vegetarian mediterranean diet

List Of Foods You Should Eat On Vegetarian Mediterranean Diet

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A Vegetarian Mediterranean diet is rated as one of the best diets in the world. When following this diet, you can get many health benefits from eating healthy with a plant-rich menu. This diet plan focuses primarily on whole grains, fruits, and legumes, as well as healthy fats. The special thing is that this diet is not as strict about restricting calories as other diet plans. The Vegetarian Mediterranean diet truly offers a whole new experience for vegans and vegetarians. Read our sharing in this article to better understand this diet plan.

What is a Mediterranean diet?

vegan mediterranean diet
The Mediterranean diet focuses primarily on eating more plants like vegetables, fruits, nuts, whole grains

A Mediterranean diet is a healthy diet based on traditional foods used in some countries bordering the Mediterranean Sea such as Italy, France, Greece, etc. fresh food, low in harmful fats and healthy foods.

Many studies show that the Mediterranean diet focuses primarily on eating more plants like vegetables, fruits, nuts, whole grains, lean protein from fish and poultry, and healthy fats from olive oil. However, this diet is said to be strong and best when it does not restrict calories per day. This diet only directed participants to use healthier foods and focused more on plants.

A Vegetarian Mediterranean diet is another version of the Mediterranean diet. Often people who are doing a vegetarian or vegan diet will transition to the Vegetarian Mediterranean diet more easily because of the similar food intake.

Many nutritionists believe that the Vegetarian Mediterranean diet can prevent a number of dangerous diseases such as heart attack, type 2 diabetes, stroke and support effective weight loss. People with chronic diseases or who want to improve their overall health are recommended by experts and doctors to follow this diet plan.

How to follow a Mediterranean diet?

Following the Mediterranean diet is not difficult as this diet does not have any strict rules. You don’t need to pay attention to your daily calorie intake, you can eat your favorite foods. However, those who follow the Mediterranean diet are encouraged to adjust the amount of food groups they eat. Accordingly, participants should focus on using plant-based food groups and limit the use of animal foods.

  • Eat: vegetables, fruits, legumes, potatoes, nuts, seeds, whole grains, herbs, fish, seafood, spices, and extra virgin olive oil
  • Eat in moderation: cheese, poultry, yogurt and eggs
  • Eat rare: red meat, added sugars, processed meat, sugar-sweetened beverages, refined oils, refined grains, and other highly processed foods

On the menu Mediterranean dishes are often preferred with foods such as fish and poultry meat. The amount of red meat and fat should be reduced as much as possible. Certain types of red meat are recommended, such as lean lamb. Most fast foods and processed foods should also be eliminated.

However, if you want to follow the Vegetarian Mediterranean diet plan, you must completely eliminate foods of animal origin from the menu. You also cannot use eggs or poultry.

List of food you should eat

Protein Sources

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Your menu should include a wide range of nuts, seeds, beans, and legumes

Your protein sources are a wonderful spot to begin your nutritional journey in your Vegetarian Mediterranean diet. 

Your menu should include a wide range of nuts, seeds, beans, and legumes, as well as eggs and dairy products, if necessary, depending on your dietary constraints.

It is possible to include chickpea, lentils, and black beans into the majority of your meals. 

Along with delivering high-quality plant protein, these daily foods are also excellent providers of fiber, potassium, and iron, all of which are essential components of a vegetarian diet to be consumed in moderation.

Carbohydrate Sources

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These ancient grains also provide you with a plethora of other essential nutrients

In the Vegetarian Mediterranean diet, there are plenty of high-quality carbs to choose from. 

Many different grains and grains-based products are available. Some of the most popular include quinoa, barley, and buckwheat, but there are many more. 

Besides providing you with protein, vitamins, and minerals, these ancient grains also provide you with a plethora of other essential nutrients. 

If you consume five to seven portions of carbohydrates every day, you will feel full and satisfied throughout the day.

Healthy Fats

mediterranean diet for vegetarians
The fat sources in the Vegetarian Mediterranean diet include olive oils, avocados

The fat sources in the Vegetarian Mediterranean diet include olive oils, avocados, and a range of nuts and seeds, among other things. These foods have a pleasant flavor and give a range of health benefits. 

Please keep in mind that fats have a higher calorie count per serving than fruits and vegetables. 

A teaspoon of oils and butters is considered a serving, and a tablespoon of nuts, seeds, and nut butters is also considered a serving, too.

Fruits and Vegetables

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A Mediterranean diet is similar to a vegetarian diet, with a major focus on plant-based foods

It is simple to get a large selection of fresh fruits and vegetables thanks to the Mediterranean environment. 

Include a diverse selection of both fruits and vegetables to prevent repetitive recipes and food boredom in general. 

Including fruits and vegetables as a key component of a meal or as a snack in between meals is a fantastic concept.

Fresh, steamed, roasted, or even grilled are all excellent preparation methods in this Vegetarian Mediterranean diet.

7 days vegetarian Mediterranean diet plan meal plan

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You need to pay attention to the distribution of dishes and the correct use of vegetarian food to balance nutrients in the body

A Mediterranean diet is similar to a vegetarian diet, with a major focus on plant-based foods. However, to build a perfect 7 days Vegetarian Mediterranean diet meal plan, you need specific instructions because vegetarian diets often lead to nutrient deficiencies in the body.

You need to pay attention to the distribution of dishes and the correct use of vegetarian food to balance nutrients in the body. Creating a Vegetarian Mediterranean diet meal plan is not difficult but requires careful consideration. Our sample Vegetarian Mediterranean diet meal plan below will give you a detailed itinerary. You can use this sample to create your own meal plan.

BreakfastAM SnackLunchPM SnackDinner
MonFruity Bircher Muesli1 cup of Greek yogurt with fruits, such as berriesWhite Bean & Sun-Dried Tomato GnocchiWalnuts and dried fruitQuinoa and Stir Fried Vegetables
TueBasil and Spinach ScrambleGreek yogurt with store-bought muesli and fresh fruitMediterranean Quinoa Salad Leftover Mixed salad greens with cherry tomatoesCarrot, Orange and Avocado Salad
WedHearty MinestroneNutsMushroom Barley SoupGreek yogurt and fruitGrilled Aubergine and Tabbouleh
ThuTomato and Watermelon SaladGreek yogurt and fruitEdgy Veggie WrapsLow-fat fruit smoothie (optional)Aubergine Lentil Bake
FriMoroccan Chickpea SoupWalnuts and dried fruitMoroccan Chickpea SoupDried dates and nutsSpicy Mediterranean Beet Salad
SatMushroom Barley SoupGreek yogurt and fruitTangy Couscous SaladWalnuts and dried fruitSweet Potatoes with Chickpea Tomato Sauce with Arugula Salad
SunGreek yogurt with store-bought muesli and fresh fruitLow-fat fruit smoothie (optional)Leftover White Beans with GreensGreek yogurt and fruitChickpea Tomato Pasta with Arugula Salad

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It may take some time to discover a new diet or eating plan that works for you. Hopefully, you’ve been successful with your Vegetarian Mediterranean diet.

Please forward this information about Vegetarian Mediterranean diet to relatives and friends who lead similar lifestyles as you did if you found it useful.

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