Did you know that the Mediterranean diet is essentially a plant-based diet? Learn more about capturing the beauty and health of the Mediterranean diet in your own vegetarian or vegan eating style with these top 6 tips for a Mediterranean vegetarian diet.
Wine? Chocolate? Extra virgin olive oil? What’s not to love? The Mediterranean lifestyle has made a significant impact around the world—both in taste and in health. A wide range of health benefits have been credited to this style of eating, including a lower risk of heart disease and type 2 diabetes, a healthy weight, and even brain protection. In fact, the Mediterranean diet—full of whole plant foods—is the best-studied diet in the world, and it’s even linked to a lower environmental footprint. Best of all, this way of eating isn’t just a “diet” — it’s a Lifestyle. The Mediterranean diet is about eating foods that are grown locally and seasonally, enjoying more plant-based foods such as grains, beans, vegetables, fruits and nuts. enjoy your meals with good company and participate in physical activity. No wonder this style of eating is linked to all kinds of health benefits!
One of the major advantages of the Mediterranean diet is that it is based primarily on whole plants, which is why it is considered a plant-based diet by nutrition researchers and health experts. Take a look at Oldways’ Mediterranean Food Pyramid (see below) and what do you see? You will find a huge base of minimally processed plant foods in the pyramid, which is the core of the diet. I’ve had the opportunity to study the Mediterranean diet up close and personal in many of the countries surrounding the Mediterranean Sea, and the focus of a plant-based diet is easy to see. From the presence of bean dishes, whole grain breads and slow-cooked grain dishes to an array of vegetable dishes with zucchini, eggplant, tomatoes and more, the juxtaposition between the Mediterranean diet and vegetarian and vegan diets is undeniable. That’s why I’m sharing my top tips on how to enjoy a vegetarian or vegan Mediterranean-style diet.
6 Tips for a Mediterranean Vegetarian Diet
Try these tips to bring a Mediterranean flair to your plant-based eating traditions.
1. Load your plate with vegetables
Vegetables are the foundation of the Mediterranean diet. Be sure to include a variety of seasonal vegetables – root vegetables in the winter, radishes, artichokes and asparagus in the spring, beans, eggplant and tomatoes in the summer, and zucchini and persimmons in the fall. Fill at least half of your plate with raw and cooked vegetables. This means you must include soup and a salad at dinner or two types of cooked vegetables at a meal — you get the point. Just stack them! This is a calling card for the Med lifestyle.
2. Add a plant-based protein source, such as beans, nuts and seeds
Beans, nuts and seeds are traditionally used as a protein source in the Med diet and are packed with protein and nutrients, without adding cholesterol or saturated fat to your meal. In addition, these plant proteins are classic in the Mediterranean diet, which does not include high amounts of red meat. Try to include more bean dishes such as soups, stews, beans, chickpea dishes, falafel, hummus and tahini dishes in your menu.
3. Focus on healthy plant-based fats from avocados, nuts, seeds and olives
These sources of vegetable fat are not only heart-healthy—packed with MUFAs and PUFAs—they even offer micronutrients and phytochemicals. The trademark of the Med diet is a generous dose of healthy vegetable fats, so don’t be afraid to use nuts in your salads or pasta dishes, seeds in your baked goods, avocados in salads and sandwiches, and olives as a starter (or the oil for cooking).
4. Turn on whole grains
A hallmark of the Mediterranean diet is the abundant supply of whole grains in the diet, from porridges to salads to breads and side dishes. Whole grains contain substantially more vitamins, minerals, protein and fiber than refined grains. Be brave and try a variety of grains as part of exploring the Med diet, such as farro, buckwheat or amaranth.
5. Season foods with herbs and spices
One of the beauties of Mediterranean cooking is its flavor, complimented by a variety of local spices used in traditional dishes from tagine to shawarma to tabbouleh. By using fresh herbs and dried spices, you can reduce the amount of salt you use when flavoring a dish – a major health benefit of the Med diet. Get to know more And all those wonderful herbs and spices that are classics of the Mediterranean diet, like oregano, basil, garlic, paprika, chili, pepper, thyme, lavender and more.
6. Enjoy fruit for dessert
A classic Mediterranean dessert is a simple collection of local fruits such as melons, peaches, dates, persimmons and figs. How delicious is this? Apply this advice to your area by enjoying seasonal fruits that grow in your area.
Check out some of my favorite Mediterranean recipes below.
Mediterranean diet breakfast recipes:
Mediterranean diet ideas for lunch:
