Mediterranean meal plan for vegans
Listonic team
Updated on Nov 22, 2024
Perfectly tailored for a vegan lifestyle, the Mediterranean meal plan for vegans marries classic Mediterranean ingredients with purely plant-based choices. It's a creative and compassionate way of eating.
Focusing on fruits, vegetables, nuts, seeds, and whole grains, this plan offers a wholesome and delicious approach to vegan eating with a Mediterranean zest.
Meal plan grocery list
Fresh grocery
Spinach
Strawberries
Blueberries
Raspberries
Cucumbers
Tomatoes
Bell peppers
Mixed vegetables
Dairy & eggs
Eggs
Greek yogurt
Feta cheese
Plant based
Chia seeds
Lentils
Hummus
Almond milk
Almonds
Walnuts
Bakery
Whole grain bread
Spices & sauces
Olive oil
Fish & seafood
Salmon
Meal plan overview
Perfectly tailored for a vegan lifestyle, the Mediterranean meal plan for vegans marries classic Mediterranean ingredients with purely plant-based choices. It's a creative and compassionate way of eating.
Focusing on fruits, vegetables, nuts, seeds, and whole grains, this plan offers a wholesome and delicious approach to vegan eating with a Mediterranean zest.
Foods to eat
Whole Grains: Quinoa, barley, and whole wheat bread for carbohydrates and fiber.
Legumes: Chickpeas, lentils, and black beans for protein.
Nuts and Seeds: Almonds, flaxseeds, and hemp seeds for essential fats and proteins.
Plant-Based Proteins: Tofu, tempeh, and seitan.
Fruits and Vegetables: A diverse range for a variety of nutrients.
Healthy Fats: Olive oil, avocados, and coconut.
Plant-Based Dairy Alternatives: Almond milk, soy yogurt, and cashew cheese.
Herbs and Spices: To add flavor and nutrients without extra calories.
✅Tip
Foods not to eat
All Animal Products: Including meat, dairy, eggs, and fish.
Processed Vegan Foods: Often high in sodium and artificial ingredients.
Refined Grains and Sugars: Such as white bread and sugary snacks.
Fried Foods: High in unhealthy fats.
High-Fat Plant Foods: In excess, like avocados and nuts.
Alcohol and Sugary Beverages: Can be high in empty calories and sugars.
Artificial Sweeteners: Not in line with a whole foods approach.
Trans Fats: Found in some processed and fast foods.
Read more about key products
Main benefits
The Mediterranean meal plan for vegans combines the healthful and diverse aspects of the Mediterranean diet with a strictly plant-based regimen. It includes a wide array of fruits, vegetables, whole grains, legumes, nuts, and seeds, ensuring a rich intake of nutrients. This plan excludes all animal products, focusing on high-fiber, nutrient-dense foods that support overall health. The inclusion of healthy fats from sources like olive oil and the variety of plant-based proteins ensures a balanced diet. This meal plan is ideal for vegans seeking to enjoy the flavors and health benefits of Mediterranean cuisine, maintaining a nutritious and ethically aligned diet.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Delightful vegan snacks that align with the Mediterranean Diet:
- Vegetable sushi rolls with avocado
- Chickpea salad with cucumbers and tomatoes
- Roasted brussels sprouts with balsamic glaze
- Stuffed grape leaves (dolmas)
- Quinoa tabbouleh
- Artichoke hearts with lemon zest
- Baba ganoush with carrot sticks
Vegans following the Mediterranean diet should focus on water for hydration, plant-based milks like almond or soy milk, herbal teas, freshly squeezed vegetable and fruit juices for added nutrients, and avoiding animal-derived beverages, including limiting coffee and alcohol.
Meal plan suggestion
Day 1
- Breakfast: Smoothie with spinach, banana, almond milk, and a tablespoon of flaxseeds (calories: 280, protein: 6g, carbs: 40g, fat: 10g)
- Lunch: Chickpea and vegetable salad with olive oil and lemon dressing (calories: 400, protein: 15g, carbs: 50g, fat: 15g)
- Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
- Dinner: Quinoa stuffed bell peppers with a side of steamed broccoli (calories: 450, protein: 15g, carbs: 60g, fat: 15g)
Day 2
- Breakfast: Oatmeal with almond milk, topped with sliced almonds and berries (calories: 300, protein: 8g, carbs: 45g, fat: 12g)
- Lunch: Lentil soup with a side of whole grain pita (calories: 400, protein: 18g, carbs: 60g, fat: 10g)
- Snack: A handful of mixed nuts (calories: 180, protein: 5g, carbs: 6g, fat: 16g)
- Dinner: Eggplant and chickpea tagine with couscous (calories: 500, protein: 15g, carbs: 75g, fat: 15g)
Day 3
- Breakfast: Chia seed pudding made with coconut milk and topped with fresh mango (calories: 350, protein: 6g, carbs: 30g, fat: 20g)
- Lunch: Mediterranean vegetable wrap with hummus and whole grain tortilla (calories: 400, protein: 12g, carbs: 50g, fat: 20g)
- Snack: Sliced apple and a tablespoon of almond butter (calories: 200, protein: 4g, carbs: 25g, fat: 10g)
- Dinner: Vegan paella with a variety of vegetables and tofu (calories: 450, protein: 18g, carbs: 60g, fat: 15g)
Day 4
- Breakfast: Whole grain toast with avocado and tomato slices (calories: 300, protein: 6g, carbs: 30g, fat: 15g)
- Lunch: Greek salad with cucumber, tomatoes, olives, and a side of falafel (calories: 400, protein: 12g, carbs: 40g, fat: 22g)
- Snack: Roasted chickpeas (calories: 150, protein: 8g, carbs: 20g, fat: 4g)
- Dinner: Stuffed zucchini with quinoa and pine nuts (calories: 400, protein: 14g, carbs: 50g, fat: 18g)
Day 5
- Breakfast: Almond yogurt with granola and berries (calories: 280, protein: 6g, carbs: 35g, fat: 12g)
- Lunch: Tomato and white bean soup with a side of arugula salad (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
- Snack: A piece of fruit and a small handful of nuts (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
- Dinner: Grilled vegetable kebabs with a side of tabbouleh (calories: 400, protein: 12g, carbs: 60g, fat: 12g)
Day 6
- Breakfast: Smoothie bowl with spinach, almond milk, banana, and a sprinkle of seeds (calories: 320, protein: 8g, carbs: 40g, fat: 12g)
- Lunch: Vegan moussaka (calories: 400, protein: 12g, carbs: 50g, fat: 18g)
- Snack: Sliced cucumbers and bell peppers with baba ganoush (calories: 150, protein: 4g, carbs: 15g, fat: 8g)
- Dinner: Cauliflower steaks with olive tapenade and a side of lemony kale (calories: 350, protein: 10g, carbs: 30g, fat: 20g)
Day 7
- Breakfast: Baked avocado with tomato and basil (calories: 300, protein: 4g, carbs: 15g, fat: 25g)
- Lunch: Roasted vegetable and quinoa salad with lemon-tahini dressing (calories: 450, protein: 15g, carbs: 55g, fat: 20g)
- Snack: Fresh fruit with a handful of almonds (calories: 200, protein: 5g, carbs: 25g, fat: 12g)
- Dinner: Vegan ratatouille with a side of polenta (calories: 400, protein: 8g, carbs: 60g, fat: 15g)
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