The Green Mediterranean Diet Is A Plant-Based Nutrition Plan On Steroids
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If you’re on a mission to supercharge your nutrition, you’ve likely come across the standard Mediterranean diet. It’s been around since the 1960s and experts sing its praises year after year thanks to the major health benefits like disease prevention, weight loss, and longevity. But there’s a new version on the block that’s gaining popularity: the green Mediterranean diet.
Here's a quick rundown: “The green Mediterranean diet is a variation of the Mediterranean diet that contains more plants, with the unique addition of duckweed and green tea, and less animal protein than the original version,” says Kristin Kirkpatrick, RD, a registered dietitian with the Department of Wellness and Prevention Medicine at the Cleveland Clinic and co-author of Regenerative Health. It also encourages limited (if any) animal-based proteins, sugar, refined grains, and processed snacks, she explains.
Meet the experts: Kristin Kirkpatrick, RD, is a registered dietitian with the Department of Wellness and Prevention Medicine at the Cleveland Clinic and co-author of Regenerative Health. Kim Shapira, RD, is a registered dietitian and founder of the Kim Shapira Method. Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
But is the green version better or healthier than the original? Maybe! Ahead, experts break down everything you need to know about the green Mediterranean diet, including the benefits and potential downsides, followed by a 7-day sample meal plan.
How is the green Mediterranean diet different from the original?
The main difference between the green Mediterranean diet and the original Mediterranean diet is the emphasis on plant-based foods, says Kim Shapira, RD, a registered dietitian and founder of the Kim Shapira Method. “Both diets prioritize nuts, seeds, legumes, whole-grains, fruits, and vegetables, however, the green Mediterranean diet places an even greater emphasis on these foods,” she explains. “This diet encourages a high intake of leafy greens and cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and Bok choy.”
Another central difference between the two is the source of protein, says Kirkpatrick. The original diet allows for chicken and fish with limited red meat, while the green version opts for a stricter vegetarian approach, she explains. Instead of animal-based protein like red meat, chicken, turkey, and fish, the green version encourages only plant-based proteins like tofu, beans, lentils, tempeh, and chickpeas, adds Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.
Another big addition to the green Mediterranean diet is the inclusion of seven walnuts per day (about one ounce), says Gomer. However, it’s worth noting the research on the green diet was partially funded by the California Walnuts Commission, so there may be an element of bias, she adds.
Three to four cups of green tea is also encouraged on the green version, along with a daily protein shake made with 100 grams of Mankai duckweed, says Gomer. “Mankai is a favorite food of ducks and fish, and it’s a high protein plant that grows in water and is a member of the duckweed family,” she explains. “It’s known as a ‘super green’ because of its purported benefits for stabilizing blood sugar and improving heart health.”
How To Follow The Green Mediterranean Diet
Prioritize plant-based foods. Swap processed snacks and red meat for a variety of fruit, vegetables, whole-grains, legumes, nuts, and seeds, says Shapira. “Aim to make these foods the foundation of your diet.”
Expand your vegetable horizons. Cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts are great, but Shapira recommends incorporating other leafy greens like spinach, Swiss chard, and kale to keep things fresh and flavorful.
Be mindful of fats. Prioritize extra-virgin olive oil as your primary source of healthy fat and avoid canola oil, vegetable oil, and animal fat from red meat, says Shapira.
Avoid processed and pre-packaged foods. Reduce your intake of processed foods such as lunch meat, packaged snacks, and baked goods, says Shapira. Instead, focus on fruits, veggies, and plant-based proteins.
Focus on non-fat dairy. The green Mediterranean diet allows moderate consumption of non-fat dairy products such as non-fat yogurt, cheese, and cottage cheese, so Shapira recommends occasionally incorporating these selects throughout your week.
Incorporate antioxidants. The green Mediterranean diet includes Mankai duckweed and green tea, which both contain particularly potent antioxidants and flavonoids that may have anti-inflammatory properties, says Gomer.
Up your water intake. Drink plenty of water throughout the day and limit sugary beverages like soda, coffee, tea, or processed fruit juice, says Shapira. Her suggestion? Drink at least eight cups of water a day.
Foods To Eat On The Green Mediterranean Diet
Fruit
Vegetables
Whole grains like oatmeal, brown rice, buckwheat, and barley
Healthy fats like extra-virgin olive oil, avocado, flaxseed, beans, and tahini
Plant-based protein like tofu, beans, chickpeas, tempeh, and peas
Nuts
Herbs
Spices
Mankai duckweed
Green tea
Limited non-fat dairy
Limited eggs, poultry, and seafood
Foods To Avoid On The Green Mediterranean Diet
Red meat
Lunch meat
Sugary drinks like soda, processed fruit juice, sweetened coffee, and sweet tea
Processed snacks like chips, crackers, cereals, and jelly
Refined grains like white bread, white rice, white flour pasta, boxed cereal, and grits
Desserts
Saturated fat like butter, bacon, and sausage
Sweetened yogurt
Fried or fast food
7-Day Green Mediterranean Diet Sample Meal Plan
Day 1
Breakfast: Yogurt parfait with layers of cottage cheese and plain Greek yogurt, topped with fruit and an ounce of walnuts. Green tea to drink.
Lunch: Salad made with greens and veggies, topped with grilled salmon and roasted sweet potato, with a side of fresh fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 2
Breakfast: Oatmeal topped with berries and plain Greek yogurt. Green tea to drink.
Lunch: Lentil or bean chili on top of brown rice with a side of steamed veggies and fresh fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 3
Breakfast: Avocado toast on whole grain seeded bread and a side of fruit. Green tea to drink.
Lunch: Stir fry with broccoli, zucchini, carrots, and Bok choy on a bed of brown rice or quinoa, topped with grilled chicken and a side of fresh fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 4
Breakfast: Homemade French toast made with whole-grain bread and eggs in extra-virgin olive oil, topped with fresh strawberries. Green tea to drink.
Lunch: Sardines (or other fish if you’re not a sardine fan) with mustard, carrots, peppers, and celery with hummus to dip, and a side of fresh fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 5
Breakfast: Cottage cheese topped with nuts and fresh fruit. Green tea to drink.
Lunch: Vegetable soup made with veggies of choice in a vegetable stock with fresh herbs, and sandwich made with whole-grain bread, hummus, avocado, and tomato. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 6
Breakfast: Plain Greek yogurt topped with fresh fruit and nuts. Green tea to drink.
Lunch: Tuna (either canned or fresh) on a bed of greens along with roasted Brussels sprouts, zucchini, yellow squash, and sweet potato, with a side of fresh fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Day 7
Breakfast: Fresh fruit salad with cottage cheese. Green tea to drink.
Lunch: Bean or lentil stew atop a bed of whole-wheat pasta and steamed broccoli, with a side of fresh Fruit. Green tea to drink.
Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.
Benefits Of The Green Mediterranean Diet
Thanks to the plant-based focus of the green Mediterranean diet, you can expect some major health benefits, says Shapira. “Plant-based foods are known for their high nutritional value since they’re rich in vitamins, minerals, and fiber, and they contain many phytochemicals which have been associated with potential health benefits including a reduced risk of certain types of cancers.”
Limiting red meat and processed food can also reduce your intake of saturated fat which lowers your risk of high cholesterol and heart disease, explains Shapira. In fact, one study found the green Mediterranean diet lowered “bad” cholesterol levels, blood pressure, and inflammatory markers and improved insulin resistance, says Gomer. The same study also found a dramatic decrease in the level of fat in the liver which is closely linked with diabetes and poor metabolic health, she adds.
Another perk? Research found a green Mediterranean diet showed significant results in reducing visceral fat (fat found deep within the abdominal cavity near your organs), which is key for decreasing your risk of cardiovascular problems and metabolic conditions, adds Kirkpatrick.
But wait… there’s more! Recent 2022 research found older adults who followed a green Mediterranean diet saw improved brain health and less age-related brain atrophy, says Kirkpatrick. As a result, this reduces problems with thinking, memory, and performing everyday tasks, per the Cleveland Clinic.
Can the green Mediterranean diet help with weight loss?
Yes. Since the green Mediterranean diet is high in fruits, veggies, and plant-based protein, and low in processed food and sugar, it can help you lose weight, says Kirkpatrick. In fact, one study even found those who followed the green Mediterranean diet lost 15 pounds after six months, while those on the original Mediterranean diet lost 12 pounds in the same amount of time, explains Gomer. The same study also reported men on the green version lost more belly fat for a smaller waist circumference, she adds.
That said, the key to any diet for weight loss is sustainability and consistency, says Shapira. If you can sustain the green Mediterranean diet as a way of living, rather than only a means to lose weight, you’re likely to be more successful, she explains.
How should you exercise when on the green Mediterranean diet?
“Exercise is a way of life and should be done on a daily basis no matter what you’re eating,” says Shapira. Aim for at least 10,000 steps every day, she adds.
After all, regular physical activity is an important lifestyle habit to reduce the risk of dementia, cardiometabolic diseases, fatty liver, and certain cancers, says Kirkpatrick. “There is no special exercise regimen related to the green Mediterranean diet, but I tell my patients just to move more and sit less,” she explains. “You don’t have to run a marathon, just walk.”
Resistance training is also key for reducing body fat and increasing muscle mass. Why? Studies show strength training at least three days a week has a significant impact on your metabolism and fat burning capabilities. Just note that because strength training builds muscle, you may notice little or even no overall weight change according to the scale (if weight loss is your goal), even though you are losing fat.
Risks And Downsides Of The Green Mediterranean Diet
The green Mediterranean diet is generally safe for most people, however, the lack of flexibility is a possible con, says Gomer. For instance, if you choose to follow the exact guidelines, drinking a Mankai duckweed shake every day may be less than ideal, she explains. Not only can it be boring to sip the same thing, but depending on where you live, duckweed may be less accessible or particularly pricy, she adds.
You may also run the risk of nutritional deficiencies if you’re not careful, says Shapira. For example, red meat is high in iron, an essential nutrient that carries oxygen to the blood of your cells, she explains. Eliminating red meat entirely would require you to eat proper high-iron substitutes like dark leafy greens, dates, pumpkin seeds, and quinoa to prevent an iron deficiency, she adds.
Digestive issues can also be a concern due to the high intake of beans, legumes, and vegetables which are loaded with fiber, says Gomer. While healthy, eating too much may lead to gas, bloating, and diarrhea.
All that said, Kirkpatrick recommends talking with a doctor or registered dietitian before making any major dietary changes to ensure it’s a safe and healthy option for you.
Should you try the green Mediterranean diet?
If you’re curious about a plant-based lifestyle, the green Mediterranean diet is a great option, says Gomer. Plus, anyone interested in reducing the risk of chronic disease, promoting weight loss, and increasing longevity can benefit from a green diet, adds Kirkpatrick.
Just remember that prioritizing fruits and veggies while limiting red meat, sugar, and processed food should be viewed as a nutrient-dense lifestyle, not a restrictive or short-lived diet, explains Kirkpatrick. “If the diet is working and fits within your health goals, as well as personal, cultural, and religious references, then the [green Mediterranean diet] should not be looked at as a short-term fix but a long-term way of eating.”
Bottom line: The green Mediterranean diet is a fresh take on the (already awesome) traditional Mediterranean diet, but the new and improved concept is gaining popularity for its major health benefits. If you’re looking to reduce the risk of heart disease, promote weight loss, and improve overall well-being, it’s worth exploring the plant-based lifestyle.
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