The Mediterranean diet, consistently named the best overall diet by U.S. News & World Report, has been proven beneficial for metabolic syndrome, obesity, type 2 diabetes, and certain types of cancer. This seven-day meal plan combines the principles of the Mediterranean diet and gut health, providing you with flavorful meals that are as delicious as they are nutritious.
The Focus Foods
The Mediterranean diet emphasizes the consumption of fruits, vegetables, nuts, seeds, fatty fish, and whole grains, while reducing intake of saturated fat and added sugar. This dietary pattern has shown to reduce the risk of many chronic diseases.
Mediterranean Diet Foods:
- Herbs and spices
- Fruits
- Vegetables
- Healthy fats, such as olive oil or avocado oil
- Nuts, including natural nut butters
- Seeds (chia, pumpkin, flax, etc.)
- Fish
- Eggs
- Meat
- Poultry
- Legumes (chickpeas, pinto beans, lentils, etc.)
- Dairy, including cheese, yogurt, and kefir
- Whole grains (bulgur, farro, fonio, freekeh, couscous, rice, etc.)
Gut health can be improved by consuming probiotics and prebiotics. Probiotics are foods that contain healthy gut bacteria, like yogurt and kefir, while prebiotics are foods that feed good gut bacteria, like garlic and asparagus.
Probiotic-Rich Foods:
- Yogurt
- Kefir
- Miso
- Sauerkraut
- Kimchi
- Tempeh
- Kombucha
Prebiotic-Rich Foods:
- Garlic
- Leeks
- Asparagus
- Artichokes
- Bananas
- Seaweed
- Jerusalem artichokes
- Dandelion greens
- Soybeans
- Mushrooms
- Oats
Your Week of Mediterranean Meals
To help you enjoy the health benefits of the Mediterranean diet while increasing your good gut bacteria, here’s a seven-day meal plan. This plan is set at 1,500 calories, but can be adjusted to fit your dietary needs.
Day 1
Breakfast: Raspberry-Kefir Power Smoothie
A.M. Snack: Blueberries and unsalted roasted cashews
Lunch: Tomato-&-Avocado Cheese Sandwich
P.M. Snack: Hummus, sliced cucumbers, and walnut halves
Dinner: Charred Shrimp, Pesto & Quinoa Bowls
Day 2
Breakfast: Banana Protein Muffins and an orange
A.M. Snack: Fig & Honey Yogurt
Lunch: Leftover Charred Shrimp, Pesto & Quinoa Bowls
P.M. Snack: A medium pear
Dinner: Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Day 3
Breakfast: Banana Protein Muffins, plain kefir, and clementines
A.M. Snack: Raspberries, low-fat Cheddar cheese, and shelled pistachios
Lunch: Cucumber-Chicken Green Goddess Wrap
P.M. Snack: Edamame in pods
Dinner: Kielbasa-&-Swiss Spaghetti Squash Casserole, whole-wheat baguette, and steamed broccoli with extra-virgin olive oil
Day 4
Breakfast: Creamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack: Apple and walnut halves
Lunch: Mason Jar Power Salad with Chickpeas & Tuna
P.M. Snack: Banana Protein Muffin
Dinner: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives with cooked chicken
Day 5
Breakfast: Creamy Blueberry-Pecan Overnight Oatmeal
A.M. Snack: Banana and peanut butter
Lunch: Lentil Salad with Feta, Tomatoes, Cucumbers & Olives with canned tuna
P.M. Snack: Unsalted roasted almonds
Dinner: BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
Day 6
Breakfast: Broccoli & Cheese Omelet and whole-wheat English muffin
A.M. Snack: Pear and unsalted roasted almonds
Lunch: Gochujang-Glazed Tempeh & Brown Rice Bowls
P.M. Snack: Everything-Bagel Crispy Chickpeas
Dinner: Green Shakshuka with Spinach, Chard & Feta and whole-wheat pita
Day 7
Breakfast: Spinach & Egg Scramble with Raspberries
A.M. Snack: Low-fat plain kefir with chia seeds and honey
Lunch: Crispy Smoked Tofu & Coleslaw Wraps
P.M. Snack: Everything-Bagel Crispy Chickpeas
Dinner: Easy Miso-Chicken Ramen
By following this seven-day Mediterranean diet meal plan, you’re nourishing your body with delicious foods while supporting your gut health. Enjoy the journey to a healthier you!
