Meal Prep Guide for People Following the Mediterranean Diet

If you’re looking for an effective diet regimen, then look no further than the Mediterranean diet. This is the ideal diet for people who want to live healthier and want to manage their weight because it doesn’t come with special guidelines that are hard to do unlike the keto diet. The Mediterranean diet, however, varies by culture depending on the country you’re living in.

If your one of those people that are following the Mediterranean diet, then a meal prep is definitely important. And there’s nothing better than starting this during lunch time. Let’s get it on with the tips!

  1. Meal Prep at Least Two Days per Week
  • Mediterranean diet involves eating lots and lots of fish. If you want to meal prep for this diet, then it is advisable to do it for two days a week. The reason behind this is that cooked produce will spoil within a matter of days or so. And also, fish should never be kept inside the fridge for more than three days to prevent spoilage.
  1. Include These Four Food Groups
  • Whole Grains: Whole-wheat couscous, black or red rice, Bulgur, Barley, Farro
  • Dairy: Milk, Yogurt, Cheese
  • Protein: Omega 3-rich foods (salmon and tuna), Shellfish (shrimp, lobster, oysters), Lean meats (lamb, beef, pork), Nuts and seeds, eggs, poultry
  • Fruits & Veggies: Tomatoes, grapes, dates, apples, broccoli, spinach, cucumbers
  • It’s also important how you cook your meals when meal prepping. The Mediterranean diet uses fresh herbs and spices to flavor meals instead of using salt. Avoid eating processed foods too, and also unhealthy fats and sugars.
  1. Food Portions is a Must
  • Portioning meals is a great way to balance your calorie intake. Your Mediterranean diet lunch should consist of the following combination.
  • ¼ lean protein, eggs, plant-based protein such as beans, tofu, and lentils
  • ¼ whole grains
  • ½ vegetable, fruits
  • Should you want to increase your intake on any of these food groups, then start with increasing your veggies and fruits. Keep in mind that just because you’re on a diet doesn’t mean that you’re going to starve yourself. In fact, you should aim for 400 to 550 calories especially on your lunch meals.

Mediterranean Lunch Meal-Prep Recipes

  • Tuna Niçoise Salad – This recipe has all the food groups included in a single dish. It’s made with hard-boiled eggs, tuna, fresh spinach, green beans, tomatoes, red potatoes, and dressed with a spritz of lemon juice for added flavor.
  • Shakshuka + Salad: In case you don’t know what shakshuka is, it’s basically eggs cooked in a tomato-based sauce paired with onions and peppers. Add more vegetables with this Israeli-Style Salad, and finish the meal with whole-wheat pita for dipping.
  • Mediterranean Falafel Bowl: Use two or three falafel balls when creating this dish, pair it with steamed string beans with slivered almonds, kalamata olives, and whole-wheat couscous.
  • Salmon + Greens + Barley: Roasted Salmon with Dill-Yogurt Sauce can easily be packed alongside a lighter creamed spinach or with a bed of greens. Add barley on the side for extra flavor.
  • Grilled Vegetable Wrap: Mix eggplant, zucchini, halumi cheese, and hummus, and roll them in a whole-grain tortilla.

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