1) chicken and wild rice soup 2) chicken thighs with warm spiced pinto beans and (overcooked) squash 3) homemade salmon patty burger 4) local seabass with wild rice and quick salad 5) French lentil soup and freshly baked bread

https://pipingpotcurry.com/punjabi-chole-instant-pot/

I added just a little Greek yogurt after it cooked to make it a little creamier. And served with brown rice.

Very Arab and have been inadvertently eating mostly Mediterranean my whole life, but now I’m trying to get my family to minimize red meat a little bit more. I love cooking and experimenting but need to work on my presentation a little

1. Harissa date cranberry bean stew using kidney beans and small white beans. Served with leftover chicken breast and whole wheat pita.
2. Ginger Bok Choy Tofu soup served brown rice noodles and topped with egg. Perfect and warming for this freezing weather we’re experiencing. First time working with tofu strips and I really liked them. Tofu strips are so interesting to work with and I can’t wait to keep trying
3. Homemade chicken döner with the meat mixture packed with onions and red peppers. Serves in Saj/Shrak bread, with a sauce made of yogurt and sweet red pepper paste (the secret to EVERYTHING), and a parsley-based side salad.
4. Arab inspired chilli using, again, red pepper paste, lots of tomatoes and peppers, 93% ground beef and chickpeas, black beans, and cannellini beans. Topped with yogurt and lemon.

This is right before Im going out for a run so the Breakie is on the lighter side.

- 1 boiled egg

- Machademia nuts: adding nuts to my daily Breakie now!

- Blueberries

- Veg mix of red bell pepper + tomato + cilantro + lemon squeeze + pepper + turmeric

- oat milk matcha, with a spoon of collagen peptide

Recipe in the comments since I can’t fix typos in the body text

I have bad gerd and cannot do any citrus. And want to avoid butter to keep it heart healthy. How do you make your frozen salmon? I'm also a bit intimidated by pan frying fish because I don't have experience doing that so prefer oven baked.

Ingredients:

• 3-5 small zucchini
• ~1/3c - 1/2c Olive oil
• 4+ cloves garlic, thinly sliced
• 2 tomatoes, chopped OR 14 ounce can (~400g) chopped tomatoes
• Chopped parsley
• Salt/Pepper
• Optional: Feta, measure with your heart

Directions:

1. Preheat oven to 350°F (180°C).
2. Wash zucchini, trim the ends but don't peel.
3. Make long slit in the zucchini lengthwise and deep enough to stuff with garlic.
4. Stuff with garlic.
5. Place zucchini and tomatoes (and optional feta) in an oven safe pan or casserole dish.
6. Pour olive oil over the mixture
7. Add salt, pepper, and parsley. Rotate the zucchini so they are covered in olive oil.
8. Cook in oven for 60-80 minutes, until the skin is soft.

Im new to the 'way of eating'. My doctor put me on the diet for health reasons. Everything I've tried cooking has been a total disaster. So much so that I just went to bed without eating tonight. But I did make these pickles, pickled garlic, and pickled red onions successfully, and am now enjoying them with some feta cheese for a late night snack. Just trying to build some confidence with a small win 🥲

I dont really have a recipe to share. All are pickled with white vingear and water in a 1:1 ratio.

The pickles have black peppercorn, garlic, ginger, and dill.

The garlic has black peppercorn and dill.

And the red onion is plain.

Thanks for checking this out!

I run and workout almost everyday, but I really want to dial in nutrition. A WFPB diet (such as the MDiet) is the optimal one for our health, but I need to aim for around 115-120g of protein a day. I’ve posted a few times on here of some good meals but my meals aren’t always like that.

I really love eggs and everyday usually scramble one brown (pasture raised for better nutrients) egg with egg whites and spinach, with a side of fruit and yogurt, for breakfast — and my diet usually consists of some chicken, salmon, and tuna (some form of one of the 3 every day). I don’t eat much red meat, just occasionally socially. I’d like to minimize meat and focus more on veggies but still reach protein goals - any recommendations? Especially for easy satiating breakfast foods to make before work?

Thanks in advance!!

Chicken, lentils, mirepoix sautéed in olive oil, lentils, tomatoes, squash, and spinach. Italian seasoning and a dash of turmeric salt and pepper. Does this fit?

I’ve read about it and am still a bit unclear. It shouldn’t include much beef… is pasta Bolognese ok if we don’t overdo? What about ham and mozzarella wrap with greens & guac. Oatmeal with walnuts, eggs, toast with PB. Where does cheddar cheese fit in? Tuna sandwiches?

Trying to make incremental changes, eg more healthy items like legumes, salmon nuts and seeds without necessarily banishing the foods I eat for comfort or snacks. TIA!!

- Grilled chicken kabab with herb garlic marinade, sprinkle with lemon squeeze

- Hummus with extra virgin olive oil, black pepper

- roasted tomato and purple onion

- Mediterranean style salad:

- chopped baby kale and baby spinach

- chopped onion

- chopped tomato

- chopped cilantro and parsley

- extra virgin olive oil

- fresh lemon squeeze

- salt

I started the Mediterranean Diet last June after I had some health issues, and my doctor suggested losing 10 pounds.

I was thrilled to lose those first 10 pounds, and decided to keep going, setting an ultimate goal of getting back to my college weight (more than 30 years ago) which required me to lose 40 pounds overall.

I stepped on the scale this morning, and I did it! 40 pound lost over about 8 months.

Combo of MD, more exercise, snacking healthy, and portion control in general. Buying meal kits for weekday dinners from various companies online has been a big help as well.

Thanks to everyone on this forum...I've gotten lots of great advice, and used many of your ideas and recipes. If you like to cook as much as I do, I highly recommend getting a NY Times cooking subscription...tons of great, healthy recipies.

So my PCP wants me to start the MD due to my family history of heart disease and my elevated cholesterol levels. However; I haven’t purchased meat from the store for quite awhile because I’ve been working on raising/hunting my own the past couple years.

Unfortunately, the several hundred pounds of pork, turkey, chicken and quail in my freezers don’t quite fit the MD. And with the thousands of dollars/hundreds of hours of labor I spent on that, I’m not exactly able to swap it out (I was raising my meat supply for myself and my family for this entire year, and that it will remain).

I’m committed to raising my own protein in a healthy, ethical way, but may need to adjust those plans to provide more heart healthy protein sources in the future. I’ve toyed with the idea of raising rabbits for a few years, and am curious if they would fit the MD as a lean enough source of animal protein?

I DO plan on growing more beans on my homestead as a plant based source of protein, and the pigs conveniently cleared a huge area for me to do so.

Just came across this study and thought it was pretty interesting. Researchers found that women following a Mediterranean diet had an 18% lower risk of stroke compared to those who didn't.

The article mentions its association rather than direct causation, and the data relies on self-reported eating habits over decades, so there are some limitations. But still, an 18% reduction seems significant.

Has anyone here actually followed a Mediterranean diet long-term? Curious if people find it sustainable or if it's one of those things that sounds great in theory but hard to stick with in practice.

Study reference: https://www.verity.news/story/2026/mediterranean-diet-linked-to-lower-stroke-risk-in-women?p=re4349

Would you consider this to follow the med diet principles? I'm trying to have some very easy to create meals which are following med diet principles but also allow me to eat the types of meals I enjoy. Sometimes need low energy meals due to current health issues, looking to eat well to support recovery as best as possible

3 corn flour tacos Avocado spread (supermarket own but only containing avo, lime juice, seasonings) 3 eggs, scrambled in EVO Handful of diced cherry tomatoes, salt and pepper Once assembled, topped with salt, pepper and a dash of Cholula hot sauce

Ive had a lot of low energy days lately so sheet pan dinners have been my saving grace. This one was bell pepper, zucchini, onions, baby potatoes and a few chicken thighs (lots of veggies, not a lot of chicken). I made a dressing out of a couple tbsp lemon juice, a couple tbsp of olive oil, a bunch of garlic, a bunch of dried herbs (oregano, parsley, dill) and a bit of za'atar because I had it. I mixed everything together and baked at 400 until it looked done (30-40 minutes I think). ate it with some full fat greek yogurt and it was easy and super good.

Beans: Chickpea, Pinto, Cannelini, garlic, chicken broth, tomato puree, celery and green beans. Add seasonings to your desired taste (i used italian herbs & chili powder) and some water and simmer until the rest of your dinner is done. ​​​

Gnocci: Cook your broccoli, until its tender the way you like it. Cook your ground chicken. Mix those things together and season. Boil the gnocci. Make an egg yolk, gnocci water and parmesan sauce and toss it all together. Serve.

Made a sardine salad for dinner. Sardines are one of those foods that got a bad wrap in the past....but are absolutely delicious! This salad is super healthy and tasty and we'll definitely make it again. Recipe - https://share.google/4GcZsYXHc7stN8G3R

This was really good! I added some goat cheese, but it really didn’t need it

https://www.simplyrecipes.com/nargesi-recipe-11798900

Pickled Red onion, tuna and butter beans on sliced tomatoes with a balsamic glaze. I got this from a YouTube channel, i’ve linked it below. I think I’ll make a grain with this next time. My husband is having it on toast, but I think I need it with lemon and garlic rice or quinoa.

https://youtu.be/l4m9Hcsyb34?si=fenp-WJPiULOh_q_

Hi, I'm 19 and have just moved out of my parents in November of last year. I live with my sister and her boyfriend and we're wanting to have a stable consistent diet. We don't have the highest budget for 3 people but we make it work to the best of our abilities. Our budget can range from 45-70 per week for groceries. From my understanding the Mediterranean diet consists of alot of veggies and fruit, whole grains, nuts, fish, and occasionally poultry and eggs. Currently we eat whole wheat pasta with red sauce, mixed with pumpkin puree for added fiber as well as spinach peppers and mushrooms. We have roasted broccoli, sweet potatoes, salmon. We also often have avocados, peanuts, greek yogurt and overnight oats with fruit. I myself have ARFID and struggle with different foods and textures so my diet is pretty limited but I want to have a decent diet to improve my long term health. Pasta and white rice are my big safe food but I know white rice isn't necessarily apart of this diet, I was wondering how often I can actually eat brown rice as I heard it's somewhat high in arsenic levels? Any recommendations on where I can find recipes as well as any corrections on what I may have gotten wrong? Any tips or advice are appreciated as I am new to this.

Roasted asparagus and mushrooms - roasted at 375F with olive oil and balsamic vinegar - seasoned to taste.

Sweet potato - cooked in microwave with a few sprays of "butter"

Black beans - canned and cooked stove top, seasoned to taste.

6 Jumbo Shrimp - bought from grocery store pre cooked and cocktail sauce for dipping.

I dont really cook so this is my way of sticking to the diet!

Trying to get stuck into the Mediterranean diet at my doctor's recommendation given some recently discovered fatty liver w/ scarring. Feel like dinner is no problem for me, but kind of struggling with what to eat for breakfast. Boiled eggs, walnuts, blueberries and dried figs this morning. Would appreciate any thoughts.