Vegetarian Mediterranean Diet Foods to Eat

The Mediterranean Diet continues to grow in popularity + for very good reason! I am not a ‘diet’ kind of girl but that is what makes The Mediterranean Diet so awesome! It is a style of eating rooted in history, culture, and enjoyment of unprocessed, plant-forward foods. Yes, you can be vegetarian and eat this way! Today, my tips help you figure out the best foods to eat as a vegetarian on the Mediterranean Diet!

Tara’s Tuesday Tips:

Foods to Eat as a Vegetarian on The Mediterranean Diet

More and more people are being told to try the Mediterranean Diet for reasons ranging from cardiovascular health to fatty liver disease and even weight management. It is common as a vegetarian to see the Mediterranean diet guides containing meat products and think it might not be right for us, but it can be! We are already incorporating many of the foundational principles of this lifestyle into our daily diets as vegetarians. Mediterranean food is straight up delicious, am I right?!?! With staple ingredients of olives, chickpeas, nuts, seeds, and legumes, most of us are predominantly eating this way and just don’t know it. Let’s figure this out together …

Why Should You Try The Mediterranean Diet?

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)
- Reduces stroke risk, rates of cardiovascular disease
- Can help you maintain a healthy weight

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 activites
Surround yourself with a social network that promotes well-being

Vegetarian Staple Foods on The Mediterranean Diet

Whole Grains
- brown rice
- whole wheat pastas
- couscous
- quinoa
Legumes
- lentils
- chickpeas
- black, pinto, kidney beans
Soy
- tofu
- edamame
- tempeh
Nuts/Seeds
- almonds
- pistachios
- walnuts
- flaxseeds
Vegetables
- any colorful fresh, frozen, or canned vegetables available to you (tomatoes, peppers, onions, corn for example)
Fruits
- berries, apples, pears, fresh or frozen aiming for what is in season in your region
Fresh Herbs
- incorporating herbs that enhance the flavors of your food without the use of added sugars, fats, additives
- basil, oregano, parsley, pepper
Olives + Olive Oil
- olive oil is a foundational ingredient in Mediterranean cooking allowing foods to be heart-healthy, flavorful, + hearty without the addition of other added fats, sugars, and processed ingredients

Sample Swaps for Vegetarian Mediterranean Foods

Plant-Based Protein
- meat for beans, tofu, tempeh, seitan
Healthy Fats
- avocado for mayonnaise as a spread
- silken tofu salad dressings for store-bought bottled salad dressings
Dairy
- substitute oat, almond, or soy milk in place of cow’s milk in cereals, coffee, recipes
- opt for nutritional yeast or plant-based cheeses instead of dairy cheese
Eggs
- If you are ovo-vegetarian or vegan, replace eggs with JUST egg, flaxseeds or chia seeds in baking, or tofu for scrambles
Snacks
- replace packaged + processed sweets with fruit, dried fruit, nuts, and seeds

Food For Thought

As with any diet, I don’t like the word diet! 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 it’s quick fix 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. This style of eating allows you to enjoy a variety of foods, move in a way that makes you happy, and above all, eat + drink + exercise + socialize with the people that make your heart happy. Find what works for you, be curious, and be intentional.

If you are vegetarian and you are curious about the Mediterranean style of eating, if you are at high risk for a cardiovascular event, if you have fatty liver disease or arthritis, DEFINITELY try it!!! Stay well, friends, and remember to enjoy good foods in the company of good people + keep popping by here for healthy inspiration 💚

All the best,

Tara 👩🏻‍🍳💚