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Paleo meal plan for mediterranean diet
Blending the ancient with the coastal, the Paleo meal plan for the Mediterranean diet combines Paleo principles with Mediterranean flavors. It includes fresh seafood, lean meats, healthy fats, and an abundance of fresh produce.
This plan unites the heart-healthy aspects of the Mediterranean diet with the natural, whole-food focus of Paleo. It’s a culinary adventure that is both nutritious and delicious.
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Meal plan grocery list
- Eggs
- Spinach
- Cherry tomatoes
- Chicken breast
- Mixed greens
- Olives
- Avocado
- Almonds
- Grapes
- Salmon fillet
- Lemon
- Asparagus
- Mixed vegetables
- Greek yogurt (unsweetened)
- Blueberries
- Tuna
- Olive oil
- Cucumber
- Bell peppers
- Guacamole
- Mushrooms
- Onions
- Arugula
- Lamb chops
- Rosemary
- Brussels sprouts
- Fresh figs
- Walnuts
- Coconut yogurt
- Strawberries
- Beef
- Kebab skewers
- Greek salad ingredients
- Hard-boiled eggs
- Sea bass fillet
- Tomato
- Cauliflower
- Smoked salmon
- Avocado
- Chicken thighs
- Mediterranean-style roasted vegetables
- Pork chops
- Broccoli
- Garlic
- Almond flour
- Honey
- Grilled vegetables (variety)
- Artichokes
- Sun-dried tomatoes
- Celery
- Almond butter
- Cod fillet
- Zucchini
- Pesto
- Kale
- Steak
- Lemon olive oil dressing
- Macadamia nuts
- Duck breast
Meal plan overview
Experience a unique fusion with "Paleo Meal Plan for Mediterranean Diet", where primal eating meets the bounty of the Mediterranean.
This plan offers meals that are rich in nutrients and flavors, emphasizing fresh ingredients and simple preparation. Dive into a world where the healthful essence of the Mediterranean coast meets the unprocessed purity of the Paleo diet.
Foods to eat
- Lean Meats: Grass-fed beef, lamb, and organic chicken for high-quality protein.
- Fish and Seafood: Wild-caught salmon, mackerel, and shrimp for omega-3 fatty acids.
- Healthy Fats: Extra virgin olive oil, avocados, and nuts like almonds and walnuts.
- Fruits: Fresh fruits like figs, apples, and berries for natural sweetness and fiber.
- Vegetables: Leafy greens, zucchini, and bell peppers for essential vitamins and minerals.
- Nuts and Seeds: Chia seeds, flaxseeds, and almonds for healthy fats and protein.
- Herbs and Spices: Garlic, basil, and oregano for flavor without adding processed ingredients.
- Eggs: Free-range or organic eggs for a versatile protein source.
✅ Tip
Foods not to eat
- Processed Foods: Anything packaged with long ingredient lists and preservatives.
- Refined Sugars: Avoid added sugars found in sweets and many processed foods.
- Grains: Wheat, barley, and rye, including bread and pasta, are not Paleo-friendly.
- Legumes: Beans, lentils, and peanuts should be avoided due to their phytic acid content.
- Dairy Products: Milk, cheese, and yogurt are generally excluded in Paleo diets.
- Trans Fats: Margarine and other processed fats can negatively impact heart health.
- Artificial Sweeteners: Opt for natural sweetness from fruits instead.
- Alcohol: Most alcoholic beverages are not part of the Paleo Mediterranean diet.
Main benefits
The Paleo meal plan for the Mediterranean diet combines the heart-healthy aspects of the Mediterranean diet with the natural, unprocessed approach of Paleo. It's rich in fruits, vegetables, nuts, and lean meats, promoting cardiovascular health and a balanced intake of essential nutrients.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
Exploring the Mediterranean Paleo diet can be delicious with a variety of fresh ingredients. Consider these substitutions:
- For a savory flavor, use basil instead of rosemary in your dishes.
- Enhance your protein intake with bison instead of beef in your recipes.
- Swap salmon fillet with mackerel for a different omega-3 rich fish.
- For a unique twist, try parsnips in place of asparagus in your side dishes.
- Consider coconut cream as a rich alternative to coconut yogurt.
How to budget on this meal plan
To manage your budget, consider buying eggs, chicken breast, and salmon fillet in bulk, as these are versatile protein sources. Opt for seasonal vegetables like spinach, cherry tomatoes, and asparagus to save money. Purchasing nuts like almonds and walnuts in bulk can also be cost-effective. For fresh herbs like rosemary, consider growing them at home. When buying olive oil, choose a larger container for better value, and use it sparingly to make it last longer.
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Extra tips
Any healthy snack ideas?
These Paleo Mediterranean snacks blend the benefits of both diets:
- Almonds and olives
- Grilled artichoke hearts
- Avocado with lemon and olive oil
- Smoked salmon slices
- Cucumber with tahini
- Roasted red peppers
- Grilled eggplant slices
What should I drink on this meal plan?
For a Paleo Mediterranean diet, stick to beverages that are both Paleo-friendly and reflective of the Mediterranean ethos. This includes herbal teas for relaxation and antioxidants, fresh vegetable juices for nutrients, bone broth for minerals, water with lemon for hydration and detox, and, unique to this diet, moderate amounts of red wine for heart health.
How to get even more nutrients?
The Paleo Mediterranean diet combines the principles of the Paleo diet—focusing on whole, unprocessed foods—with the Mediterranean emphasis on fruits, vegetables, and healthy fats. This diet encourages the consumption of fish, lean meats, and a variety of plant-based foods rich in antioxidants and omega-3 fatty acids. Olive oil is a staple fat source, replacing other non-Paleo fats. It’s a nutrient-dense approach that supports heart health and overall well-being.
Meal plan suggestions
Meal Plan for Paleo Mediterranean Diet
Day 1
- Breakfast: Scrambled eggs with spinach and cherry tomatoes (calories: 300, protein: 20g, carbs: 5g, fat: 22g)
- Lunch: Grilled chicken salad with mixed greens, olives, and avocado (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
- Snack: Almonds and a small serving of grapes (calories: 150, protein: 5g, carbs: 15g, fat: 10g)
- Dinner: Baked salmon with lemon, asparagus, and a side of mixed vegetables (calories: 400, protein: 35g, carbs: 15g, fat: 22g)
Day 2
- Breakfast: Greek yogurt (unsweetened) with a handful of blueberries (calories: 280, protein: 20g, carbs: 15g, fat: 10g)
- Lunch: Tuna salad with olive oil, cucumber, and tomatoes (calories: 350, protein: 25g, carbs: 10g, fat: 20g)
- Snack: Sliced bell peppers with guacamole (calories: 150, protein: 3g, carbs: 10g, fat: 12g)
- Dinner: Grilled shrimp with a garlic and herb marinade, served with a green salad (calories: 400, protein: 40g, carbs: 5g, fat: 24g)
Day 3
- Breakfast: Omelette with mushrooms, onions, and arugula (calories: 320, protein: 25g, carbs: 8g, fat: 20g)
- Lunch: Grilled lamb chops with rosemary, side of roasted Brussels sprouts (calories: 370, protein: 35g, carbs: 15g, fat: 20g)
- Snack: Fresh figs and a handful of walnuts (calories: 200, protein: 4g, carbs: 20g, fat: 12g)
- Dinner: Roasted chicken with lemon and olives, side of sautéed spinach (calories: 450, protein: 40g, carbs: 10g, fat: 28g)
Day 4
- Breakfast: Coconut yogurt with sliced strawberries (calories: 250, protein: 5g, carbs: 20g, fat: 15g)
- Lunch: Beef kebabs with bell peppers and onions, side of Greek salad (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
- Snack: Hard-boiled eggs (calories: 140, protein: 12g, carbs: 1g, fat: 10g)
- Dinner: Grilled sea bass with a tomato and cucumber salsa, side of roasted cauliflower (calories: 420, protein: 35g, carbs: 15g, fat: 24g)
Day 5
- Breakfast: Avocado and smoked salmon on a bed of arugula (calories: 300, protein: 20g, carbs: 8g, fat: 22g)
- Lunch: Lemon and herb roasted chicken thighs, side of Mediterranean-style roasted vegetables (calories: 380, protein: 30g, carbs: 20g, fat: 20g)
- Snack: A small bowl of olives and cherry tomatoes (calories: 100, protein: 1g, carbs: 6g, fat: 8g)
- Dinner: Grilled pork chops with a side of steamed broccoli and garlic (calories: 450, protein: 40g, carbs: 10g, fat: 25g)
Day 6
- Breakfast: Almond flour pancakes with a small serving of honey (calories: 280, protein: 10g, carbs: 20g, fat: 18g)
- Lunch: Salad with grilled vegetables, artichokes, and sun-dried tomatoes, topped with grilled chicken (calories: 350, protein: 30g, carbs: 15g, fat: 18g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 8g, fat: 12g)
- Dinner: Baked cod with a side of zucchini noodles tossed in pesto (calories: 400, protein: 35g, carbs: 10g, fat: 24g)
Day 7
- Breakfast: Scrambled eggs with avocado and a side of sautéed kale (calories: 350, protein: 25g, carbs: 10g, fat: 25g)
- Lunch: Mixed green salad with grilled steak strips, avocado, and a lemon olive oil dressing (calories: 400, protein: 30g, carbs: 10g, fat: 28g)
- Snack: A handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 20g)
- Dinner: Roasted duck breast with a side of grilled asparagus (calories: 450, protein: 40g, carbs: 5g, fat: 30g)
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⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
