What Is the Atlantic Diet?

The Atlantic diet is a traditional eating pattern from Galicia in northwest Spain and northern Portugal, centered on unprocessed, seasonal foods.

It highlights fresh seafood, vegetables (especially brassicas like cabbage and kale), whole grains, legumes, nuts, dairy, lean meats, and olive oil. It also includes potatoes, bread, and moderate wine.

From our experience, this mix creates a hearty, balanced, and sustainably rooted approach to healthy eating. That’s because it’s flexible, making it easier to maintain than a carb cycling meal plan or a smoothie diet plan for weight loss.

How Does the Atlantic Diet Differ from the Mediterranean Diet?

They share a love for olive oil, plant‑based foods, fish, and a whole‑foods focus, but the Atlantic diet differs in a few key ways. It incorporates more potatoes and starchy grains, more dairy, some red and pork meat, and a distinct earthy flavor from brassica vegetables.

Also, grains like rice and bread are more prominent, as opposed to pasta in Mediterranean meals. These differences mean the Atlantic diet can feel more filling and familiar to many seeking satisfying, pragmatic meals.

7‑Day Atlantic Diet Meal Plan

Day 1

Breakfast: Overnight Oats with Berries, Nuts, and Olive Oil

Start by combining rolled oats with unsweetened milk or yogurt and let it soak overnight. In the morning, add fresh berries, chopped nuts, and a drizzle of extra virgin olive oil. The mix of fiber, unsaturated fats, and antioxidants helps keep digestion smooth and energy steady through the first half of your day.

Snack: Apple Slices with Almonds

Crisp apple slices and a small handful of almonds make for a smart, refreshing break. It’s a naturally sweet combo that delivers vitamin C, fiber, and healthy fats that support blood sugar balance and satiety.

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. Sardines are a rich source of omega-3 fatty acids and calcium, which support heart and bone health. The greens and lemon help brighten the plate and add vitamin K and folate.

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. Packed with lean protein, fiber, and potassium, this meal helps support muscle function and keeps you feeling full without heaviness.

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. The pairing of slow-digesting carbs, protein, and vitamin C helps boost morning energy while supporting immune health.

Snack: Yogurt with Chestnuts or Nuts

Spoon plain yogurt into a small bowl and top it with roasted chestnuts or a few walnuts. The creamy-crunchy contrast makes this feel like more than a snack. You’re getting gut-friendly probiotics, brain-healthy fats, and a little protein to keep cravings in check.

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. High in fiber, iron, and plant-based protein, this bowl supports digestion, energy, and blood sugar regulation throughout the afternoon.

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. The omega-3s in mackerel support heart health, while the sprouts and rice add fiber and B vitamins for digestive and metabolic support.

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. It’s warm, creamy, and satisfying. Oats offer beta-glucan fiber for heart health, while bananas add potassium to support hydration and muscle function.

Snack: Veggie Sticks with Hummus

Chop carrots, cucumber, or bell peppers into sticks and dip them into a few tablespoons of hummus. It’s crunchy, colorful, and loaded with fiber and plant-based protein. A smart option that keeps you feeling energized without weighing you down.

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. Chickpeas bring fiber and protein, and the greens provide folate, iron, and vitamin K, nutrients that support red blood cell production and bone health.

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. This balanced high protein chicken meal prep plate offers lean protein, fiber, vitamin C, and potassium, helping with recovery and sustained energy into the evening.

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. It’s quick, colorful, and makes a weekday breakfast feel just a little special. You'll get a good mix of probiotics, fiber, and antioxidants that support gut health and immunity.

Snack: Pear with Walnuts

Slice a ripe pear and enjoy it with a small handful of walnuts. Pears bring soluble fiber to support digestion, while walnuts offer omega-3 fats and plant compounds that help protect brain and heart health.

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. This lunch is rich in plant protein, fiber, and minerals like magnesium and potassium, all important for steady energy and hydration.

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. This combination gives you lean protein, fiber, and magnesium, with cabbage adding sulfur-rich compounds that support liver health.

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. You’ll get fiber, heart-healthy fats, and antioxidants that support inflammation regulation and brain health.

Snack: Roasted Chestnuts or Mixed Nuts

A small handful of roasted chestnuts or mixed raw nuts makes a naturally satisfying snack. Rich in healthy fats, vitamin E, and minerals like selenium, it helps support your skin, immune system, and energy levels.

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. High in fiber and vitamin A, this soup is a warming, mineral-rich option that supports digestion and immune health.

Dinner: Grilled Pork Loin, Turnips, and Green Beans

Grill a lean pork loin chop and serve with roasted turnip wedges and steamed green beans. This dinner provides a good balance of protein and non-starchy vegetables, along with vitamin C and iron to support tissue repair and red blood cell function.

Day 6

Breakfast: Banana-Oat Pancakes

Mash a ripe banana, mix with oats and an egg, and cook like pancakes in a nonstick skillet. They're soft, lightly sweet, and naturally high in fiber and potassium. A weekend-worthy breakfast that keeps you full for hours.

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. The mix of carbs and fat supports blood sugar balance and keeps your brain focused.

Lunch: Tuna and White Bean Salad

Combine canned tuna, white beans, arugula, chopped tomatoes, and olives. Dress with olive oil and lemon. This salad brings together omega-3s, fiber, and iron in a no-fuss meal that helps support energy and heart health.

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. It’s hearty, rich in antioxidants, and delivers long-lasting energy.

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. This warm breakfast offers whole-grain fiber, heart-healthy fats, and antioxidants that support stable energy throughout your morning.

Snack: Seasonal Fruit with Almonds (or Other Nuts)

Pick whatever’s fresh (peach, melon, apple) and enjoy with a small handful of almonds. This combo supports hydration, satiety, and blood sugar control, making it a solid choice between meals.

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. Rich in lean protein, omega-3s, and vitamin B12, this meal supports brain health and keeps your plate exciting.

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. A well-rounded dinner with iron, fiber, and potassium, this meal helps support recovery and keeps your body fueled and satisfied.

Foods to Eat on the Atlantic Diet

One of the reasons we love the Atlantic diet is its focus on whole, familiar ingredients that are easy to find and prepare. The goal is to prioritize fresh, seasonal foods 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)

Want help building a plan around the foods you already enjoy? Reach out to a Registered Health Dietitian through Berry Street for a personalized 7-day Atlantic diet meal plan tailored to your lifestyle.

Foods to Avoid on the Atlantic Diet

Generally, the Atlantic diet limits:

• Highly processed foods and refined sugars

• Saturated‑fat heavy or ultraprocessed meats

• Soda, sweets, and excessive fried or fast‑food meals

Benefits of the Atlantic Diet

Choosing a way of eating should feel like a positive shift, not another rulebook. The Atlantic diet stands out because it’s flexible, satisfying, and supported by research:

Supports Metabolic Health

There’s solid evidence backing the Atlantic diet’s effect on metabolic markers. In a six-month clinical trial, people who followed this eating pattern saw improvements in waist circumference, cholesterol levels, and other indicators tied to metabolic syndrome.

These are the types of changes that help reduce the risk of type 2 diabetes, heart disease, and inflammation. What makes it especially compelling is that the improvements came from a traditional, accessible way of eating rather than a restrictive diet model.

Balances Nutrient‑Rich Whole Foods

The Atlantic diet builds meals around foods that naturally work well together. You’ve got omega-3-rich seafood, fiber-packed legumes and vegetables, and healthy fats from olive oil.

There’s a balance between macronutrients and micronutrients that supports better satiety, smoother digestion, and improved cholesterol profiles. In our work, we’ve seen this combination help people feel more in control of their hunger and energy throughout the day.

Encourages a Healthier Relationship with Food

Similar to a flexitarian meal plan for beginners, the Atlantic diet doesn’t assign labels like "good" or "bad" to food. That flexibility supports a more mindful and relaxed approach to eating, which many people find refreshing after years of dieting. It focuses on habits, culture, and nourishment instead of calorie counting or cutting entire food groups.

If you’re ready to shift your mindset around food and want help exploring what that looks like, we encourage you to connect with a Registered Intuitive Eating Dietitian through Berry Street.

Conclusion

The Atlantic diet is a refreshing approach to healthy eating that focuses on real, satisfying food. It blends the best of traditional cooking with research-backed benefits, offering a practical and flexible way to improve your health.

This style of eating supports metabolism, heart health, and long-term habits that stick. It’s approachable, balanced, and enjoyable, which is exactly what we look for when helping people make meaningful changes.

Ready to take the next step? Find a Registered Dietitian with Berry Street and get a personalized Atlantic diet meal plan tailored to your needs.