Originating in (you guessed it) the Mediterranean countries, the Mediterranean diet is a way of eating that has long been upheld as one of the healthiest in the world. 

With heart health benefits, reduced risk of chronic diseases, great for weight management and improved mental health outcomes, the Med diet is also one of the most researched diets globally. 

Incorporating lots of fresh fruits, vegetables, healthy fats and with a focus on whole foods — the Med diet has numerous health benefits as well as being one of the simplest ways to eat and prepare food. 

But for us vegans, there's one catch. It traditionally incorporates a lot of meat, fatty fish and dairy. 

But like any diet or way of eating, there’s always a vegan (and IMO better) alternative. Here’s how to eat Med style and keep it 100% plant-based. 

The vegan-friendly version

Base your meals around plants 

Whilst this might seem like an obvious suggestion for a vegan diet, the Med diet already starts with plants as its base. Choose two or three fresh veggies, fruits, legumes or grains as the base for your meal and build up from there. 

Embrace healthy fats

Olive oil is your new best friend. A healthy fat, Olive oil has numerous heart health benefits. Drizzle it on salads, use it for cooking and dressings. Embrace other healthy fats like nuts, avocados and seeds.

Swap seafood for other Omega-3 rich sources

Whilst the Med diet incorporates lots of fish, simply swap this out for other protein sources and make sure you’re adding back in Omega-3 rich foods. Flax and chia seeds as well as walnuts and plant-based Omega-3 supplements are all great options.

Replace dairy with vegan alternatives

The Med diet only incorporates dairy in moderation, so this one isn’t essential. But if you love plant-based milk or things like soya yogurts, great! Eat in moderation and try out some recipes that use dairy alternatives. 

Replace meat with legumes 

Loading up on legumes rather than red or white meat is perfect for the Med diet. High in fibre and the all-important protein, beans, lentils, chickpeas and grains like quinoa will all pad out meals. You can also try soya products like Tempeh or Tofu to add some additional protein. 

So there you have it. With a few simple switches, you can enjoy the Med diet completely meat, fish and dairy free! 

Whether you’re looking to eat more plant-based foods or are fully vegan already, this diet will bring an abundance of health benefits year-round. 

Your body and taste buds can thank us later.