One of the staples of the Mediterranean diet is fishmeals. Fish is one of the healthiest options for protein consumption, and when you look at the nutritional value, it is stacked with omega 3 fatty acids. However, many people are allergic to iodine and have been asking, “Can You Do the Mediterranean Diet Without Fish?”
You can enjoy the Mediterranean diet and not eat fish if you don’t feel like having it. Fish is considered white meat, but there are other forms of white meat that you can look into buying. Things like chicken and turkey can be a decent substitute, but you might need additional supplementation.
This article aims to look at the Mediterranean diet, and if you are allergic to iodine or simply do not like fish, you can look at this article for some advice. We will discuss some of the main alternatives that make your meals great and help you follow a healthy and solid diet. You will not have any excuse not to follow the Mediterranean diet.
Can You Do the Mediterranean Diet Without Fish?
The Mediterranean diet is one of the most popular diets on the market today, and many people consider the fish meal as one of the most important deals for your day. When looking at fish, you will notice that it has some great nutritional value, including the omega fatty acids that could help your joints and improve mental performance.
However, you don’t need to eat fish with this diet, and you might want to look at some of the alternatives. Chicken and turkey can serve as great alternatives to make sure you get all the protein you will need. However, we have mentioned that you need to supply your body with some of the important nutrients you don’t get when avoiding fish.
The most important thing to keep in mind is the macronutrients when you follow any diet. Protein is probably the most important nutrient to add to your diet. There are many different forms of food that you can take in when replacing fish. However, red meat has a lot of calories, and it might also have some fat.
Top 5 Alternatives For Fish For Protein On The Mediterranean Diet
Now that you understand that fish is not the core ingredient to the Mediterranean diet, you need to understand which alternatives can be added to your diet. In the following section, we will look at some of these alternatives that could make your life slightly easier. Here are the most important alternatives to replace fish in the Mediterranean diet.
Eggs might be one of the basic ingredients on the market today. While it does not have the same nutritional value as fish, it is still stacked with protein. However, eggs have a yolk, and the yolk will make it possible to get some of the fatty acids. Eggs are an affordable ingredient, but it is lower in protein per gram than fish.
If you choose to use eggs as your alternatives, you will need to increase these eggs’ consumption. Having free-range eggs or using egg protein powder will be one of the best alternatives that can help you keep up with your protein macronutrients.
No matter which different diet you are looking at, chicken is always one of the important staples. When you follow the Mediterranean diet, you should consider adding chicken to your diet. Chicken is packed with protein and should have around 20-grams of protein per 100-grams of chicken, almost the same as fish.
The downside to adding chicken to your diet is that it can become stale quite fast. Chicken does not have any fat, which means that your fatty acids will need to be addressed. Fortunately, there are tons of omega-3 and omega-6 supplements that you can look at.
Turkey and chicken often go hand in hand when it comes to a diet. However, there is a slight difference in the nutritional makeup of these foods. Turkey is a portion of dry food, and it has almost zero fat, which means that it is also tricky to cook. However, it is packed with more protein than chicken, which is great for macros.
Turkey is a portion of healthy food, and it has numerous micronutrients, including being high on the BCAA (Branched Chain Amino Acid) spectrum. These BCAAs will make it possible to improve your recovery and keep your body anabolic for the most part.
Soy is one of the best alternatives for protein when you are on a diet. Since it is made from soybeans, it does not have any animal additives, which means it is great for vegetarians. If you want to cut fish from your diet, tofu is a good alternative to consider. It is also more affordable than fish but lacks tons of nutrients.
While we recommend tofu as one of the top ingredients, we would also recommend that you supplement the rest of your diet with more nutrients found in fish.
5. Red Meat
While the Mediterranean diet tries to avoid red meat, it is still one of the best foods to serve as an alternative. In general, red meat has around 30-grams of protein per 100-grams of meat. It is packed full of protein but also includes iron. Since most of the population suffers from anemia, red meat tends to supplement your body.
The downside to using red meat as part of your diet is the fatty content. These meats are slightly more packed with animal fats, and when it comes to a diet, you don’t want any animal fats. Fortunately, you can cut it off as you are cooking it.
Just make sure that you eat red meat in moderation.
Mediterranean Diet Without Fish Summary
The Mediterranean diet is one of the safest and best diets on the market today. When you are cooking your meals, you should consider removing fish from time to time, and when you are allergic, you now have the right alternatives to continue following the diet. Let us know in the comment section if we have missed any other alternatives.
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