The Mediterranean diet is universally considered one of the healthiest diets in the world, significantly reducing the risk of developing many chronic conditions, including cardiovascular disease, hypertension, obesity, and type 2 diabetes. With the increasing popularity of plant-based diets, there's considerable interest in a vegan Mediterranean diet as a way to combine these two dietary patterns.
What is a Vegan Mediterranean Diet?
The Mediterranean diet is an umbrella term describing the traditional dietary habits of people from countries surrounding the Mediterranean Sea. It's a geographically vast region, so there will be some differences between the cuisines of Italy, Greece, or the Middle East. Still, certain things are common to all these regions. The key principles of the Mediterranean diet are to cook from scratch, avoid highly processed foods, and eat substantial amounts of seasonal fruit and vegetables, as well as wholegrains, legumes, fish, nuts, seeds, herbs, spices, and olive oil.
The Mediterranean diet approach is largely based on plant-based foods, but it’s not considered vegan because regular consumption of animal-based products like fish and dairy products plays a big part in this nutritional approach. Certain plant-based food items commonly included in the Mediterranean diet may also require using animal derivatives during the production stage, such as red wine.
Fortunately, there are many easy swaps that can make a vegan Mediterranean diet a possibility.
Key Principles of a Vegan Mediterranean Diet
The vegan Mediterranean diet emphasizes whole, minimally processed foods from plant sources, mirroring the traditional Mediterranean diet's focus on vegetables, fruits, whole grains, legumes, nuts, and seeds. However, it excludes all animal products, including meat, fish, dairy, and eggs.
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Some studies suggest that vegan diets may not only have a higher nutritional value than the Mediterranean diet, but they also may be better for the environment. This so-called ‘greener’ Mediterranean diet could provide a perfect solution to the diet-environment-health dilemma by simultaneously addressing the impact of consuming animal-based products and the steep rise in diet-related diseases.
How to Follow a Vegan Mediterranean Diet
One of the major concerns behind plant-based diets is their ability to provide enough quality protein to build and maintain muscle mass. Fish, meat, and eggs contain all necessary amino acids (the building blocks of protein) whereas plants may not. One strategy to ensure a more balanced amino acid profile on a vegan diet is to ‘mix and match’ multiple incomplete protein sources. For example, pitta bread on its own doesn’t contain much of an essential amino acid called lysine. However, you can improve its protein profile by adding some lysine-rich hummus on top. Another option is to opt for complete plant protein sources such as soy and soy products (tofu and tempeh), quinoa, buckwheat, chia seeds, hemp seeds, and spirulina.
Swapping Animal Products
Moderate consumption of dairy products is an important component of the Mediterranean diet. Thankfully, there’s a wide variety of plant-based milks, yogurts, and cheeses available on the market nowadays. Simply swap the dairy for an alternative of your choice - although bear in mind that some of these can be more processed than their dairy counterparts.
Similarly, it’s fairly easy to get a bottle of vegan red wine as most of the wine producers will include this information on their labels. Look out for the green V symbol - it’s a sign that the product did not involve any animal derivatives.
Vegan Mediterranean Diet Meal Ideas
Still not sure how to get started on a vegan Mediterranean diet? Try some of these tasty meal ideas.
Read also: Delicious Mediterranean Recipes
Breakfast Ideas
- Overnight oats with apples and cinnamon
- Tofu scramble
- Whole grain bread sandwiches with hummus, cucumber, and chives
Lunch Ideas
- Sweet potato jackets with guacamole and kidney beans
- Falafel and hummus veggie wrap
- Black bean and quinoa buddha bowl
Dinner Ideas
- Crispy tofu and broccoli stir fry
- Veggie beetroot burgers
- Slow cooker Mediterranean stew with chickpeas and olive oil
Potential Nutrient Deficiencies and Supplementation
Following a vegan Mediterranean diet may result in certain nutrient deficiencies, particularly vitamin B12, iron, zinc, calcium, and vitamin D, as well as omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most of these can be addressed by adding specific plant-based foods to your diet, such as beans, lentils, tahini, and sesame seeds. Still, supplementation may be necessary in certain cases.
Vitamin B12 is almost impossible to obtain from a vegan diet. Only certain types of algae contain substantial amounts of this micronutrient, but they’re not particularly suitable for human consumption.
Getting adequate amounts of Vitamin D could also be problematic, particularly if you live in a country with low amounts of sunlight. Vegan sources of vitamin D include fortified mushrooms, breakfast cereals, and plant-based milks. Considering how important this nutrient is for our health, it’s a good idea to consider supplements.
Maintaining a good intake of omega-3 fatty acids may also prove to be a difficult task. Most plant-based sources of omega-3 are seaweeds, leafy greens, tahini, nuts, and seeds, particularly hemp seeds, chia seeds, walnuts, and flaxseeds. However, most vegan sources contain mainly alpha-linolenic acid (ALA), which our bodies cannot sufficiently convert into EPA and DHA acids. As such, supplementation may be beneficial.
Health Benefits of a Vegan Mediterranean Diet
The Mediterranean diet is a plant-based dietary pattern with well-established health benefits such as the reduced risk of cardiovascular disease. Additionally, incorporating more plant-based foods into a Mediterranean diet may provide further health benefits.
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A study published by Elsevier B.V. examined the health outcomes of shifting from a traditional to a vegan Mediterranean diet in healthy men. The OMNIVEG STUDY found that the change from the traditional to the vegan Mediterranean diet reduced blood concentration of total cholesterol (-22.6 mg/dl, p < 0.01, Effect size [ES] = 1.07) and low-density lipoprotein cholesterol (-12.8 mg/dl, p < 0.01, ES = 0.72).
Plant-based diets have been praised for their wide-ranging health benefits, particularly in relation to cardiovascular disease, metabolic issues and cancer.
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
Why is the Mediterranean Diet so Beneficial?
The Mediterranean Diet has these benefits because it:
- Limits saturated fat and trans fat. You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.
- Encourages healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.
- Limits sodium. Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke.
- Limits refined carbohydrates, including sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
- Favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.
The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.
Vegan Mediterranean Recipes
Bask in the flavors of the Mediterranean coastline with these outrageously delicious recipes that use only healthy, plant-based ingredients. Figs, sun-dried tomatoes, olives, dates, artichokes, chickpeas, and basil feature prominently in these tasty dishes, which bring a bit of international flair into your kitchen. Whether you’re in the mood for Greek-inspired stuffed tomatoes or hearty Italian gnocchi, these vegan Mediterranean recipes will satisfy both your taste buds and the travel bug.
- Yellow Tomato and Cucumber Gazpacho with Chili-Lime Chips
- Vegan Shawarma with Roasted Cauliflower and Chickpeas
- Mediterranean Farro Salad
- Vegan Stuffed Peppers with Lentils and Herbed Rice
- White Bean Fettuccine Alfredo with Peas and Sun-Dried Tomatoes
- Homemade Vegan Pesto
- Mediterranean Style Pita Pizzas with Quick-Pickled Onions
- Greek Salad with Air-Fryer Falafel
- Mediterranean Shaved Asparagus Salad
- Gluten-Free Fig Bars
- Vegan Potato Gnocchi with Mushrooms and Greens
- Mediterranean Chickpea Burgers
- Easy Homemade Pita Bread
- Cherry Tomato Bruschetta Tartines
- Polenta and Sweet Potato Mash with Mushroom Sauce
- Mediterranean Lentil and Spinach Soup
- Greek-Style Stuffed Tomatoes
- Sun-Dried Tomato and Chickpea Sliders
- Pistachio-Orange Stuffed Dates
- Mediterranean Green Beans and Potato Toss
- Farmers Market Couscous Salad
- Freekeh Tabbouleh with Grapefruit
- Summer Squash Soup with White Beans and Kale
- Harissa Hummus
- Sicilian Rice Balls with Mushrooms and Peas
- Sweet Fig Flatbreads
- Sun-Dried Tomato and Caramelized-Onion Focaccia
- Garden Chickpea Tomato Soup
Integrating the Vegan Mediterranean Diet into Your Lifestyle
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
Foods to Eat Often
From colorful veggies to crunchy seeds, there's a wide range of nutritious foods to choose from when following a Mediterranean Diet.
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
Serving Goals and Sizes
A fridge and pantry full of nutritious foods are great for starters. But where do you go from there? How much of each food do you need? It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.
| Food | Serving Goal | Serving Size | Tips |
|---|---|---|---|
| Fresh fruits and vegetables | Fruit: 3 servings per day; Veggies: At least 3 servings per day | Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw | Have at least 1 serving of veggies at each meal; Choose fruit as a snack |
| Whole grains and starchy vegetables (potatoes, peas and corn) | 3 to 6 servings per day | ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal | Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates |
| Extra virgin olive oil (EVOO) | 1 to 4 servings per day | 1 tablespoon | Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread |
| Legumes (beans and lentils) | 3 servings per week | ½ cup | Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger |
| Nuts | At least 3 servings per week | ¼ cup nuts or 2 tablespoons nut butter | Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack |
Creating a Meal Plan
It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.
In general, when thinking about meals, you’ll want to collect some go-to options and recipes for breakfasts, lunches, dinners and snacks. The more variety, the better. You don’t want to get stuck in a rut or feel like you’re restricted in which foods you can or should eat. Luckily, there’s plenty of room for changing things up with the Mediterranean Diet.
Meal Ideas
- Breakfast: Steel-cut oats with fresh berries and ground flaxseed, Whole-grain toast with nut butter and a nutritious smoothie, Greek yogurt topped with fruit and walnuts, Egg white omelet with fresh, seasonal veggies.
- Lunch: You may want to prepare some lunches the day before so they’re ready to pack or grab from the fridge as needed.
- Dinner: For some added nutrients and color, throw together a side salad - like a sesame cucumber salad or a fennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious Mediterranean dressing.
- Snacks: Portion and prepare snacks ahead of time so they’re ready when you need them. Here are some ideas of what to keep at the ready: A handful of nuts and seeds (low salt or no salt added), Fresh fruit, ideally local and in-season, Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao), Whole-grain crackers with hummus, Raw veggies with a nonfat Greek yogurt dip.
Foods to Limit
The Mediterranean Diet doesn’t set hard and fast rules for what you’re allowed or not allowed. Rather, it encourages you to eat more of certain foods and limit others.
- Limit red and processed meat. Eat more fish, poultry or beans instead. If you eat meat, make sure it's lean and keep portions small.
- Limit how much cheese you eat. One serving is about the size of four dice. And cut back on higher fat dairy.
- Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week.
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