In January 2025, for the eighth year in a row, the US News & World Report crowned the Mediterranean diet as number one for health and well-being. “The Mediterranean diet focuses on quality and lifestyle rather than a single nutrient or food group,” the publication noted. It praised the diet’s emphasis on whole foods, like fruits, vegetables, nuts, and beans, all of which take center stage over processed foods and red meat. Indeed, research suggests that this way of eating can have some serious health benefits. It has been linked with a reduced risk of heart disease, as well as cancer and even dementia.
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But one study—published in the journal Heart in 2020—has taken the Mediterranean diet even further. The green Mediterranean diet has taken the original approach and adapted it to reduce meat even more, while prioritizing specific foods like walnuts, Mankai (pondweed), and green tea.
One of the study’s authors, Meir Stampfer, MD, DrPH, told Everyday Health: “The Mediterranean diet has proven benefits, but we thought it might be improved upon by adding more foods rich in polyphenols and further reducing red meat.”
Keep reading to find out more about how to follow the green Mediterranean diet, as well as five plant-based recipes perfectly suited to the lifestyle.
What is the green Mediterranean diet?
As described above, the green Mediterranean diet is basically an enhanced version of the traditional Mediterranean diet, which, as the name suggests, is an eating pattern inspired by the many European, North African, and Middle Eastern countries that border the Mediterranean. Think along the lines of Italy, Turkey, Morocco, Greece, Lebanon, and Egypt. In these countries, fresh, nutrient-dense whole foods—like tomatoes, eggplant, zucchini, bulgur wheat, nuts, seeds, beans, and chickpeas—form the basis of many meals.
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The green Mediterranean diet also incorporates these foods, but it is stricter on meat consumption. Plus, it includes specific foods believed to have additional health benefits. These are Mankai (which is a type of pondweed), walnuts, and green tea.
According to the study, following this type of Mediterranean diet potentially has even more benefits than a standard version, although research is still limited. “The green [Mediterranean] diet, supplemented with walnuts, green tea, and Mankai and lower in meat/poultry, may amplify the beneficial cardiometabolic effects of the Mediterranean diet,” the researchers concluded.
What foods are eaten on the green Mediterranean diet?
The green Mediterranean diet allows for many of the same foods that are enjoyed on a standard Mediterranean diet, including a wide range of fruits, vegetables, whole grains, and legumes, for example. But it has some additions.
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The diet is particularly focused on polyphenol-rich foods, specifically green tea and walnuts. Polyphenols are natural compounds with antioxidant and anti-inflammatory properties. During the study, participants ate 28 grams a day of walnuts and drank three to four cups of green tea.
The third food that the diet underscores is Mankai. Also known as duckweed, Mankai is a nutrient-dense aquatic plant that is a source of high-quality protein, omega-3 fatty acids, and other micronutrients.
Can you lose weight on a green Mediterranean diet?
The version of the green Mediterranean diet that participants followed in the 2020 study was also calorie-restricted. The specific caloric intake targets were not detailed in the abstract, but usually, this involves creating a modest calorie deficit to promote weight loss. On average, those who followed a green Mediterranean diet lost more than six kilograms (about 13 pounds) over six months.
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Calorie restriction comes down to individual choice. However, the Centers for Disease Control and Prevention recommends that any person who wants to lose weight should do so at a gradual pace, at around one to two pounds per week. The public health agency adds: “Healthy weight loss includes a lifestyle with healthy eating patterns, regular physical activity, enough sleep, and stress management.”
5 plant-based recipes inspired by the green Mediterranean diet
If you want to follow the green Mediterranean diet, or simply eat more walnuts, Mankai, and green tea, here are some of our favorite recipes—all plant-based, of course.
Natalie Norman
1 Walnut Basil Pesto With Zucchini Noodles
The sauce in this tasty zucchini noodle dish relies on walnuts, which is a big tick for the green Mediterranean diet. On top of this, it also packs in arugula and basil (both of which also contain polyphenols and antioxidants), as well as omega-3-rich hemp seeds and vitamin C-packed lemon juice.
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California Walnuts
2 Super Green Walnut Mankai Smoothie
If you’re new to drinking Mankai, this creamy smoothie recipe is a good place to start. It combines frozen Mankai cubes with baby spinach and tasty fruits like banana and pineapple, as well as fresh ginger and cinnamon. This recipe does include honey, but you can easily swap this out for agave, maple, or date syrup.
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Micah Siva
3 Za’atar-Seared Broccoli Steaks With Toasted Hazelnuts
The use of broccoli steaks as the main component in this nourishing recipe emphasizes plant-led eating, which, of course, is a core principle of the green Mediterranean diet. It also features za’atar, which is not only flavorful but is also rich in polyphenols thanks to ingredients like sumac and sesame seeds.
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The First Mess
4 Iced Peach Green Tea
Sure, a steaming mug of plain green tea is cozy and nourishing and certainly fits into the green Mediterranean diet. But if you want to add a little more flavor, this fruity, refreshing, sweet iced green tea recipe from The First Mess is well worth a try.
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Mary Callan
5 Two-Step Farro Salad With Walnuts, Olives, and Fresh Herbs
This easy-to-make tasty salad recipe aligns with the green Mediterranean diet in many ways. Farro, for example, is a whole grain rich in fiber, vitamins, and minerals. There are also walnuts, of course, as well as antioxidant-rich olives and polyphenol-packed fresh herbs.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
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