What is the best Mediterranean diet protein powder?

drink wholesome is the best Mediterranean diet protein powder. It is made with a short list of simple ingredients like egg whites and almonds. This makes it perfect for people in need of a protein boost without the extra processing and added junk. Order samples to see if our Mediterranean diet protein powder is right for you. 


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drink wholesome is best Mediterranean diet protein powder.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is the Mediterranean diet? 

To put it simply, the Mediterranean diet stresses eating minimally-processed whole foods like vegetables, fruits, and whole grains. Research has consistently shown that the Mediterranean diet can reduce the risk of cardiovascular diseases and overall mortality.

Protein and the Mediterranean diet.

The Mediterranean diet is somewhat limited in dietary-protein compared to other diets. There are, however, still plenty of ways to incorporate protein into the Mediterranean diet. Here are some protein-rich foods to consider:

Fish: The Mediterranean diet places a strong emphasis on fish, which is an excellent source of protein. Fatty fish like salmon are not only high in protein, but also rich in heart-healthy omega-3 fatty acids. Include fish in your meals a few times a week.

Legumes: Legumes such as lentils, chickpeas, peas are rich in both protein and fiber. They are versatile and can be used in various Mediterranean dishes, like soups, salads, and dips like hummus.

Nuts and seeds: Almonds, walnuts, and pistachios are a good source of protein. They can be eaten as a snack or added to salads, yogurt, or oatmeal. Chia seeds, flaxseeds, and hemp seeds are also high in protein and can be sprinkled on top of foods.

Eggs: Eggs are a versatile source of protein and an essential ingredient in many Mediterranean recipes.

Protein supplements: If you find it challenging to meet your protein needs through whole foods alone, you can consider adding protein supplements to your diet.


Can you have protein powder on the Mediterranean diet? 

Yes, you can incorporate protein powder into the Mediterranean diet, but it is essential to choose a protein powder that aligns with the diet’s principles. Many protein powders are made in a way, or using ingredients that are not compatible. Remember, the Mediterranean diet is all about eating minimally-processed whole foods.

First of all, most protein powders are made with protein concentrates or isolates, which have been stripped of everything but the protein. Ingredients like these are not whole foods, and are not definitely not minimally-processed. Most protein powders are also made with added ingredients like emulsifiers, thickeners, fake sweeteners, and fake flavors, none of which are allowed on the Mediterranean diet.

What is the best protein powder for the Mediterranean diet? 

To be honest, any type of protein powder (whey, pea, egg white, etc.) can help you reach your wellness goals. Research has shown that animal and plant-based proteins promote similar strength, performance, and body composition adaptations so as long as you are eating a balanced diet, the type of protein in your protein power does not make a difference.

Not all protein powders are created equal, however. As you just learned, many protein powders are made with ingredients that a) are not allowed on the Mediterranean diet and b) can cause painful side effects and long-term health problems. Keep reading to learn more.


Why drink wholesome

drink wholesome is made with whole foods.

Instead of using protein concentrates or isolates, we make protein powders with whole foods like egg whites and almonds. The egg whites are simply pasteurized and dried, and the almonds are just roasted, pressed to remove some oil, and ground. Compared to what it takes to turn foods like whey and peas into protein powder, this is hardly processing. 

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

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drink wholesome is additive-free.

Another reason why we make the best protein powder for the Mediterranean diet is that we, unlike most other protein powder companies, do not use food additives. Additives are terrible for your health, even in small amounts. 

Because food additives look nothing like real food, they resist digestion and linger in your gut. This can cause your intestines to absorb extra water, resulting in diarrhea. Partially digested additives can also feed your gut bacteria, which release gas as they eat. Excessive gas can give rise to symptoms such as bloating, stomach pain, even constipation.

Here is a list of the most common food additives in protein powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

In the long term, regularly eating food additives can disrupt regulatory mechanisms in your intestines, elevating your risk of developing inflammatory bowel disease (IBD) and other inflammatory conditions.

Food additives, especially artificial sweeteners and sugar alcohols, can also disrupt the balance of your gut microbiome – the collection of microorganisms living in your gut. An imbalanced gut microbiome triggers inflammation and is linked to the development of several chronic diseases.

In summary, because it is additive-free and made with whole foods, drink wholesome is hands down the best Mediterranean diet protein powder. You will not find a more natural way to supplement your protein intake.


easy to digest

“I genuinely love this product. It’s the only protein powder I take. In todays day and age so many additives in ingredients mess with our endocrine system, mess with our stomachs, and aren’t good for us long term. This powder is awesome, clean, simple, and tasty.” – Nitasha

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.


The Mediterranean Diet and Protein: Unveiling the Benefits of Egg White and Almond Protein Powders

The Mediterranean diet has long been celebrated as one of the healthiest dietary patterns globally, emphasizing the consumption of fresh, whole foods, and heart-healthy fats. However, when it comes to protein, the Mediterranean diet may seem somewhat limited compared to other diets that prioritize high-protein sources. This raises an essential question: Can you include protein powder in a Mediterranean diet without compromising its principles?

In this comprehensive guide, we will explore the world of protein powders within the context of the Mediterranean diet. We’ll focus on two protein sources, egg white protein powder and almond protein powder, and uncover their benefits for those looking to maintain a Mediterranean-inspired approach to eating.

Understanding the Mediterranean Diet

Before we delve into the specifics of protein powders, let’s first grasp the fundamentals of the Mediterranean diet. This dietary pattern is inspired by the traditional eating habits of people living in Mediterranean countries like Greece, Italy, and Spain. It’s renowned for its numerous health benefits and is characterized by the following key features:

  • Abundant Consumption of Fruits and Vegetables: The Mediterranean diet encourages the intake of a wide variety of colorful fruits and vegetables, which provide essential vitamins, minerals, fiber, and antioxidants.
  • Emphasis on Whole Grains and Legumes: Whole grains like whole wheat, oats, and barley, along with legumes such as lentils, chickpeas, and beans, are fundamental components. They offer fiber, protein, and complex carbohydrates.
  • Healthy Fats: Heart-healthy fats, primarily sourced from olive oil and nuts, play a pivotal role. Olive oil, in particular, is used for cooking and dressing salads, providing monounsaturated fats that may reduce the risk of heart disease.
  • Moderate Consumption of Fish and Poultry: Fish, especially fatty varieties like salmon, mackerel, sardines, and trout, is consumed regularly. Poultry is also included, but it’s typically lean. Red meat is enjoyed infrequently.
  • Limited Red Meat: While red meat is part of the Mediterranean diet, it’s consumed in small portions and less frequently than other protein sources.
  • Dairy in Moderation: Dairy products, mainly yogurt and cheese, are enjoyed in moderation, providing calcium and probiotics.
  • Nuts and Seeds: Almonds, walnuts, pistachios, and other nuts, as well as seeds like chia and flaxseeds, contribute healthy fats, protein, and various nutrients.
  • Moderate Alcohol: Moderate alcohol consumption, primarily in the form of red wine, can be part of the Mediterranean diet, usually enjoyed with meals.
  • Herbs and Spices: Herbs and spices are used generously to flavor dishes, reducing the need for excessive salt and enhancing the overall taste.
  • Physical Activity and Social Engagement: In addition to its focus on food, the Mediterranean diet encourages regular physical activity and emphasizes the importance of sharing meals with family and friends in a social setting.

Protein in the Mediterranean Diet

While the Mediterranean diet is renowned for its healthful qualities, it’s true that it can be somewhat lower in protein compared to diets that emphasize animal protein sources. However, it’s essential to understand that protein is still an essential nutrient, and achieving an adequate intake within the context of the Mediterranean diet is both possible and beneficial.

Protein plays a crucial role in various bodily functions, including muscle maintenance, immune support, and the production of enzymes and hormones. Therefore, it’s vital to ensure that you’re meeting your protein needs, even when following a Mediterranean dietary pattern.

Protein Sources in the Mediterranean Diet

The Mediterranean diet provides several sources of protein, including:

  1. Fish and Seafood: Fatty fish like salmon, mackerel, sardines, and trout are not only rich in protein but also provide heart-healthy omega-3 fatty acids. These fish are central to the Mediterranean diet.
  2. Legumes: Legumes, such as lentils, chickpeas, beans, and peas, are excellent sources of plant-based protein. They are versatile and can be used in various Mediterranean dishes, including soups, stews, salads, and dips like hummus.
  3. Nuts and Seeds: Almonds, walnuts, pistachios, and other nuts, as well as seeds like chia and flaxseeds, offer protein along with healthy fats. They can be enjoyed as snacks or added to various dishes.
  4. Poultry: While fish takes center stage, lean poultry like chicken and turkey is included in the Mediterranean diet, typically in moderation. Opt for skinless, boneless cuts to keep it lean.
  5. Dairy Products: Yogurt and cheese are the primary dairy products in the Mediterranean diet. They contribute both protein and calcium. Greek yogurt, in particular, is rich in protein.
  6. Eggs: Eggs are versatile and can be prepared in various ways within the Mediterranean diet. They provide essential amino acids and are often used in omelets, frittatas, or as a protein source in recipes.
  7. Red Meat: While red meat is enjoyed less frequently in the Mediterranean diet, it is still part of the culinary tradition. It’s typically consumed in small portions and on special occasions.

The Role of Protein Powders in the Mediterranean Diet

Given the Mediterranean diet’s balanced approach to nutrition, including protein powders can be a way to enhance protein intake, especially for those with higher protein needs or specific dietary preferences. When considering protein powders in a Mediterranean diet context, it’s essential to prioritize options that align with the diet’s principles of whole, minimally processed foods and plant-based ingredients.

Egg White Protein Powder: Nature’s Protein Powerhouse

Egg white protein powder is derived from the egg whites of chicken eggs. It is a high-quality protein source that offers several benefits within the Mediterranean diet framework:

1. High-Quality Protein: Egg white protein is considered one of the highest-quality protein sources available. It contains all essential amino acids, making it a complete protein. This is essential for muscle maintenance, repair, and overall bodily functions.

2. Low in Fat and Calories: Egg white protein is virtually fat-free and low in calories, making it suitable for those looking to maintain or lose weight while following a Mediterranean diet. It provides protein without excess calories.

3. Rich in Essential Nutrients: Egg white protein is a natural source of various essential nutrients, including B vitamins (such as B2, B3, and B12), selenium, and choline. These nutrients play vital roles in energy metabolism, red blood cell formation, and overall health.

4. Promotes Satiety: Protein is known for its satiating effect, helping you feel full and satisfied. Including egg white protein in your Mediterranean diet can aid in appetite control and prevent overeating.

5. Versatile Ingredient: Egg white protein powder is incredibly versatile and can be incorporated into a wide range of Mediterranean-inspired recipes. You can add it to smoothies, omelets, baked goods, or use it as a binding agent in recipes that call for eggs.

6. Suitable for Many Dietary Restrictions: Egg white protein is generally well-tolerated by those with dietary restrictions. It is dairy-free and suitable for lactose-intolerant individuals. Additionally, it’s not a common allergen, making it a safe choice for many.

7. Supports Muscle Health: For individuals engaging in regular physical activity, egg white protein can aid in muscle repair, growth, and recovery. It provides the necessary amino acids needed for optimal muscle function.

Almond Protein Powder: The Nutty Mediterranean Companion

Almond protein powder, made from ground almonds, offers a unique set of benefits that can enhance your Mediterranean diet experience:

1. Nutrient-Dense: Almonds are renowned for being nutrient-dense, and almond protein powder retains many of these essential nutrients. It’s a rich source of healthy monounsaturated fats, fiber, vitamins (especially vitamin E), and minerals (such as magnesium and calcium).

2. Heart-Healthy Fats: Almonds are a staple in the Mediterranean diet due to their heart-healthy monounsaturated fats. These fats can help lower LDL (bad) cholesterol levels, promoting cardiovascular health when consumed in moderation.

3. High in Fiber: Fiber is essential for digestive health, and almond protein powder is an excellent source of dietary fiber. It can support regular bowel movements, contribute to a feeling of fullness, and help stabilize blood sugar levels.

4. Vegan-Friendly: Almond protein powder is entirely plant-based, making it a suitable choice for vegetarians and vegans following the Mediterranean diet. It offers a valuable source of protein without relying on animal products.

5. Promotes Healthy Bones: Almonds are rich in calcium, a crucial mineral for maintaining strong bones and teeth. Incorporating almond protein powder into your Mediterranean diet can contribute to your daily calcium intake.

6. Natural Antioxidants: Almonds contain antioxidants like vitamin E and phytonutrients, which can help protect cells from oxidative stress and inflammation. These antioxidants support overall health and well-being.

7. Adds Flavor and Texture: Almond protein powder imparts a pleasant nutty flavor and a slightly grainy texture to your dishes. It can enhance the taste of your Mediterranean-inspired recipes, such as smoothies, yogurt, and baked goods.

Making the Choice: Egg White vs. Almond Protein Powder

When choosing between egg white and almond protein powder for your Mediterranean diet, consider your specific dietary preferences and nutritional goals. Here are some factors to weigh:

1. Protein Content: Egg white protein powder typically contains more protein per serving than almond protein powder. If you’re aiming to increase your protein intake, especially for muscle building or recovery, egg white protein may be the better choice.

2. Fat Content: Almond protein powder contains healthy fats, while egg white protein powder is virtually fat-free. Consider whether you want the added fats from almond protein or prefer the lean profile of egg white protein.

3. Allergies and Sensitivities: If you have allergies or sensitivities, your choice may be influenced. Egg white protein is generally safe for those with nut allergies, while almond protein may not be suitable for individuals with nut allergies.

4. Nutritional Variety: If you’re looking for a protein source that offers a wider range of nutrients beyond just protein, almond protein powder’s nutrient profile may be more appealing.

5. Taste and Texture: Consider the taste and texture of each protein powder. Egg white protein tends to have a neutral flavor and smooth texture, while almond protein imparts a nutty flavor and slightly grainy texture. Choose the one that aligns with your taste preferences and the dishes you plan to prepare.

6. Budget: Almond protein powder can be more expensive than egg white protein powder due to the cost of almonds. Keep your budget in mind when making your choice.

7. Dietary Restrictions: If you’re following a vegan or vegetarian Mediterranean diet, almond protein powder is your go-to plant-based protein option. Egg white protein is derived from animal sources.

8. Cooking and Baking: Consider how you intend to use the protein powder in your Mediterranean-inspired recipes. Both options can be versatile, but your choice may depend on the specific dishes you enjoy preparing.

In conclusion, protein powders like egg white protein powder and almond protein powder can be valuable additions to a Mediterranean diet, offering a convenient way to boost protein intake while adhering to the diet’s principles. By selecting protein powders made from plant-based sources, incorporating them thoughtfully into your recipes, and considering your dietary preferences and goals, you can enjoy the benefits of these protein sources within the context of a Mediterranean-inspired lifestyle. Remember that the Mediterranean diet’s primary focus is on the overall quality of food and a balanced approach to nutrition, and protein powders can complement this approach when used wisely.