Mediterranean Diet has gained a lot of popularity in recent years due to its many health benefits. The diet helps track blood pressure levels, cholesterol (both LDL and HDL) under control, and triglycerides in line. The traditional version focuses mainly on eating a plant-based diet that also includes vegetables, fruits, whole grains, and limited eating of red meat, processed food, and red wine.

The modern version called the green Mediterranean diet also attracts a lot of eyeballs. The diet is also seen as an improvised version of the traditional Mediterranean diet [1].

Furthermore, let us see what exactly the green Mediterranean diet is?

What Is The Green Mediterranean Diet?

green mediterranean diet

The green Mediterranean diet also focuses on plant-based protein and food items low in calories and carbohydrates. The diet also completes red meat and processed food items.

It also emphasizes food items high in polyphenol foods like mankai (duckweed), green tea, olive oil, walnuts, almonds, broccoli, etc. Duckweed is also high in protein, iron, and vitamin B12.

According to research, many health benefits are also associated with the green med diet. It also improves bad LDL levels and blood pressure and reduces cholesterol, cardiovascular disease risk, and inflammatory markers [2].

Furthermore, many studies show plant proteins help to increase longevity and are more environmentally friendly options [3].  

You should always consult your healthcare provider before making any significant diet changes.

Green Mediterranean Diet vs. Traditional Mediterranean Diet

The two are also quite similar. Moreover, the green version eliminates red meat and replaces it with plant-based proteins, including quinoa, tofu, soy, seitan, edamame, etc.

While consumption of other food items like whole grains, vegetables, fruits, nuts, etc., remains the same.

Mediterranean DietGreen Meditarrean Diet
VegetablesDuckweed
FruitsWalnuts
LentilsGreen Tea
NutsGreen Smoothies
Whole GrainsPlant-Based Foods
Seafood and FishSalmon with roasted root vegetables
Red MeatGreen Vegetables
Red Wine Fruits

Green Mediterranean Diet Food List

plant based diet

The green Mediterranean food diet also emphasizes consuming plant-based food items and plant-based protein mankai (duckweed). Duckweed is an aquatic plant and is also high in omega-3 fatty acids. It can also be consumed in the form of smoothies and shakes. Hemp, flax, and chia seeds are also good sources of omega 3s.

Walnuts and green tea can also be consumed daily.

Food items that are also encouraged to eat in the green med diet.

  • Plant-based protein – Mankai (duckweed)
  • Leafy and green vegetables
  • Non–starch vegetables like broccoli, green beans, onions, cauliflower, etc
  • Fruits
  • Green tea
  • Water (to stay hydrated)
  • Eggs
  • Yogurt and cheese
  • Seeds and Nuts
  • Olive Oil
  • Herbs and Spices
  • Fish and Chicken (in moderate quantities)

Foods that also have to be avoided as per the green Mediterranean diet includes:

  • Red meat
  • Processed food items like chips, crackers, packets of food, etc
  • Soda and other sweetened beverages like Coke and Pepsi
  • Desserts and excess sugary items

What to Eat on the Green Mediterranean Diet?

lentils

The Green Med diet encourages you to also eat a handful of walnuts, duckweed protein shakes every day, and cinnamon green tea. Moreover, it requires you to cut down on red meat completely.

You can also eat everything under the sun produced naturally and unprocessed. Moreover, all vegetables like tomatoes, cauliflower, beans, spinach, kale, etc., and fruits are on the menu. Wholegrains like farro, barley, oats, and nuts are also included in the green med diet.

Super Slimming Powers of Green Mediterranean Diet

The green Mediterranean diet can also help reduce weight as it is a low-calorie diet. It encourages consuming a whole food, plant-based protein food options, green veggies, etc., instead of processed food items which result in losing extra pounds.

The diet also consists of polyphenols that work as an antioxidant. It also flushes toxins out of the body and promotes weight loss. Moreover, some studies show that a green med diet enriched with green tea and walnuts helps burn extra fats effectively.

According to a heart study, a group of participants following a green med diet lost 14 lbs on average and lost more belly fat. The diet can also lower your risk for type 2 diabetes, stroke, and heart disease, as per the Centers for Disease Control and Prevention (CDC) [4].

Green Mediterranean Diet Meal Plan

green smoothies

Sample Diet Plan

Hers’s a 7-Day Sample Green Mediterranean Diet Meal Plan based on several studies [5]

DaysBreakfastAfternoon SnackLunchEvening SnackDinner
 
Day 1A cup of cottage cheese, omelet,
1 cup of green tea with cinnamon
Green tea with cinnamonA plate of fish with olive oil,
a bowl of salad with red onion, vinaigrette, 
a side of green beans 
Green tea with a handful of almondsMankai shake with almonds, fruits,
Green tea
Day 2A cup of yogurt, 
a plate of shakshuka,
1 cup of green tea with cinnamon 
Green tea with cinnamonA chicken breast, 
green salad,
a side of veggie -cauliflower 
Green tea, 
small tuna salad
Mankai shake with almonds, fruits,
Green tea
Day 3A side of tuna salad, an omelet,
1 cup of green tea with cinnamon
Green tea with cinnamonA chicken breast,
a green salad,
a side of veggie – broccoli
Green tea with a handful of almondsMankai shake with almonds, fruits,
Green tea
Day 4A cup of cottage cheese, omelet with herbs,
1 cup of green tea with cinnamon
Green tea with cinnamonBaked fish with olive oil,
a green salad,
a side of veggie-cauliflower 
Green tea with a handful of almondsMankai shake with almonds, fruits,
Green tea
Day 5A cup of cottage cheese,
a bowl of shakshuka,
1 cup of green tea with cinnamon
Green tea with cinnamonBaked fish with olive oil,
a green salad,
a side of veggie-green beans
Green tea,  small tuna saladMankai shake with almonds, fruits,
Green tea
Day 6A serving of tuna salad, whole-wheat pita bread, 1 cup of green tea with cinnamonGreen tea with cinnamonA grilled chicken breast served
a green salad,
veggie –  broccoli
Green tea with a handful of almondsMankai shake with almonds, fruits,
Green tea
Day 7A cup of low-fat Greek yogurt scrambled eggs,
1 cup of green tea with cinnamon
Green tea with cinnamonBaked fish with olive oil,
a green side salad,
roasted veggie – cauliflower
Green tea with a handful of almondsMankai shake with almonds, fruits,
Green tea

Bottom Line

The green Mediterranean diet is also seen as a modern Mediterranean diet. Moreover, it is more prescribed and planned and slightly edge over the traditional version.

It also focuses more on plant-based food and protein like mankai for a healthy and nutritional lifestyle. Furthermore, the diet offers many health benefits like controlling blood pressure, reducing cholesterol, cardiovascular disease risk, etc. The best diet is also the one you can follow long term.

Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.

Editorial References And Fact-Checking

  • Tsaban, G., Yaskolka Meir, A., Rinott, E., Zelicha, H., Kaplan, A., Shalev, A., Katz, A., Rudich, A., Tirosh, A., Shelef, I., Youngster, I., Lebovitz, S., Israeli, N., Shabat, M., Brikner, D., Pupkin, E., Stumvoll, M., Thiery, J., Ceglarek, U., . . . Shai, I. (2020, November 23). The effect of green Mediterranean diet on cardiometabolic risk; a randomised controlled trial. Heart, 107(13), 1054–1061. https://doi.org/10.1136/heartjnl-2020-317802
  • Healthy Weight. (2021, April 28). Centers for Disease Control and Prevention. Retrieved September 14, 2022, from https://www.cdc.gov/diabetes/managing/healthy-weight.html
  • Kitada, M., Ogura, Y., Monno, I., & Koya, D. (2019). The impact of dietary protein intake on longevity and metabolic health. EBioMedicine43, 632–640. https://doi.org/10.1016/j.ebiom.2019.04.005

Author

  • Sarika Moghe

    With her Master in Business Adminstration (MBA), Sarika has explored numerous industries and picked up valuable experiences and skills along the way. She is now a professional content writer and meditation instructor who enjoys helping and empowering people to get deeper in touch with their physical, mental, and emotional wellness. Sarika also has experience as a social media manager and research and marketing professional, which equips her to communicate effectively through her articles. LinkedIn

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With her Master in Business Adminstration (MBA), Sarika has explored numerous industries and picked up valuable experiences and skills along the way. She is now a professional content writer and meditation instructor who enjoys helping and empowering people to get deeper in touch with their physical, mental, and emotional wellness. Sarika also has experience as a social media manager and research and marketing professional, which equips her to communicate effectively through her articles. LinkedIn