Green Mediterranean Diet with 7-Day Meal Plan

If you are really cautious about your health and what is going on inside your belly, you have to check the Mediterranean diet as soon as possible. It might sound as if it is a fad and a cool one, but in the real sense, it is not. The concept has been in place right as early as the 60’s. The only thing is that the majority of people are not that aware of this or even if they are, they are interested much. The reason for this nonchalance towards this sort of diet? 

Yes, you guessed it rightly. The extra effort towards re-building and re-energizing your body, the love of fast foods (and not to forget the red meat and all those fats) and the discipline required for controlling the urges of the tongue, are the reasons. But, now the time has come that people seriously need to consider this diet if they really want to reverse their ill health. 

The reasons for people to consider the shift in their diet towards this sort of diet are immense, since and this diet has consistently been suggested by the experts due to its significant health benefits, including disease prevention, weight loss, and increased longevity. However, even a new variant is gaining popularity—the Green Mediterranean diet.

The Green Mediterranean diet, as described by Kristin Kirkpatrick, RD, a registered dietitian at the Cleveland Clinic, is a modification of the original Mediterranean diet. The response leans towards a positive affirmation. Hereafter, specialists examine the intricacies of the Green Mediterranean diet, citing its advantages and potential limitations, and furnish a 7-day illustrative meal plan Kirkpatrick notes that the Green Mediterranean diet discourages or limits animal-based proteins, sugar, refined grains, and processed snacks.

But is the Green Mediterranean diet superior or healthier than the standard Mediterranean diet? The answer is likely “yes.” Now, experts will explain the details of the Green Mediterranean diet, talking about its benefits and drawbacks, and sharing a 7-day sample meal plan.

Kim Shapira, RD, founder of the Kim Shapira Method, highlights the primary distinction between the Green Mediterranean diet and the original version—the heightened focus on plant-based foods. While both diets prioritize nuts, seeds, legumes, whole grains, fruits, and vegetables, the Green Mediterranean diet places even greater emphasis on these components. Leafy greens vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and Bok choy are particularly encouraged.

Another significant difference lies in the source of protein. The original Mediterranean diet allows for chicken and fish with limited red meat, whereas the Green Mediterranean diet adopts a stricter vegetarian approach. Instead of animal-based proteins, the Green Mediterranean diet promotes plant-based options such as tofu, beans, lentils, tempeh, and chickpeas. Additionally, the Green version includes seven walnuts per day and introduces the consumption of green tea and a daily protein shake made with Mankai duckweed.

So, in a nutshell, the green Mediterranean diet suggests the avoidance of processed meats in totality and emphasizes the intake of plant-based products. But, that doesn’t mean, that it suggests the avoidance of fats or proteins (not coming from plants). It allows a moderate amount of fish or seafood twice a week, along with a controlled amount of eggs, dairy and poultry products. In a way, it is an enhanced diet program that surpasses the standard Mediterranean diet. Now, the three main components that lay the foundation of this diet are: 

• 100 grams (g) of a Mankai duckweed (type of protein-rich aquatic plant) shake.
• 3 to 4 cups of green tea
• 1 ounce (oz) of walnuts  

Mankai duckweed, a high-protein plant known as a “super green,” is touted for its potential benefits in stabilizing blood sugar and improving heart health.

Here follows a 7-Day Green Mediterranean Diet Meal Plan for best results