Top 6 Vegan Mediterranean diet 

Fruits and Vegetables

Emphasize a variety of colorful fruits and vegetables, including tomatoes, cucumbers, bell peppers, spinach, kale, olives, figs, dates, and citrus fruits.

Whole Grains

Incorporate whole grains such as quinoa, bulgur wheat, farro, brown rice, barley, and whole wheat pasta into your meals. These provide fiber, vitamins, and minerals.

Legumes and Beans

Include plenty of legumes and beans like lentils, chickpeas, black beans, and kidney beans.

Nuts and Seeds

Enjoy nuts and seeds like almonds, walnuts, pistachios, sunflower seeds, and chia seeds.

Healthy Fats

Use extra virgin olive oil as your primary source of fat. It's rich in monounsaturated fats and antioxidants. Also, incorporate avocados and small amounts of nuts and seeds for additional healthy fats.

Herbs and Spices

Flavor your meals with an array of herbs and spices such as basil, oregano, parsley, mint, thyme, cumin, and paprika.

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