Mediterranean meal plan for vegans
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
- Spinach
- Whole grain bread
- Eggs
- Greek yogurt
- Chia seeds
- Strawberries
- Blueberries
- Raspberries
- Lentils
- Cucumbers
- Tomatoes
- Feta cheese
- Olives
- Olive oil
- Almonds
- Bell peppers
- Hummus
- Salmon
- Mixed vegetables
- Almond milk
- Walnuts
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
Use tahini or hummus as a creamy salad dressing alternative to add flavor and healthy fats to meals without using animal products.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A Mediterranean meal plan for vegans can be both satisfying and delicious with these alternatives:
- For a protein boost, consider using hemp seeds instead of chia seeds in smoothies and salads.
- Try coconut cream instead of coconut milk for a richer, creamier texture in dishes.
- Swap out quinoa for freekeh to add a different flavor and texture to your meals.
- Incorporate nutritional yeast instead of almond cheese for a cheesy flavor in vegan recipes.
- Use sunflower seed butter instead of almond butter for a unique spread on whole grain bread.
How to budget on this meal plan
Opt for a variety of vegetables like spinach, banana, and almond milk, buying them in season for better prices. Bulk-buying nuts and seeds like almonds and flaxseeds can lead to significant savings. Homemade almond butter and coconut yogurt can be more economical than store-bought versions. Consider making your own vegan-friendly pancake mix using almond flour and coconut flour.
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
Vegans can also thrive on a Mediterranean diet by substituting animal proteins with plant-based sources such as legumes, nuts, and seeds, which are already integral to the diet. Fortified plant-based alternatives can substitute for dairy and provide necessary vitamins like B12 and D. This diet is rich in vegetables, fruits, whole grains, and healthy fats, ensuring a well-rounded intake of essential nutrients.
Meal plan suggestions
Mediterranean Meal Plan for Vegans
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)
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
