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Mediterranean Diet Gluten Free (GF)

On this plan you’ll follow a healthy balanced eating plan while also eliminating gluten from your diet.

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The gluten free Mediterranean diet food plan is the the same diet as the typical Mediterranean lifestyle plan except it eliminates gluten from the diet completely.

Gluten is a protein found in most grains. The gluten found in wheat, barley, rye, and triticale (a cross between wheat and rye) can trigger serious health problems, inflammation, or other sensitivities. While other grains such as corn, rice and quinoa also contain gluten, they don't seem to cause the same problems as wheat, barley, rye and triticale.

Because wheat, rye, barley, and foods made from them are so common, removing them from your diet likely changes your overall intake of fiber, vitamins, and other nutrients. Therefore, it is important to know how to choose your foods to meet your overall nutritional needs and that’s what this lifestyle food plan will help you achieve.

A gluten-free diet is essential for managing signs and symptoms of celiac disease and other medical conditions associated with gluten, such as non-celiac gluten sensitivity, gluten ataxia, and wheat allergy.

Types of Food You’ll Eat On This Plan

ENJOY vegetables, amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flours (rice, soy, corn, potato, bean), hominy grits, polenta, pure corn tortillas, quinoa, rice, and tapioca, fresh meats, fish, and poultry (not breaded, batter-coated or marinated), fruits, most dairy products, and wine and distilled liquors, ciders, and spirits.

ELIMINATE barley, bulgur, Durham, farina, graham flour, Kamut, matzo meal, rye, semolina, spelt (a form of wheat), triticale, and surely wheat. Also be careful when you choose these items as they may be contaminated with glutted while manufacturing beers, bread, candies, cakes and pies, cereals, cookies, crackers, croutons, gravies, imitation meats or seafood, oats, pasta, processed luncheon meats, salad dressings, sauces (including soy sauce), self-basting poultry, soups.

This Plan Is Suited For:

  • Age: Any Adult Age
  • Sex: Unisex
  • Weight Focus: Slow Steady Weight Loss, Long Term Weight Maintenance
  • Health Focus: Overall Health, Inflammation, Digestive, Musculoskeletal, Brain, Diabetes and Prediabetes, Liver, Cardiovascular
  • Ease of Application: Easy

Mediterranean Diet GF Macro Nutrient Ratios

Calories: 1200/day

  • Carbohydrates 52% 52%
  • Protein 18% 18%
  • Fat 30% 30%

Compared to Recommended Longterm Plan Ratios

  • Carbohydrates (45-65%, average 51%) 51% 51%
  • Protein (10-35%, average 22%) 22% 22%
  • Fat (20-35%, average 27%) 27% 27%
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Exercise Plans to Match this Nutrition Plan With

Intense fitness plan for men and women who are working out at the gym - advanced workout
5-Day Split - 4-Week Plan Intermediate exercise routine for the gym
A daily walking fitness routine and plan
Comprehensive Wellness - 8 Week Plan for Men & Women - beginners workout and fitness plan

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