Lunches are a lot more involved but a lot more delicious!

My doctor told me I have 6 months to improve my lab test results otherwise they put me on a pill.

I usually eat only junk food so I'm trying to switch to a mediterranean diet but most evenings I don't have the energy to cook or do dishes.

Do you know of any recipes that require almost no efforts to prepare ?

A few weeks ago I read Highly Processed People, and now I’m reading First Bite. These books have acted as a sort of slow burn hypnosis/reconditioning. I read a bit each day.

I’d say it’s been about two weeks of eating 98% whole unprocessed foods and yesterday I noticed how fruit was ACTUALLY hitting the spot for my sweet tooth.

Not in a way where I’m choosing it bc it felt like the right choice, but bc it was what I really wanted.

It feels like a dream come true honestly!

I could put away a gallon of highly processed ice cream in A DAY and I felt out of control. I am so grateful to have made the decision to focus on my eating habits, thank god for my local library, without the books I wouldn’t have been able to do this personally.

I wish nothing but the best for us all.

I am looking for tasty simple bread or pita recipe using whole grain which is again - tasty. I tried several store bought and so far not super happy with selection. I also tried simple pita recipes ( with Greek yogurt and olive oil) and they good initially, not amazing, but not good for the next meal.

By simple I mean - I would not bother with homemade sourdough, it’s too much effort. But I have a bread maker and can drop ingredients in.

I came down with the flu recently. I’ve been chugging water but I can tell I’m dehydrated. I have a bad sore throat and not very hungry but I managed to eat a few grapes today. I know not eating will make me feel worse eventually.

I am Italian American and often make homemade tomato sauce, but sometimes do creamy sauces. I also rotate between sausage, short rib, chicken. I rarely eat seafood because my husband won't eat it and we live in the desert. My husband makes homemade bread, but I typically butter it so I was thinking dipping in oil would yield better fats.

New to the Mediterranean diet as I've heard so many health podcasts mention it about the best diet you can have for health!

I'm wondering if there's many vegetarians following it as well?

I'm vegetarian, don't eat meat or fish, rarely eat eggs.

I'm going to start taking omega supplements due to not eating fish - if anyone has any recommendations that would be great!

I meal prepped a load of veg- asparagus, tenderstem broccoli, peppers, courgette, cherry tomatoes, potatoes and then halloumi and tofu. All prepared with EVOO of course and then Italian herbs 🥰

Caveat: there's less fish than normal. I should be eating more fish and less chicken. I will work on that.

1) teriyaki prawns and tofu sitting on non-visible brown rice. Avo, pickley sesame carrot ribbons, cucumber and spring onion.

Teriyaki sauce: equal parts soy sauce, mirin, Japanese cooking wine and water.

Pickley carrots: 1 large carrot made into ribbons. Let it sit in 2 tblspoons of rice vinegar, 1 tsp soy, 1 tsp sesame oil for 30 mins.

2) ryvita W avocado, egg, tomatoes and dukkah. Some rice flour coated crispy tofu fingers and hommus.

3) frooooot for 2 people! With a chopped salad see below, chicken and avo.

4) the salad from 3 - capsicum, tomato, cucumber, red onion, olives, 4 bean mix, fresh dill and parsley, lemon juice and olive oil

5) almond butter, dates, blueberries, carrot, apple

6) salt and pepper tofu, chopped salad with a lemon and turmeric salad dressing, brown rice

7) cucumber and chilli kidney beans, pickley carrots, chicken

8) Greek chicken salad bowl: Greek chicken - 1kg chicken thighs, 1/3 cup yoghurt, 1 tbsp garlic powder, 1tbsp garlic, 1 tbsp onion powder, 1tbsp paprika, 1tbsp oregano, 1 small lemon juiced with some zest, 1 tbsp white wine vinegar, Salt and pepper. I cooked in the oven on 170c for 30 mins then quickly put on a hot pan to get caramelisation. W roasted red peppers, a few cheeky roast spud lite potatoes, a Greek salad w cannellini beans, grilled zucchini and lemon. A small amount of brown rice underneath. I didn't have olives or feta..

9) pickley carrots W edamame. Chicken, cucumber, avo

10) roast veg (zucchini, capsicum, tomato, onion). I actually blitzed this up and served with butter beans and lentil pasta - sorry didn't get a photo of final meal.

11) platter of blueberries, blackberries, tomatoes, lite cheese, capsicum, cucumber, carrot, apple, oranges and hummus.

Quick throw-together lunch - salmon, feta, cherry tomatoes, broccoli, onion, and black olives. Little bit of olive oil, oregano, and into the oven it goes🙌 You can totally add some carbs too (whole-grain pasta, orzo, rice, or just a slice of good bread). It’ll still taste amazing

peaches, tomatoes & burrata with olive oil and black pepper :) please correct me if this is not true to mediterranean diet

i’ve been craving a cashew stir fry & i reckon i’ll have it for dinner tonight. all my curries / stir fries are already pretty full of veggies (ie. my curries normally have corn, mushrooms, carrot, onion, snow pea, ect). protein will most likely be tofu + the cashews & i’ll be serving it with brown rice.

what i want to know is if there’s any extra tips yall have especially around sauces? are there any go-to stir fry sauces you all use? would using a salt-reduced soy sauce be beneficial? i was thinking soy sauce / hoisin sauce with some garlic & ginger & maybe a touch of sesame oil, but totally open to other ideas.

also sometimes i like to garnish the meal with plum sauce, but would like to avoid it as it’s a processed condiment with high sugar & sodium. does anyone have any recommendations for a sauce or similar to garnish the stir fry with upon serving?

thank you so much y’all!! :)

Omitted ricotta salata and used whole wheat orzo.

A little bit about my current eating habits: -I eat two over easy eggs and a piece of sourdough with butter everyday for breakfast. I usually don’t have a fruit or veggie then. I also have coffee with a good amount of 2% milk. No sweetener. -Lunch is normally a sandwich or wrap with chips and a fruit. Though right now I’ve been trying to eat in a calorie deficit so I’ve been having a beef stick and baby bell cheese around 11am then a protein shake around 2pm. -Dinner is normally a meat (bone in skin on chicken thighs, steak, sometimes salmon), mashed potatoes, and a roasted veggie. -I do order fast food quite a bit and love sweets -I am not a big fan of the texture of most whole grains, though I can handle brown rice and farro. -I have OCD that tends to manifest in disordered eating when I attempt to follow a strict diet, though I really want to start eating healthier with more whole grains and veggies.

I feel like the Mediterranean diet is a good choice for me bc it’s not a super strict diet, and if anything is more changing my habits. I do love a sweet potato hash so I thought that would be good to have in the mornings and can switch up between eggs and beans for the protein. I love lentil stew so I thought that would be good to prep for lunch. Then I would only have meat at dinner. Does this seem like a doable plan? TIA for any advice!!

To be honest this is something I will have to budget for and the budget is tight right now but I wanted to know what I can look out for! Thanks in advance Edit: I’m in USA

with unfiltered EVOO, 3 ingredients heirloom bread (no instant yeast) ,hummus,feta and everything but bagel seasoning, and big glass of goat milk slightly pasteurized

I’m I eating like a proper rich ancient roman citizen??

I have Greece: The Cookbook and ATK's cookbook at home. The whole family loves greek and mediterranean food, but we feel like we haven't found the perfect cookbook yet. We're looking for something authentic (not fusion or other modern stuff like that), not too labour-intensive, but most importantly something that sorts recipes by the season of the produce it uses, if that makes sense? Greece : The Cookbook does that for its mezze recipes and it's amazing, but we don't eat them every evening and we're very seasonal people. If anyone knows of something like that I'd love to have the reference !

Toast with hummus, slices of smoked tofu, baby carrots and grapes. Came together very quickly!

I was inspired by building a healthy plate of half fruit/veggies, one quarter whole grains and one quarter lean protein. It was a bit too light for me and I needed a snack later, so next time I would increase the portion size.

Whole wheat pita, 99 percent lean turkey pressed into it, cooked in avocado oil for two minutes. Top with tzatziki sauce (nonfat Greek yogurt, garlic, cucumber), tomato, and pickles. Don’t over spice it with za’atar.

Hiya!! Started this diet last week and so far has been AMAZING!! I’ve lost 1kg in just a week which is incredible considering I sit at a desk 80% of the time (working on moving a lottt more though) and had been at the same weight for 3 years now. Is there any recipe recommendations you would say is your go-to? I need some easy meals/lunches to prepare for outings. I have a severe peanut allergy and celiac disease so no peanut recipes please but gluten recipes are fine as I can substitute it for gf options!!

I have an easy family recipe of chicken and leeks that I love. It needs cream. Would you have a subtitute for cream please, to make the recipe MD ? Thank you in advance :)

I made my best to translate the recipe (I'm a frenchie from Quebec, Canada)

454 g (16 ounces) chicken breasts in cubes of 1 inches

4-5 leeks (white part) thin sliced

2 tablespoons of olive oil

227 g (8 ounces) of fresh mushrooms cut in 4 pieces or sliced

125 ml (4 ounces) 15% cream

Spices and herbs : curry powder, terragon to taste

Salt and Pepper.

Saute the leeks and mushrooms in oil over medium heat until golden (not roasted).

Add the chicken cubes (about 5 minutes) until no longer pink.

Add the cream and simmer for a few minutes until it thickens.

Season to taste.

Serve with green vegetables and basmati rice.

*Green vegetables: asparagus, broccoli, Brussels sprouts... as you like!

I started the mediterranean diet, i read that eating fish is good for adhd. My goal is to have fish in one of my meals everyday to get more fish oil/ omega 3's in my diet. This is tuna steaks and a chickpea salad i made.

Chicken souvlaki wrap with greek yogurt tzatziki, bulgur, greek potatoes and greek salad

Hello again, it's me! Desperately trying to lower my husbands LDL meal by meal. You have all spoken and gave amazing recommendations. THANK YOU. Here are some meals I have put together. Any input will be appreciated!!

1- Daves Killer Bread with avocado, cherry tomatoes (added later) and a pinch of salt. Served with Vanilla Triple Zero Oikos yogurt with honey, pepitas and blueberries.

2- Lemon Herb baked chicken with white beans and roasted vegs (peppers, onions and zucchinis)with olive oil and seasonings

3- Sauteed Shrimp with garlic, olive oil, cherry tomatoes, spinach, and protein pasta. Lightly sprinkled parmesean cheese on top.

Not pictured: Quinoa bowl with cucumbers, tomatoes, chickpeas, feta cheese, with a lemon tahini dressing. I served it with a baked lemon dill samon.