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Home > Meal Plans > Mediterr-Asian – 3-Day Asian-Inspired Mediterranean Diet Meal Plan

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.


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

 

Recipe 1

FRIED BROWN RICE BREAKFAST BOWL

Prep 5min
Cook 10min
Total 15min
560cal

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

Step 1

Set a nonstick skillet on medium heat. Once hot, add oil, garlic and onion and cook for 2 minutes until the oil is flavored.

Step 2

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.

Step 3

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.

Step 4

Add the frozen peas & carrots, sprinkle in Liquid Aminos and continue cooking everything together.

Step 5

Garnish and enjoy! Add fresh lime juice or another tablespoon of aminos if needed.

Protein28g
Fats30g
Carbs50g
Sodium1240mg
Fiber5g
Sugar6g
Recipe 2

Snack 1 - Spicy Edamame Snack Pot

Prep 5min
Cook 5min
Total 10min
370cal

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

Step 1

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

Protein28g
Fats20g
Carbs27g
Sodium1570mg
Fiber10g
Sugar8g
Recipe 3

Almond Butter Chopped Chicken Salad

Prep 5min
Cook 25min
Total 30min
510cal

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

Step 1

Bring a pot of water to a boil. Add the chicken breasts and cook until the chicken is cooked through, about 12 – 15 minutes.

Step 2

Remove from the pot and set aside to cool down to room temperature.

Step 3

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.

Step 4

Once to your desired liking, grate in the carrots and add the radish. Mix and toss together.

Step 5

Mix together the ingredients for the dressing. Season to taste with lime juice, garnish and enjoy!

Protein54g
Fats28g
Carbs15g
Sodium1070mg
Fiber6g
Sugar5g
Recipe 4

Snack 2 - Spicy Cucumbers Over Greek Yogurt

Prep 5min
Total 5min
330cal

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

Step 1

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

Protein24g
Fats19g
Carbs16g
Sodium80mg
Fiber2g
Sugar12g
Recipe 5

Red Curry Salmon With Sugar Snap Peas & Peppers

440cal

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

Step 1

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).

Step 2

Reduce the heat to medium and let the skillet cool down.

Step 3

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.

Step 4

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.

Step 5

For the meal, mix together cooked brown rice with 1 cup freshly grated cauliflower. Heat in the microwave for 1 minute.

Step 6

Garnish and enjoy the red curry salmon & veggies over the rice mix!

Protein38g
Fats16g
Carbs33g
Sodium830mg
Fiber10g
Sugar14g
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Details

Prep 20min
Cook 40min
Total 1h
Total Calories: 2210cal
Total Carbs: 141g
Total Fats: 113g
Total Protein: 172g
Total Sodium: 4790mg
Total Fiber: 33g
Total Sugar: 45g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!