The 7-Day Atlantic Diet Meal Plan: A Guide to Health and Delicious Eating

The Atlantic diet, a traditional dietary pattern from northern Portugal and northwest Spain, is gaining recognition for its health benefits. Emphasizing seasonal, local, fresh, and minimally processed foods, this diet is similar to the Mediterranean diet but with unique aspects rooted in the culinary traditions of the Atlantic coast. Studies have linked the Atlantic diet to improved metabolic health, reduced risk of heart disease, and overall well-being. This article provides a comprehensive 7-day meal plan to help you explore the Atlantic diet and its potential benefits.

Understanding the Atlantic Diet

The Atlantic diet, also known as the Southern European Atlantic Diet (SEAD), is a dietary pattern of northern Portugal and northwestern Spain. It prioritizes fresh, seasonal foods and traditional cooking methods. This diet shares similarities with the Mediterranean diet but has distinct characteristics shaped by the region's climate and culinary heritage.

Key Components of the Atlantic Diet

The Atlantic diet emphasizes the following foods:

• Fresh Seafood: Especially oily fish like sardines, mackerel, and cod, rich in omega-3 fatty acids.
• Seasonal Vegetables: Particularly brassicas like cabbage, broccoli, kale, turnips, and turnip greens.
• Whole Grains: Whole-grain bread, rice, and oats are staples.
• Potatoes: A more prominent feature compared to the Mediterranean diet.
• Legumes: Beans, lentils, and chickpeas provide fiber and protein.
• Nuts: Chestnuts, almonds, and walnuts offer healthy fats and nutrients.
• Olive Oil: The primary source of fat for cooking and seasoning.
• Dairy: Milk, cheese, and yogurt are consumed in moderate amounts.
• Lean Meats: Pork, beef, and poultry are included in moderation.
• Wine: Moderate wine consumption is optional.

Differences from the Mediterranean Diet

While both diets share a focus on whole foods, plant-based ingredients, and olive oil, the Atlantic diet has key differences. It includes more potatoes and starchy grains, more dairy products, and some red and pork meat. Brassica vegetables, with their earthy flavor and glucosinolates, are also more prominent.

Health Benefits Supported by Research

Research suggests that following the Atlantic diet can lead to various health benefits. A study published in 2024 found that the Atlantic diet reduced the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, diabetes, stroke, and other health problems. The diet has also been associated with lower all-cause, cardiovascular, and cancer mortality.

Read also: Foods of the Atlantic Diet

7-Day Atlantic Diet Meal Plan

This meal plan provides a sample of how to incorporate the principles of the Atlantic diet into your daily meals. Feel free to adjust portion sizes and swap out ingredients based on your preferences and availability.

Day 1

• Breakfast: Overnight Oats with Berries, Nuts, and Olive Oil. Combine rolled oats with unsweetened milk or yogurt and let it soak overnight. Add fresh berries, chopped nuts, and a drizzle of extra virgin olive oil.
• Snack: Apple Slices with Almonds.
• Lunch: Grilled Sardines over Greens with Whole-Grain Bread. Grill fresh or canned sardines and lay them over a simple salad of mixed greens dressed with olive oil and lemon juice. Add a slice of whole-grain bread on the side.
• Dinner: Steamed Cod, Sautéed Kale, and Potatoes. Cod fillets steam quickly with just a squeeze of lemon and a sprinkle of herbs. Sauté chopped kale in olive oil with garlic, and boil or roast baby potatoes for a filling side.

Day 2

• Breakfast: Whole-Grain Toast with Cheese and Orange Segments. Toast a hearty slice of whole-grain bread and top it with a thin slice of fresh cheese like queso fresco or part-skim mozzarella. Serve with peeled orange segments on the side.
• Snack: Yogurt with Chestnuts or Nuts. Spoon plain yogurt into a small bowl and top it with roasted chestnuts or a few walnuts.
• Lunch: Lentil Stew with Cabbage and Carrots. Simmer green or brown lentils with diced cabbage, carrots, onion, garlic, and a drizzle of olive oil. Add bay leaf or paprika for extra depth.
• Dinner: Baked Mackerel, Brussels Sprouts, and Brown Rice. Preheat your oven, season the mackerel with lemon, herbs, and olive oil, and bake until tender. Roast halved Brussels sprouts until golden, and serve everything alongside a scoop of brown rice.

Day 3

• Breakfast: Oat Porridge with Banana and Nut Butter. Cook rolled oats on the stovetop or microwave, then top with sliced banana and a spoonful of unsweetened nut butter.
• Snack: Veggie Sticks with Hummus. Chop carrots, cucumber, or bell peppers into sticks and dip them into a few tablespoons of hummus.
• Lunch: Chickpea and Greens Salad with Whole-Grain Bread. Mix chickpeas with leafy greens, chopped tomatoes, and red onion. Dress with olive oil and lemon juice, and serve with a slice of whole-grain bread.
• Dinner: Grilled Chicken, Broccoli, and Boiled Potatoes. Grill or pan-sear a chicken breast with herbs and olive oil. Steam broccoli until just tender, and boil skin-on potatoes until soft.

Day 4

• Breakfast: Yogurt Parfait with Fruit and Granola. Layer plain yogurt with seasonal fruit like berries or kiwi and a small handful of whole-grain granola.
• Snack: Pear with Walnuts. Slice a ripe pear and enjoy it with a small handful of walnuts.
• Lunch: Mixed Bean Salad with Herbs and Olive Oil. Toss canned or pre-cooked beans, like cannellini, kidney, or black beans, with chopped parsley, red onion, cherry tomatoes, and a simple olive oil and lemon dressing.
• Dinner: Baked Hake, Cabbage, and Quinoa. Season hake with salt, pepper, and lemon juice, then bake until flaky. Sauté shredded cabbage in olive oil with garlic, and cook a small portion of quinoa.

Day 5

• Breakfast: Toast with Avocado and Berries. Top whole-grain toast with mashed avocado and a pinch of salt or chili flakes. Add a bowl of mixed berries on the side.
• Snack: Roasted Chestnuts or Mixed Nuts. A small handful of roasted chestnuts or mixed raw nuts makes a naturally satisfying snack.
• Lunch: Vegetable Soup with Potatoes and Kale. Simmer chopped potatoes, kale, carrots, celery, and garlic in vegetable broth until soft. Add herbs like thyme or bay leaf for added flavor.
• Dinner: Grilled Pork Loin, Turnips, and Green Beans. Grill a lean pork loin chop and serve with roasted turnip wedges and steamed green beans.

Day 6

• Breakfast: Banana-Oat Pancakes. Mash a ripe banana, mix with oats and an egg, and cook like pancakes in a nonstick skillet.
• Snack: Fresh Fruit with a Few Nuts. Pair your favorite seasonal fruit (like a peach, plum, or apple) with a few raw almonds or cashews.
• Lunch: Tuna and White Bean Salad. Combine canned tuna, white beans, arugula, chopped tomatoes, and olives. Dress with olive oil and lemon.
• Dinner: Stewed Vegetables with Barley and Cheese. Simmer chopped vegetables like zucchini, peppers, and tomatoes with olive oil, garlic, and herbs. Add cooked barley for texture and fiber, and serve with a small piece of cheese like sheep’s milk or semi-hard goat.

Day 7

• Breakfast: Oats with Fruit and Olive Oil. Prepare rolled oats with water or milk and top with diced apple or pear and a small drizzle of olive oil.
• Snack: Seasonal Fruit with Almonds (or Other Nuts). Pick whatever’s fresh (peach, melon, apple) and enjoy with a small handful of almonds.
• Lunch: Seafood Stew with Vegetables and Bread. Simmer white fish like cod or mussels in a light tomato-based broth with garlic, onions, and bell peppers. Add parsley and olive oil before serving with whole-grain bread.
• Dinner: Roast Beef, Brassicas, and Potatoes. Roast a lean cut of beef with garlic and rosemary, and serve with roasted cabbage or Brussels sprouts and boiled baby potatoes.

Foods to Embrace and Limit on the Atlantic Diet

Foods to Eat

The Atlantic diet encourages a focus on whole, unprocessed foods that are easy to find and prepare. Prioritize fresh, seasonal ingredients that nourish your body without sacrificing flavor or satisfaction.

• Fresh seafood (especially oily fish like sardines, mackerel, cod)
• Seasonal vegetables, especially brassicas like cabbage, broccoli, and kale
• Whole-grain bread, rice, oats, potatoes
• Legumes (beans, lentils, chickpeas) and nuts (chestnuts, almonds, walnuts)
• Olive oil
• Dairy (milk, cheese, yogurt) in moderate amounts
• Lean meats (pork, beef, poultry) in moderation
• Moderate wine (optional)

Foods to Avoid

The Atlantic diet generally limits:

• Highly processed foods and refined sugars
• Saturated-fat heavy or ultraprocessed meats
• Soda, sweets, and excessive fried or fast-food meals

Benefits of Following the Atlantic Diet

The Atlantic diet offers a flexible and satisfying approach to healthy eating, supported by research and traditional culinary practices.

Supports Metabolic Health

Studies have shown that the Atlantic diet can improve metabolic markers, such as waist circumference and cholesterol levels, reducing the risk of type 2 diabetes, heart disease, and inflammation.

Read also: Atlantic Weight Loss Solutions: Pros and Cons

Balances Nutrient-Rich Whole Foods

The Atlantic diet emphasizes a balance of macronutrients and micronutrients from seafood, legumes, vegetables, and healthy fats, promoting satiety, smoother digestion, and improved cholesterol profiles.

Encourages a Healthier Relationship with Food

The Atlantic diet promotes a mindful and relaxed approach to eating, focusing on habits, culture, and nourishment rather than calorie counting or restrictive rules.

Atlantic Diet Recipes

Here are a couple of recipes that exemplify the flavors and ingredients of the Atlantic diet:

Fava Beans and Greens

This simple dish highlights the staples of the Atlantic diet, especially in soups.

Ingredients:

• 1 pound dried fava beans, soaked overnight
• 8 cups vegetable broth
• 4 cups water
• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1/4 teaspoon red chili flakes
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 pound chopped greens (kale, spinach, or chard)

Instructions:

1. Drain beans, return to pot, add broth, water, 1 tablespoon of the olive oil, onion, garlic, red chili flakes, oregano, salt (optional), and black pepper, cover, and simmer over medium heat for about 1 ½ hours, stirring frequently, until beans are very soft and tender.
2. Remove from heat and immediately use a potato masher to mash the beans while they are hot in the pot, creating a thick mixture (about the texture of mashed potatoes).
3. Add chopped greens on top of the beans, cover, and let simmer for 5 minutes. Do not stir, let greens wilt.

Roasted Cauliflower Steaks with Pistachio Pesto

Cauliflower and other brassica vegetables are staples in the Atlantic diet.

Read also: Feeding Habits of Croakers

Ingredients:

• 1 large head of cauliflower
• 3 tablespoons olive oil, divided
• Salt and pepper to taste

For the Pesto:

• 1/4 cup olive oil
• 1 cup fresh basil leaves
• 1/4 cup fresh tarragon leaves
• 1/4 cup grated Parmesan cheese
• 1/4 cup pistachios
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• 2 cloves garlic
• Salt and pepper to taste

Instructions:

1. Line a large baking sheet with parchment paper. Preheat the oven to 425 degrees F.
2. Cut the cauliflower into "steaks" (thick slices).
3. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Gently flip over each “steak” and floret and brush with 1 more teaspoon of the oil.
4. Roast for 20-25 minutes, or until tender and golden brown.
5. While the cauliflower is roasting, prepare the pesto. Place the olive oil, basil, tarragon, Parmesan, pistachios, mustard, honey, garlic, salt, and pepper in the bowl of a small food processor or blender and process until smooth.
6. Arrange the cauliflower steaks on a large plate or platter. Top with pistachio pesto.

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