I got this when I was over in Spain. I couldn’t figure out how to find out if it’s really good quality or not.

Hi all! I made my first meal according to the diet today, but I'm just wanting to get everything I possibly can down. Every source I find tells me something different, so here are some questions I have about the diet if anyone could answer!

• Is it approved of to eat pasta regularly?

-Is it approved of to eat chicken regularly?

• What are some snacks I can easily access at a store? (I'm a college student and spend most of my time away from home.)

-Is it ok to occasionally eat curry and naan? (I just love both so much I'd be heartbroken if I couldn't haha)

-What about tea? I drink a lot of it!

-What are some of your favorite meals?

-Any other advice?:)

Thank you!

Inspo from @carolinelfranco on Tiktok :)

Lemon parsley quinoa/pan fried halloumi/ quick pickled red onions/cucumbers/cherry tomatoes/ a looot of salt for veggies/topped with good extra virgin olive oil and more lemon

One of my favourite lunchtime go-tos are sandwiches because of the convenience of taking bread, slapping stuff on it, and eating it. When I only reliably get 30 minutes a day for a lunch break it really puts a lot of limits on my ability to cook. Obviously there are other solutions like leftovers, soups, snack lunches, etc, but I still like sandwiches, too.

So I was curious if any of you have favourite MD sandwiches you like to make? Do you have a favourite tuna, chicken, salmon, or egg salad you like to use? Any kind of idea or suggestions you might have I’m game.

Hello, I was wondering if it is possible to hit 150+ grams of COMPLETE protein a day following this diet?

From what I can see on Google red meet is once a week and one serving. Chicken is one serving a day (Google tells me one serving is maybe 3oz). Fish 3 times a week only? So that leaves plant based protein?

Quinoa is low protein per pound so that's out. Hemp seeds seem to be insanely high in protein at about 160g a pound tho a little pricey. There is also soy like tempeh at 85g a pound. (All pulled from google)

If I for such high protein am I even on the Mediterranean diet any more?

Thank you for your time.

I’m 22f and was diagnosed prediabetic 3 months ago (5.8 a1c). I initially did keto and got my blood sugar down to normal levels (5.2 a1c) but i know keto wasn’t my long term plan. i’m slowly transitioning from keto -> mediterranean and would love any meal recommendations or tips from anyone also using this diet for carb intolerance!

Red grapes, feta, fresh mint, fresh Basil, dried parsley, banza chickpea pasta, white onion, crushed Walnuts, lemon juice and olive oil with a dash of salt.

Hiii everyone! I just found out i’m pre-diabetic and was recommended the mediterranean diet! I would really like to know some simple and fast breakfast ideas since I have to be at work at 7am and don’t really have time to prep anything big. Also lunch/dinner recipes are greatly appreciated as well :))

Edit: Thank you guys so much for all of your ideas!! I will definitely be trying them out! :))

*shakshuka

I’ve noticed I’m not starving or even hungry since starting. I used to eat a lot of takeout and be tired and hungry. Now I have more energy and eat way less.

I sauteed the asparagus in evoo with shallot and garlic, seasoned with salt, pepper and za’atar. The recipe for the shaved cauliflower salad is here: https://www.themediterraneandish.com/shaved-cauliflower-and-chickpea-salad/ . The chicken is a recipe from Georgia (the country not the state). The sauce is a garlic walnut sauce. The recipe is here: https://vikalinka.com/chicken-in-garlic-walnut-sauce-satsivi/ . I used whole grain flour in making the sauce, and boneless skinless chicken thighs to make it. I’m really proud of it all.

Soy doc recently has suggested with my history of heart health (born with issues), and my general weight and family history of blood pressure, to switch to the Mediterranean Diet.

I'm all for it; the main drawback for me though is I don't eat fish / seafood. Most of my immediate family is allergic, so can't really cook it in the house, and it's never been a staple in my diet. Few times have tried a few seafood items and theyve been okay but it's definitely a flavor palette that is at the best strange to me and at worst I think perhaps slightly allergic (One of my things is to ask my doc about getting tested to see if I'm allergic or if it's more mental reaction about possibility of being allergic).

So for now at least, seafoods off the table for me cause of possibility of cross contamination anyways.

I've tried chickpeas once, and they weren't bad. But they were definitely something I was reaching for something else to eat with to mask the flavor.

I do have a veggie garden going, growing my own tomatoes, peppers, and some herbs as well.

But with the big pullback of no fish, what are some dishes you guys would suggest I try making?

I do generally these days stick to chicken when I do have meat; though lately with work being busy and all and food prices I've been having to fall back onto fast food, so I've been slacking lately and I'm trying to right the ship. Especially since I love to bike and weather and work are finally beginning to cooperate. So anything especially easily portable I can take with me on rides is especially helpful.

I appreciate any and all help!

Ok mixed results on the bread the previous two posts, and advised eggs should not be a daily thing. Half a bell pepper stuffed with blended together half an avocado, half cup garbanzo beans, 1 tbsp ricotta cheese (for extra creaminess?), garlic and a splash of broth. Olives as topping. How’d I do??

This was all one pot, naan was leftover from another meal earlier this week.

Veggies: potatoes/lots of garlic cloves/half a red onion/cherry tomatoes

Chicken: skin on, bone in chicken marinated with olive oil, paprika, lemon juice.

Drizzled everything with olive oil and a lot of salt for the veggies

I'm new to the overall diet but not new to the concepts due to my cultural background (I eat basically 85% veggies/fruits in my overall diet with the vegetables usually raw, boiled, or sauteed)

My partner is quite the opposite of me so I've been finding ways to incorporate more vegetables and fruits. Recently his doctor told him he had to change his diet to the Mediterranean diet or his liver will kill him.

I have been including tilapia and shrimp more into our diets while removing beef, reducing pork, and reducing chicken. However, my understanding of the diet is that we should only have a fish/shellfish 3 times a week. I'm wondering what ways can help with reducing the amount of fish/shellfish we eat per week.

Edit; leafy green salads are unfortunately not an option he'll eat consistently. I do enjoy salads, my partner will not eat them without a fight. I rather ease him into enjoying these things than forcing it.

Edit 2: just including more information so I'm not constantly repeating it.

1. He is on board with the required change in diet and it is fortunately not too hard to as I was already working towards changing his diet to have more variety of vegetables, more fresh fruits, and less processed foods/drinks to help improve his diet which he agreed to and has enjoyed many of the meals I have made. Few flopped meals but it's usually due to a seasoning error.

2. The main reason I'm the one asking is cause I'm the one in charge of making all the meals for both of us. I try to make 6 meals which lasts us roughly 3 days on a consistent basis. I also make experimental snacks (it's really just sliced fruits, sliced vegetables, and homemade trail mix) to see what he'll enjoy as a snack in between meals if he needs something in between.

3. There are 2 major factors making this difficult. First is the diet he was raised on a meat based diet where vegetables are considered rabbit food. Then there is an issue of the perception of being full. I'm able to eat till I'm comfortable, he is not. This is due to his job and his background. I personally don't know what foods are filling. To me a cup of yogurt with some granola and berries is filling while it's not at all filling to my partner.

4. I don't want him to hate this diet/lifestyle. So telling him to suck it up is not an option. Even if he knows he has to change his diet, it doesn't mean he should be forced to change to it suddenly and be upset with the diet. So please stop telling me he has to suck it up for himself and deal with it on his own. It's unfair to him when he is already liking the diet overall but missed his old diet severely.

I'm simply asking what can I do to reduce the amount of fish/shrimp/chicken for someone that views meat as a staple of a meal.

Since it's getting hot down south, I decided I wanted to try some cold salads. This recipe ( https://www.themediterraneandish.com/quinoa-salad/ ) is definitely a winner! Mods made: cooked the quinoa in chicken broth, (can use veggie broth for a vegetarian dish) used "fresh" Italian herb paste instead of dried oregano, half of a red onion instead of green onions, and added a can of chickpeas. I was also pretty casual with quantities; there's 1.5C quinoa instead of 1, and I eyeballed the vinaigrette dressing.

I’m just getting started with the MD, and I’m so grateful I found this sub as a place to connect with the MD community.

I’m 40F, 5’9” 315 pounds, adopting the MD to treat prediabetes (diagnosed) and PAD (suspected / self-diagnosed). I’m managing a few other conditions: PCOS, mental health (Lexapro), ADHD, and Sleep Apnea (Pappy compliant!)

I’d like to reverse, or at least arrest, the progression of these health conditions. I’m also hoping to reach 200lbs goal weight, but I am prioritizing HEALTH over simple “weight loss”, and trying to approach MD in a weight-neutral way.

Thanks for welcoming me; would love to connect with you all. I’m an artist and educator in NY USA.

EDITED TO ADD: I’m going COLD TURKEY with the white flour, sugar, and processed NON-MD snack foods—I’m tryna save my dang LIFE right now

Spicy garlicky chicken thighs on a bed of jasmine rice with hummus and pickled red onions, corn, peas, carrots, and roasted cauliflower. I marinaded the chicken thighs in olive oil and spices overnight, then baked them with brown sugar, garlic, and onions while covered with foil at 375F until done. All made from scratch with love 💕

Does anyone else adore seeing their meals on the Mediterranean diet? They are so aesthetically pleasing. Nourishing my body while feasting my eyes is a win/win for me 😍

Reduced to two eggs, one slice of 21 grain bread, added two hearty cups of spinach, half a bell pepper, a third of an onion and also roasted Brussels sprouts with cherry tomatoes (425F, 25 min, salt/olive oil and garlic).

Some fine beans cooked in olive oil and fresh tomatoes with rice. I think beans lose a bit of nutrition from getting cooked halt a hour but they were still tender and nice. This is breakfast/lunch for me and I cannot eat much during this time of the day

Been really loving tabouleh lately, but a friend mentioned that cilantro would be interesting, so i swapped the parsley for cilantro, added 3 serranos, subbed lime for lemon, and it’s not bad! i alternate with a spread of either hummus or avocado, both are equally delicious. And of course, feta for chefs kiss..

Matcha•Greek yogurt•almond extract•walnuts•dark cherries•dark chocolate•chia seeds

I need suggestions for snacks. Mostly because i mostly eat snacks as meals. I live alone, no dishwasher and im broke so i very dislike cooking unless it uses one pan only. I do not like frozen meals/leftovers either. Im honestly too broke to buy meat, because i do not like frozen meat so i cant ever buy the “bulk”

Heres some ive come up with already but i need help :,)

Green smoothie with light cream cheese + bagel

Spinach coconut milk cream protein pasta (this is a fancy meal for me lol)

Another fancy meal for me would be couscous salad with lots of veggies and garbanzo beans

Yogurt, granola honey fruit (this doesnt really keep me that full so i need suggestions for a side)

Vegetarian chicken nuggets + brussel sprouts

Ummmmmmm Yeah idk! Please help 😭 Thank u 💜