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What Is the Green Mediterranean Diet?

The green Mediterranean diet includes all the staples of the traditional Mediterranean diet—fruits, vegetables, whole grains, legumes, and healthy fats—with an added focus on plant-based foods. What sets it apart are specific additions such as green tea, Mankai duckweed, and walnuts. Introduced in 2020 by a group of researchers, this version of the diet is believed to offer greater benefits for heart health compared to the standard version.

The core principle remains the same: focus on plant-forward eating while minimizing meat and other animal products.

How It Works

This diet was first described by researchers who discovered that enhancing the Mediterranean diet with certain plant-based additions could significantly improve cardiometabolic health. The aim is to lower inflammation, support heart function, and promote weight management, while also offering environmental benefits through reduced reliance on animal products.

Guidelines

Like the standard Mediterranean diet, the green version also incorporates calorie awareness:

  • Women: approximately 1,200–1,400 calories per day

  • Men: approximately 1,500–1,800 calories per day

Regular physical activity is also encouraged as part of a healthy lifestyle.

To follow the official green Mediterranean diet, you should include the following daily:

  • 3–4 cups of green tea

  • 100 grams of Mankai duckweed (a nutrient-rich plant that contains protein and antioxidants)

  • 28 grams of walnuts

What to Eat

You’ll still enjoy the delicious, wholesome foods found in the traditional Mediterranean diet:

  • Fresh fruits and vegetables

  • Legumes and nuts

  • Whole grains

  • Olive oil, herbs, and spices

Animal products like fish, meat, or eggs can still be consumed—but in much smaller quantities. These are often replaced with:

  • Tofu

  • Tempeh

  • Beans

  • Quinoa

  • Other plant-based protein sources

Foods to Avoid

This diet encourages limiting or eliminating:

  • Butter and full-fat dairy

  • Foods high in added sugars

  • Processed meats such as bacon, sausage, and deli meats

  • Red meats in general

Meal Ideas

The focus is to increase plant-based intake while cutting down on animal products and processed foods. A sample daily menu might look like:

  • Breakfast: Half a cup of oatmeal topped with fresh fruit and cinnamon, served with green tea

  • Lunch: A Mankai duckweed smoothie blended with one cup of fruits or vegetables, a handful of almonds, and unsweetened plant-based milk

  • Snack: A handful of walnuts and a cup of green tea

  • Dinner: Grilled salmon with spinach, brown rice, and a cup of green tea

Health Benefits

The green Mediterranean diet has shown promising health benefits, including:

  • Greater reduction in waist size, especially in men

  • Lower levels of C-reactive protein, an indicator of inflammation

  • Improved insulin sensitivity

This diet also helps reduce blood pressure and LDL ("bad") cholesterol—both of which are key risk factors for heart disease.

Visceral Fat Loss

Visceral fat surrounds abdominal organs and contributes to serious health issues. Studies found that individuals following the green Mediterranean diet experienced twice as much visceral fat loss as those on the traditional version.

Supports the Environment

Reducing meat consumption also helps lower greenhouse gas emissions. Transitioning from a meat-heavy to a more plant-based diet can significantly reduce your carbon footprint, contributing to better planetary health.

Is the Green Mediterranean Diet Safe?

While generally safe and nutrient-rich, this diet can be low in iron and calcium, due to limited consumption of meat and dairy. These nutrients are essential for:

  • Iron: hormone production and cellular function

  • Calcium: bone health and muscle function

It’s important to plan meals carefully and consider supplementation if necessary, especially for those following a fully plant-based approach.

Potential Drawbacks

Some challenges may arise, such as:

  • Extra meal prep time compared to conventional diets

  • Difficulty sourcing Mankai duckweed, which may not be available in most grocery stores and can be expensive

However, you don’t have to worry if Mankai isn't accessible. You can still enjoy many health benefits by consuming other plant-based proteins like:

  • Tofu

  • Beans

  • Lentils

  • Nuts

A Quick Review

The green Mediterranean diet is a modern, plant-forward take on the traditional Mediterranean diet. It emphasizes:

  • Fruits, vegetables, legumes, whole grains

  • Specific additions like green tea, walnuts, and Mankai duckweed

  • Very limited meat and processed food intake

If you're interested in adopting this way of eating, you can start with the traditional Mediterranean diet and gradually transition to the green version. It's flexible, sustainable, and offers benefits for both your health and the planet.

As always, consult a healthcare professional or registered dietitian before making major dietary changes.