The Mediterranean Diet (the Med Way) is a long-standing, recommended approach for balanced eating that supports optimal health and chronic disease risk reduction. A key focus for the Med Way is choosing whole-food sources and expanding protein options to include plant-based foods like beans, legumes, nuts, seeds, whole grains, peas, and even vegetables like broccoli.

Your food quality matters, so save fried or batter-coated animal proteins for occasional use rather than making them a regular part of your routine. Also, by choosing lean sources of animal-based protein, saturated fat intake can be kept to a minimum (ideally less than 10% of total daily calories), helping to support cardiovascular health.

Here are seven quick protein tips and swaps to broaden your protein choices.

1. Increase Plants. Swap some meat for plant-based proteins like beans, lentils, nuts, and seeds to save money and reduce saturated fat.  Add protein-based side dishes consisting of whole grains and such as brown rice, broccoli or peas.
2. Increase Lean Fish. Eat seafood (fish or shellfish) two to three times per week. Aim to include a fatty fish, such as salmon or mackerel, once a week for heart-healthy omega-3 fatty acids.
3. Choose Lean Poultry. Choose lean cuts of skinless poultry such as chicken or turkey; limit darker cuts like thighs and legs.
4. Choose Lean Red Meat. When eating red meat (beef, pork, lamb), select lean or extra-lean cuts like “loin” or “round” with minimal visible fat.  It is recommended to limit red meat intake to 2-3 times per month using serving sizes of 4-6 ounces.
5. Choose Low-Fat Dairy. Swap full-fat dairy for low-fat or fat-free milk, yogurt, and cheese.
6. Choose Eggs. Incorporating eggs up to seven times per week can fit into a healthy pattern.  The American Heart Association suggests enjoying 1-2 eggs a day as a high-quality protein.
7. Choose Whole Foods.  Limit or avoid processed meats such as bacon, sausage, and most deli meats.  For sandwiches or wraps try using grilled or roasted chicken or turkey slices instead!

Additional Resources:
Plant-Based Protein Sources (American Heart Association):
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic

All About Beans (NDSU Extension):
https://www.ndsu.edu/agriculture/sites/default/files/2025-04/fn1643.pdf

Learn more about the Mediterranean Diet at one of our upcoming classes:
https://www.eventbrite.com/cc/cooking-up-health-4833394

Delicious Protein-Based Recipes to Try:
Black Bean Soup: https://medinsteadofmeds.com/black-bean-soup/
Red Lentil Soup with Lemon: https://medinsteadofmeds.com/red-lentil-soup-with-lemon/
Seared Salmon: https://medinsteadofmeds.com/seared-salmon/
Mushroom Beef Burgers: https://medinsteadofmeds.com/mushroom-beef-burgers/

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