17 High-Fiber, High-Protein Recipes that Follow the Mediterranean Diet (2024)

FAQs

Is Mediterranean diet high in protein and fiber? ›

The Mediterranean diet has similar effects on weight, thanks to lean protein sources and high-fiber foods, in addition to other benefits, like decreasing the risk for dangerous conditions like diabetes and heart disease. Combine the two and you set yourself up for a healthy, balanced approach to weight loss and eating.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.

What is the best fruit on a Mediterranean diet? ›

Due to their high fiber and antioxidant content, berries are one of the best fruits to consume on a Mediterranean diet.

In fact, many plants and plant-based foods are packed with protein. So while poultry, eggs, dairy, red meat, and fish are certainly great sources of the macronutrient, so are nuts, seeds, whole grains, legumes, and certain veggies—and the best part is that many plant foods provide both protein and fiber!

Fibrous whole grains and legumes

Check out these high-fiber foods you can enjoy on the Mediterranean Diet: Farro: about 7 grams of fiber per ¼ cup. 100% whole wheat pasta: about 6 grams of fiber per cup. Lentils: about 8 grams of fiber per ½ cup.

The study demonstrates that following a Mediterranean-style eating pattern that includes up to 18 ounces of cooked, fresh lean beef and pork per week – along with poultry and fish – is just as effective at improving certain heart disease risk factors (such as blood pressure and total and LDL cholesterol) as a ...