especially over the weekend! With this interfere with any weight loss or health benefits of this?
Abra Pappa, MS, CNS, LDN says
Hi Susan, Well technically the Mediterranean diet includes wine in moderation. However, if you are looking for further reaching health benefits/disease prevention alcohol is certainly inflammatory. I can’t speak to personal weight goals etc. way too many variables.
Christa says
Foe the coconut milk should we be using the thick canned stuff or the thinner stuff in a box (similar to cow’s milk)?
Abra Pappa, MS, CNS, LDN says
For which recipe specifically are you asking?
Samantha says
Christa, for the coconut chia pudding recipe: I’ve always used the thinner coconut milk from a carton however the thicker tinned coconut milk may give you a creamier dessert. You may want to experiment with adding slightly more water however as obviously it is thicker in consistency.
Kristal says
Can’t wait to give this a go! I’ve got several metabolic issues, hormonal issues, and an autoimmune disease, and my dr. has recommended going GF for ages which I have done on and off and while I don’t see or feel a huge difference, I do feel the inflammation in my body so I was researching and found this! I LOVE mediterranean food and so I thought this might be a great option to getting my body back under control! I’ll make sure I come back and update after I’ve been following for a month or two!
Abra Pappa, MS, CNS, LDN says
Yay! So glad you found this delicious healthy anti-inflammatory meal plan Kristal! Definitely report back and let me know how it goes.
Elise says
Thanks so much for sharing these wonderful recipes! After having four babies in 9 years my body needs a diet like this!
Abra Pappa, MS, CNS, LDN says
Rock star status!! Bring on the nourishment, I hope you love these recipes!
Suzanne Jackson says
Hello,
I am interested in paying for the PDF download of the Mediterranean gluten free one-week diet plan. It says to click on the download button, but I cannot find it.
Thank you,
Suzanne
Abra Pappa, MS, CNS, LDN says
Hi Suzanne, It’s the long burgundy button that says “click here to download meal plan” It is placed throughout the post 3 times.
Deborah says
My severe shoulder pain was recently diagnosed as osteoarthritis, tendonopathy and bursitis, 🥲is this the right diet for me?
Abra Pappa, MS, CNS, LDN says
Hi Deborah, I can’t give personal nutrition advice on this platform. I will say that those are inflammatory conditions and increasing anti-inflammatory foods may be supportive.
Tori says
I have crohns disease and my GI dr recommended I try a Mediterranean style diet! I love that this is gluten free as thats a huge irritant for me! I can’t wait to try these 🙂
Abra Pappa, MS, CNS, LDN says
Awesome, I hope you love all the recipes!
Kelly Powers says
The Mediterranean diet is pretty amazing, isn’t it? I recommend it to most of my clients. It’s sustainable and inclusive rather than restrictive. Plus, it has countless health benefits.
Sarah says
Hiii I purchased the pdf and never got it emailed to me? Idk if I missed the download button but now it doesn’t recognize me when I try to login to get it. Is there a way I could get it without purchasing it again?
AbraPappa says
Hi Sarah, it seems as if there is an error in the email you provided at purchase I just resent the pdf to the email provided here. Enjoy!! Abra
Deborah says
Tomatoes, peppers, eggplants, and white potatoes are nightshades which are inflammatory!
AbraPappa says
I’m happy to read any studies you have found that prove this, but nightshades being inherently inflammatory is anecdotal at best and in my learning journey including an advanced degree in nutritional science this has not proven to be true.
Barbara says
I do not like Kyle. What can be used in place of it?
AbraPappa says
I’m assuming you mean kale? Spinach works perfectly fine.
Kristene Sninsky says
Love coming across your website, and the recipes look so good. I do have a question regarding the red wine. Every book that I’ve been reading on the Mediterranean diet, says red wine can be drank every day (1 glass), but you have it as sparingly.
AbraPappa says
Hi Kristene, I’m so glad you found my little home on the internet 🙂
You are correct, most literature around the Mediterranean diet recommends daily wine, my perspective on this is a little bit different. I don’t think you can extrapolate data from any region and transplant it to another part of the world without taking into account how different lives are lived.
If I lived a traditional life in Tuscany, a glass of wine daily would most likely be supportive. Living in NYC, a fast-paced (typically), hyper stressful, overwhelming environment with limited community interaction and limited access to nature, a glass of wine a day takes on a completely different meaning.
Because I am also an active nutrition practitioner and work one-on-one with clients I am a little more sensitive to blanketed truths across dietary dogmas. Wine is not supportive for all people, and definitely not daily wine.
I try my best to reflect this in my writing about nutrition, it is very personalized.
So while I adore a glass of wine, and don’t find anything inherently wrong with it, I don’t like the general recommendation of 1+ glasses per day being “okay”.
I wrote a little bit more about my philosophy with wine here: https://abraskitchen.com/can-i-drink-wine-on-a-healthy-diet/
Hope that was helpful!!
Akanksha kapoor says
I m from Indian…..and suffering from rhemutoid arthritis….so can u suggest me some Indian Mediterranean recepie that I can make
AbraPappa says
Hi Akanksha,
As much as I love Indian food it is not my specialty. I can recommend another website http://www.veganricha.com
cat says
SO, this is really a question. I’m allergic to avocado, and I see it in so many recipes for smoothies and other dishes – where it’s really obvious that it contributes either smoothness, thickness and probably nutrition to the food. Have you any recommendations for suitable substitutes? I’ve tried subbing sweet potato for avocado in smoothies for the creaminess, but I think I need some other ideas for different foods. Would be so grateful for any other ideas. I’m also supposed to limit histamines, so need to work around that, too. I also need to be gluten free – I believe I’m celiac based on some symptoms I get, but couldn’t be tested because I was already gluten free. Thanks!
AbraPappa says
Hmm… well, it depends on the flavor of the smoothie but banana would definitely work and sweet potato or pumpkin would also work. If you tolerate dairy a scoop of greek yogurt is always a good idea too. Hope that’s helpful!