Easy 7 Day Mediterranean Meal Plan: Quick Gluten Free Recipes

Are you interested in trying the Mediterranean diet but worried you do not have enough time? This 7 day meal plan is made just for busy people. Every recipe takes only 15 to 30 minutes to make. This plan is also gluten free. That means it is safe for people who cannot eat gluten.

This meal plan works for busy people because:

• All recipes take 30 minutes or less
• It is completely gluten free
• It uses simple ingredients you can find easily
• It gives you balanced nutrition with vegetables, healthy fats, and protein
• You can change recipes based on what you like
• Many recipes use just one pan or bowl for easy cleanup

What Is the Mediterranean Diet?

The Mediterranean diet is a way of eating based on how people eat in countries around the Mediterranean Sea. It focuses on:

• Lots of plant foods like fruits, vegetables, whole grains, beans, and nuts
• Using olive oil as the main fat for cooking
• Eating fish and seafood several times a week
• Having some dairy, chicken, and eggs
• Eating very little red meat
• Using fresh herbs and spices for flavor instead of salt

This way of eating is one of the healthiest in the world. It can help lower your risk of heart disease, some cancers, diabetes, and memory problems.

Your 7 Day Mediterranean Meal Plan

Day 1: Monday

Breakfast: Mediterranean Breakfast Bowl (15 minutes)
Eggs cooked your favorite way with fresh vegetables, avocado, and herbs. This gives you protein to start your week.

Lunch: Mediterranean Chickpea Salad (15 minutes)
Chickpeas with cucumber, tomatoes, olives, and herbs. You can make this ahead and keep it in the refrigerator.

Dinner: Mediterranean Baked Cod (25 minutes)
Fish with tomatoes, olives, and herbs. This is a simple dinner that cooks on one pan for easy cleanup.

Day 2: Tuesday

Breakfast: Greek Yogurt Parfait with Berries and Nuts (5 minutes)
Yogurt with berries and nuts. This is the fastest breakfast for very busy mornings.

Lunch: Mediterranean Tuna Salad (10 minutes)
Tuna with fresh vegetables and a light dressing. You do not need to cook anything.

Dinner: Mediterranean Chicken Skillet (30 minutes)
Chicken and vegetables cooked in one pan. Leftovers make a good lunch the next day.

Day 3: Wednesday

Breakfast: Mediterranean Egg Muffins (25 minutes)
Egg muffins you can make ahead. Make them on the weekend and heat them up during the week.

Lunch: Greek Salad with Grilled Chicken (20 minutes)
Classic salad with chicken for protein. This is a fresh and light lunch.

Dinner: Garlic Shrimp with Zucchini Noodles (20 minutes)
Shrimp with zucchini cut into noodle shapes. This dinner is low in carbs and high in protein.

Day 4: Thursday

Breakfast: Breakfast Quinoa Bowl (15 minutes)
Quinoa with fruit and nuts. This is a filling breakfast that keeps you full all morning.

Lunch: Mediterranean Quinoa Bowl (25 minutes, or 15 with pre cooked quinoa)
Quinoa with vegetables and plant based protein. This lunch has many colors and textures.

Dinner: Mediterranean Chickpea Skillet (20 minutes)
Chickpeas and vegetables in one pan. This is a good meatless dinner option.

Day 5: Friday

Breakfast: Shakshuka Single Serving (20 minutes)
Eggs cooked in tomato sauce. This breakfast has protein and a little spice.

Lunch: Mediterranean Stuffed Avocado (15 minutes)
Avocado filled with tuna or shrimp. You do not need to cook this lunch.

Dinner: Mediterranean Salmon with Roasted Vegetables (30 minutes)
Salmon and vegetables roasted together. This is a healthy way to end the work week.

Day 6: Saturday

Breakfast: Smoked Salmon and Avocado Plate (10 minutes)
Smoked salmon and avocado. This breakfast needs no cooking and has healthy fats.

Lunch: Mediterranean Lettuce Wraps (15 minutes)
Lettuce leaves filled with hummus and vegetables. This is a light and crisp lunch.

Dinner: Mediterranean Turkey Skillet (25 minutes)
Ground turkey with vegetables in one pan. This dinner is filling but not heavy.

Day 7: Sunday

Breakfast: Mediterranean Smoothie Bowl (10 minutes)
Smoothie made with Greek yogurt and fruit. This is a sweet breakfast treat.

Lunch: Mediterranean Antipasto Plate (10 minutes)
A plate with different Mediterranean foods. This lunch needs no cooking.

Dinner: Mediterranean Vegetable Frittata (25 minutes)
Eggs baked with vegetables. This dinner has protein and vegetables. Leftovers make good lunch for Monday.

Detailed Recipes

Breakfast Recipes

1. Mediterranean Breakfast Bowl

Time: 15 minutes

Ingredients:

• 2 eggs
• 1/4 cup cherry tomatoes, cut in half
• 1/4 cucumber, cut into small pieces
• 1/4 avocado, sliced
• 2 tablespoons crumbled feta cheese optional
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste
• Fresh herbs like parsley, dill, or mint

Instructions:

1. Cook eggs how you like them poached, fried, or soft boiled
2. Put tomatoes, cucumber, and avocado in a bowl
3. Add eggs, feta cheese, and herbs on top
4. Pour olive oil and lemon juice over everything
5. Add salt and pepper

2. Greek Yogurt Parfait with Berries and Nuts

Time: 5 minutes

Ingredients:

• 1 cup Greek yogurt
• 1/2 cup mixed berries strawberries, blueberries, raspberries
• 2 tablespoons mixed nuts almonds, walnuts, pistachios
• 1 teaspoon honey
• 1/2 teaspoon cinnamon optional

Instructions:

1. Put Greek yogurt in a bowl or glass
2. Add berries and nuts on top
3. Pour honey over everything
4. Add cinnamon if you want

3. Mediterranean Egg Muffins

Time: 25 minutes

Ingredients:

• 6 eggs
• 1/4 cup red bell pepper, cut into small pieces
• 1/4 cup zucchini, cut into small pieces
• 2 tablespoons chopped olives
• 1 tablespoon chopped fresh basil
• 2 tablespoons crumbled feta cheese
• Salt and pepper to taste
• Olive oil for the pan

Instructions:

1. Heat oven to 375°F
2. Mix eggs in a bowl
3. Add vegetables, olives, basil, and feta cheese
4. Add salt and pepper
5. Pour into muffin pan with oil
6. Bake for 15 to 18 minutes until set
7. Let cool a little before taking out

4. Breakfast Quinoa Bowl

Time: 15 minutes

Ingredients:

• 1/2 cup cooked quinoa
• 1/4 cup almond milk
• 1 tablespoon honey or maple syrup
• 1/4 teaspoon cinnamon
• 1/4 cup mixed berries
• 1 tablespoon sliced almonds
• 1 teaspoon chia seeds

Instructions:

1. Warm cooked quinoa with almond milk in a small pot
2. Mix in honey and cinnamon
3. Put in a bowl and add berries, almonds, and chia seeds on top

5. Shakshuka Single Serving

Time: 20 minutes

Ingredients:

• 1/2 tablespoon olive oil
• 1/4 onion, cut into small pieces
• 1/2 bell pepper, cut into small pieces
• 1 clove garlic, chopped
• 1/2 cup tomato sauce
• 1/4 teaspoon cumin
• 1/4 teaspoon paprika
• Pinch of red pepper flakes
• 2 eggs
• Fresh parsley for topping
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a small pan over medium heat
2. Cook onion and bell pepper until soft about 5 minutes
3. Add garlic and cook for 30 seconds
4. Add tomato sauce and spices
5. Cook for 5 minutes
6. Make two holes in the sauce and crack eggs into them
7. Cover and cook until eggs are set about 5 to 7 minutes
8. Top with parsley

6. Smoked Salmon and Avocado Plate

Time: 10 minutes

Ingredients:

• 2 ounces smoked salmon
• 1/2 avocado, sliced
• 1 tablespoon capers
• 1/4 red onion, sliced thin
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Fresh dill
• Salt and pepper to taste

Instructions:

1. Put salmon and avocado on a plate
2. Add capers and red onion on top
3. Pour olive oil and lemon juice over everything
4. Top with fresh dill
5. Add salt and pepper

7. Mediterranean Smoothie Bowl

Time: 10 minutes

Ingredients:

• 1 frozen banana
• 1/2 cup frozen berries
• 1/4 cup Greek yogurt
• 1/4 cup almond milk
• 1 teaspoon honey
• Toppings: sliced almonds, fresh berries, chia seeds

Instructions:

1. Mix banana, frozen berries, Greek yogurt, almond milk, and honey until smooth
2. Pour into a bowl
3. Add sliced almonds, fresh berries, and chia seeds on top

Lunch Recipes

1. Mediterranean Chickpea Salad

Time: 15 minutes

Ingredients:

• 1 can 15 ounces chickpeas, drained
• 1 cucumber, cut into small pieces
• 1 cup cherry tomatoes, cut in half
• 1/4 red onion, cut into small pieces
• 1/4 cup kalamata olives, sliced
• 1/4 cup feta cheese, crumbled optional
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. Mix chickpeas, cucumber, tomatoes, red onion, and olives in a bowl
2. In a small bowl, mix olive oil, lemon juice, oregano, salt, and pepper
3. Pour dressing over salad and mix
4. Top with feta cheese and fresh parsley

2. Mediterranean Tuna Salad

Time: 10 minutes

Ingredients:

• 1 can 5 ounces tuna in olive oil, drained
• 1/4 cup cucumber, cut into small pieces
• 1/4 cup bell pepper, cut into small pieces
• 2 tablespoons red onion, cut into small pieces
• 1 tablespoon capers
• 6 to 8 cherry tomatoes, cut in half
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Fresh herbs like parsley, dill, or basil

Instructions:

1. Put tuna in a bowl
2. Add cucumber, bell pepper, red onion, capers, and tomatoes
3. In a small bowl, mix olive oil, lemon juice, and Dijon mustard
4. Pour dressing over tuna and mix gently
5. Add salt, pepper, and fresh herbs

3. Greek Salad with Grilled Chicken

Time: 20 minutes

Ingredients:

• 1 chicken breast without skin or bone
• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1/2 cup cherry tomatoes, cut in half
• 1/4 red onion, sliced thin
• 1/4 cup kalamata olives
• 1/4 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Add salt, pepper, and oregano to chicken
2. Cook chicken in a pan for 5 to 6 minutes on each side until done
3. Let chicken rest for 5 minutes, then slice
4. Mix greens, cucumber, tomatoes, red onion, and olives in a bowl
5. Mix olive oil, red wine vinegar, oregano, salt, and pepper
6. Pour dressing over salad and mix
7. Add sliced chicken and feta cheese on top

4. Mediterranean Quinoa Bowl

Time: 25 minutes, or 15 with pre cooked quinoa

Ingredients:

• 1/2 cup cooked quinoa
• 1/4 cup roasted red peppers, chopped
• 1/4 cup artichoke hearts, chopped
• 1/4 cup cucumber, cut into small pieces
• 2 tablespoons red onion, cut into small pieces
• 2 tablespoons kalamata olives, sliced
• 2 tablespoons hummus
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/4 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Put cooked quinoa in a bowl
2. Add roasted red peppers, artichoke hearts, cucumber, red onion, and olives
3. Add a spoonful of hummus
4. Pour olive oil and lemon juice over everything
5. Add oregano, salt, and pepper

5. Mediterranean Stuffed Avocado

Time: 15 minutes

Ingredients:

• 1 ripe avocado
• 1/4 cup canned tuna or cooked shrimp
• 1 tablespoon red onion, cut into small pieces
• 1 tablespoon bell pepper, cut into small pieces
• 1 tablespoon chopped olives
• 1 tablespoon chopped fresh parsley
• 1 teaspoon olive oil
• 1 teaspoon lemon juice
• Salt and pepper to taste

Instructions:

1. Cut avocado in half and take out the pit
2. In a small bowl, mix tuna or shrimp, red onion, bell pepper, olives, and parsley
3. Add olive oil, lemon juice, salt, and pepper and mix
4. Spoon the mixture into the avocado halves

6. Mediterranean Lettuce Wraps

Time: 15 minutes

Ingredients:

• Large lettuce leaves romaine or butter lettuce
• 1/2 cup hummus
• 1/2 cup cucumber, cut into small pieces
• 1/4 cup tomatoes, cut into small pieces
• 1/4 cup bell pepper, cut into small pieces
• 2 tablespoons red onion, cut into small pieces
• 2 tablespoons chopped olives
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• Fresh herbs like mint, parsley, or dill
• Salt and pepper to taste

Instructions:

1. Wash and dry lettuce leaves
2. Spread hummus on each leaf
3. Add cucumber, tomatoes, bell pepper, red onion, and olives
4. Pour olive oil and lemon juice over everything
5. Add fresh herbs, salt, and pepper
6. Roll up the leaves

7. Mediterranean Antipasto Plate

Time: 10 minutes

Ingredients:

• 2 ounces prosciutto or gluten free deli meat
• 2 ounces cheese feta, manchego, or goat cheese
• 1/4 cup olives
• 1/4 cup marinated artichoke hearts
• 1/4 cup roasted red peppers
• 1/4 cup cucumber slices
• 1/4 cup cherry tomatoes
• 2 tablespoons hummus
• Olive oil for pouring
• Fresh herbs for topping

Instructions:

1. Put all ingredients on a plate
2. Pour olive oil over everything
3. Top with fresh herbs

Dinner Recipes

1. Mediterranean Baked Cod

Time: 25 minutes

Ingredients:

• 2 cod fillets about 6 ounces each
• 1 tablespoon olive oil
• 1 lemon half for juice, half sliced
• 2 cloves garlic, chopped
• 1 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes optional
• 1 cup cherry tomatoes, cut in half
• 1/4 cup kalamata olives, cut in half
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Heat oven to 400°F
2. Put cod in a baking dish and pour olive oil over it
3. Add salt, pepper, oregano, and red pepper flakes
4. Add garlic, tomatoes, and olives around the fish
5. Pour lemon juice over everything and add lemon slices on top
6. Bake for 15 to 18 minutes until fish flakes easily
7. Top with fresh parsley before eating

2. Mediterranean Chicken Skillet

Time: 30 minutes

Ingredients:

• 2 chicken breasts without skin or bone, cut into small pieces
• 1 tablespoon olive oil
• 1 small onion, cut into small pieces
• 2 cloves garlic, chopped
• 1 zucchini, cut into small pieces
• 1 bell pepper, cut into small pieces
• 1 cup cherry tomatoes, cut in half
• 1/4 cup kalamata olives, sliced
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Heat olive oil in a large pan over medium high heat
2. Add salt and pepper to chicken, then add to pan
3. Cook chicken for 5 to 6 minutes until browned
4. Add onion and garlic, cook for 2 minutes
5. Add zucchini and bell pepper, cook for 3 to 4 minutes
6. Add tomatoes, olives, oregano, and thyme
7. Cook for 3 to 4 more minutes until vegetables are soft and chicken is done
8. Mix in fresh basil
9. Serve with lemon wedges

3. Garlic Shrimp with Zucchini Noodles

Time: 20 minutes

Ingredients:

• 1 pound large shrimp, peeled
• 2 tablespoons olive oil
• 4 cloves garlic, chopped
• 1/4 teaspoon red pepper flakes
• 2 medium zucchini, cut into noodle shapes
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon olive oil in a large pan over medium high heat
2. Add shrimp, salt, and pepper
3. Cook for 2 minutes on each side until pink
4. Take shrimp out of pan and set aside
5. Add remaining olive oil to pan
6. Add garlic and red pepper flakes, cook for 30 seconds
7. Add zucchini noodles, cook for 2 to 3 minutes until soft
8. Put shrimp back in pan, add lemon juice
9. Mix everything together and heat
10. Top with fresh parsley

4. Mediterranean Chickpea Skillet

Time: 20 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 small onion, cut into small pieces
• 2 cloves garlic, chopped
• 1 bell pepper, cut into small pieces
• 1 zucchini, cut into small pieces
• 1 can 15 ounces chickpeas, drained
• 1 can 14 ounces diced tomatoes
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled optional
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium heat
2. Add onion and cook for 3 to 4 minutes until soft
3. Add garlic and cook for 30 seconds
4. Add bell pepper and zucchini, cook for 5 minutes
5. Add chickpeas, diced tomatoes, oregano, and cumin
6. Cook for 5 to 7 minutes until slightly thick
7. Add salt and pepper
8. Mix in fresh parsley
9. Add feta cheese on top if you want

5. Mediterranean Salmon with Roasted Vegetables

Time: 30 minutes

Ingredients:

• 2 salmon fillets about 6 ounces each
• 1 cup cherry tomatoes
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1/4 red onion, sliced
• 2 tablespoons olive oil
• 2 cloves garlic, chopped
• 1 teaspoon dried oregano
• 1 lemon half for juice, half sliced
• 2 tablespoons fresh dill, chopped
• Salt and pepper to taste

Instructions:

1. Heat oven to 425°F
2. Mix tomatoes, zucchini, bell pepper, and red onion with 1 tablespoon olive oil, garlic, and oregano
3. Put vegetables on a baking sheet
4. Cook for 10 minutes
5. Add salt and pepper to salmon
6. Push vegetables to the sides and put salmon in the middle
7. Pour remaining olive oil and lemon juice over salmon
8. Put lemon slices on top
9. Cook for 10 to 12 more minutes until salmon is done
10. Top with fresh dill

6. Mediterranean Turkey Skillet

Time: 25 minutes

Ingredients:

• 1 pound ground turkey
• 1 tablespoon olive oil
• 1 small onion, cut into small pieces
• 2 cloves garlic, chopped
• 1 bell pepper, cut into small pieces
• 1 zucchini, cut into small pieces
• 1 can 14 ounces diced tomatoes
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 cup kalamata olives, sliced
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pan over medium high heat
2. Add ground turkey and break it up with a spoon
3. Cook until browned about 5 to 7 minutes
4. Add onion and garlic, cook for 2 minutes
5. Add bell pepper and zucchini, cook for 3 to 4 minutes
6. Add diced tomatoes, oregano, and cumin
7. Cook for 5 minutes until slightly thick
8. Mix in olives
9. Add salt and pepper
10. Top with fresh parsley

7. Mediterranean Vegetable Frittata

Time: 25 minutes

Ingredients:

• 6 large eggs
• 1/4 cup almond milk or water
• 1 tablespoon olive oil
• 1 small onion, cut into small pieces
• 1 bell pepper, cut into small pieces
• 1 zucchini, cut into small pieces
• 1 cup fresh spinach
• 1/4 cup sun dried tomatoes, chopped
• 1/4 cup feta cheese, crumbled optional
• 1 teaspoon dried oregano
• 2 tablespoons fresh basil, chopped
• Salt and pepper to taste

Instructions:

1. Heat oven to 375°F
2. Mix eggs, almond milk, salt, and pepper in a bowl
3. Heat olive oil in an oven safe pan over medium heat
4. Add onion and cook for 3 minutes
5. Add bell pepper and zucchini, cook for 3 to 4 minutes
6. Add spinach and sun dried tomatoes, cook until spinach shrinks
7. Add oregano
8. Pour egg mixture over vegetables
9. Add feta cheese on top if you want
10. Cook for 3 to 4 minutes until edges start to set
11. Put pan in oven and bake for 10 to 12 minutes until set
12. Top with fresh basil

Shopping List

Produce:

• Cherry tomatoes 2 to 3 pints
• Cucumbers 2 to 3
• Bell peppers 3 to 4, different colors
• Zucchini 3 to 4
• Red onions 2
• Yellow onions 2
• Garlic 1 head
• Lemons 3 to 4
• Avocados 2 to 3
• Mixed berries strawberries, blueberries, raspberries
• Bananas 2
• Mixed greens or lettuce 1 large container
• Fresh spinach 1 bag
• Fresh herbs: parsley, basil, dill, mint 1 bunch each

Protein:

• Eggs 1 dozen
• Greek yogurt 1 large container
• Feta cheese 1 small container, optional
• Cod fillets 2
• Salmon fillets 2
• Shrimp 1 pound
• Chicken breasts 2 to 3
• Ground turkey 1 pound
• Canned tuna in olive oil 2 cans
• Smoked salmon 4 ounces
• Prosciutto or gluten free deli meat 4 ounces

Pantry Items:

• Olive oil
• Kalamata olives 1 jar
• Chickpeas 2 cans
• Diced tomatoes 2 cans
• Tomato sauce 1 can
• Quinoa
• Almond milk
• Honey or maple syrup
• Hummus 1 container
• Artichoke hearts 1 jar
• Roasted red peppers 1 jar
• Sun dried tomatoes 1 jar
• Capers 1 small jar
• Mixed nuts almonds, walnuts, pistachios
• Chia seeds

Spices:

• Dried oregano
• Dried thyme
• Ground cumin
• Paprika
• Red pepper flakes
• Cinnamon
• Salt
• Black pepper

Meal Prep Tips for Very Busy Days

1. Cook quinoa in bulk: Make a big batch at the start of the week to use in breakfast and lunch bowls.
2. Cut vegetables ahead: Spend 20 minutes after shopping to wash and cut vegetables. This makes meals faster to put together.
3. Make egg muffins ahead: Make Mediterranean egg muffins on Sunday for quick breakfasts during the week.
4. Make dressings ahead: Mix olive oil, lemon juice, and herbs in small jars for quick salad dressings.
5. Cook extra protein: When making chicken or salmon for dinner, cook extra to use in lunch salads the next day.
6. Keep quick proteins ready: Canned tuna, chickpeas, and eggs are fast protein sources for last minute meals.
7. Use frozen vegetables: Keep frozen spinach, bell peppers, and onions for when you run out of fresh vegetables.

Final Thoughts

This 7 day Mediterranean diet meal plan shows that eating healthy does not have to take a lot of time. By using simple, tasty ingredients and quick cooking methods, you can enjoy the benefits of the Mediterranean diet even when you are busy. The gluten free recipes mean that people who cannot eat gluten can still enjoy these Mediterranean foods.

Remember that you can change this plan to work for you. You can swap recipes between days based on what you like and your schedule. The best diet is one that works with your life, not against it.

Enjoy your journey to better health with these quick and delicious Mediterranean meals.