Curious about the Mediterranean Diet? Is this a diet full of restriction, lists of foods to eat + foods to avoid? Why should I try this? Lots of questions + I have the answers! Vegan, vegetarian, or plant-based, you have come to the right place for The Vegetarian’s Guide to The Mediterranean Diet! Let’s do this!
Tara’s Tuesday Tips: The Vegetarian’s Guide to The Mediterranean diet
If you know me, you know I avoid using the word “diet”. Using the word diet lends itself to restriction, eternal tests of willpower, shortcuts to success, and feelings of failure or defeat. When I first started researching the principles of Mediterranean style of eating, I made assumptions like many of you probably did too. Hummus, Greek salad, lots of olives, sounds good to me. As I dove a little deeper, I began to understand that this “diet” is more of a lifestyle that goes way beyond food. Mental health, movement, socializing, and enjoying the outdoors are also part of this type of lifestyle. The complete opposite of restriction, this “diet” is inclusive of so many wonderful habits of multiple generations of inhabitants of the Mediterranean region. Particularly, the foods they have enjoyed for years consisting of vegetables, herbs, spices, flavorful fruits, grains, beans, and olive oils. 
The Main Principles of Mediterranean Style of Eating:
- Focus on eating real, whole, plant-based foods + limit animal products
- Include healthy fats such as olives and olive oil
- Replace salt with herbs + spices for flavor
- Snack on nuts + seeds + fruit instead of packaged sweets + salty snacks
- Make quinoa your friend
- Enjoy regular movement via enjoyable acitivites
- Surround yourself with a social network that promotes well-being
Do You Always Have to Eat “Mediterranean” Food as a Vegetarian on The Mediterranean Diet?
No! The principles apply to all forms of international eating! How awesome is it that Mexican food follows the same principles. Healthy Fats = avocado, whole grains = corn + quinoa + rice, fresh fruits + vegetables = mango + tomatoes + jalapenos + onions. The same can be applied to Thai food, Indian food, and more! 
Tara, I Am Already Vegetarian, Why Should I Try The Mediterranean Diet?
So glad you asked!
- Extremely vegetarian friendly
- Encourages flavorful foods + is not restrictive
- Easy for meal prepping
- Includes chocolate + wine if that is your thing
- So many good mood foods included!
- Encourages eating anti-inflammatory foods (berries + green veggies) while discouraging excessive intake of inflammatory foods (dairy + red meat + sugar)
Has been shown to help with the following health conditions:
- Fatty liver disease
- Metabolic Syndrome
- Arthritis (The Arthritis Foundation endorses this diet for treatment + prevention)
- Type 2 diabetes/insulin resistance
- Potential to slow cognitive decline if followed long term
- Protects against cancers (specifically breast, neck, stomach, prostate + liver)
Sample Day of Eating for The Vegetarian on The Mediterranean Diet:
Breakfast:
Greek yogurt with granola + blueberries (Try this granola recipe: Apple Cinnamon Granola Recipe) or Oatmeal or overnight oats with strawberries (Pumpkin Chia Seed Overnight Oats or Steel Cut Oats) Tea
Lunch:
No tuna salad on whole grain bread with lettuce, tomatoes + olives (My favorite no-tuna salad recipe: Chickpea No Tuna Salad) or Oat milk Green Curry with Veggies + Tofu (prefect to prep on the weekend + have ready to go Oat Milk Green Curry)
Dinner:
Mediterranean Quinoa (LOVE this one: Mediterranean Quinoa Salad Bowl) Or Thai Basil Fried Cauliflower Rice with Tofu (easy peasy recipe here: Thai Basil Cauliflower Rice) Or Vegan Sushi Bowls (you won’t miss the fish with this one: Quinoa Sushi Bowls with Tofu)
Snack:
Hummus + veggies or whole grain crackers (I LOVE to make my own hummus: Kalamata Olive Hummus Recipe (Oil Free!)) Or strawberry salsa + whole grain tortilla chips (So many salsas … so little time … Strawberry Salsa Recipe) Orange or grapes 
The Vegetarian’s Guide to The Mediterranean Diet Top Takeaways:
- Find movement you love + make it part of your daily routine
- Enjoy good food in the company of good people
- Know your ‘why’ + make it part of your purpose in life
- Don’t think of this as a ‘diet’ that you are taking away things
- Add these yummy foods into your everyday meals + snacks:
- Colorful fruits + vegetables
- Beans + legumes
- Nuts + seeds
- Herbs + spices
- Olives + olive oil
- Whole grains
The Green Mediterranean Diet + Fatty Liver Disease
I thought this could use a little side note here. Non-alcoholic fatty liver disease (NAFLD) is a growing problem in the US right now. Thanks to a rise in metabolic syndrome, more and more people are finding themselves with a diagnosis of NAFLD. Left untreated, this can lead to chronic liver failure, cirrhosis, hepatic encephalopathy, esophageal varices, and liver cancer. In a 2021 study, 294 adults with NAFLD were followed over 18 months. The group put on the “green” version of The Mediterranean Diet, had the greatest reduction in liver fat losing 39% of their intrahepatic fat stores! This is huge! (PMID: 33461965)
What The Study Participants Ate on The Green Mediterranean Diet in a Day:
- 28 grams of walnuts (¼ cup)
- 3-4 cups of green tea
- Mankai green shake (a protein-rich aquatic green supplement)
- Followed the same principles of the Mediterranean diet with emphasis on eating lots of polyphenols, almonds, red onions, broccoli, cauliflower, and fruit while avoiding all meats + dairy, processed snack foods + sugary drinks/soda.
Food For Thought
As with any diet, I don’t like using the word diet! No diet is good for you if it becomes a yo-yo diet. Above all, if you use the word diet and it affects your mental health, it isn’t right for you! Don’t get sucked into diet culture and its quick fixes for whatever ailment you have or whatever outfit you want to fit into. There is no quick fix. There is no magic pill or remedy or plan. Want to know what there is? Finding what works for you, being curious, and being intentional. Understand how foods make you feel, learn to love foods that you can enjoy with loved ones, and most importantly find movement you enjoy. If you are vegetarian and you are curious about the Mediterranean style of eating, try it! If you have fatty liver disease or arthritis, definitely try it!!! Stay well, friends 💚
Recipes To Try For Mediterranean Style of Eating
Cilantro Jalapeno Hummus (Oil-Free!)
Mediterranean Quinoa Salad Bowl
⭐️Do you love learning about the Vegetarian Mediterranean Diet? Leave a comment below, I love to hear from you! ⭐️
📷I love to see your creations! Tag @myvegetarianfamily on Instagram and hashtag it #myvegetarianfamily
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