Mediterr-Asian – 3-Day Asian-Inspired Mediterranean Diet Meal Plan
Here’s a sample Mediterranean Diet meal plan inspired by some of my favorite Asian-inspired recipes that are perfect for meal prep.
Headed to the grocery store? Here’s what you’re going to need.
1 garlic bulb
1 bundle green onion
Bag frozen peas & carrots
Frozen shelled edamame
Small red cabbage
2 red bell peppers
Small bundle of radish
Medium head of cauliflower
10oz Sugar snap peas
Carton of eggs
1 1/4 lb chicken breast
Spray olive oil
Liquid Aminos (or coconut aminos, low sodium soy sauce or low sodium tamari)
Red chili garlic sauce or Sriracha
Apple cider vinegar
Korean red chili flakes
Red curry paste
2% Greek yogurt
Long grain brown rice
Unsweetened almond milk
Low Carb whey or vegan protein powder
Fried Brown Rice Breakfast Bowl
Set a nonstick skillet on medium heat. Once hot, add oil, garlic and onion and cook for 2 minutes until the oil is flavored.
Increase the heat to medium high heat and add the cooked (and cold) brown rice. Cook for another 2 minutes so that the rice gets warm and toasted along the edges.
Make a hole in the skillet and add the eggs. Scramble the eggs in the middle of the skillet, and once scrambled, begin mixing everything together. Chop and mix.
Add the frozen peas & carrots, sprinkle in Liquid Aminos and continue cooking everything together.
Garnish and enjoy! Add fresh lime juice or another tablespoon of aminos if needed.
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Add ingredients to a sealable container and shake to mix. Enjoy!
Bring a pot of water to a boil. Add the chicken breasts and cook until the chicken is cooked through, about 12 – 15 minutes.
Remove from the pot and set aside to cool down to room temperature.
To a large cutting board or surface, add the ingredients for the salad – minus the carrot and radish – and continuously chop it up until well mixed.
Once to your desired liking, grate in the carrots and add the radish. Mix and toss together.
Mix together the ingredients for the dressing. Season to taste with lime juice, garnish and enjoy!
Toss the cucumber in oil and red chili flakes. Enjoy over chilled Greek yogurt.
Set a nonstick skillet on medium high heat. Once hot, add the pieces of salmon. Cook for 1 – 2 minutes on each side until dark mark appear along the edges. Then carefully remove from the skillet (and no worries if the salmon is not cooked all the way).
Reduce the heat to medium and let the skillet cool down.
Add the tomato paste, red curry paste, ginger and chili powder. Mix everything together in the skillet until it becomes fragrant, about 1 minute. Deglaze the skillet with almond milk and bring to a gentle simmer.
Add the sugar snap peas and bell pepper slices. Add the salmon back to the skillet and make sure the pieces are nestled in the sauce. If more sauce is needed, add tablespoons of almond milk or water. Cook for about 5 minutes, allowing the salmon to cook through.
For the meal, mix together cooked brown rice with 1 cup freshly grated cauliflower. Heat in the microwave for 1 minute.
Garnish and enjoy the red curry salmon & veggies over the rice mix!