How To Make the Most of the Mediterranean Diet as a Vegetarian

For so many people, having a balanced diet is out of reach. But as we get older, we’ve all got to be more aware of how healthy we are eating. The Mediterranean diet has long been touted as one of the best diets for heart health and for weight control, but a lot of people have fish as part of the Mediterranean diet. What does it take to ensure that you can enjoy the benefits of a Mediterranean diet as a vegetarian? 

Focus on the Good Quality Fats

One of the key aspects of the Mediterranean diet is olive oil. Searching for a reputable brand to purchase your olive oil is important, so you want to consider Gundry MD Olive Oil reviews to ensure you purchase authentic and good quality olive oil. It’s important to go for high-quality extra virgin olive oil rather than standard shop-bought olive oil. Having olive oil from a single source is peace of mind that you’ve bought high quality, and thankfully there are plenty of brands out there, such as Kyneton Olive Oil to get you started. 

Do Not Worry About Protein! 

The Mediterranean diet is naturally low in red meat but high in fatty fish like salmon, mackerel or, tuna. When you are doing the Mediterranean diet as a vegetarian, you don’t have to worry about protein deficits, as long as you are eating a varied diet. Part of the Mediterranean diet means having a lot more whole grains and beans, but you can also benefit from additional protein, such as dairy, eggs, and nuts. If you are vegan, you can still go for tofu or quinoa, which is a complete protein. It’s important to make sure you are getting the same amount of protein out of the foods you are eating that are available in animal products. For example, if you are looking to get a high amount of protein from something like a 3-oz chicken, you would need to have two tins of black beans to come anywhere close, which is why having a lot of fat in the source of olive oil makes a big difference. 

Getting Omega-3 Fatty Acids

The biggest obstacle for strict vegetarians having a Mediterranean diet is the omega-3s. Fish contains a lot of omega-3, but there are ways around this, such as eating more flax seeds, chia seeds, walnuts, or seaweed. You could also benefit from supplements with either fish oil or if you don’t eat any fish sources, you can get a supplement derived from algae.

Focus on the Produce

One of the most important parts of the Mediterranean diet is the servings of fruits and vegetables every single day. Upping your fruit and vegetable intake is so important. The vegetable should be the star on your plate, and the best approach is to choose produce that’s in season, but also make meals out of the sides. 

The Mediterranean diet has long been considered the key to your health. The diet is a great mix of whole grains, pulses, seeds, and plenty of fruits and vegetables. As long as you are focusing on whole foods, you should get that all-important nutrient balance, even if you are not eating meat.

*This is a collaboration post