Mediterranean meal plan for vegetarian

Written byListonic team

Updated on Nov 22, 2024

The Mediterranean meal plan for vegetarians is a vibrant twist on traditional Mediterranean eating. It's all about celebrating plant-based foods without sacrificing flavor or nutrition.

Rich in vegetables, legumes, whole grains, and healthy fats, this plan is a delight for vegetarians who crave a Mediterranean touch in their meals.

Meal plan grocery list

Dairy & eggs

Greek yogurt

Feta cheese

Eggs

Dry goods

Quinoa

Brown rice

Lentils

Chickpeas

Walnuts

Almonds

Fresh grocery

Fresh berries

Cherry tomatoes

Cucumber

Carrots

Portobello mushrooms

Assorted vegetables for roasting

Eggplant

Lemon

Baking goods

Whole grain bread

Whole-grain pita bread

Snacks & sweets

Honey

Hummus

Spices & sauces

Olive oil

Cinnamon

Plant based

Olives

Meal plan overview

The Mediterranean meal plan for vegetarians is a vibrant twist on traditional Mediterranean eating. It's all about celebrating plant-based foods without sacrificing flavor or nutrition.

Rich in vegetables, legumes, whole grains, and healthy fats, this plan is a delight for vegetarians who crave a Mediterranean touch in their meals.

Mediterranean meal plan for vegetarian exemplary product

Foods to eat

Whole Grains: Quinoa, brown rice, and whole wheat pasta for energy and fiber.
Legumes: Beans, lentils, and chickpeas for protein and iron.
Nuts and Seeds: Almonds, walnuts, and chia seeds for healthy fats and protein.
Dairy and Eggs: If included, for protein and calcium.
Fruits and Vegetables: A wide variety for vitamins and minerals.
Healthy Fats: Olive oil and avocados for monounsaturated fats.
Herbs and Spices: To flavor dishes without adding calories.
Plant-Based Milk Alternatives: Such as almond milk and soy milk.

✅Tip

Incorporate plant-based sources of protein such as beans, lentils, and tofu into meals to meet protein needs while following a Mediterranean diet.

Foods not to eat

Meat and Fish: As a vegetarian diet excludes these.
Processed Vegetarian Foods: Often high in sodium and preservatives.
Refined Grains and Sugars: White bread, pastries, and sugary snacks.
Fried and Fast Foods: High in unhealthy fats and calories.
High-Fat Dairy Products: In excess, especially if high-fat cheese and cream.
Alcohol and Sugary Beverages: Can be high in empty calories.
Artificial Sweeteners: Not ideal for a natural Mediterranean diet.
Trans Fats: Found in some processed snacks and baked goods.

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Main benefits

The Mediterranean meal plan for vegetarians seamlessly integrates the rich flavors and nutritional benefits of Mediterranean cuisine with a plant-based diet. It focuses on a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds, providing a wide range of nutrients essential for health. Healthy fats are included through olive oil and avocados. This plan ensures that vegetarians enjoy a balanced diet rich in fiber, vitamins, minerals, and antioxidants, supporting overall health. The diversity of ingredients and flavors makes this meal plan both satisfying and enjoyable, catering to the nutritional needs of vegetarians while embracing the Mediterranean culinary tradition.

Recommended nutrient breakdown

Protein: 10%

Fat: 35%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on plant-based protein sources like Greek yogurt, honey, and walnuts, which can be more economical when bought in larger sizes. Quinoa, cherry tomatoes, and cucumber are essential for a vegetarian diet and can be more affordable when purchased in season. Whole grain bread, lentils, and almonds are also cost-effective when bought in bulk. Consider making your own hummus and granola to save money.

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Extra tips

Vegetarian-friendly snacks that are delicious and nutritious:

Caprese salad with tomatoes, mozzarella, and basil
Vegetable spring rolls
Roasted cauliflower bites
Greek salad with feta cheese and olives
Stuffed bell peppers with quinoa and vegetables
Bruschetta with tomato and basil
Spinach and cheese stuffed mushrooms

Vegetarians on the Mediterranean diet can enjoy water as their primary drink for hydration, herbal teas for relaxation and health benefits, freshly squeezed fruit and vegetable juices for nutrient intake, soy or almond milk as dairy alternatives, and coffee or tea in moderation.

For vegetarians, the Mediterranean diet offers a seamless adaptation. Focus on legumes, nuts, and seeds for protein; these are essential for maintaining muscle and overall health. Eggs and dairy products, if included, provide additional protein and nutrients. A wide variety of fruits and vegetables ensures a comprehensive intake of vitamins and minerals, while olive oil provides healthy fats.

Meal plan suggestion

Day 1

Breakfast: Greek yogurt with honey, walnuts, and fresh berries (calories: 300, protein: 15g, carbs: 30g, fat: 10g)
Lunch: Quinoa salad with cherry tomatoes, cucumber, feta cheese, and olives, dressed with olive oil and lemon juice (calories: 400, protein: 10g, carbs: 50g, fat: 20g)
Snack: Hummus with carrot and cucumber sticks (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
Dinner: Grilled portobello mushrooms with a side of roasted vegetables and a small portion of brown rice (calories: 500, protein: 8g, carbs: 40g, fat: 22g)

Day 2

Breakfast: Whole grain toast with avocado and poached eggs (calories: 350, protein: 20g, carbs: 30g, fat: 18g)
Lunch: Lentil soup with a side of whole-grain pita bread (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Eggplant parmigiana with a side of mixed greens (calories: 450, protein: 18g, carbs: 35g, fat: 25g)

Day 3

Breakfast: Oatmeal with sliced banana and a sprinkle of cinnamon (calories: 300, protein: 8g, carbs: 55g, fat: 5g)
Lunch: Chickpea and vegetable stew (calories: 350, protein: 12g, carbs: 50g, fat: 10g)
Snack: Fresh fruit salad (calories: 120, protein: 2g, carbs: 30g, fat: 1g)
Dinner: Stuffed bell peppers with quinoa, black beans, and vegetables (calories: 400, protein: 12g, carbs: 50g, fat: 15g)

Day 4

Breakfast: Smoothie with spinach, Greek yogurt, banana, and flaxseeds (calories: 350, protein: 15g, carbs: 40g, fat: 15g)
Lunch: Mediterranean vegetable wrap with hummus and whole grain tortilla (calories: 400, protein: 10g, carbs: 50g, fat: 20g)
Snack: Whole grain pita chips with tzatziki sauce (calories: 180, protein: 6g, carbs: 25g, fat: 8g)
Dinner: Baked tofu with a side of roasted Brussels sprouts and a small portion of couscous (calories: 450, protein: 18g, carbs: 45g, fat: 20g)

Day 5

Breakfast: Greek yogurt parfait with granola and fresh fruit (calories: 300, protein: 10g, carbs: 45g, fat: 10g)
Lunch: Caprese salad with whole grain bread (calories: 350, protein: 15g, carbs: 35g, fat: 18g)
Snack: Sliced apple with a handful of walnuts (calories: 200, protein: 4g, carbs: 20g, fat: 12g)
Dinner: Vegetarian paella with a variety of seasonal vegetables (calories: 400, protein: 10g, carbs: 70g, fat: 10g)

Day 6

Breakfast: Chia seed pudding made with almond milk and topped with fresh mango (calories: 280, protein: 6g, carbs: 30g, fat: 15g)
Lunch: Falafel with tahini sauce and a side of Greek salad (calories: 450, protein: 12g, carbs: 60g, fat: 20g)
Snack: Celery sticks with almond butter (calories: 150, protein: 5g, carbs: 6g, fat: 12g)
Dinner: Ratatouille with a side of polenta (calories: 400, protein: 8g, carbs: 55g, fat: 18g)

Day 7

Breakfast: Smoothie bowl with kale, almond milk, banana, and a sprinkle of nuts (calories: 350, protein: 10g, carbs: 40g, fat: 15g)
Lunch: Roasted vegetable and goat cheese salad (calories: 350, protein: 15g, carbs: 25g, fat: 20g)
Snack: A handful of mixed dried fruits and nuts (calories: 200, protein: 5g, carbs: 30g, fat: 10g)
Dinner: Grilled portobello steaks with a side of quinoa and roasted vegetables (calories: 400, protein: 12g, carbs: 45g, fat: 20g)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️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.

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