The Mediterranean diet has become widely popular for its numerous health benefits, from reducing heart disease risk to promoting weight loss. But with its emphasis on plant-based foods like vegetables, fruits, whole grains, legumes and healthy fats, some may wonder if it provides enough protein.
What Is The Best Mediterranean Diet Protein Powder?
For those looking to add a protein boost to their Mediterranean diet, a high-quality plant-based protein powder can be a great option. Drink Wholesome is one of the best Mediterranean diet protein powders available.
What Is The Mediterranean Diet?
The Mediterranean diet is based on the traditional eating patterns of countries bordering the Mediterranean sea, like Italy and Greece. It Tabbouleh focuses on plant-based foods like fruits, vegetables, whole grains, legumes, nuts and olive oil. Fish and poultry are included moderately, while red meat, processed foods, refined grains and added sugars are limited. Red wine may be consumed in moderation.
Studies show the Mediterranean diet promotes heart health Mediterranean Diet and can aid weight loss and diabetes management. It’s also associated with reduced inflammation and improved cognitive function.
Protein And The Mediterranean Diet
While the Mediterranean diet is lower in animal products, it can still provide adequate protein from plant sources like beans, lentils, chickpeas, nuts and seeds. However, some Mediterranean diet followers may need or want more protein, especially athletes or bodybuilders.
Can You Have Protein Powder On The Mediterranean Diet?
Yes, you can absolutely include protein powder in a Mediterranean diet plan. Plant-based protein powders made from pea, rice, hemp or other vegan sources are ideal. They allow you to increase your protein intake without compromising the principles of the Extra Virgin Mediterranean diet.
What Is The Best Protein Powder For The PCOS Mediterranean Diet?
Why Drink Wholesome?
Drink Wholesome Is Made With Whole Foods
Drink Wholesome powders contain only natural, vegetarian ingredients like organic pea protein, pumpkin seed protein and organic coconut milk powder. There are no artificial flavors, sweeteners or fillers.
Drink Wholesome Is Additive-Free
Many protein powders contain additives like lecithin or guar gum. Drink Wholesome is completely additive-free, containing only 5 all-natural ingredients.
With high-quality plant protein and nutrient-dense ingredients, Drink Wholesome provides clean, smooth protein that aligns perfectly with Mediterranean diet principles.
An Ultimate Guide To Protein Shakes On The Mediterranean Diet
The Mediterranean diet emphasizes natural, minimally processed foods for optimal health. Can protein shakes fit into this equation? Here is an mediterranean meals ultimate guide to enjoying protein shakes on the Oat Milk Mediterranean diet.
Are Protein Shakes Allowed On The Mediterranean Diet?
Protein shakes can certainly be included as part of a Mediterranean diet plan. The key is choosing high-quality shakes made from wholesome ingredients that align with the diet’s principles.
Considerations When Choosing A Protein Shake On The Mediterranean Diet
- Choose plant-based protein sources. Whey and other animal-based proteins do not fit the Mediterranean diet. Opt for vegan proteins like pea, hemp, rice or pumpkin seed.
- Avoid artificial sweeteners. Stevia or monk fruit are better options.
- Minimal ingredients are best. Opt for shakes with 5 ingredients or less.
- No sugar added. The Mediterranean diet minimizes added sugars.
- High fiber is ideal. Look for at least 5g of fiber per serving.
- Nutrient-dense additions are great. Things like organic greens, fruits, and healthy fats provide extra nutrition.
Our Mediterranean Diet Protein Shake Recommendation
A protein shake that fits the Mediterranean diet to a T is Huel. Here’s why:
- Vegan protein from pea, rice and flaxseed
- Sweetened with only natural stevia
- 40g of protein and 7g of fiber per serving
- Only 5 all-natural ingredients
- Rich in vitamins, minerals and phytonutrients
- Available in powder or ready-to-drink formats
With quality plant protein and a focus on whole foods, Huel makes the perfect Mediterranean diet shake.
To Sum Up
The right protein shake can be a nutritious addition to the Mediterranean diet. Focus on high-quality, plant-based options with minimal added sugars and clean ingredients. Huel is our top recommendation for a Mediterranean diet-approved shake.
High-Protein Mediterranean Diet Meal Plan
The Mediterranean diet is praised for its ability to reduce disease risk and promote longevity. Here is a high-protein Mediterranean diet meal plan to help you get adequate protein while reaping the diet’s many other benefits
High-Protein Foods To Eat On The Mediterranean Diet
- Legumes: Lentils, beans, chickpeas
- Nuts and seeds: Almonds, walnuts, pistachios, pumpkin seeds
- Whole grains: Quinoa, brown rice, oats
- Seafood: Salmon, tuna, shrimp, mussels
- Eggs: Chicken, duck, quail
- Dairy: Greek yogurt, cheese
How To Meal-Prep Your Week Of Meals
This meal plan provides around 1600 calories and 135g of protein daily.
Breakfast (296 Calories)
- 1 cup Greek yogurt (23g protein)
- 1/4 cup granola (5g protein)
- 1/2 cup mixed berries
- 1 Tbsp chia seeds (2g protein)
A.M. Snack (62 Calories)
- 1 hardboiled egg (6g protein)
- 10 raw almonds
Lunch (360 Calories)
- Tuna salad: 3 oz tuna (21g protein), greens, tomato, 1/4 avocado, balsamic dressing
- 6 whole grain crackers (3g protein)
- 1 plum
P.M. Snack (87 Calories)
- 1 oz roasted chickpeas (Carnivore)
- 1 stick string cheese (6g protein)
Dinner (398 Calories)
- 3 oz salmon (19g protein), roasted broccoli, sweet potato
- Side salad with balsamic dressing
Breakfast (297 Calories)
- 2 scrambled eggs (12g protein)
- 1 slice whole wheat toast (4g protein)
- 1/2 cup blueberries
A.M. Snack (8 Calories)
- 12 almonds (3g protein)
Lunch (381 Calories)
- Lentil soup, 1 cup (18g protein)
- Salad with chickpeas (5g protein) and balsamic dressing
- 1 whole wheat roll (3g protein)
P.M. Snack (106 Calories)
- 1 cup edamame (17g protein)
Dinner (427 Calories)
Chicken breast (25g protein), roasted cauliflower and potatoes -Side salad with vinaigrette
Breakfast (281 Calories)
- 1/2 cup cottage cheese (13g protein)
- 1/2 toasted English muffin (2g protein)
- Sliced apple
A.M. Snack (30 Calories)
- 10 pistachios (3g protein)
Lunch (381 Calories)
- Quinoa salad with chickpeas, bell pepper, cucumber (9g protein)
- Tzatziki sauce (5g protein)
- Whole wheat pita (4g protein)
P.M. Snack (64 Calories)
- 1 oz cheddar cheese (7g protein)
- Crackers
- Dinner (462 Calories)
- Shrimp and veggie kebabs (30g protein)
- Brown rice (5g protein)
- Side salad
Breakfast (297 Calories)
- 2 scrambled eggs (12g protein)
- 1 slice whole wheat toast (4g protein)
- 1/2 banana
A.M. Snack (8 Calories)
- 12 almonds (3g protein)
Lunch (381 Calories)
- Minestrone soup, 1 cup (10g protein)
- Greek salad with feta (11g protein)
- 2 slices whole grain bread (6g protein)
P.M. Snack (85 Calories)
- 1 oz mozzarella string cheese (7g protein)
- Apple slices
Dinner (449 Calories)
- Grilled chicken breast (25g protein)
- Roasted squash, zucchini, and tomatoes
- Wheat berries (6g protein)
Breakfast (297 Calories)
- 2 scrambled eggs (12g protein)
- 1 slice whole wheat toast (4g protein)
- 1/2 banana
A.M. Snack (50 Calories)
- 1/4 cup roasted chickpeas (4g protein)
Lunch (381 Calories)
- Turkey burger on whole wheat bun (23g protein)
- Salad with balsamic vinaigrette
- Plum
- P.M. Snack (78 Calories)
1 cup plain Greek yogurt (15g protein)
Dinner (407 Calories)
- Baked cod with lemon (22g protein)
- Quinoa (4g protein) and roasted brussels sprouts
- Side salad
- Breakfast (287 Calories)
- 1 cup Greek yogurt (23g protein)
- 1/4 cup granola (5g protein)
- Blueberries
A.M. Snack (8 Calories)
- 12 almonds (3g protein)
Lunch (407 Calories)
- Lentil and brown rice salad (13g protein)
- Tuna salad stuffed tomato (21g protein)
- Plum
P.M. Snack (41 Calories)
- 1 part-skim mozzarella cheese stick (6g protein)
Dinner (481 Calories)
- Grilled salmon (25g protein)
- Wild rice (6g protein)
- Asparagus
Breakfast (296 Calories)
- 2 scrambled eggs (12g protein)
- 1 slice whole grain toast (4g protein)
- 1/2 grapefruit
Lunch (407 Calories)
- Turkey and avocado sandwich (26g protein)
- Lentil soup (18g protein)
- Plum
P.M. Snack (30 Calories)
- 1 part-skim mozzarella cheese stick (6g protein)
Dinner (390 Calories)
- Grilled chicken with basil pesto (29g protein)
- Roasted cauliflower
- Quinoa (4g protein)
Can You Have Protein Shakes On The Mediterranean Diet?
The Mediterranean diet is praised for being rich in plant foods and healthy fats. But can you also enjoy protein shakes on this heart-healthy eating plan? Let’s take a look.
Understanding the Mediterranean Diet
The Mediterranean diet emphasizes:
- Fruits, vegetables, whole grains, legumes
- Olive oil as the main fat
- Nuts, seeds, herbs and spices
- Seafood and poultry in moderation
- Eggs, cheese and yogurt in moderation
- Red meat only occasionally
- Red wine in moderation (optional)
It limits:
- Added sugars
- Refined grains
- Trans and saturated fats
- Highly processed foods
- Red and processed meats
This eating pattern is associated with numerous health benefits, from weight loss to reducing heart disease and diabetes risk.
Protein Shake Basics
What Are Protein Shakes?
Protein shakes are beverages made by blending protein powder with water, milk or other liquids. They provide a convenient, portable source of protein.
The Common Ingredients
- Protein powder: Whey, casein, egg white, plant proteins like pea, rice or hemp
- Liquid: Water, milk, almond milk, juice
- Fruits/veggies: Spinach, kale, berries, banana, peanut butter
- Sweeteners: Honey, maple syrup, stevia, monk fruit
- Superfoods: Chia seeds, flaxseeds, cocoa, spirulina
Enjoying the Benefits of Protein Shakes
Protein shakes help build muscle, aid workout recovery, curb appetite and provide nutrition on the go.
Protein Shakes and the Mediterranean Diet
Compatibility with the Mediterranean Diet
Animal-based protein powders like whey don’t fit the Mediterranean diet. But plant-based powders like pea, rice or hemp protein are perfect options.
Choosing shakes with just a few whole food ingredients aligns well with the diet’s focus on minimally processed foods.
Potential Benefits of Protein Shakes
- Increase protein intake from plant sources
- Provide nutrition on busy days
- Can add veggies, fruits and healthy fats
Customizing Protein Shakes for the Mediterranean Diet
- Use unsweetened plant-based milk
- Sweeten with small amounts of honey or maple syrup
- Include Mediterranean superfoods like chia seeds, cocoa, or cinnamon
- Add fresh or frozen fruits and veggies
- Opt for plant protein like pea, rice, hemp or pumpkin seed
- Avoid artificial sweeteners and excessive added sugars
Considerations and Alternatives
Potential Downsides and Considerations
- Could lead to inadequate produce intake if over-relied on
- Packaged powders create more waste than whole foods
- Higher cost compared to whole food protein sources
Alternative Sources of Protein
- Lentils, beans, chickpeas
- Nuts and nut butters
- Seeds like chia, hemp and pumpkin
- Tofu and tempeh
- Eggs and Greek yogurt
Embracing Whole Food Sources of Protein
While protein shakes can fit the Mediterranean diet, whole foods should remain the priority protein sources. Beans, lentils, seafood, nuts and seeds offer protein along with valuable vitamins, minerals and fiber.
How To Make A Morning-Changing Smoothie [Infographic]
Starting your day with a nutritious breakfast smoothie is an easy way to get in servings of fruits and vegetables while curbing hunger. This infographic provides a blueprint for crafting tasty, satisfying smoothies.
The Recipe For Super-Filling, Nutritionally-Balanced Smoothies
The Blueprint For An Awesome Smoothie
- Veggies (Fresh or Frozen): Frozen riced cauliflower or greens like spinach or kale
- Protein: Greek yogurt, pasteurized egg whites, hemp hearts, cottage cheese, etc
- Fruit (Fresh or Frozen): Bananas, berries, mango, everything works
- Liquid: Milk or non-dairy milk (almond, coconut, etc), or water
- Ice (Optional): Add a few ice cubes to lend some frostiness
- Healthy Fats (Optional): Chia seeds, avocado, peanut butter, nut butter
- Sweeteners (Optional): A few dates, honey, or maple syrup
- Spices (Optional): Cinnamon, vanilla extract, cocoa powder
- Make Your Smoothie Like A Pro With A Few Tips:
- Use frozen fruit/veg for thickness
- Pack in the protein for staying power
- Add healthy fats for creaminess
- Change up flavors and textures
- Blend well until smooth
- Enjoy cold or at room temp
Sample Smoothie Recipes
Mango Dreamsicle Smoothie:
- 1 cup mango chunks
- 1/2 banana
- 1/2 cup Greek yogurt
- 1/2 cup orange juice
- 1/4 cup coconut milk
- Ice cubes
Peanut Butter Cup Smoothie:
- 1 cup almond milk
- 2 Tbsp peanut butter
- 1 banana
- 1 scoop chocolate protein powder
- 1 Tbsp cocoa powder
- Ice cubes
Starting your day with a balanced, nutrition-packed smoothie is a healthy habit that pays delicious dividends! Use whole food ingredients and get creative with flavors, textures and mix-ins.
Here is the continuation of the comprehensive blog post:
Strawberry Green Power Smoothie
This nutrient-dense smoothie packs a punch of plant-based protein, fiber and greens. It makes a satisfying, nutrition-filled breakfast or snack.
Ingredients:
- 1 cup unsweetened almond milk
- 1 scoop pea protein powder (or other plant-based protein)
- 1 cup spinach
- 1 cup frozen strawberries
- 1 banana
- 1 Tbsp almond butter
- 1 tsp chia seeds
- Ice cubes
Instructions
- Add all ingredients to a high-powered blender.
- Blend until smooth and creamy. Add more ice for thicker texture.
- Pour into a glass and enjoy!
Nutrition Facts Per Serving
- Calories: 385
- Protein: 27g (from protein powder and almond butter)
- Fiber: 10g
- Vitamin C: 160% RDA (from strawberries)
- Iron: 25% RDA (from spinach)
- Healthy fats from almond butter
This power-packed smoothie provides protein, fruits, veggies, fiber and healthy fats to fuel your day in a delicious way. Try modifying it with your favorite fruits and greens too.
Mediterranean Diet Protein Bars
Protein bars can be a convenient on-the-go snack for busy Mediterranean dieters. Here are some tips for choosing quality bars that align with Mediterranean diet principles:
Look for plant-based protein sources like pea, brown rice, or hemp. Whey protein does not fit the Mediterranean diet.
Seek bars with minimal ingredients. Bars with just 5-10 whole food ingredients are ideal. Watch for excessive added sugars.
Seek at least 5g fiber per serving. Fiber aids digestion and appetite control.
Nuts, seeds and dried fruit are great additions for nutrition and texture.
Dark chocolate varieties can provide antioxidants. Opt for bars with cacao, not just cocoa powder.
Consider making your own bars with Mediterranean superfoods like dates, figs, almonds and chia seeds.
Here are some specific Mediterranean diet-approved protein bars to try:
- RXBAR: Egg white protein with dates, nuts and spices
- NuGo Slim: Plant protein with chicory root fiber
- No Cow Bar: Vegan protein and fiber without added sugar
- GoMacro: Vegan protein with nuts, seeds and superfoods
With the right ingredients, protein bars can provide a nutritious, satisfying snack for Mediterranean diet followers on the move. Homemade bars are another great option.
Mediterranean Diet Breakfast Smoothies
Smoothies make for quick, portable and delicious breakfasts that provide key nutrients on busy mornings. Here are some Mediterranean diet-approved recipes:
Green Goodness Smoothie
- 1 cup unsweetened almond milk
- 1/2 avocado
- 1 cup spinach
- 1/2 banana
- 2 Tbsp hemp seeds
- 1 tsp matcha powder
- 1 tsp honey (optional)
Berry Protein Smoothie
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries
- 1 scoop pea protein powder
- 1 Tbsp ground flaxseed
- 1/4 tsp cinnamon
- 1 tsp honey (optional)
Tropical Fruit Smoothie
- 1 cup light coconut milk
- 1/2 cup cubed mango
- 1/2 cup cubed pineapple
- 1/4 cup plain Greek yogurt
- 1 Tbsp chia seeds
- lime juice and mint leaves for garnish
Smoothies provide an easy way to incorporate nutrient-dense foods into your Mediterranean diet. Load up on fruits, veggies, and plant-based proteins.
Conclusion
In summary, it is absolutely possible to enjoy protein shakes and smoothies while following a Mediterranean diet pattern. The keys are choosing plant-based protein sources, limiting added sugars, and focusing on whole food ingredients like fruits, veggies, nuts and seeds to provide maximum nutrition.
Protein powders and shakes can be helpful for busy lifestyles, but whole Mediterranean foods should remain the foundation of your dietary pattern. Craft your own shakes at home using ingredients that align with the heart-healthy principles of the Mediterranean diet.
