How we grocery shop vegetarian(ish) Mediterranean

OW_MedPyramid_612x792
Our modifications to the above chart: 🚫 meats, poultry, or cheeses. Yogurts when we have them, which isn’t very often,  are non dairy based. 

Hubby and I both did a ton of research. On my end I was checking out vegetarian, fruitarian, vegan and flexible nutrition plans and Keith was checking out keto and intermittent fasting plans. I know in the past I blogged about the direction we were headed with nutrition and food and I thought I’d update on what we finally decided works best for us and is as “clean” as possible, and steps forward as far as going vegetarian and ultimately vegan healthily. 

Vegetarian Mediterranean nutrition plans are vegetable heavy, so we experimented with recipes. Tried veggies in different ways, like cauliflower crust pizza. We eat kale or spinach salad with roasted sweet potato, eggs and peppers often for breakfast. And we have been working on making our three meals a day very balanced. I know we both used to eat barely anything in the morning and minimally at lunch, with dinner being our heavier meal. We are trying to balance that out and move towards breakfast being our heaviest meal and lunch being somewhat lighter and dinner being our lightest meal.

Think about it, we wake up after not eating for around 10 or more hours, shouldn’t our big meal be in the morning? We don’t need as much fuel when we sleep, do we? 

We’ve also been doing the intermittent fasting thing on the weekends. This where you eat your daily worth of food between certain hours and then “fast” the rest of the day/night.  On the weekends we finish your last meal at around 8pm and then don’t eat until 12 noon the next day, so we are technically fasting for 16 hours between meals. It is generally recommended that women only fast 14-15 hours, because they seem to do better with slightly shorter fasts, so I eat a small snack, like a handful of nuts, around 10am.

Taking it Vegan

Vegetarians who follow the Mediterranean diet “rarely need to worry about a deficit in protein if they eat a varied diet including nuts, beans, seeds, dairy, eggs, tofu, and high-protein whole grains such as quinoa.” ` Jennifer McDaniel, MS, RDN

And if you want to take a Mediterranean Diet Vegan, stay healthy with a Vegan Omega-3 supplements. Omega-3’s help with mood, eye and brain health, and can improve risk factors for heart attack. Omega-3’s are a great inflammation fighter and studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease (737475). The list goes on and on, so this is not something our bodies should be deprived of, even as Vegans, Vegetarians or humans for that matter.

ps…I’m always in search of new vegan and vegetarian tried and true recipes so if you have any to share drop the recipe or link in comments!

🥬ORGANIC VEGETABLES

  • Green leafy veggies
  • Cucumbers
  • Garlic
  • Ginger
  • Celery
  • Carrots
  • Bell peppers
  • Cauliflower rice
  • Broccoli
  • Squashes (mostly winter, I think summer squashes are bitter and nasty)

🍠TUBERS

  • White potatoes
  • Sweet potatoes
  • Yams

🍓FRUITS

Fresh and frozen 

  • Watermelon
  • Cherries
  • Blackberries
  • Blueberries
  • Peaches
  • Raspberries
  • Strawberries
  • Plums
  • Lemons
  • Avocados
  • Bananas
  • Frozen pitaya & acaii packets 
  • Apples
  • Pears
  • Melons

🌿FRESH HERBS

  • Mint
  • Basil
  • Rosemary
  • Thyme

🥚ANIMAL PROTEIN

Two or three times per week

  • Wild-caught shrimp
  • Wild-caught fish
  • Eggs

🌰NUTS & SEEDS

  • Nut butters
  • Tahini 
  • Chia seeds
  • Flax seeds 
  • Cashews
  • Almonds
  • Sunflower seeds
  • Macadamia nuts

🍞WHOLE GRAINS/NO GRAIN

  • Quinoa 
  • Rolled oats 
  • Whole grain pasta
  • Whole grain bread
  • Whole grain pizza crust

🧀NON DAIRY 

  • Cheese
  • Milks (coconut for me, almond for my hubby and Oat for random other things)

🥜LEGUMES

  • Chickpeas 
  • Black beans
  • Lentils
  • Peanuts

🥥OILS & HEALTHY FATS

  • Coconut oil 
  • Olive oil
  • Avocado oil
  • Walnut oil

🍯NATURAL SWEETENERS

  • Liquid Stevia
  • Organic coconut sugar 
  • Raw, local honey
  • 100-percent pure maple syrup

💧DRINKS

  • Water
  • Coconut water 
  • Teas
  • La Croix & Bubbly
  • Unsweetened almond & coconut milk 
  • Wine

🍵SUPERFOODS & SMOOTHIE EXTRAS

  • Maca powder 
  • Raw cacao powder 
  • Collagen peptides 
  • Protein powder 
  • Coconut flakes   

💁TIPS!

  • Eat locally and seasonally
  • Eat a variety of fruits and vegetables
  • Eat more beans
  • Lower meat consumption, and eat more plants
  • Reduce food waste

*”Scientists estimate that switching to a Mediterranean diet can reduce greenhouse gas emissions by up to 72%, land use by up to 58%, energy consumption by up to 52%, and water consumption by up to 33%. Remember, we do not inherit the earth from our ancestors; we borrow it from our children. Your children and your children’s children will thank you!”

*Excerpts from: SUSTAINABILITY TIPS FROM THE MEDITERRANEAN

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s