Living a healthy lifestyle is all about embracing a healthy diet. and the Mediterranean diet is one such diet that offers a wealth of health benefits—without being ecologically damaging. But did you know that one type of Mediterranean diet is an even greater version of “healthy”? This is the Green Mediterranean Diet.
The Green Mediterranean diet, as the name indicates, is a type of traditional Mediterranean diet that includes more green vegetables, fruits, and salads. With a greater focus on vegetables, fruits, nuts, whole grains, seeds, and legumes, this diet delivers certain benefits, such as a reduction in inflammation and insulin resistance, strong cardiovascular health, and optimal energy levels.
So, what sets this green Mediterranean diet apart from other types of diet? Let’s find out.
A Brief Look on the Green Mediterranean Diet
Did you know that, according to a study, animal-based foods account for over 57% of global greenhouse gas emissions? On the other hand, plant-based foods account for only 29% of these gas emissions.
This “plant-based” diet is present in the green Mediterranean diet, which emphasizes the use of sustainable food choices. However, this does not imply that the food choices offered by the traditional Mediterranean diet are completely replaced.
Rather, the green Mediterranean diet builds up on the consumption of olive oil, fish, and moderate amounts of dairy products to offer sustainable, “greener” food choices.
The traditional Mediterranean diet emphasizes choosing whole grains, fats, vegetables, beans, and legumes, and limits the intake of processed food and meat.
But, the main difference between the traditional Mediterranean diet and green Mediterranean diet is that the latter cuts red meat and processed food entirely, replacing it with plant-based foods.
Let’s look more closely into the differences between the two:
Traditional Vs. the Green Mediterranean Diet
- The plant food factor:
The traditional Mediterranean diet is a unique one–it focuses on plant-based foods such as fruits, vegetables, legumes, whole grain, and nuts, with a moderate amount of meat, fish, and poultry. On the other hand, the green Mediterranean diet strongly emphasizes on including leafy vegetables such as collard greens, broccoli, spinach, and kale. It also includes plant-based proteins such as beans and lentils.
- The inclusion of sustainable foods:
Sustainability is a factor often overlooked by the traditional Mediterranean diet. Take the example of seafood, a commonly used food item in the traditional Mediterranean diet. This seafood may be healthy, but it is not always environmentally sustainable. On the other hand, the green mediterranean diet incorporates sustainable food choices and encourages consumption of organic and seasonal produce, thus reducing the carbon footprint.
- More antioxidants:
Olive oil, fruits, and vegetables that are a part of the traditional Mediterranean diet contain a variety of antioxidants that are essential for the human body. The green Mediterranean diet enhances its antioxidant content further by including more fruits and vegetables (especially the green, leafy ones) that have more antioxidants and phytochemicals.
- Less meat:
The traditional Mediterranean diet allows moderate consumption of red meat and processed foods, such as meat. But these processed foods may have detrimental environmental implications. Conversely, the green Mediterranean diet introduces plant-based proteins in place of red meat. This plant-based protein is derived from legumes, nuts, and seeds.
What to Eat on a Green Mediterranean Diet—A 7-Day Diet Plan
Whether you are interested in losing weight or just trying to “detox” and rid your body of harmful food effects, you need to incorporate the green Mediterranean diet in your lifestyle. Here is a proposed 7-Day diet plan on the principles of green Mediterranean diet:
DAY 1: Monday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
| Breakfast | Spinach and feta omelet | 22.8 | 17.2 | 12 | 2 | 260 |
| Snack | Hummus with whole grain pita bread and green tea | 10 | 8 | 30 | 6 | 250 |
| Lunch | Quinoa salad with sides of cucumber, feta cheese, tomatoes, and olives | 15 | 12 | 40 | 8 | 350 |
| Dinner | Grilled salmon with roasted asparagus | 25 | 15 | 10 | 5 | 300 |
| Total Calories | 1160 grams |
DAY 2: Tuesday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
| Breakfast | Greek yogurt with honey and apples | 15 | 5 | 40 | 6 | 300 |
| Snack | Almonds and granola bar with green tea | 8 | 12 | 30 | 5 | 250 |
| Lunch | Salmon patties with a side of cucumber and kale salad | 20 | 15 | 10 | 6 | 300 |
| Dinner | Grilled chicken with cucumbers, tomatoes, feta cheese, and olives | 30 | 15 | 10 | 5 | 350 |
| Total Calories | 1200 |
DAY 3: Wednesday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories (g) |
| Breakfast | Avocado toast with cherry tomatoes | 5 | 15 | 30 | 8 | 250 |
| Snack | Edamame beans with a side of cucumber salad | 18 | 8 | 20 | 10 | 250 |
| Lunch | Greek-style stuffed bell peppers with quinoa and feta cheese | 15 | 10 | 35 | 8 | 300 |
| Dinner | Baked cod fish with grilled eggplant dip | 25 | 10 | 15 | 6 | 280 |
| Total Calories | 1080 |
DAY 4: Thursday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories (g) |
| Breakfast | Green smoothie with kale, almonds, dates, and chia seeds | 10 | 15 | 30 | 8 | 250 |
| Snack | Baked Zucchini with thyme and parmesan | 5 | 8 | 10 | 3 | 120 |
| Lunch | Greek black eyed peas stew | 10 | 10 | 20 | 8 | 250 |
| Dinner | Eggplant parmesan with a side of whole grain pasta | 10 | 10 | 30 | 8 | 300 |
| Total Calories | 920 |
DAY 5: Friday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories (g) |
| Breakfast | Oatmeal with sliced bananas and avocados | 5 | 10 | 30 | 10 | 250 |
| Snack | Mixed nuts and dry fruits | 7 | 10 | 20 | 5 | 300 |
| Lunch | One-pan chicken and rice with broccoli | 25 | 5 | 30 | 5 | 400 |
| Dinner | Shakshuka with a side of cucumber salad | 15 | 3 | 10 | 2 | 50 |
| Total Calories | 1000 |
DAY 6: Saturday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories (g) |
| Breakfast | Chia seeds pudding with mixed berries | 8 | 11 | 30 | 15 | 260 |
| Snack | Kale chips | 3 | 7 | 10 | 5 | 150 |
| Lunch | Slow cooked Mediterranean lentil soup with cucumber salad | 12 | 6 | 30 | 9 | 170 |
| Dinner | Zucchini noodle caprese | 10 | 10 | 15 | 5 | 250 |
| Total Calories | 830 |
DAY 7: Sunday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories (g) |
| Breakfast | Whole grain toast with poached eggs and avocados | 15 | 10 | 25 | 8 | 350 |
| Snack | Mediterranean chickpea egg salad with green tea | 10 | 15 | 20 | 8 | 350 |
| Lunch | Salmon with warm tomato-olive salad and kale | 29 | 15 | 5 | 4 | 280 |
| Dinner | Roasted beet hummus with sauteed spinach | 8 | 12 | 25 | 9 | 250 |
| Total Calories | 1230 |
Green Mediterranean Diet—The Pros
- The Green Mediterranean diet is rich in antioxidants, vitamins ( vitamin C and E), and minerals (potassium and magnesium), which protects the cells from damage and repair them.
- The diet offers a way out of harmful impact to the environment by introducing plant-based foods such as vegetables and fruits.
- By limiting the use of animal protein and replacing it with plant-based protein, the green Mediterranean diet reduces the carbon footprint significantly
- The high fiber content of the green diet means that you can feel fuller for longer, and is an ideal diet to follow if you want to shed some extra pounds.
- Leafy green vegetables, olive oil, and nuts have anti-inflammatory properties that reduce inflammation in the body and boost immunity.
- The green Mediterranean diet is not only good for cardiovascular health, it also supports cognitive functions, thereby promoting brain development and reducing the risk of cognitive degeneration.
Green Mediterranean Diet—The Cons
- The green Mediterranean diet requires the purchase of fresh produce, which may be costly at times, even more than processed foods
- The preparation time required for preparing the green diet and cooking the meals from scratch is more than preparing pre-cooked, processed foods. It is, therefore, not so ideal for individuals who want a quick snack or are short on time
- By using only fresh produce and green vegetables, the green Mediterranean diet restricts food choices significantly. Some people may find these restrictions difficult to follow
- A green Mediterranean diet may be difficult to implement in a social situation. For instance, at restaurants and social gatherings, it may be tough to arrange green diet options
- There may be some cultural barriers to adoption of the green Mediterranean diet, as it may not be well accepted by family and friends.
The Final Verdict—Should You Eat the Green Mediterranean Diet?
The traditional Mediterranean diet has long been hailed as a healthy alternative to other diets. This is because it incorporates fruits, vegetables, nuts, legumes, olive oil, seafood, and seeds into the daily diet. This is the reason why more people are switching to this traditional Mediterranean diet in an attempt to make healthy, sustainable, and environmentally friendly food choices.
But although the traditional Mediterranean diet plan is a generalized form of diet, the green Mediterranean diet is more of a “prescribed” version of the diet. It takes inspiration from the traditional Mediterranean diet and adds more “green” foods to it. This, however, does not mean that one has to strictly follow the ‘green’ diet to witness the results. A person can still use their preferred food choices and add the ‘green’ part to get healthier food combinations. For example, they can use the “brewed green tea” with the regular salmon salads, or toss in a green cucumber salad with chicken pasta.
Results have shown that the Mediterranean diet is beneficial for human health, as well as the environment. This is why it is recommended to eat a green Mediterranean diet, as it has no detrimental effects, both in the long and short term.
Read more articles:
For further exploration into healthy eating habits and dietary strategies, consider these articles:
- Eating Healthy on a Budget: Tips and Tricks for Nutritious and Affordable Meals
- Healthy Eating for Adults: Essential Tips for Maintaining a Balanced Diet
- Tools for a Healthy Mindset: Strategies to Foster Mental Well-Being
- Intermittent Fasting Benefits: Understanding the Potential Health Effects
- Benefits of Turmeric and Curcumin: Understanding Their Health Properties
These articles provide valuable insights and practical tips for maintaining a healthy lifestyle and optimizing overall well-being.
