7 Day Mediterranean Paleo Meal Plan with Shopping List

Are you looking for a meal plan that will improve your health, energy levels, and support weight loss? Look no further than the Mediterranean Paleo Diet. This diet combines the healthy fats and protein-rich foods of the paleo lifestyle with the fruits, vegetables, and healthy fats of the Mediterranean diet. The result is a meal plan that's perfect for anyone who wants to improve their overall wellbeing.

What is the Mediterranean Paleo Diet?

The Mediterranean Paleo Diet is a combination of two popular diets: the paleo diet and the Mediterranean diet. The paleo diet focuses on eliminating processed foods, dairy, and grains while emphasizing meats, fish, and vegetables. The Mediterranean diet emphasizes whole foods like fruits, vegetables, and healthy fats like olive oil. By combining these two diets, you get a nutrient-rich and balanced meal plan that supports overall health and wellness.

One of the key benefits of the Mediterranean Paleo Diet is its ability to reduce inflammation in the body. This is due to the high intake of anti-inflammatory foods like fatty fish, nuts, and leafy greens. Inflammation is linked to a variety of health issues, including heart disease, arthritis, and even cancer. By following this diet, you can help reduce your risk of developing these conditions.

Another advantage of the Mediterranean Paleo Diet is its focus on whole, unprocessed foods. This means that you'll be consuming fewer additives, preservatives, and artificial ingredients, which can have negative effects on your health. By eating a diet rich in whole foods, you'll be providing your body with the nutrients it needs to function at its best.

The Benefits of a Mediterranean Paleo Diet

The Mediterranean Paleo Diet provides a host of health benefits. Some of the most prominent include reducing inflammation, improving heart health, and supporting weight loss. This diet is also an excellent source of healthy fats, which are essential for clear skin, improved brain function, and healthy aging. Additionally, the Mediterranean Paleo Diet is rich in fiber, vitamins, and minerals, which support overall health and wellbeing.

Another benefit of the Mediterranean Paleo Diet is that it emphasizes whole, unprocessed foods. This means that you'll be consuming fewer additives, preservatives, and artificial ingredients, which can have negative effects on your health. By eating a diet that is rich in whole foods, you'll be providing your body with the nutrients it needs to function optimally. This can lead to increased energy levels, improved digestion, and a stronger immune system.

How to Plan Your Meals for the Week

The key to success with the Mediterranean Paleo Diet is to plan your meals ahead of time. Start by creating a shopping list of all the ingredients you'll need. Then, plan out your meals for the week, making sure to include a variety of healthy fats, protein, and vegetables in each meal. Aim for a balance of omega-3-rich fish, grass-fed meats, and lots of colorful veggies.

Day 1: Breakfast, Lunch, and Dinner Recipes

Here are some delicious recipes to try on day one of your Mediterranean Paleo Meal Plan:

Breakfast: Mediterranean Breakfast Bowl

Ingredients:

• 2 eggs
• 1/2 cup roasted sweet potatoes
• 1/2 avocado
• Handful of spinach
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat a non-stick pan over medium heat.
2. Crack the eggs into the pan and cook to your liking.
3. In a separate pan, heat the roasted sweet potatoes until warmed through.
4. Mash the avocado in a bowl and season with salt and pepper.
5. Place the spinach in a separate bowl and drizzle with olive oil.
6. Assemble the bowl by placing the sweet potatoes on the bottom, followed by the eggs, mashed avocado, and spinach.

Day 2: Breakfast, Lunch, and Dinner Recipes

Try these delicious recipes on day two of your meal plan:

Breakfast: Bacon and Vegetable Frittata

Ingredients:

• 8 eggs
• 6 strips of bacon, diced
• 1 onion, diced
• 1 red bell pepper, diced
• 1 cup kale, chopped
• 2 cloves garlic, minced
• 2 tbsp coconut oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F.
2. In a cast-iron skillet, heat the coconut oil over medium heat.
3. Add the diced bacon and cook until crispy.
4. Add the onion, red bell pepper, and garlic, and cook until the veggies are tender.
5. Add the chopped kale and cook until wilted.
6. In a separate bowl, whisk together the eggs and season with salt and pepper.
7. Pour the egg mixture over the veggies in the skillet.
8. Bake in the oven for 20-25 minutes or until the frittata is fully cooked.

Day 3: Breakfast, Lunch, and Dinner Recipes

Here are some unique recipes to try on day three of your meal plan:

Lunch: Mediterranean Tuna Salad

Ingredients:

• 2 cans of tuna, drained
• 1/2 cucumber, diced
• 1/2 red onion, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup kalamata olives, pitted and sliced
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1/2 lemon, juiced
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix together the canned tuna, cucumber, red onion, cherry tomatoes, and kalamata olives.
2. In a separate bowl, whisk together the olive oil, red wine vinegar, and lemon juice.
3. Pour the dressing over the tuna mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Enjoy cold, or serve over a bed of greens.

Day 4: Breakfast, Lunch, and Dinner Recipes

Here are some delicious recipes to try on day four of your meal plan:

Dinner: Lemon Garlic Shrimp with Zucchini Noodles

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 large zucchinis, spiralized
• 2 cloves garlic, minced
• 1 lemon, zested and juiced
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a pan over medium heat.
2. Add the minced garlic and cook until fragrant.
3. Add the shrimp and cook until pink and fully cooked, about 3-4 minutes per side.
4. Add the spiralized zucchini noodles to the pan and toss to combine.
5. Add the lemon zest and juice and season with salt and pepper to taste.
6. Serve immediately.

Day 5: Breakfast, Lunch, and Dinner Recipes

Here are some delicious recipes to try on day five of your meal plan:

Breakfast: Greek Yogurt Parfait

Ingredients:

• 1 cup Greek yogurt
• 1/4 cup honey
• 1 cup mixed berries
• 1/4 cup sliced almonds

Instructions:

1. In a small bowl, mix together the Greek yogurt and honey.
2. Layer the yogurt mixture with mixed berries in a parfait glass.
3. Sprinkle with sliced almonds.
4. Enjoy immediately, or store in the fridge for later.

Day 6: Breakfast, Lunch, and Dinner Recipes

Here are some healthy recipes to try on day six of your meal plan:

Lunch: Mediterranean Chickpea Salad

Ingredients:

• 2 cans of chickpeas, drained and rinsed
• 1/2 cucumber, diced
• 1/2 red onion, diced
• 1 cup cherry tomatoes, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup olive oil
• 1/4 cup red wine vinegar
• 1/2 lemon, juiced
• Salt and pepper to taste

Instructions:

1. In a large bowl, mix together the chickpeas, cucumber, red onion, cherry tomatoes, feta cheese, and parsley.
2. In a separate bowl, whisk together the olive oil, red wine vinegar, and lemon juice.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Enjoy cold, or serve over a bed of greens.

Day 7: Breakfast, Lunch, and Dinner Recipes

Try these tasty recipes on day seven of your meal plan:

Dinner: Grilled Lamb Chops with Roasted Vegetables

Ingredients:

• 8 lamb chops
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 yellow squash, sliced
• 1 zucchini, sliced
• 1 red onion, sliced
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high heat.
2. Season the lamb chops with salt and pepper.
3. Grill the lamb chops for 3-4 minutes per side for medium-rare, or longer if desired.
4. In a separate bowl, toss the sliced vegetables with olive oil, balsamic vinegar, salt, and pepper.
5. Roast the vegetables in the oven at 400°F for 20-25 minutes, or until tender and lightly browned.
6. Plate the lamb chops with the roasted vegetables on the side.
7. Enjoy!

Healthy Snack Ideas for Between Meals

Here are some healthy snack ideas for between meals:

• Apple slices with almond butter
• Hard-boiled eggs
• Carrot sticks with hummus
• Trail mix with nuts, seeds, and dried fruit
• Turkey slices wrapped around avocado

How to Shop for Your Mediterranean Paleo Meal Plan

To shop for your Mediterranean Paleo Meal Plan, focus on buying fresh and whole foods. Stock up on fresh vegetables, fruits, grass-fed meats, and wild-caught fish. Avoid processed and packaged foods, and opt for healthy fats like olive oil and avocado oil. Also, look for nutrient-rich foods like nuts, seeds, and eggs.

Tips for Sticking to Your Meal Plan

To stick to your Mediterranean Paleo Meal Plan, try prepping your meals in advance. This will make it easier to stay on track when life gets busy. Also, try to stay consistent with your meal times, and avoid skipping meals. Finally, focus on enjoying the delicious and nutrient-dense foods in your meal plan, and give yourself permission to indulge in the occasional treat.

With this meal plan and shopping list, you're well on your way to better health and a happier you. Try it out for a week and see how you feel!