Keep in mind that a low fat diet of any type is likely to be low in calories, thereby resulting in weight loss. Another small study found that people who followed a vegan diet for 4 weeks lost more weight than those who followed the Mediterranean diet for the same duration 6. On the other hand, one study showed that after three months, the Mediterranean and vegetarian diets were equally effective at improving levels of certain hormones that regulate energy balance and hunger 7.

Thus, they may be harder to stick with long-term, which could negate any potential lasting weight loss effects. Ultimately, more research is needed to better understand how these two diets compare in terms of weight loss success.

While both diets have been linked to weight loss, some studies suggest that vegan diets may be more effective. However, vegan diets are also more restrictive and may be harder to stick to long-term.

Mediterranean and vegan diets have been associated with several other health benefits besides weight loss. These include improved heart health, brain function, and blood sugar control. The Mediterranean diet has been studied extensively for its ability to improve heart health and protect against heart disease and stroke 8.

Vegan and vegetarian diets have also been shown to promote heart health. For instance, they may be linked to lower levels of blood pressure and cholesterol, both of which are risk factors for heart disease 9. One study compared the effects of Mediterranean and vegan diets on heart health.

The vegan diet led to greater reductions in total and LDL bad cholesterol levels, while the Mediterranean diet was more effective at reducing blood pressure levels 5. Another small study had similar findings, noting that the vegan diet reduced total cholesterol levels, while the Mediterranean diet significantly improved the function of the small blood vessels of the heart, indicating that it may reduce heart disease risk 6.

Many studies have linked the Mediterranean diet to improved brain function. Similarly, some studies suggest that following a plant-based diet supports good brain function.

The Mediterranean diet and vegan diet both encourage a variety of nutrient-dense, fiber-rich foods with the potential to support healthy blood sugar levels 15 , For instance, a review of 15 studies linked the vegan diet with a lower risk of developing type 2 diabetes.

It was also associated with improved blood sugar control in people with this condition Other research suggests that the Mediterranean diet could be tied to improved blood sugar control and a lower risk of type 2 diabetes Still, more research is needed to directly compare the two diets and determine if one is better for promoting blood sugar control.

Both diets could support heart health and improve blood sugar control. The Mediterranean diet has also been linked to improved brain function, while research on the vegan diet and brain health is limited.

As discussed, the Mediterranean diet and vegan diet have both been linked to a multitude of health benefits, including improved weight loss, heart health, and blood sugar control. Compared with the Mediterranean diet, the vegan diet is more restrictive and focuses largely on which foods to avoid rather than which foods to eat.

As a result, the vegan diet may feel more restrictive and challenging to follow. It can also be associated with a higher risk of nutritional deficiencies, for instance in vitamin B12 and iron, especially without proper planning Conversely, the Mediterranean diet encourages enjoying a variety of nutrient-dense ingredients like heart-healthy fats, fiber-rich fruits and vegetables, and whole grains.

This can make it much easier to stick to long-term while ensuring that you get the vitamins and minerals you need as part of a well-rounded, balanced diet The Mediterranean diet also emphasizes other habits that can contribute to overall wellness, such as sharing meals with family or friends.

Both the Mediterranean diet and vegan diet have been linked to several benefits. While some people prefer to follow a vegan diet due to ethical or environmental concerns, it may be easier to meet your nutritional needs on a well-rounded Mediterranean diet. Both the vegan diet and Mediterranean diet can be nutritious and are associated with many potential health benefits.

The vegan diet is typically more restrictive and requires careful planning to ensure that your nutritional needs are met. Some aspects of the vegan diet are also less studied compared to the Mediterranean diet, including its effects on brain function.

Be sure to consider factors like your goals, preferences, and priorities to determine if a vegan diet or Mediterranean diet is right for you — or if you should look beyond these two options. Check out this comprehensive guide for a sample Mediterranean menu and simply swap in some plant-based proteins like tofu, tempeh, and legumes to create your own custom plan.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Vegan and vegetarian diets are both popular, but they differ in important ways.

This article explains the differences between them. Get as heart-healthy as Greece, Italy, and the rest of the Mediterranean with these fantastic regional recipes. This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

Vegan diets have gone mainstream. This article looks at what vegans eat and why people choose to eat this way. This is a detailed review of the Nordic diet. Foods to eat, foods to avoid, health benefits and a review of the research behind the diet.

Discover which diet is best for managing your diabetes. This is one of my favorite vegan lentil recipes, and it was created by my twin sister, Arianna.

She has been vegan for 4 years now and being vegan has propelled her into being an amazing cook. One of the great things about the Instant Pot is that you can cook dried beans without soaking them overnight.

A really good bean burger recipe is hard to find. I have tried hundreds of them over the years and this Mediterranean Diet based bean burger recipe is one of my all time favorites. Koshari, also spelled Kushari, is the national dish of Egypt. It is one of the best Mediterranean diet recipes for using up things in your pantry.

You can find Koshari in food carts and restaurants all over Egypt and now you can make it in your own home! Most people think of paella as a dish with seafood and sausage, but one of the traditional Mediterranean Diet recipes of Valencia is paella de verduras or vegetable vegan paella.

This egg noodle is served with a typical tomato wine sauce, with an added boost of chopped walnuts, making this dish special. This traditional Cretan Lentil Soup is a hearty and delicious Mediterranean Diet recipe. I love making this soup on Sunday for weekday lunches.

Enjoy with a tasty and healthy chunk of sourdough bread. Black eyed peas with Fresh Dill, Olive Oil and Orange Slices is one of my all-time favorite Mediterranean Diet recipes.

How can you go wrong with fresh dill, fresh parsley, green onions, orange slices, and 1 cup of extra virgin olive oil. Pasta with Sautéed Spinach and Garlic can be prepared in 20 minutes as long as you are cooking the pasta as you prep , has an easy clean up and is super delicious!

This Mediterranean fish stew is perfect using any white fish. I have tried it with both halibut and flounder. It is so simple to make that even a novice in the kitchen will find making it to be a breeze.

This Tuscan White Bean Soup with Sausage and Kale will make you feel like you are eating in a small restaurant in Italy. It is the perfect hearty soup for a wintry day. Most beans soups are full of nutrition and this one is no exception: fiber from the beans and kale; vitamins A, K and C from the Kale; protein from the beans and sausage and healthy fat from the extra virgin olive oil.

White bean soup is great for lunch or dinner. It is often eaten with a Greek salad , crusty bread and some wine. The soup is vegan and if you want to keep your meal vegan then serve with a simple salad topped with Greek dressing.

It also goes well with sautéed swiss chard or spinach with feta and lemon. Breakfast will never be the same. This recipe for Sweet Potato Hash with Eggs is super easy, delicious and sure to leave you satisfied, ready to start the day. We have been creating an amazing collection of avocado toast recipes over the last few weeks.

There have been a few failures, but mostly they have come out incredible. When I lived on the Greek island of Crete, one of my favorite food experiences was eating fresh avocado from the courtyard in our hotel.

Meal Plans, Recipes, Shopping Lists, Weekly Challenges and Lessons, Private Facebook Support Group, Cooking Videos and more!

My weight remains steady at pounds down from Because my cholesterol has always been above the normal range last year I requested that she test it again this year. Pea Protein Isolate. I have not eaten meat for about 1year and that i can simply say that this Plant based burger seems to be like an actual meat Burger.

Thanks so much for all these meals! I know this is a charged term, but plant based has multiple meanings. Veganism is a plant based diet that is entirely composed of plants.

They both have plants as the base. Save my name, email, and website in this browser for the next time I comment. Get seasonal recipe ideas as well as special offers on our online programs, live webinars and video releases.

Sent once a week. By using this site, you agree to the terms of use and privacy policy. Search for:.

Toggle Navigation My Account My Account My Account WooCommerce Cart 0. Pin By Winter LeBlanc. Updated April 10, JOIN OUR 10 WEEK PROGRAM. The Next Session Starts Soon! Popular Recent Comments. Ultimate Guide to Eating the Mediterranean Diet March 16,

Serve it right away or pack it in individual servings for four super-satisfying high-fiber lunches for the week ahead. To cut down on prep time, we're using preshredded Brussels sprouts from the produce department and store-bought roasted chickpeas.

Look for roasted chickpea snacks with the healthy snacks or nuts at your grocery store. Taco night meets baked potato night with this simple recipe for loaded baked potatoes with salsa, beans and avocado.

This easy, healthy family dinner comes together with just 10 minutes of active time, so you can make it on even the busiest of weeknights. This recipe is just as delicious with sweet potatoes in place of russets. With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet.

Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew. Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

Pressing the tofu before roasting rids it of some excess moisture for crispy results. If you have the time, let it sit for more than 10 minutes—the longer it's pressed, the better! This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas.

Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up. Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe.

The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.

In this quick vegetarian dinner recipe, you can skip boiling the gnocchi--they'll cook through while roasting on the sheet pan with the rest of the ingredients.

If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4. Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan.

To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun. This vegan lentil soup recipe is packed with fresh ingredients and plenty of lentils that deliver a healthy dose of fiber in each bite.

This vegan soup is the perfect cold-weather lunch or healthy dinner the whole family will love. It seems grain bowls have as many variations as there are stars in the sky, and there is no wrong way to build one!

But we prefer to keep things classic and simple with hummus, quinoa, avocado and loads of veggies! Potatoes and beans make this tomato-based crock-pot vegetable stew super-hearty. You could also add briefly sautéed chunks of zucchini or fresh corn kernels just before serving, or add another can of cannellini beans for more substance.

A dollop of pesto on top is also super-delicious. Adding homemade garlic croutons is an easy way to elevate this healthy dinner. Diced sweet potato, bell peppers and apples make a vegan stuffing inspired by the flavors of sausage. To add that savory flavor, we use poultry seasoning don't worry, there's no actual poultry in it!

Piled into portobello mushroom caps, it creates a beautiful and filling plant-based main dish—perfect for the holidays. This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

This healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want to add a vegetable, stir in some roasted cauliflower.

Serve with brown basmati rice or warm naan. Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one! This beautiful grain bowl is packed with healthy ingredients like quinoa, chickpeas, kale and cauliflower--all drizzled with a lemony tahini sauce.

The fast one-bowl meal makes a satisfying weeknight dinner or packable work lunch. This veggie burger recipe is one you'll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger.

Serve these vegan burgers on buns or stuff them in pitas. We recommend making extra sauce—it's a great dip for veggie sticks and, thinned with a little water, it makes a wonderful salad dressing.

This comforting vegan lentil stew is incredibly satisfying thanks to hearty lentils and sweet potato. The leeks provide a savory allium note while the tomato paste, miso and cumin add bold flavor.

This earthy bowl of lentils is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.

This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber.

Celery brings a nice crunch. This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. The Mediterranean diet puts an emphasis on savoring your meals with good company, and being physically active through the day, they add.

A plant-based Mediterranean diet for weight loss is also a popular choice for many, since filling fiber from lots of fresh produce and satiating protein from beans and nuts, make it easy to drop weight.

Include plenty of leafy greens, as well as tahini and sesame seeds for calcium. For example, if you normally would have salmon, quinoa, and sauteed greens at dinner, replace the salmon with tofu. Simply toss beans, lentils, or tofu in salads, burritos, pasta, soups, or in veggie stir-fries, like this simple one.

Also add them to overnight oats, smoothie bowls, and stir-fries — or have a handful of nuts as a snack. Use tahini and hummus as veggie dips, sandwich spreads, or sauces.

Top sweet potatoes with beans and tahini. As with any major nutrition changes, be sure to consult with your doctor or trusted healthcare professional before overhauling your diet. Following a vegan Mediterranean diet is a great plan to promote healthy, lasting weight loss, experts say.

Eating according to the Greener Mediterranean diet can be great for weight loss because it emphasizes nutrient-rich, satisfying foods like fruits, vegetables, beans, nuts, seeds, and whole grains that fill you up with fiber, while the diet also contains minimal amounts of calorie-dense foods that most people tend to overeat, like refined grains, chips, and snack foods, and sugary foods.

To supercharge your weight loss efforts on a vegan Mediterranean diet, Wright shares that it is important to note that portion control is an essential element when losing weight while on a Mediterranean diet. Read More: 10 Foods to Boost Your Mood, According to Experts.

Mediterranean Diet Is Best for Lasting Weight Loss. How to Make it Vegan. Perri O. Blumberg Published: January 24, Share on Facebook Pin it!