The Paleo Mediterranean diet combines the core principles of the Paleo diet with the delicious and heart-healthy flavors of the Mediterranean. This fusion emphasizes whole, unprocessed foods while incorporating fresh seafood, lean meats, healthy fats, and an abundance of fresh produce. It’s a culinary approach that is both nutritious and satisfying, offering a unique way to enjoy the best of both worlds.
Understanding the Paleo Mediterranean Diet
This diet merges the natural, whole-food focus of the Paleo diet with the heart-healthy aspects of the Mediterranean diet. It encourages a return to basics, prioritizing fresh, simple, and wholesome ingredients.
Key Components of the Paleo Mediterranean Diet
Foods to Eat
- Lean Meats: Opt for grass-fed beef, lamb, and organic chicken to ensure high-quality protein intake.
- Fish and Seafood: Include wild-caught salmon, mackerel, and shrimp, which are rich in omega-3 fatty acids.
- Healthy Fats: Use extra virgin olive oil, avocados, and nuts like almonds and walnuts as primary sources of fat.
- Fruits: Enjoy fresh fruits like figs, apples, and berries for natural sweetness and fiber.
- Vegetables: Incorporate leafy greens, zucchini, and bell peppers to obtain essential vitamins and minerals.
- Nuts and Seeds: Add chia seeds, flaxseeds, and almonds for healthy fats and protein.
- Herbs and Spices: Season your meals with garlic, basil, and oregano to enhance flavor without processed ingredients.
- Eggs: Choose free-range or organic eggs as a versatile protein source.
Foods to Avoid
- Processed Foods: Eliminate packaged items with long ingredient lists and preservatives.
- Refined Sugars: Avoid added sugars found in sweets and many processed foods.
- Grains: Exclude wheat, barley, and rye, including bread and pasta, as they are not Paleo-friendly.
- Legumes: Avoid beans, lentils, and peanuts due to their phytic acid content.
- Dairy Products: Generally exclude milk, cheese, and yogurt from the diet.
- Trans Fats: Avoid margarine and other processed fats that negatively impact heart health.
- Artificial Sweeteners: Choose natural sweetness from fruits instead.
- Alcohol: Most alcoholic beverages are not part of the Paleo Mediterranean diet.
Benefits of the Paleo Mediterranean Diet
The Paleo meal plan for the Mediterranean diet combines the heart-healthy aspects of the Mediterranean diet with the natural, unprocessed approach of Paleo. The main benefits are:
- Rich in fruits, vegetables, nuts, and lean meats.
- Promoting cardiovascular health.
- Balanced intake of essential nutrients.
Practical Tips for Following the Paleo Mediterranean Diet
- Incorporate plenty of olive oil, nuts, seeds, and fatty fish like salmon into your meals.
- Limit processed foods and grains to emulate the heart-healthy Mediterranean diet within the framework of the paleo lifestyle.
- Load up on veggies and fruits.
- Opt for more fish and lighter meat.
- Savor every minute of it.
Paleo Mediterranean Diet Recipes
Mediterranean Chopped Salad
This salad is packed with various vegetables and features a flavorful vinaigrette and vegan feta cheese. It's an excellent option for serving guests, bringing to BBQs or picnics, or enjoying as a light lunch. For a more substantial meal, consider adding chopped chicken or another protein source.
Ingredients
- Chopped lettuce or mixed greens
- Assortment of chopped vegetables (tomatoes, cucumbers, bell peppers, etc.)
- Vegan feta cheese (optional, omit for Whole30)
- Chickpeas (optional, if legumes are included in your diet)
- Fresh parsley for garnish
Dressing
- Olive oil
- Lemon juice
- Vinegar
- Mustard
- Maple syrup
- Garlic
- Oregano
- Salt and pepper to taste
Instructions
- Make the Dressing: In a mixing bowl or mason jar, whisk together olive oil, lemon juice, vinegar, mustard, maple syrup, garlic, oregano, and salt and pepper to taste. If using a mason jar, simply shake to combine.
- Assemble the Salad: In a large bowl, place the chopped lettuce or greens as a base. Arrange the remaining ingredients in lines on top of the lettuce.
- Serve: Drizzle the dressing over the salad and garnish with parsley.
Other Recipe Ideas
- Green Shakshuka: A healthy green twist on the classic dish, using leftover veggies like Brussels sprouts, spinach, and zucchini.
- Mediterranean Chickpea Salad: Combine chickpeas with fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
- Easy Cucumber Salad: Enhance sliced cucumbers with onion, dill, and vinegar for a refreshing side.
- Nicoise Salad: Experience the flavors of the French Riviera with this classic salad.
- Salmon Salad: A flaky salmon salad with crunchy celery, red onion, and radishes.
- Watermelon Salad with Feta and Cucumber: A refreshing and sweet twist on classic Greek flavors.
- Baked Sweet Potato: A simple and versatile side dish.
- Rainbow Trout Almondine: A quick and flavorful 15-minute dinner.
- Dijon Baked Salmon: Season salmon with herbs and Dijon mustard for a delicious flavor.
- Tuna Salad: A classic comfort food for busy weeknights.
- Chicken Soup: A comforting and healthy soup option.
- Greek Avgolemono Soup: A Greek lemon chicken and rice soup with a Mediterranean flair.
Mediterranean Diet Recipes
Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats.
Read also: Paleo Granola Recipes
Falafel
Falafel: These little balls of chickpea goodness are a staple in Mediterranean cuisine.
Chicken Piccata
Chicken Piccata: Chicken breasts are seared until golden and simmered in a lemon butter sauce with capers.
Best Hummus Recipe
Best Hummus Recipe: A Mediterranean must-have for almost any meal.
Caprese Salad
Caprese Salad: Ripe tomatoes and creamy mozzarella make for a simple, yet elegant salad that stands the test of time. Add a slice of tomato to a plate, then add a slice of mozzarella on top. Then continue alternating slices of tomato and mozzarella. Place fresh basil leaves in between the layers.
Greek Sheet Pan Chicken
Greek Sheet Pan Chicken: Juicy, herby, and lemony chicken thighs are roasted along with simple, wholesome Mediterranean veggies.
Read also: Paleo Diet Delivered: What You Need to Know
Baba Ganoush
Baba Ganoush: Roasted eggplant makes for a creamy, smoky, and insanely scrumptious dip.
Green Shakshuka
Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini.
Easy Oatmeal Recipe
Easy Oatmeal Recipe: Oats are a welcomed whole grain in the Mediterranean diet.
Overnight Oats
Overnight Oats: Besides oatmeal, overnight oats are great to enjoy during the warmer months.
Spring Vegetable Frittata
Spring Vegetable Frittata: This one-skillet breakfast is loaded with the best spring greens.
Read also: Paleo Mayonnaise Recipe
Mediterranean Chickpea Salad
Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
Falafel Flatbread
Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread!
Green Goddess Hummus
Green Goddess Hummus: This recipe loads a classic hummus with fresh herbs and veggies.
Kale Chips
Kale Chips: When you’re craving something salty and crunchy, these kale chips are a healthy way to satisfy those cravings.
Easy Cucumber Salad
Easy Cucumber Salad: With the help of onion, dill, and vinegar, sliced cucumbers never tasted so good!
Nicoise Salad
Nicoise Salad: Experience a taste of the French Riviera with this classic Nicoise salad! It’s perfect for summertime entertaining.
French Carrot Salad
French Carrot Salad: Enjoy everything carrots offer with this bistro salad!
Tuna, Cucumber, Mozzarella Salad
Tuna, Cucumber, Mozzarella Salad: After enjoying this simple, yet oh-so-delicious salad in Italy, I had to recreate it here.
Salmon Salad
Salmon Salad: This flaky salmon salad with crunchy celery, red onion, and radishes has a delicious bite to it.
Watermelon Salad with Feta and Cucumber
Watermelon Salad with Feta and Cucumber: Enjoy classic Greek flavors and juicy watermelon with a refreshing, sweet twist.
Sweet Potato Soup
Sweet Potato Soup: Rich, savory, and creamy, this roasted sweet potato soup is a must for cooler weather days.
Roasted Cauliflower with Za’atar
Roasted Cauliflower with Za’atar: Spruce up your average roasted cauliflower with Za’atar spice, sweet dates, and toasted pine nuts!
Baked Sweet Potato
Baked Sweet Potato: The beauty of a baked sweet potato is that it’s great as a side dish on it’s own.
Rainbow Trout Almondine
Rainbow Trout Almondine: This is hands down one of my favorite 15-minute dinners!
Poached Salmon
Poached Salmon: It’s all about the simple poaching liquid infused with herbs, shallots and a splash of wine.
Dijon Baked Salmon
Dijon Baked Salmon: If you love an herby, dijon flavor - this recipe is a must! And if you need more seasoning ideas, this baked salmon or air fryer salmon never fails.
Tuna Salad
Tuna Salad: This classic comfort food is one to keep up your sleeve for busy weeknights. It’s crisp and creamy and works well in many meals.
Salmon Patties
Salmon Patties: Need to switch up your salmon routine?
Greek Avgolemono Soup
Greek Avgolemono Soup: This Greek lemon chicken and rice soup is all sorts of healthy and cozy - with a Mediterranean flair.
Chicken Soup
Chicken Soup: This soup is comfort food in a bowl.
Budgeting Tips for the Paleo Mediterranean Diet
To manage your budget, consider the following tips:
- Buy 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.
- Purchase nuts like almonds and walnuts in bulk.
- Consider growing fresh herbs like rosemary at home.
Health Benefits of the Mediterranean Diet
The Mediterranean diet is well-known as one of the healthiest in the world. This way of eating focuses on whole unprocessed foods, fresh fruits and vegetables, healthy fats, minimal refined carbs, less meat and more fish. The benefits are well documented. Following a Mediterranean diet may reduce the risk of type 2 diabetes, heart disease and high blood pressure. It appears to minimise weight gain and helps people stay at a healthy weight. Not to mention, it may lead to a longer live, as it's the diet followed in two out of the five 'blue zones.'
Key Ingredients and Their Benefits
Olive Oil and Extra Virgin Olive Oil
Olive oil is rich in mono-unsaturated fats - these are less likely to oxidise and produce damaging free radicals in the body than other fats, such as those found in vegetable oil. It's anti-inflammatory, packed with protective nutrients like vitamin E and linked to improved brain function.
Unsalted Nuts and Seeds
Walnuts, almonds and pine nuts are common in the Mediterranean diet - each bring their own impressive benefits. Walnuts contain high amounts of poly-unsaturated fats which are good for brain health. Almonds may reduce the risk of heart disease. Pine nuts are rich in vitamin E so may protect against ageing.
Oily Varieties of Fish
While not all fish consumed on the Mediterranean diet are available to use here at home, there are still plenty to enjoy, including sardines and mackerel. Canned sardines are a great alternative to fresh, in fact they're even more nutritious because you can eat the bones. Mackerel is rich in healthy fats and selenium, which is important for a healthy immune system.
Seafood
Interestingly, prawns provide 22 times the vitamin E levels of chicken or beef - this acts as an antioxidant and may protect against heart disease and cancer. Mussels, along with other shellfish, contain important nutrients such as zinc, B12, iron and selenium.
Colorful Fresh Fruit and Veg
The Mediterranean diet includes lots of plant foods, such as avocado, tomatoes, pomegranate, cucumbers and berries. Avocados are high in mono-unsaturated fats which supports a healthy heart and tomatoes contain carotenoids which keep eyes healthy.
Green Leafy Veg
There are lots of ways to get your greens. Spinach is an excellent source of bone-strengthening vitamin K, kale is packed with vitamin C which supports the immune system and broccoli contains sulphur which may supports a healthy gut.
Wholegrain Wheat, Rice, Oats and Pasta
Instead of choosing refined, white carbohydrates like bread and pasta, opt for wholegrain foods instead. These are converted to energy more steadily in the body, which means you're left feeling full for longer. There are other benefits, too. Brown rice contains fibre and protein, so it's a lower -GI choice than white.
Additional Mediterranean Diet Recipes
Chicken Piccata with Garlicky Greens & New Potatoes
Tasty chicken piccata is an Italian dish. After lightly frying the chicken in olive oil, lemon, capers and stock are added to the pan. Ready in 20 minutes, it's nutritious and low in calories too.
Pasta e Fagioli
Translated, the name means pasta and beans but this dish is so much more. It's a vegan recipe packed with kale, carrots, celery, tomatoes and extra virgin olive oil. All you need to do is add the ingredients to your slow cooker.
Lighter Chicken Cacciatore
The classic Italian 'hunter's stew' gets a healthy makeover, with low-fat chicken breasts, prosciutto and a rich herby tomato sauce. Serve with brown rice or steamed greens, if you like.
Grilled Vegetables with Cannellini Beans & Vegan Pesto
Plate up a colourful dish of grilled veg, tomatoes, cannellini beans, homemade pesto and an extra scattering of pine nuts. For an extra helping of greens, serve with a salad dressed with olive oil and lemon.
Spanish Chicken Stew
A healthy, hearty Spanish chicken stew to feed the family, that you can prepare in just 10 minutes. This rustic meal is best served with crusty bread or rice, so you don't lose any of the sauce. Top with toast flaked almonds for added crunch.
Caponata
A quintessentially Sicilian veggie dish of aubergines, tomatoes, raisins and capers - all made with a good glug of olive oil. Pine nuts are scattered over the top for a contrasting texture and nutty flavour.
Sardines & Peperonata on Wholemeal Toast
Punchy flavours combine in this 12-minute meal, rich in fibre, iron and omega-3. Make a quick peperonata with pre-roasted peppers, capers, shallot and garlic - the punchy flavours work wonderfully with the oily fish.
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