Mediterr-Asian – 3-Day Asian-Inspired Mediterranean Diet Meal Plan
FRIED BROWN RICE BREAKFAST BOWL
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.
Snack 1 - Spicy Edamame Snack Pot
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!
Almond Butter Chopped Chicken Salad
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!
Snack 2 - Spicy Cucumbers Over Greek Yogurt
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.
Red Curry Salmon With Sugar Snap Peas & Peppers
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!
