If you’re thinking about following the Mediterranean diet, you should know what kinds of foods you should eat.
There aren’t any hard and fast rules about what you can and can’t eat, but there are some foods that people in Mediterranean countries usually eat. These are the foods that are usually the most important on a Mediterranean diet.
What foods should you stock up on when switching to a Mediterranean diet? That’s what Ashley Bannister, MS, RDN told us. Read on for our ultimate Mediterranean diet foods list.
The Mediterranean diet is one of the healthiest and most delicious ways of eating. This heart-healthy diet emphasizes natural minimally processed foods like fruits vegetables, whole grains, legumes, nuts, healthy fats, and lean proteins.
While the Mediterranean diet limits consumption of red meat, many dieters wonder if venison can fit into this eating pattern. As an avid hunter and Mediterranean diet follower myself, I decided to do some research
Here is a complete guide examining if and how you can eat venison while adhering to the Mediterranean diet.
What is Venison?
Venison refers to meat from deer species, most commonly deer like elk, moose, caribou, and white-tailed deer. Venison comes from wild deer and is not farmed or domesticated. Hunters harvest deer for venison during regulated hunting seasons.
All cuts of the deer can be used for venison meat, including popular cuts like:
- Backstrap
- Tenderloin
- Front and hind quarters
- Ribs
- Stew meat
Venison is prized for its lean, fine-grained texture and rich flavor. Since deer are wild foragers eating grasses and vegetation, venison is considered a natural, organic red meat choice.
Overview of the Mediterranean Diet
The Mediterranean diet emphasizes simple, minimally processed foods traditionally eaten in the olive-growing regions around the Mediterranean Sea.
Some key guidelines of the Mediterranean diet include:
- High intake of plant-based foods like fruits, veggies, whole grains, beans, nuts and seeds
- Moderate amounts of fish, seafood, eggs, dairy and poultry
- Limited red meat consumption (a few times per month)
- Use of olive oil as the primary fat source
- Inclusion of red wine in moderation (optional)
- Low amounts of added sugar and processed foods
This eating pattern has been associated with numerous health benefits including improved heart health, reduced inflammation, healthy aging, and longevity.
Can You Eat Venison on the Mediterranean Diet?
Yes, venison can be included as part of the Mediterranean diet. Here’s why:
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Venison is a lean red meat – With less than 2 grams of saturated fat per 3 ounce serving, venison is much leaner than beef or pork. This aligns with the diet’s guidance to choose leaner cuts of meat.
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Wild game was traditionally eaten – Historical accounts show that wild game like rabbit, boar, and deer were commonly hunted and consumed by Mediterranean populations.
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It fits within red meat limits – The diet recommends limiting red meat to a few times per month or less. Enjoying venison occasionally in place of other red meats fits within this guideline.
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Nutrient profile – Venison contains iron, zinc, vitamin B12 and other nutrients missing from plant-based Mediterranean diet foods. It can fill in nutritional gaps.
So within the parameters of minimal red meat consumption, venison can be accommodated as part of the Mediterranean diet.
Health Benefits of Venison
Venison offers several health advantages that make it a great addition to the Mediterranean diet:
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High in iron – Just a 3 oz portion of venison provides around 1.6 mg of iron, which is helpful for oxygen transport and metabolism.
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Lower in saturated fat – With less than 2 grams of saturated fat per serving, venison is much lower compared to other red meats like beef.
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Rich in B vitamins – It’s an excellent source of energizing and metabolism-supporting B vitamins like B12, riboflavin and niacin.
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Provides zinc and selenium – Important minerals like zinc and selenium are found in venison to support immune function.
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Contains omega-3s – Higher omega-3 levels compared to grain-fed beef make venison heart-healthy.
Enjoyed in moderation, venison can provide valuable nutrition to complement a Mediterranean diet.
Tips for Cooking Venison Med-Style
When preparing venison for Mediterranean-inspired meals, keep these tips in mind:
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Use olive oil – Sautee, roast or pan-sear venison in olive oil instead of butter for Mediterranean flair.
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Season simply – Fresh herbs like rosemary, thyme and sage season venison wonderfully without overpowering its flavor. Minced garlic and lemon also pair well.
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Marinate ahead – For extra tenderness and moisture, marinate venison several hours or overnight in olive oil, vinegar, garlic and Mediterranean spices.
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Cook quickly over high heat – Venison should be cooked quickly over high heat to medium rare or it can become tough.
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Pair with veggies – For authentic Mediterranean meals, serve venison with Mediterranean veggies like eggplant, peppers, zucchini, tomatoes, spinach, artichokes and beans.
With minimal preparation focused on simple flavors, venison can shine as the star of the Mediterranean plate.
Delicious Mediterranean Diet Venison Recipes
Here are some mouthwatering Mediterranean-inspired recipes for preparing venison:
Rosemary Venison Kebabs – Chunks of venison marinated in rosemary, lemon and olive oil, threaded onto skewers with veggies and grilled.
Venison Eggplant Casserole – Slices of seared venison layered with tomato sauce, eggplant, mozzarella and basil, baked into a hearty casserole.
Mediterranean Stuffed Venison – Tenderloin stuffed with sauteed spinach, sun-dried tomatoes, feta and roasted red peppers for an elegant entree.
Venison Burgers with Tzatziki – Spiced and herbed venison patties served in lettuce wraps and topped with cooling cucumber yogurt tzatziki sauce.
Venison Meatballs – Venison and lamb meatballs simmered in a seasoned tomato sauce and served over pasta or zoodles.
With a little creativity, venison can be transformed into all kinds of Mediterranean masterpieces.
Is Venison Considered Red Meat on the Mediterranean Diet?
While venison comes from a deer rather than cattle, nutritionally it is still considered a red meat according to Mediterranean diet guidelines.
Some key similarities with red meat:
- High in heme iron and vitamin B12, only found in animal proteins
- Contains saturated fat and cholesterol (although less than other red meats)
- Provides complete protein with all essential amino acids
So venison is technically classified as a red meat for purposes of the Mediterranean diet. That means recommended limits on red meat intake per week should apply to venison as well.
Moderation is key, so enjoy venison as part of the diet, not the main focus. Pair small 3-4 oz portions of venison with ample plant foods for balance.
The Verdict on Venison and the Mediterranean Diet
While red meat intake is restricted, the Mediterranean diet leaves room for incorporating venison and other wild game meats a few times per month.
As one of the healthiest red meat options, venison can be a nutritious occasional substitution for beef or pork within a Mediterranean framework. Keep portions small and partner venison dishes with Mediterranean vegetables, grains, herbs and healthy fats.
For avid hunters like myself who want to enjoy home-harvested venison while maintaining Mediterranean diet principles, it is certainly possible. Venison provides a fresh and flavorful way to diversify protein choices.
With its clean flavor and leanness, venison deserves a spot on the Mediterranean plate. By paying mind to recommended red meat limits and enjoying venison as part of an overall healthy diet, hunters and non-hunters alike can savor its unique benefits.
What foods should you eat in moderation on the Mediterranean diet?
As you know, the Mediterranean diet stresses eating lots of fresh fruits and vegetables. But what about other foods, like meat and dairy?
The Mediterranean diet also includes these foods, but the idea is to eat them in moderation. This just means watching how much you eat to make sure it fits with your overall goals.
Let’s dive into some of these food groups.
Although the Mediterranean diet focuses mainly on plants and fish, research shows that poultry consumption is fine in moderation.
Poultry options on the Mediterranean diet include:
- Skinless, white meat chicken
- Turkey breast
Poultry, which provides a high-quality source of protein, is recommended at two to four servings per week.
As with other meats, the American Heart Association defines one serving of poultry as 3 ounces of cooked meat.
Because eggs tend to be a bit high in cholesterol, research suggests limiting yourself to 4 whole eggs per week when on the Mediterranean diet.
Egg options on the Mediterranean diet include:
Eggs are an excellent source of protein and can replace meat when you’re looking for a little variety.
According to Bannister, dairy is less prominent in the Mediterranean diet, and that includes cheese.
Cheese is typically consumed in small amounts, according to one study. Other dairy products like butter, cream, and milk are rarely used.
Cheese options on the Mediterranean diet include:
According to Oldways, a nutrition-focused nonprofit, the Mediterranean diet typically includes anywhere from one serving (about 1 cup) of dairy per day to one per week.
Remember, moderation is key—add your favorite cheeses to your meals when you’re craving a satisfying treat.
Yogurt isn’t off the table, but according to one study, it mainly comes from local sources and is not the most common choice in the Mediterranean diet.
Yogurt options on the Mediterranean diet include:
- Plain, unsweetened Greek yogurt
If you’re craving yogurt, Greek yogurt is a great option, especially if you’re interested in losing weight.
One study suggests that high-protein Greek yogurt may curb your hunger and help you eat fewer calories at your next meal.
Research recommends keeping servings of all dairy products limited from once daily to once weekly.
The Mediterranean diet does make room for red wine, but it’s usually consumed in low to moderate amounts and only with meals.
Wine options on the Mediterranean diet include:
Some research argues that no amount of alcohol intake leads to improved health and that alcohol may actually increase your risk of different cancers, regardless of how much you consume.
If you opt to enjoy the occasional glass of wine, Bannister recommends consuming red wine in moderation—one 3.5-ounce drink or less per day for women and two per day for men.
What snacks can you eat on the Mediterranean diet?
Fortunately there’s no shortage of snacks to choose from on the Mediterranean diet.
Pretty much any whole food from the above list will work, such as: whole foods like
- Nuts
- Fruits
- Vegetables
- Low-fat greek yogurt (with honey!)
- Hummus
- Baked veggie chips
- Roasted chickpeas
- Smoked salmon
- Olive tapenade
See our Mediterranean diet recipes list for even more snack options.
Can You Eat Meat On The Mediterranean Diet?
FAQ
What meats are OK on Mediterranean diet?
Can you have venison on a Mediterranean diet?
Is venison healthiest meat to eat?
Is venison better for your heart than beef?
Can you eat raw meat on the Mediterranean diet?
Whether raw on a salad, sautéed, baked, or even deep-fried, this healthy fat is used for all cooking purposes in the Mediterranean diet. When you’re shopping for these foods, avoid any “diet, lite, low-calorie, and low-fat” products. Although you don’t need to eat meat every day, it is still a part of the Mediterranean diet food list.
Can you eat frozen meat on a Mediterranean diet?
Canned and frozen are great options that last much longer than fresh while offering the same nutritional benefits. These lean meats are welcome in the Mediterranean diet, but eat them less often. Eat these protein-rich meats intermittently, too. Combine a small portion with whole grains and vegetables for a balanced meal.
What foods are on the Mediterranean diet?
This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. We’ve compiled this Mediterranean diet food list with over 100 of the most common and available foods in the Mediterranean Diet.
Can you eat red meat on a Mediterranean diet?
Red meats and sweets are not entirely sworn off when following the Mediterranean diet, but they are consumed less frequently and in smaller quantities. False!