Hello! I’m rather new to this type of diet and am having trouble finding recipes. I was told by my doctor that I should follow this diet but other than a shopping list of things that are included in this diet I’m wanting recipes that are tried and true! Plus any advice would be greatly appreciated! This morning I made a salmon marinade for lunch with olive oil, garlic, oregano and lemon juice.
by New-Plant-5761
8 Comments
Lots of tasty Mediterranean diet recipes, tips, and inspiration here: [https://www.eatingwell.com/search?q=mediterranean+diet+recipes](https://www.eatingwell.com/search?q=mediterranean+diet+recipes)
You’re going to need to be a little more specific about what type of recipes you are looking for, because there really is an endless amount of MD friendly recipes.
Most recipes can be made MD compliant:
swap butter or other unhealthy fats for olive oil.
Replace processed grains (white rice, white flour, etc) with whole grains (for two examples this includes whole wheat pasta, and breads).
Include lots of veggies and smaller amounts of meat than you’re likely used to eating (3-4 oz per serving).
Don’t overthink this. It doesn’t need to be complicated.
One good tip that worked for me when getting started is to change the way I plan a meal. I used to focus on the meat. “what meat will I have for dinner?” And then threw some veggies and a starch on the plate.
Instead, focus on what veggie(s) will you have and how will they be prepared. Then focus on what whole grain you will have. And lastly, consider the protein you will have.
[The Complete Guide to The Authentic Mediterranean Diet – OliveTomato.com](https://www.olivetomato.com/complete-guide-authentic-mediterranean-diet/)
Walks through what it is + has tons of recipes. The cookbook is great too. But don’t limit yourself to pure “Mediterranean Food”. It really is just whole grains, more veggies and less meat. Work in fish 1-2x a week, chicken 1x a week (or 2), and then do some veggie meals.
That bit about not including salmon because it’s not common in the Mediterranean makes me think there’s confusion between Mediterranean cuisine and Mediterranean diet.
For me, salmon is pretty crucial.
Tell chat got what you like, upload this list , and ask for menus and recipes if needed. Tweet as needed. Also check out some Mediterranean cook books from your library for inspiration.
Scroll through this sub! You’ll get lots of great ideas! Remember to keep half your plate non-starchy vegetables, 1/4 whole grains, 1/4 a protein source (whether from animals or plants. Stay away from processed foods. Enjoy!
You do not have to go buy everything on that list. Read up a little and learn the principles. Whole foods like legumes and whole grains, lean proteins, healthy plant fats, and dairy should be in moderation, eg only a few servings a week. Lots of veg and some fruit if you like. That’s pretty much the whole thing.
Soup, salad, pasta salad, grilled meats, gyros, burritos, sandwiches, oatmeal