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Mediterr-Asian – 3-Day Asian-Inspired Mediterranean Diet Meal Plan

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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.


GROCERY LIST

 

PRODUCE

1 garlic bulb

1 bundle green onion

3 limes

Bag frozen peas & carrots

Frozen shelled edamame

Romaine lettuce

Small red cabbage

Bundle cilantro

2 red bell peppers

1 carrot

Small bundle of radish

Fresh ginger

Medium cucumber

Medium head of cauliflower

10oz Sugar snap peas

 

 

PROTEIN

Carton of eggs

1 1/4 lb chicken breast

15oz wild center-cut salmon

 

 

OILS/SEASONINGS/CONDIMENTS

Olive oil

Spray olive oil

Liquid Aminos (or coconut aminos, low sodium soy sauce or low sodium tamari)

Sesame oil

Red chili garlic sauce or Sriracha

Apple cider vinegar

Korean red chili flakes

1 lemon

Tomato paste

Red curry paste

Chili powder

 

DAIRY

2% Greek yogurt

 

 

GRAINS/NUTS/SEEDS

Long grain brown rice

Almonds

Almond butter

 

 

OTHER

Unsweetened almond milk

Low Carb whey or vegan protein powder

 

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Fried Brown Rice Breakfast Bowl

Ingredients

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan
Ingredients for 1 serving

  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 green onion stalk, chopped
  • 3/4 cup cooked long grain brown rice
  • 3 eggs (Note: substitute egg white to reduce fat calories)
  • 1/2 cup frozen peas & carrots
  • 1 tablespoon Liquid Aminos (or low sodium soy sauce)

Garnish

  • Green onions
  • Fresh lime
Steps

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.

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan

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Calories
560
Protein
28g
Fat
30g
Carbs
50g
Sodium
1240mg
Fiber
5g
Sugar
6g
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Snack 1 - Spicy Edamame Snack Pot

Ingredients

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan
Ingredients for 1 serving

  • 1 cup (frozen) shelled edamame
  • 1/2 tablespoon olive oil
  • 1 teaspoon sesame oil
  • 2 tablespoons red chili garlic sauce OR sriracha
  • 1 tablespoon Liquid Aminos

 

OPTIONAL PROTEIN BOOST >> 1 scoop whey or vegan protein powder + water

Steps

Add ingredients to a sealable container and shake to mix.  Enjoy!

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan

Calories
370
Protein
28g
Fat
20g
Carbs
27g
Sodium
1570mg
Fiber
10g
Sugar
8g
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Almond Butter Chopped Chicken Salad

Ingredients

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan
Ingredients for 3 servings

  • 1 1/4 lb chicken breasts

 

Salad

  • 4 Romaine lettuce leaves
  • 1/2 small red cabbage, chopped
  • 1 1/2 cups fresh cilantro
  • 1 red bell pepper, sliced
  • 1 large carrot, grated
  • 3 radish, sliced

 

Dressing

  • 1/2 cup almond butter
  • Juice from 1 lime
  • 1 tablespoon apple cider vinegar (or rice vinegar)
  • 3 tablespoons liquid aminos
  • 1 tablespoon fresh ginger (OPTIONAL)
  • 2 tablespoons warm water (or more/less according to desired consistency)

 

Garnish

  • 3 tablespoons crushed almonds (OPTIONAL)

 

Steps

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!

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan

Calories
510
Protein
54g
Fat
28g
Carbs
15g
Sodium
1070mg
Fiber
6g
Sugar
5g
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Snack 2 - Spicy Cucumbers over Greek Yogurt

Ingredients

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan
Ingredients for 1 serving

  • 1 medium cucumber, peeled and chopped
  • 1 tablespoon olive oil
  • 1 tablespoon Korean red chili flakes (or red chili flakes)
  • Juice from lemon (optional)
  • Pinch of sea salt (OR 1 teaspoon liquid aminos)
  • 1 cup 2% Greek yogurt
Steps

Toss the cucumber in oil and red chili flakes.  Enjoy over chilled Greek yogurt.

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan

Calories
330
Protein
24g
Fat
19g
Carbs
16g
Sodium
80mg
Fiber
2g
Sugar
12g
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Red Curry Salmon with Sugar Snap Peas & Peppers

Ingredients

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan
Ingredients for 3 servings

  • 1 tablespoon olive oil
  • 15oz center-cut wild salmon, skinned and chopped into 2-inch nuggets

 

Curry

  • 6oz tomato paste
  • 4 tablespoons red curry paste (or yellow curry paste)
  • 2 tablespoons fresh ginger
  • 1 tablespoon chili powder
  • 1 3/4 cups unsweetened almond milk
  • liquid aminos or sea salt to taste
  • 10oz sugar snap peas
  • 1 red bell pepper, sliced
  • 1/3 cup cooked long grain brown rice
  • 1 cup cauliflower rice

Garnish

  • Fresh cilantro
Steps

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!

Mediterr-Asian - Asian-Inspired Mediterranean Diet Meal Plan

Calories
440
Protein
38g
Fat
16g
Carbs
33g
Sodium
830mg
Fiber
10g
Sugar
14g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.