The Green Mediterranean Diet – Everything You Need To Know

Want to learn all about the green Mediterranean diet and how to implement it? 

Let’s go to The Chalkboard.

What Is The Green Mediterranean Diet?

First things first, just what is the green Mediterranean diet? It is very similar to the original. The significant change is that this new version eliminates the small allowance for red meat. In its place are plant-based proteins. The green in the title comes from the plants’ natural hues.

Some plant-based proteins included in the plan are edamame, soy, nuts, seeds, and beans. It’s also worth noting that vegetables also have protein. Broccoli contains more protein per calorie than steak!

How Is The Green Mediterranean Diet Different Than The Regular Mediterranean Diet?

The two versions are very similar. The new green version eliminates the red meat allowance and replaces it with plant-based proteins. It’s not a significant change in that red meat was not a massive portion of the food pyramid. Typically it was suggested you eat it no more than twice a month. 

Instead of the proteins, the guidelines suggest you eat more plant-based ones, including quinoa, tofu, soy, edamame, tempeh, seitan, and lentils, just to name a few. 

Both still follow the same guidelines and address eating holistically. It’s not just about eating healthy foods. It is about exercising and enjoying meals with family and friends. 

Guidelines Of The Green Mediterranean Diet

• Eat mostly plant-based food (fruits, vegetables, whole-grains, legumes).
• Healthy fats are good.
• Eat fish 2-3 times a week.
• Limit processed foods.
• Limit your intake of sweets.
• Meals are to be eaten with family and friends and enjoyed.
• Physical activity is to be plentiful.

Benefits Of The Green Mediterranean Diet

Voted the number one diet for Overall Health several years in a row by U.S. News and World Report, the Mediterranean Diet is not so much a dietary regime as it is a broad outline on how to eat. Countless studies have touted its benefits. It’s known to increase good cholesterol, decrease bad cholesterol, lower blood pressure, and lower triglycerides. 

According to Harvard Medical School, “past research has shown that this type of eating pattern can help lower cholesterol, help with weight loss, improve rheumatoid arthritis, and reduce the risk for developing Alzheimer’s disease, diabetes, and various types of cancer.”

According to this recent study, the new version had an even more significant positive effect than the original. The research concluded that “the green MED diet, supplemented with walnuts, green tea, and Mankai and lower in meat/poultry, may amplify the beneficial cardiometabolic effects of Mediterranean diet.”

It was a study with a small number of participants, but the results were encouraging.

After six months of being on the green Mediterranean diet, the participants had better results on several clinical tests to measure health and had a lower Framingham Risk Score. This test estimates an individual’s cardiovascular risk. It is worth noting that in the study, men benefitted from the diet more than women.

What Foods Are Included in the Green Mediterranean Diet?

This list is exhaustive by no means, but you can get a general sense of what’s included within the green med diet guidelines.

• Fruits
• Vegetables
• Fish
• Olive oil
• Nuts
• Seeds
• Whole grains
• Adzuki beans
• Black beans
• Soybeans
• Anasazi beans
• Fava beans
• Garbanzo beans (chickpeas)
• Kidney beans
• Lima beans
• Green peas
• Snow peas 
• Snap peas
• Split peas
• Black-eyed peas
• Lentils
• Roasted Soybeans
• Barley
• Brown rice
• Buckwheat
• Bulgur (cracked wheat)
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread, pasta, or crackers

Foods Suggested In Moderation in The Green Med Diet

• Red Wine
• Poultry
• Low-fat dairy

Foods To Avoid On The Green Med Diet

• Highly processed foods
• Red Meat

Green Mediterranean Diet Four-Day Meal Plan

If you want to try it out for yourself, here is a sample green Mediterranean diet meal plan. I found breakfast to be the toughest to plan. You can only eat so many omelets, and they just aren’t feasible during the week!

Day One

Breakfast – Overnight Oats

Lunch – Turkey, and Hummus on Whole Wheat Bread

Dinner – Baked Cod with Quinoa and spinach sauteed in olive oil

Snacks – Fruit

Day Two

Breakfast – Greek Yogurt with Granola and Berries

Lunch – Chickpea and Tuna Salad

Dinner – Spicy Lentil Spinach Soup

Snacks – Carrots and celery with hummus

Day Three

Breakfast – Overnight Oats

Lunch – Spicy Lentil Spinach Soup (leftover)

Dinner – Cauliflower Shwarma Bowls

Snacks – Nuts

Day Four

Breakfast – Mediterranean Omelet

Lunch – Greek Salad

Dinner – Greek Marinated Chicken Drumsticks with rice and broccoli

Snacks – Roasted chickpeas from dinner 

Green Mediterranean Diet Recipes

Breakfasts

Make a large batch of overnight oats, and you can eat for several days. Cookie and Kate have a great post all about how to make a large batch. 

This Mediterranean Omelet from Bakers Royale comes together in a snap and tastes delicious!

Lunches 

Cooking Classy’s Greek Salad is simple and yummy!

Turkey sandwich with hummus and sprouts

This Tuna Salad from Skinny Taste comes together in minutes and is so flavorful! It’s excellent with whole-grain crackers. 

You can also make Hummus with edamame. Try this recipe for Eating Well’s Edamame Hummus Wrap. 

Dinner

Quinoa is a protein-packed grain. Check out Wendy Polisi’s Mediterranean Quinoa Salad.

Cauliflower is so hearty that you won’t miss the meat in this Shawarma Bowl from Our Salty Kitchen.

This Baked Cod from The Mediterranean Dish is a great weeknight dish! 

While you are over there, her Mediterranean Spicy Lentil Soup is worth checking out.

If you need a kid-friendly dinner, these Greek Marinated Chicken Drumsticks from Budget Bytes are a family favorite here.

What Do You Think?

Are you going to try the Green Mediterranean Diet? What are your thoughts? If you have any favorite recipes using plant-based proteins, please share them in the comments below. I would love to check them out. 

Happy Eating!

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