Can you do the Mediterranean diet if you don't eat seafood?

January 12, 2026 •

4 min read

Over 23 million Americans report having a seafood allergy. The good news is, you can absolutely do the Mediterranean diet if you don't eat seafood by focusing on its other key pillars: fruits, vegetables, whole grains, and healthy fats.

Quick Summary

The Mediterranean diet is flexible enough to accommodate dietary restrictions, including avoiding seafood. Protein and omega-3 needs can be met through a variety of plant-based foods, poultry, and eggs.

Key Points

Flexibility: The Mediterranean diet is a dietary pattern, not a rigid meal plan, making it adaptable for those who do not eat seafood.
Protein Alternatives: Excellent protein sources include legumes (chickpeas, lentils, beans), poultry, eggs, nuts, and dairy products like Greek yogurt.
Omega-3 Sources: Plant-based omega-3s (ALA) are found in flax seeds, chia seeds, and walnuts. For EPA and DHA, algae-based supplements are an effective alternative to fish.
Nutrient Planning: Pay attention to potential gaps in Vitamin B12, Vitamin D, iron, and zinc, and plan your meals accordingly to include fortified foods or supplements if necessary.
Embrace the Core: Focus on the diet's core components: abundant fruits, vegetables, whole grains, healthy fats like olive oil, and herbs.
Benefit Retention: You can still reap the heart health, weight management, and anti-inflammatory benefits of the Mediterranean diet without including seafood.

The Mediterranean diet is celebrated for its incredible health benefits, from heart health to cognitive function. While fish and seafood are often highlighted as a source of omega-3s, they are just one component of this flexible, plant-forward eating pattern. Even without seafood, the diet's emphasis on abundant fruits, vegetables, whole grains, legumes, nuts, and healthy fats provides a complete and nutritious approach to eating. Adopting a seafood-free Mediterranean diet simply involves strategic substitutions and a deeper focus on the wide variety of non-seafood options available.

The Flexibility of the Mediterranean Diet

The core philosophy of the Mediterranean diet is not rigid, but rather a pattern of eating based on traditional foods from countries bordering the Mediterranean Sea. This means focusing on: daily consumption of fruits, vegetables, whole grains, nuts, and seeds; weekly intake of poultry, eggs, and dairy; and limiting red meat and processed foods. Seafood is recommended weekly, but its inclusion is not mandatory for success. The diet's strength lies in its diverse, whole-food base and high fiber content, which together reduce inflammation and promote overall wellness.

Excellent Protein Alternatives to Seafood

For those who abstain from fish and shellfish, there is no shortage of protein-rich foods to build a healthy and satisfying Mediterranean plate. Legumes are a cornerstone of the diet and an excellent source of protein and fiber.

Legumes: Lentils, chickpeas, and beans are incredibly versatile. They can be added to soups, stews, salads, or pureed to make spreads like hummus. A single cup of lentils provides around 18 grams of protein.
Poultry and Eggs: Lean poultry like chicken and turkey are consumed in moderation on the Mediterranean diet and are great sources of protein. Eggs are another fantastic option, providing complete protein and various vitamins.
Nuts and Seeds: Almonds, walnuts, pistachios, and pumpkin seeds offer both protein and healthy fats. Sprinkling them on salads or yogurt adds a satisfying crunch and nutritional boost.
Dairy (if consumed): Greek yogurt, feta, and goat cheese provide high-quality protein and probiotics. Greek yogurt, in particular, is a protein powerhouse.
Soy Products: Tofu, tempeh, and edamame are excellent plant-based protein sources, though they may be less traditional.

Sourcing Omega-3 Fatty Acids Without Fish

Omega-3 fatty acids, particularly EPA and DHA, are famously found in oily fish. However, the plant-based precursor, ALA, is available in numerous Mediterranean-friendly foods. For those who want to ensure adequate intake of EPA and DHA, algae-based supplements are an effective solution.

ALA-rich plant sources:

Flax seeds and flaxseed oil
Chia seeds
Walnuts
Hemp seeds

Comparison of Seafood and Seafood-Free Mediterranean Diets


Feature	Seafood-Included Mediterranean Diet	Seafood-Free Mediterranean Diet
Core Food Group	Abundant fruits, vegetables, whole grains, legumes, and olive oil	Abundant fruits, vegetables, whole grains, legumes, and olive oil
Protein Sources	Fish (weekly), seafood (weekly), poultry (weekly), eggs (weekly), dairy, legumes, nuts	Legumes, poultry (weekly), eggs (weekly), dairy, nuts, seeds, soy products
Omega-3s	Primarily from fatty fish (EPA, DHA); also from plant sources (ALA)	Primarily from plant sources (ALA); supplements (EPA, DHA) are recommended
Micronutrients	Iron, zinc, B12, and Vitamin D typically well-covered	Requires careful planning to ensure sufficient iron, zinc, and B12 intake
Dietary Flexibility	Very high, with a wide array of protein and nutrient sources	Very high, with strategic emphasis on non-seafood proteins and omega-3s

Nutritional Considerations and Supplementation

When eliminating seafood, it's important to be mindful of a few key nutrients that are abundant in fish but may be less available in other foods. These include vitamin B12, vitamin D, iron, and zinc.

Vitamin B12: Primarily found in animal products like eggs and dairy. For vegans, nutritional yeast and fortified foods are crucial.
Vitamin D: Fortified dairy products, eggs, and spending time in the sun are the primary sources.
Iron and Zinc: These minerals are found in plant-based sources like legumes, seeds, nuts, and whole grains. However, the phytic acid in plants can reduce their absorption. Soaking and sprouting legumes can help improve absorption.
Omega-3s (EPA/DHA): While the body can convert some ALA to EPA/DHA, the conversion rate is low. Algae-based omega-3 supplements are the most efficient way for seafood-free diets to ensure adequate intake of these critical fatty acids.

Conclusion

Undertaking the Mediterranean diet without seafood is not only possible but can be a highly rewarding and nutritious endeavor. By focusing on the diet's true foundation—a bounty of plant-based foods, legumes, nuts, seeds, healthy fats, and moderate amounts of poultry, eggs, and dairy—you can replicate all the proven health benefits. With careful attention to omega-3 intake and other key nutrients, you can create a vibrant, healthy, and delicious eating pattern that perfectly aligns with your dietary needs and preferences, proving that the Mediterranean diet's flexibility is one of its greatest strengths.

A Sample Seafood-Free Mediterranean Meal Plan

Breakfast: Greek yogurt parfait with walnuts, berries, and a sprinkle of flax seeds.
Lunch: Large salad with mixed greens, chickpeas, cucumbers, bell peppers, tomatoes, and a lemon-tahini dressing.
Dinner: Lentil and vegetable soup with whole-grain pita bread.
Snack: Apple slices with almond butter or a handful of olives.

Resources for Recipes

For inspiration, you can find many vegetarian and vegan Mediterranean-style recipes online. A resource like Fully Mediterranean offers several plant-based recipes that fit this dietary pattern.

Final Thoughts on Adaptability

Ultimately, the Mediterranean diet is a template for healthy eating, not a strict list of rules. By understanding the core principles and finding appropriate substitutes, anyone can enjoy its benefits, regardless of their aversion to or dietary restrictions concerning seafood.

Frequently Asked Questions

You can obtain the plant-based omega-3 fatty acid, ALA, from walnuts, flax seeds, and chia seeds. For the more bioavailable EPA and DHA, which are typically found in fatty fish, consider an algae-based supplement.

Excellent protein options include legumes like chickpeas, lentils, and beans. You can also incorporate moderate amounts of lean poultry, eggs, dairy products (Greek yogurt, feta), and soy products such as tofu.

Yes, a plant-based version of the Mediterranean diet is extremely healthy. By focusing on legumes, whole grains, vegetables, fruits, nuts, and seeds, you get all the necessary fiber, vitamins, minerals, and healthy fats. Careful planning can ensure adequate intake of nutrients like B12, iron, and zinc.

No. The Mediterranean diet's heart-health benefits come from its high intake of fiber, antioxidants, and unsaturated fats from olive oil, nuts, and seeds, not solely from fish. Supplementing with algae-based omega-3s can further support cardiovascular health.

Easy meals include lentil soup, Greek salad with chickpeas and feta, pasta with a rich tomato and vegetable sauce, and veggie grain bowls featuring quinoa or farro with roasted vegetables and hummus.

While some B12 can come from dairy and eggs, vegans will need to rely on fortified foods and nutritional yeast. The most reliable method is an oral supplement, especially for those on a completely plant-based diet.

The Mediterranean diet encourages lean poultry in moderate weekly portions and limits red meat to occasional consumption. Focus on legumes, nuts, and eggs as your primary protein sources, using poultry sparingly and red meat as a very rare treat.