Vegan meal plan for Mediterranean diet

Updated on Nov 22, 2024

Experience the Mediterranean diet in a vegan way with our plant-based meal plan. Featuring Mediterranean-inspired and vegan-friendly recipes, this plan offers a variety of delicious options that align with the principles of the Mediterranean diet. Enjoy the health benefits of this renowned eating pattern with a vegan twist.

Meal plan grocery list

Dry goods

Quinoa

Bulgur

Lentils

Chickpeas

Brown rice

Snacks & sweets

Hummus

Almonds

Walnuts

Flaxseeds

Chia seeds

Coffee & tea

Herbal tea

Mint tea

Spices & sauces

Olive oil

Oregano

Basil

Garlic

Fresh grocery

Tomatoes

Cucumbers

Bell peppers

Spinach

Kale

Oranges

Grapes

Avocado

Artichokes

Eggplant

Bakery

Whole-grain bread

Plant based

Vegan yogurt

Tofu

Meal plan overview

Experience the richness of the Mediterranean diet with our meal plan. Packed with heart-healthy and nutrient-rich recipes, this plan offers a variety of delicious options inspired by the Mediterranean culinary tradition. Enjoy flavorful meals that contribute to overall well-being on a vegan diet.

Vegan meal plan for Mediterranean diet exemplary product

Foods to eat

Abundant Vegetables: Base meals on a variety of colorful vegetables such as tomatoes, bell peppers, and leafy greens.
Whole Grains: Choose whole grains like bulgur, quinoa, and whole wheat bread for fiber and sustained energy.
Legumes: Include lentils, chickpeas, and black beans for plant-based protein and fiber.
Healthy Fats: Incorporate olive oil, olives, and avocados for monounsaturated fats that support heart health.
Nuts and Seeds: Include almonds, walnuts, and chia seeds for additional healthy fats, protein, and nutrients.
Fruits: Enjoy a variety of fruits such as berries, citrus, and figs for natural sweetness and essential vitamins.
Herbs and Spices: Flavor dishes with herbs like basil, oregano, and thyme, as well as spices such as cumin and cinnamon.
Plant-Based Proteins: Include tofu, tempeh, and plant-based alternatives for protein variety.
Hydration: Drink water and herbal teas to stay hydrated and support overall well-being.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.
Regular Health Checks: Monitor overall health and consult with healthcare providers for nutritional guidance.
Consult a Dietitian: Work with a registered dietitian to create a personalized vegan Mediterranean meal plan.

✅Tip

Incorporate hemp seeds into your salads or smoothies to increase omega-3 fatty acids intake, a key component of the Mediterranean diet typically obtained from fish.

Foods not to eat

Processed Vegan Alternatives: Limit heavily processed vegan alternatives and choose whole, minimally processed foods instead.
Salt: Use salt in moderation and focus on enhancing flavors with herbs and spices.
Sugar: Minimize added sugars, opting for natural sweetness from fruits when desired.
Refined Grains: Reduce intake of refined grains and choose whole grains for added nutritional benefits.
Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
Regular Exercise: Incorporate regular physical activity, which complements the Mediterranean lifestyle for overall well-being.
Consult a Healthcare Professional: For concerns about nutritional adequacy or individual health, consult with a healthcare provider.

Join 20M+ smart shoppers worldwide

Main benefits

The Vegan meal plan for the Mediterranean diet combines plant-based eating with the principles of the Mediterranean diet, focusing on fruits, vegetables, whole grains, nuts, and healthy fats.

Recommended nutrient breakdown

Protein: 10%

Fat: 35%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Olive oil and whole grains like quinoa and bulgur are staples that can be bought in bulk. Lentils, chickpeas, and hummus offer variety and are often cheaper when purchased in larger quantities. Fresh vegetables, leafy greens, and fresh fruits can be more cost-effective when bought in bulk. Nuts, seeds, and herbs are also more affordable in larger sizes.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

These snacks are in line with the nutritious and flavorful Mediterranean diet:

Olives and cheese
Whole grain pita with tzatziki
Fig and almond energy balls
Caprese salad (tomato, mozzarella, basil)
Roasted red peppers with feta
Fresh fruit with a handful of nuts
Grilled halloumi cheese

For a Vegan Mediterranean diet, hydration and nutrient-rich beverages are key. Water is the mainstay for hydration. Green tea and herbal teas provide antioxidants. Fresh vegetable juices offer vitamins and minerals. Almond or soy milk can be used as a dairy alternative for calcium and vitamin D.

Adopting a Vegan Mediterranean diet combines the heart-health benefits of the traditional Mediterranean diet with plant-based eating. This diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and seeds, all of which are fundamental. Olive oil is a staple for healthy fats, while herbs and spices provide flavor without the need for salt. This diet is rich in fiber, antioxidants, and healthy fats, which are beneficial for overall health.

Meal plan suggestion

Day 1

Breakfast:Chia pudding made with almond milk, topped with fresh berries and a sprinkle of nuts
Lunch:Chickpea salad with cucumbers, tomatoes, olives, red onion, and a lemon-tahini dressing, served with whole grain pita bread
Snack:Hummus with carrot and cucumber sticks
Dinner:Lentil and vegetable stew with a side of whole grain bread
Calories🔥: 1600-2400
Fat💧: 47g
Carbs🌾: 220g
Protein🥩: 70g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a weight loss meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!