This was a meal I did very recently, it looks questionable. It was good and fits into my calorie deficit as well. It was barley and rye cakes with grass fed sirloin, Kalamata olives, feta with honey and olive oil and raisins. I’m thinking of ideas for meals but it’s hard because I’m not too fond of fish and I have a shellfish allergy unfortunately. I’m looking for any guidance or help or meal suggestions definitely. Thank you
by DairyConsumerII
17 Comments
Feel free to browse this sub for tons of meal ideas and recipes! This sub is great inspo
It’s a great start. I’d focus on adding vegetables, eventually get veggies to be about half the plate.
Beef is great on occasion, but I’d rotate in more poultry or legumes for the protein.
Have you seen the illustration of the Mediterranean diet plate? Half the plate is vegetables. My meals today were chinese chicken, lots of green beans, and brown rice. I also made a tuna and white bean salad I ate with arugula, broccoli and rye bread.
I found it easier when I shifted my thinking to focus on what vegetables and fruit I’m going to eat, and the other things are secondary.
In my opinion, that is a lot of olives. I love olives though.
You need a lot more vegetables.
Here are some ways to add more vegetables to your good start:
– I love olives paired with cucumber, marinated artichoke (from packets or a jar; I don’t do it myself lol), strips of bell pepper, and/or baby kale.
– I bake my feta with olive oil and honey, surrounded by garlic cloves, mushrooms, and cherry tomatoes.
– Have you ever had sirloin on a bed of arugula? It’s a divine combo. I don’t eat beef anymore, but when I did, a steak salad was one of my favorites.
– Raisins go really well with shredded carrots
This is all whole, real foods, without ultra-processed products, which is great to see. That’s something a lot of people struggle with. I’d love to hear more about the barley and rye cakes! Could you share the recipe?
Suggestions for future meals to work towards the Mediterranean Diet: red meat and sugar should be eaten infrequently (the wiki says one or twice a month) and in small quantities. Vegetables should be eaten with (almost) every meal and in large quantities. Leafy greens, other green veg, orange veg like squashes and carrots, any and all kinds and colors of vegetables should be the basis of most meals. Legumes like beans and lentils are a good source of both protein and fiber. Dried fruit is good, but fresh fruit is very important. You don’t need to eat fish or shellfish if you don’t like it or are allergic. Legumes including tofu, eggs, yogurt, small amounts of cheese and poultry (if you want it) will give you plenty of protein.
There’s a lot of good info in the sidebar links. Welcome and happy eating!
It needs more whole grains and less meat.
For one friend, the fact that you’re trying and focusing on purposefully putting your plates together in the Mediterranean fashion is a big win, and a good start. Steak is not forbidden and you can definitely eat it, but it should be highly infrequent following Mediterranean diet principles. Enjoy it for sure but in frequently. Definitely add more veggie as you go, but really, props for starting, and it’s a good start, and for sure keep at it!
It looks good!
One thing that makes for my easiest meals is the bagged salads and kits, eg Asian, broccoli slaw Cole slaw. If I go through a couple of these a week, then I’m eating a lot of raw veggies. Add canned tuna or salmon, chicken breast, and like others say chickpeas /beans, flax or sunflower seeds.
On non salad days I add chopped onions & peppers in omelettes and buzz frozen veggies for dinners. I’m far from perfect but probably eat 2-4 cups of veggies most days being semi lazy 😄
Stay with the template of 1/2 the plate veggies, 1/4 protein, 1/4 carbs. So replace the raisins/feta/olives with a green salad and sprinkle those things to season the salad. Beef isn’t a great source, you’re getting bad cholesterol. Replace that with something like salmon.
I think this is a good starter recipe for someone interested in the Mediterranean diet
Lemon Herb Chicken with Quinoa and Cucumber-Teta Salad
Ingredients
8 oz boneless, skinless chicken breast
2 1/4 cup quinoa
2 cup water
2 tbsp olive oil
2 garlic clove, minced
2 tsp lemon zest
4 tbsp fresh lemon juice
2 1/2 tsp dried oregano
2 1/2 tsp dried thyme
2 1/4 cup chopped fresh parsley
2 Salt to taste
2 Black pepper to taste
2 1/2 cucumber, thinly sliced
2 1/4 cup cherry tomatoes, halved
4 tbsp red onion, finely chopped
4 tbsp feta cheese, crumbled
2 tbsp olive oil (for salad dressing)
2 tbsp white wine vinegar
2 Pinch salt and black pepper
2 Optional: fresh dill or mint for garnish
Instructions
Rinse quinoa until water runs clear; drain.
In a small pot, combine quinoa and 1 cup water; bring to a boil, reduce heat, cover, simmer 12-15 min until tender and water is absorbed.
Meanwhile, whisk 1 tbsp olive oil, lemon juice, lemon zest, garlic, oregano, thyme, salt, and pepper in a bowl.
Flatten chicken breast to even thickness; marinate 5 minutes in the lemon-herb mix.
Preheat grill or grill pan over medium-high heat; grill chicken 6-7 min per side until cooked through and juices run clear.
Rest chicken 2 minutes, then slice. Fluff quinoa with a fork and stir in parsley.
In a bowl, combine cucumber, tomatoes, red onion, feta; drizzle with 1 tbsp olive oil and 1 tbsp white wine vinegar; season with salt and pepper; toss to coat.
Serve: plate quinoa topped with sliced chicken and spoon the cucumber-teta salad on the side; drizzle any pan juices over chicken and finish with a light drizzle of olive oil if desired. Garnish with dill or mint if using.
Did you put the honey on the feta?
Fuck beef so much.
Is baked falafel considered med diet? If so they are just fantastic and so filling
I agree with everyone suggesting more vegetables. If you struggle to fit in a lot of veggies, I’m a big fan of a blended vegetable soup as a side dish. I’ve also gotten into having a big salad as a base for my dinners. You can top it with a spiced kebab, grilled vegetables, or roasted fish. Also, don’t sleep on being creative with your whole grains! When I first started the Mediterranean Diet, I bought a bunch of whole grain pastas and… I hated almost all of them. I’ve found that my favorite whole grain pasta is ultra-thin whole wheat spaghetti. Something about the shape makes the whole wheat taste really nice with a good texture. I’m also a big fan of chickpea pasta, especially cavatappi!
You need colors in your plate.
I keep seeing meals and suggestions on this subreddit that seem confused about what the Mediterranean diet is.
Your goal is not to eat foods with Mediterranean flavors, although they often fit within the diet. The diet is about what types of food you eat and in what proportions.
I recommend this overview of the diet: [https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet](https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet)