A Vegan’s guide to Mediterranean Diet

The Mediterranean diet is worldwide renowned for decades. As it protects against neurological diseases and improves heart health. This diet encourages a lot of protein, now the big question is can a vegetarian survive this diet? Surely can because I did! I have tried many other popular diets like paleo, keto, whole30, etc. but none of them were vegetarian-friendly. 

Eat A LOT of Produce 

You need to properly plan your meals instead of snacking here and there on fruits, nuts, and dairy-based products. The portion is vital in this diet, and you have to properly divide your portions into lean protein, whole grain and fruits, and vegetables. Choose fruits and vegetables that are in season. They will taste better, and you would feel good eating them. Add fruits and veggies in all of your meals (breakfast, lunch, dinner) 

Stop Worrying about Protein 

A vegetarian’s concern regarding protein intake is very valid, but you can get your lean protein from plants too. There are many vegetables, fruits, and plants which are very high in protein. Beans, tofu, soy, avocado, mushroom, quinoa, eggs, nuts, and seeds are good options of plant-based protein. 

To keep things interesting, prep your meals for two days and then change the meal plan again for 2 days. This will keep things interesting. If you had a pancake, pasta, sandwiches, and pie for 2 days trying to make soup, curry, pudding, and waffles for the next 2 days. 

The serving size of a chicken breast and beans would not be the same. So try to consult a nutritionist to get your required protein for the day. If you lack on protein intake, your entire day would be dizzy and lethargic. 

Omega-3 is Important 

Fish is an excellent source of Omega3, and for a vegetarian, it is tough to get required omega 3, but not impossible! Chia seeds, flaxseed, walnuts, seaweed oil, flaxseed oil, etc. are high in omega3. Try to add more of these items in your meals. If eating them is not sufficient, perhaps adding supplements to your diet is necessary. 

Divide and Combine Vitamins Wisely 

A vegetarian’s diet should be enriched in iron, Vitamin B12, zinc, and Vitamin D. There are not many foods where you can get Vitamin D from. So if you are a vegetarian, try to check your vitamin D level from time to time. 

Your Plate should be Balanced 

Your plate should be a balance of 1/4 lean protein, 1/4 whole grains, and 1/2 vegetables or fruit. In terms of protein, try to combine two or three ingredients like mushroom, beans, and nuts. Try to add good fat in every meal and add as much essential oil as you can. 

Be Generous with Snacks 

Snacking is an excellent way to avoid overeating. When you choose your snacking habits and items wisely, snacking can help you lose weight. 

Try to have 3 big meals and 3 small snacks throughout the day. 

The Bottom Line 

Mediterranean diet is the most vegetarian-friendly diets out there. Unlike most diets, you would not have to search crazily about protein options.