top of page

Mediterranean Diet Recent Plant Protein Picks

Mediterranean Diet Recent Plant Protein Picks By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Mediterranean Diet Recent Plant Protein Picks By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Hey everyone! Registered Dietitian Maya here, sharing some of my recent Whole Foods plant protein finds that are perfect for a delicious and nutritious Mediterranean diet.

The Mediterranean diet, known for its focus on fruits, vegetables, whole grains, and healthy fats, also encourages moderate protein intake. While fish and poultry are included, plant-based proteins are superstars in this dietary pattern

  • Unsweetened Soy Milk: This creamy beverage by Eden Foods boasts a whopping 12 grams of protein per cup, making it a fantastic dairy-free alternative for your morning coffee or a post-workout pick-me-up.

  • Lupini Beans: SIMPLi Lupini beans pack a powerful 14 grams of protein per 1/4 cup serving. Traditionally enjoyed in the Mediterranean and Middle Eastern regions with a squeeze of lemon and a sprinkle of cumin, they're a flavorful snack or light salad topper.

  • Immi Eats Ramen Soup: Looking for a quick and protein-packed meal? Look no further than Immi Eats Ramen Soup! Clocking in at an impressive 22 grams of protein per serving, it's a delicious base for creativity. Get creative - top it with tofu, tempeh, or even a jammed egg for a well-rounded and satisfying dish.

  • Whole Grain Bulgur Wheat: This versatile grain is a Mediterranean favorite!  With 6 grams of protein and 6 grams of fiber per 1/4 cup dry, it adds substance and keeps you feeling fuller for longer.  Toss it into salads, pilafs, or use it as a base for bowls loaded with veggies and a protein source.

  • Lightlife Tempeh: A fridge staple in my kitchen, Lightlife Tempeh provides a whopping 18 grams of protein per serving. This fermented soy product is incredibly versatile - marinate it, crumble it, or cube it for stir-fries, sandwiches, or grain bowls.


  • These are just a few ideas to get you started! Explore the vast world of plant-based proteins like lentils, chickpeas, and nuts and seeds.

  • The Mediterranean diet emphasizes variety.  Rotate your protein sources throughout the week for a well-rounded intake of essential nutrients.


Rated 0 out of 5 stars.
No ratings yet

Add a rating
bottom of page