31-Day Gluten-Free Mediterranean Diet Meal Plan (+ Grocery List)

The Mediterranean diet is celebrated for its emphasis on whole foods, healthy fats, and a vibrant, plant-rich eating pattern. For individuals following a gluten-free lifestyle, the good news is that the Mediterranean diet can be easily adapted to meet their needs. This article provides a comprehensive guide to following a gluten-free Mediterranean diet, complete with a 31-day meal plan and a detailed grocery list to help you get started.

The gluten-free Mediterranean diet combines the health benefits of both eating patterns, offering a delicious and sustainable way to support your overall well-being. By focusing on naturally gluten-free foods and making smart substitutions, you can enjoy all the flavors and benefits of the Mediterranean lifestyle without compromising your dietary needs.

The Gluten-Free Mediterranean Diet: A Healthy Fusion

The gluten-free Mediterranean diet is not about restriction; it’s about abundance. It encourages a wide variety of fresh, flavorful, and nutrient-dense foods that are naturally free of gluten. The core principles remain the same as the traditional Mediterranean diet, with a few key modifications to ensure it is safe for individuals with celiac disease or gluten sensitivity.

What to Eat

The foundation of the gluten-free Mediterranean diet is built on a variety of plant-based foods, lean proteins, and healthy fats. Here’s a look at the key food groups:

Food Group	Recommendations
Vegetables	Eat a wide variety of vegetables, both raw and cooked. Aim for at least 5 servings a day.
Fruits	Enjoy a variety of fresh fruits as a daily dessert or snack. Aim for 2-3 servings a day.
Gluten-Free Whole Grains	Choose naturally gluten-free grains like quinoa, brown rice, millet, and certified gluten-free oats.
Legumes	Incorporate beans, lentils, and chickpeas into your meals regularly.
Nuts and Seeds	Enjoy a handful of nuts and seeds as a snack or add them to your meals.
Healthy Fats	Use extra virgin olive oil as your primary source of fat. Avocados and olives are also great choices.
Fish and Seafood	Eat fish and seafood at least twice a week, especially fatty fish like salmon and sardines.
Poultry and Eggs	Enjoy poultry and eggs in moderation.
Dairy	Consume dairy products like yogurt and cheese in moderation.

What to Avoid

To maintain a strict gluten-free diet, it’s essential to avoid all sources of gluten. This includes:

• Gluten-Containing Grains: Wheat, barley, rye, and their derivatives must be completely avoided. This includes foods like traditional bread, pasta, couscous, and bulgur.
• Hidden Gluten: Be mindful of hidden gluten in processed foods, sauces, dressings, and even some medications. Always read labels carefully.
• Cross-Contamination: Take precautions to avoid cross-contamination in the kitchen and when dining out.

Health Benefits of a Gluten-Free Mediterranean Diet

Combining a gluten-free and Mediterranean diet can offer numerous health benefits. According to research from Beth Israel Deaconess Medical Center, this eating pattern can help individuals with celiac disease obtain important nutrients that may be lacking in a typical gluten-free diet [1]. It can also help reduce the risk of chronic diseases, support a healthy weight, and improve overall health and well-being.

For patients with celiac disease, the Med Diet can help provide important nutrients that a typical gluten-free diet may lack—without the significant risk of undesired weight gain that can lead to overweight or obesity. [1]

Gluten-Free Grain Substitutions

One of the main adjustments when following a gluten-free Mediterranean diet is swapping traditional gluten-containing grains for gluten-free alternatives. Here are some excellent substitutions:

Traditional Grain	Gluten-Free Substitute
Bulgur	Quinoa or millet
Couscous	Quinoa or cauliflower rice
Wheat pasta	Brown rice pasta or quinoa pasta
Wheat bread	Gluten-free bread
Farro	Brown rice or quinoa
Barley	Brown rice or buckwheat
Regular oats	Certified gluten-free oats

31-Day Gluten-Free Mediterranean Diet Meal Plan

This 31-day meal plan is designed to provide you with a variety of delicious and nutritious gluten-free meals that are easy to prepare. Feel free to mix and match meals based on your preferences and what you have on hand. Remember to drink plenty of water throughout the day and always choose certified gluten-free products when necessary.

Week 1

Day	Breakfast	Lunch	Dinner	Snack
1	Greek yogurt with fresh strawberries, blueberries, and chia seeds	Gluten-free quinoa bowl with hummus, cucumber, tomatoes, and mixed greens	Grilled salmon with lemon and herbs, roasted vegetables, brown rice	Handful of almonds and an apple
2	Gluten-free oatmeal with sliced bananas, walnuts, and honey drizzle	Mediterranean chickpea salad with feta, olives, tomatoes, cucumber, olive oil	Baked cod with garlic and tomatoes, steamed green beans, quinoa	Carrot sticks with hummus
3	Gluten-free toast with avocado, poached eggs, cherry tomatoes	Lentil soup with gluten-free bread, side salad with olive oil dressing	Grilled chicken breast with roasted red peppers, zucchini, and millet	Greek yogurt with honey and crushed pistachios
4	Smoothie with spinach, banana, berries, Greek yogurt, flaxseed	Brown rice pasta salad with cherry tomatoes, olives, feta, basil	Baked white fish with lemon, sautéed spinach with garlic, roasted potatoes	Fresh orange and handful of walnuts
5	Egg white omelet with mushrooms, spinach, tomatoes, gluten-free toast	Quinoa tabbouleh with grilled chicken	Turkey meatballs in tomato sauce, gluten-free brown rice pasta, arugula salad	Sliced bell peppers with tzatziki
6	Greek yogurt parfait with gluten-free granola, mixed berries, honey	Caprese salad with fresh mozzarella, tomatoes, basil, balsamic	Grilled shrimp with garlic and lemon, roasted Brussels sprouts, quinoa	Apple slices with almond butter
7	Gluten-free buckwheat pancakes with fresh berries and Greek yogurt	White bean and vegetable soup, mixed green salad, gluten-free bread	Baked chicken with herbs, roasted eggplant and zucchini, brown rice	Handful of mixed nuts and dried figs

Week 2

Day	Breakfast	Lunch	Dinner	Snack
8	Certified gluten-free oatmeal with sliced pears, cinnamon, and chopped almonds	Falafel bowl with hummus, quinoa tabbouleh, cucumber, tomato, tahini sauce	Grilled salmon with dill, roasted asparagus, brown rice pilaf	Greek yogurt with berries
9	Scrambled eggs with feta, spinach, gluten-free toast	Quinoa salad with chickpeas, cucumber, red onion, lemon vinaigrette	Baked cod with tomatoes and olives, sautéed kale, polenta	Celery sticks with almond butter
10	Gluten-free toast with ricotta, sliced strawberries, honey	Mediterranean wrap with grilled vegetables, hummus, gluten-free tortilla	Grilled chicken kebabs with peppers and onions, Greek salad	Fresh grapes and walnuts
11	Smoothie bowl with banana, berries, gluten-free granola, chia seeds	Lentil and vegetable stew, gluten-free bread, mixed greens	Baked trout with herbs, roasted carrots and parsnips, millet	Hummus with cucumber slices
12	Greek yogurt with gluten-free granola, sliced banana, drizzle of honey	Brown rice pasta with pesto, cherry tomatoes, pine nuts, arugula	Grilled lamb chops with rosemary, roasted potatoes, green beans	Orange segments and almonds
13	Veggie omelet with tomatoes, peppers, onions, gluten-free toast	Mediterranean tuna salad with white beans, olives, greens, lemon dressing	Baked chicken with lemon and garlic, roasted cauliflower, quinoa	Greek yogurt with honey
14	Gluten-free waffles with fresh berries and Greek yogurt	Minestrone soup with white beans, gluten-free roll, side salad	Grilled shrimp skewers, quinoa tabbouleh, roasted vegetables	Apple with cashew butter

Week 3

Day	Breakfast	Lunch	Dinner	Snack
15	Certified gluten-free steel-cut oats with blueberries, walnuts, cinnamon	Chickpea and vegetable curry over brown rice	Baked salmon with mustard-herb crust, roasted Brussels sprouts, sweet potato	Handful of pistachios and dried apricots
16	Scrambled eggs with spinach and feta, gluten-free toast	Greek salad with grilled chicken	White fish with tomato-caper sauce, sautéed zucchini, polenta	Carrot sticks with tzatziki
17	Greek yogurt with sliced peaches, gluten-free granola, honey	Lentil salad with roasted vegetables, feta, balsamic dressing	Grilled chicken with herbs, roasted red peppers, quinoa pilaf	Fresh pear and almonds
18	Gluten-free toast with avocado and tomato, poached egg	Brown rice pasta with marinara sauce, white beans, spinach	Baked cod with lemon and olives, roasted eggplant, brown rice	Greek yogurt with berries
19	Smoothie with kale, banana, mango, Greek yogurt, flaxseed	Mediterranean quinoa bowl with chickpeas, cucumber, tomato, tahini	Turkey meatballs with tomato sauce, gluten-free pasta, arugula salad	Bell pepper strips with hummus
20	Gluten-free oatmeal with sliced apple, cinnamon, chopped walnuts	White bean soup with vegetables, gluten-free bread, mixed greens	Grilled salmon with dill sauce, roasted asparagus, quinoa	Orange and handful of almonds
21	Veggie frittata with tomatoes, spinach, feta, gluten-free toast	Falafel wrap with hummus, quinoa tabbouleh, cucumber, tomato, gluten-free wrap	Baked chicken with rosemary, roasted root vegetables, polenta	Greek yogurt with honey and pistachios

Week 4

Day	Breakfast	Lunch	Dinner	Snack
22	Greek yogurt parfait with gluten-free granola, mixed berries, chia seeds	Caprese salad with gluten-free bread, side salad	Grilled shrimp with garlic, roasted broccoli, brown rice	Apple slices with almond butter
23	Gluten-free toast with ricotta and sliced figs, honey drizzle	Lentil and vegetable soup, hummus with gluten-free crackers	Baked trout with herbs, sautéed green beans with almonds, millet	Fresh berries and walnuts
24	Scrambled eggs with mushrooms and herbs, gluten-free toast	Mediterranean chickpea salad with feta, olives, cucumber, tomatoes	Grilled chicken kebabs, Greek salad	Carrot and celery sticks with hummus
25	Smoothie bowl with acai, banana, berries, gluten-free granola, coconut	Brown rice pasta with pesto, cherry tomatoes, white beans	Baked cod with tomatoes and capers, roasted cauliflower, quinoa	Greek yogurt with honey
26	Certified gluten-free oatmeal with pear slices, cinnamon, pecans	Quinoa tabbouleh with grilled vegetables	Grilled lamb with mint, roasted potatoes, green beans	Orange segments and almonds
27	Egg white omelet with peppers, onions, tomatoes, gluten-free toast	White bean and kale soup, gluten-free roll, side salad	Baked salmon with lemon-dill sauce, roasted Brussels sprouts, brown rice	Bell peppers with tzatziki
28	Greek yogurt with sliced banana, gluten-free granola, honey	Mediterranean wrap with grilled chicken, hummus, vegetables, gluten-free tortilla	Grilled shrimp skewers, quinoa tabbouleh, roasted vegetables	Apple and cashews

Week 5

Day	Breakfast	Lunch	Dinner	Snack
29	Gluten-free buckwheat pancakes with fresh berries, Greek yogurt	Lentil salad with roasted vegetables, feta, lemon dressing	Baked white fish with herbs, sautéed spinach, brown rice	Handful of mixed nuts and dates
30	Smoothie with spinach, pineapple, banana, Greek yogurt	Chickpea and vegetable stew, gluten-free bread	Grilled chicken with herbs, roasted eggplant and zucchini, quinoa	Greek yogurt with berries and honey
31	Veggie scramble with tomatoes, peppers, feta, gluten-free toast	Mediterranean quinoa bowl with chickpeas, cucumber, olives, tahini	Baked salmon with mustard glaze, roasted asparagus, brown rice pilaf	Fresh fruit salad with mint

Complete Gluten-Free Grocery List for 31-Day Mediterranean Diet Meal Plan

This grocery list is designed to cover the 31-day gluten-free meal plan. You can adjust the quantities based on your needs and how many people you are cooking for. It’s recommended to shop weekly for fresh produce to ensure freshness and to always verify that products are certified gluten-free.

Fresh Produce

Vegetables

• Asparagus (3 bunches)
• Arugula (2 containers)
• Bell peppers – red, yellow, orange (10-12 peppers)
• Broccoli (3 heads)
• Brussels sprouts (2 lbs)
• Carrots (3 lbs)
• Cauliflower (2 heads)
• Celery (2 bunches)
• Cherry tomatoes (4 pints)
• Cucumbers (8-10)
• Eggplant (3-4 medium)
• Fresh herbs: basil, parsley, cilantro, mint, dill, rosemary (multiple bunches)
• Garlic (4 heads)
• Green beans (2 lbs)
• Kale (2 bunches)
• Leafy greens/mixed salad greens (multiple containers)
• Mushrooms (2 lbs)
• Onions – yellow and red (10-12)
• Parsnips (1 lb)
• Potatoes (3 lbs)
• Spinach – fresh (multiple bunches)
• Sweet potatoes (4-5)
• Tomatoes – large (12-15)
• Zucchini (6-8)

Fruits

• Apples (8-10)
• Apricots – dried (1 bag)
• Avocados (6-8)
• Bananas (12-15)
• Blueberries (3 pints)
• Dates – dried (1 package)
• Figs – fresh or dried (1 package)
• Grapes (2 lbs)
• Lemons (12-15)
• Mangoes (2)
• Oranges (8-10)
• Peaches (4-5)
• Pears (6-8)
• Pineapple (1-2)
• Strawberries (3 pints)
• Mixed berries (2-3 bags frozen)

Proteins

Seafood & Fish

• Salmon fillets (8-10 portions, 6 oz each)
• Cod or white fish fillets (8-10 portions)
• Trout fillets (2-3 portions)
• Shrimp (3 lbs)
• Canned tuna in water (4-6 cans)

Poultry

• Chicken breasts (12-15 pieces)
• Turkey – ground lean (2 lbs)

Meat (Limited)

• Lamb chops or leg (2 portions)

Eggs

• Eggs – preferably organic, free-range (3-4 dozen)

Dairy

Yogurt & Cheese

• Greek yogurt – plain, nonfat or low-fat (8-10 large containers)
• Feta cheese (2 lbs)
• Fresh mozzarella (1 lb)
• Parmesan cheese (1 block)
• Ricotta cheese (1 container)

Milk

• Low-fat milk or plant-based alternative (1-2 half gallons)

Gluten-Free Grains & Breads

Gluten-Free Whole Grains

• Brown rice (3 lbs)
• Quinoa (3 lbs)
• Millet (1 lb)
• Certified gluten-free steel-cut oats (1 large container)
• Certified gluten-free rolled oats (1 container)
• Polenta/cornmeal (1 package)
• Buckwheat (1 lb)

Gluten-Free Breads & Pasta

• Gluten-free bread (2-3 loaves)
• Gluten-free tortillas/wraps (2 packages)
• Gluten-free crackers (2-3 boxes)
• Brown rice pasta – various shapes (3-4 boxes)

Legumes & Beans

Dried or Canned

• Chickpeas/garbanzo beans (6-8 cans or 2 lbs dried)
• Lentils – brown or green (2 lbs dried)
• White beans/cannellini (4-6 cans or 1 lb dried)

Prepared

• Hummus (3-4 containers, or make fresh) – verify gluten-free
• Falafel mix or prepared falafel (2 packages) – certified gluten-free

Nuts & Seeds

Raw or Roasted (Unsalted or Low Salt)

• Almonds (2 lbs)
• Walnuts (1 lb)
• Pistachios (1 lb)
• Cashews (1 lb)
• Pine nuts (8 oz)
• Pecans (8 oz)
• Chia seeds (1 bag)
• Flaxseed – ground (1 bag)

Nut Butters

• Almond butter (1 jar) – verify gluten-free
• Tahini (1 jar) – verify gluten-free

Oils & Fats

Cooking Oils

• Extra virgin olive oil – high quality (2-3 large bottles)
• Avocado oil (1 bottle)

Condiments & Sauces

Vinegars & Dressings

• Balsamic vinegar (1 bottle)
• Red wine vinegar (1 bottle)

Sauces & Spreads

• Marinara sauce – low sodium, gluten-free (3-4 jars)
• Pesto sauce – gluten-free (2 jars or make fresh)
• Dijon mustard – gluten-free (1 jar)

Herbs & Spices (verify gluten-free)

• Oregano
• Thyme
• Bay leaves
• Cinnamon
• Cumin
• Paprika
• Turmeric
• Red pepper flakes
• Black pepper – whole peppercorns
• Sea salt or kosher salt

Pantry Staples (Gluten-Free)

• Gluten-free all-purpose flour blend (1 bag)
• Almond flour (1 bag)
• Vegetable broth – low sodium, gluten-free (6-8 cartons)
• Chicken broth – low sodium, gluten-free (4-6 cartons)
• Gluten-free granola – low sugar (2-3 bags)
• Dark chocolate – 70% cacao or higher, gluten-free (2-3 bars)

Conclusion

Embracing a gluten-free Mediterranean diet is a delicious and rewarding way to nourish your body and support your long-term health. This 31-day meal plan and grocery list are designed to help you confidently navigate this healthy lifestyle. By focusing on whole, naturally gluten-free foods and being diligent about reading labels, you can enjoy the rich flavors and incredible benefits of the Mediterranean diet without compromising your dietary needs. Enjoy the journey to a healthier, more vibrant you!

References

[1] Beth Israel Deaconess Medical Center. (2018). Mediterranean Gluten-Free Diet. CeliacNow. Retrieved from https://www.bidmc.org/centers-and-departments/digestive-disease-center/services-and-programs/celiac-center/celiacnow/nutrition-and-the-gluten-free-diet/mediterranean-gluten-free-diet