Green Mediterranean Diet: Benefits, Risks, And Recipes

Ahead, experts break down everything you need to know about the green Mediterranean diet, including the benefits and potential downsides, the best foods to add to your grocery list, and protein-packed recipes to try.

The Green Mediterranean Diet vs. The Mediterranean Diet

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. The original diet allows for chicken, turkey, and fish with limited red meat, while the green version opts for a stricter vegetarian approach, says Kirkpatrick. Think: plant-based proteins like tofu, beans, lentils, tempeh, and chickpeas, according to Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

How To Follow The Green Mediterranean Diet

1. 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.” However, if you’re a pescatarian or uninterested in following a strict vegetarian diet, you can always follow the green Mediterranean diet while eating seafood or meat in moderation.
2. 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.
3. Olive oil is your friend. Prioritize extra-virgin olive oil as your primary source of healthy fat and avoid canola oil, vegetable oil, and animal fat from red meat, suggests Shapira.
4. Cut back on processed and pre-packaged foods. Reduce your intake of processed foods such as deli meat, packaged snacks, and baked goods, says Shapira. Instead, focus on fruits, veggies, and plant-based proteins.
5. Watch your protein intake. Luckily, “it’s pretty easy to get enough protein in our diet without eating meat,” says Van Eck. Beans, chickpeas, and whole grains can help ensure you’re getting an adequate amount of protein while deprioritizing meat.
6. Focus on non-fat dairy. The green Mediterranean diet encourages moderate consumption of non-fat dairy products such as yogurt, cheese, and cottage cheese, so Shapira recommends occasionally incorporating these foods throughout your week.
7. Incorporate antioxidants. Many people choose to drink green tea while on this meal plan, as it contains potent antioxidants, says Gomer. However, if green tea isn’t your thing, you can also get antioxidants from eating fruits and veggies, Van Eck adds.
8. Drink water. Drink plenty of water throughout the day to stay hydrated, says Shapira. She suggests eight cups a day.
9. Don’t restrict yourself. While the green Mediterranean diet has tons of health benefits, there’s no need to follow it to a T. Use the 80/20 strategy to implement this nutrition plan in a way that works for you.

Foods To Prioritize 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
• Green tea
• Non-fat dairy (unless you’re vegan)

Foods To Deprioritize 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
• Saturated fat like butter, bacon, and sausage
• Sweetened yogurt
• Fried or fast food

Your Green Mediterranean Diet Recipe Book

Throughout the day, you might choose to snack on nuts, fruits, veggies and hummus, cheese, and cottage cheese, suggests Van Eck. As for meals, check out these green Mediterranean Diet-friendly recipes:

Breakfast

Savory Yogurt With Avocado And Chickpea ‘Granola’

Avocado Toast With Eggs And Quick-Pickled Peppers

Tofu French Toast With Raspberries And Almonds

Spiced Blueberry Smoothie Bowl

Lunch

Spring Salad With Quick-Pickled Rhubarb

Cumin-Roasted Cauliflower and Romanesco Salad

Super-Green Soup With Parm Crisps

Chopped Chickpea Salad With Pomegranate Molasses Vinaigrette

Dinner

Spaghetti With Butternut Squash, Kale, And Walnuts

High-Protein ‘Caprese’ Pizza With Cottage Cheese

Spaghetti With No-Cook Tomato Sauce

Chimichurri Cauliflower ‘Steak’

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.

Another perk? The green Mediterranean diet showed significant results in reducing visceral fat (fat found deep within the abdominal cavity near your organs), research shows. This is key for decreasing your risk of cardiovascular problems and metabolic conditions, says Kirkpatrick.

But wait… there’s more! Research from 2022 found that 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.

How To Exercise 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.

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 says. “You don’t have to run a marathon, just walk.”

If you’re switching up your eating habits to help aid weight loss or build muscle, resistance training is also key. 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, 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, as is the case with any diet or meal plan, the lack of flexibility is a possible con, says Gomer. If you’re allergic to nuts or any other green Mediterranean-friendly ingredients, you might have to tweak the plan to make it work for you. It’s also worth noting that it can be expensive to live a fully plant-based lifestyle, says Van Eck. For this reason, some people may opt to follow this meal plan more casually.

You may also run the risk of nutritional deficiencies if you’re not careful. For example, red meat is high in iron, an essential nutrient that carries oxygen to the blood of your cells, says Shapira. 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 could lead to gas, bloating, and diarrhea. Ultimately, it’s best to talk with a doctor or registered dietitian before making any major dietary changes to ensure it’s a safe and healthy option for you, per Kirkpatrick.

And even though it’s called the green Mediterranean “diet,” 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, says Kirkpatrick. Wise words to live—and eat—by!

Meet the Experts: Emily Van Eck, RD, is the owner of Emily Van Eck Nutrition & Wellness. 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.

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.