• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Kitchen Chalkboard

Learn together at the Chalkboard

  • Start Here
  • Learn With Me
  • Save Time
  • Save Money
  • Recipes

The Green Mediterranean Diet – Everything You Need To Know

by Kristen 7 Comments

Share on Facebook
Facebook
Email this to someone
email
Pin on Pinterest
Pinterest
Tweet about this on Twitter
Twitter
Green Mediterranean Diet Pin

You may have recently heard about the green Mediterranean diet. Newly published research indicated that this version of Southern Europe’s long-lauded lifestyle is even healthier than the original. 

Considering that the Mediterranean diet has been frequently called one of the best, how is the green med diet better? The original focus on eating fruits, vegetables, and whole grains remain. So, what has changed in this new green version, and what are the benefits?

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

Let’s go to The Chalkboard.

Jump Ahead To

  • What Is The Green Mediterranean Diet?
  • How Is The Green Mediterranean Diet Different Than The Regular Mediterranean Diet?
    • Guidelines Of The Green Mediterranean Diet
  • Benefits Of The Green Mediterranean Diet
  • What Foods Are Included in the Green Mediterranean Diet?
    • Foods Suggested In Moderation in The Green Med Diet
    • Foods To Avoid On The Green Med Diet
  • Green Mediterranean Diet Four-Day Meal Plan
    • Day One
    • Day Two
    • Day Three
    • Day Four
  • Green Mediterranean Diet Recipes
    • Breakfasts
    • Lunches 
    • Dinner
  • What Do You Think?

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!

Pin this for later.

Filed Under: Learn With Me, Meal Plans

Previous Post: « What Food to Pack for A Ski Trip in 2021
Next Post: 30+ Ways to Use Alexa In the Kitchen »

Reader Interactions

The BEST 7-Day Beach Vacation Meal Plan With Recipes

Stale Hard Taco Shells? Taco Tuesday is Not Ruined! Here’s 1 Quick Hack

Here’s Kid-Friendly Broccoli Dinner That’s Ready In 25 Minutes And Always A Hit

What Exactly Is Hot Honey? Plus 20+ Ways To Use It

Learn How To Get Kids To Eat Vegetables With These 4 Easy Tips

Misfits Market Review 2021 – Can It Save You Money?

Comments

  1. Kalu says

    at

    Such a great post. I’ve been looking for a healthier way to eat and your post is perfect. Thanks!

    Reply
  2. Taffy says

    at

    thank you for such a helpful post. I am trying to live healthily so I will try to follow this diet

    Reply
  3. m et md says

    at

    for so long I wanted to change my diet, thanks for the ideas and recommendations!!

    Reply
  4. Rachael says

    at

    I have never heard of the Green Mediterranean diet, but it actually sounds really easy to follow and not that restrictive – much easier than Keto when you have kids!

    Reply
  5. Sharila says

    at

    I love this post! It is so well researched and written, and thank you for including a meal plan. This was my first time hearing of the green Mediterranean diet, and it was very helpful to see how it translates to daily eating.

    Reply
  6. Nancy Richardson says

    at

    I Am definitely on a mission to get healthy this year. This is PERFECT! I cannot wait to see what I am going to get in my inbox. This is exactly the kind of thing I have been looking for !

    Reply
  7. Kari says

    at

    I haven’t heard of this version before, but it totally makes sense! And the 4 day meal plan sounds amazing!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Let’s Connect

  • Email
  • Facebook
  • Instagram
  • Pinterest

Search the site

About Me

Mother, Wife, Curious Cook.

Kristen is a food lover who thinks about lunch and dinner while eating breakfast, plans outings around where to eat, and never stops thinking about food. When not in the kitchen you can find me outside chasing my two boys around or inside watching Bravo.

Recent Posts

Stale Hard Taco Shells? Taco Tuesday is Not Ruined! Here’s 1 Quick Hack

Learn How To Get Kids To Eat Vegetables With These 4 Easy Tips

Want more? Sign up for our newsletter! No spam, we promise!

Footer

Privacy Policy

Disclaimer

Terms and Conditions

Copyright © 2021 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress