EAT IN A DAY – MEDITERRANEAN DIET MEAL PLAN
Greek Yogurt & Quinoa Granola
Ingredients for 1 serving
- 7oz 2% Greek yogurt
- 1 scoop collagen or protein powder (optional and not included in macros)
- 3 tablespoons homemade quinoa granola or use favorite store-bought granola
- 1/4 cup blueberries (or strawberries)
Steps
Step 1
Add 7oz of Greek yogurt to a container. If you want a boost a protein, mix in the protein powder. Add blueberries and granola on top. Enjoy!
Nutrition per serving
Chicken & Eggplant Grain Bowl
- Chicken
- 1 1/2 lb chicken breast, skinless
- Pinch of sea salt and pepper
- 2 teaspoons cumin (optional)
- 1 teaspoon oregano (optional)
- Brown Rice Mix
- 2 cups (frozen) brown rice
- 1 medium eggplant, cubed
- 1 tablespoon The Fit Cook Green Chile Lime (or a lemon pepper season)
- 1 tablespoon The Fit Cook Land (or dried herbs of choice)
- Pinch of sea salt & pepper
- 1 -2 tablespoons of the sauce
- Sauce
- 1 cup finely chopped parsley
- 4 tablespoons olive oil
- 1 tablespoon lemon zest
- Juice from 1/2 lemon
- 1 1/2 oz capers
- 4oz canned pimentos (no juice)
- Sea salt & pepper to taste
Steps
Step 1
Set an oven to 420F/216C.
Step 2
Add the eggplant to a baking tray along with the oil and seasonings. Rub all over the eggplant, then roast in the oven for 15 – 20 minutes. Set aside.
Step 3
Season the chicken breasts, then fire up a carbon steel skillet. Once hot, spray with avocado oil, then add the chicken. Sear on each side for 3 – 5 minutes, or until sear marks appear, then place in the oven for 6 – 8 minutes to finish.
Step 4
Add the ingredients for the sauce to a mixing bowl and season to taste with sea salt, pepper, lemon and parsley.
Step 5
Warm up the brown rice in the microwave, then fold in the eggplant pieces. Add 1 – 2 tablespoons of the sauce and stir. Set aside.
Bring it all together.
Step 6
Add a serving of brown rice & eggplant mix, place a serving of chicken breast on top along with a tablespoon or 2 of the sauce. Select your choice of side fruit and enjoy!
Nutrition per serving
Walnuts & Berries
Ingredients
Ingredients for 1 serving
- 1/4 cup raw walnuts (or nut of choice)
- 1/2 cup strawberries, halved
- 2 boiled eggs (optional and not included in macros)
Steps
Step 1
For a between meals snack, I eat walnuts, berries and sometimes, boiled eggs. It’s filling, energizing and nutritious!
White Bean & Farro Stew
Ingredients
Ingredients for 6 servings
- 2 tablespoons olive oil
- 1/2 medium white onion, chopped
- 2 celery stalks, chopped
- 2 medium carrots, chopped
- 3 garlic cloves, minced
- 2 cans (28oz) (fire roasted) diced tomatoes
- 1 can (15oz) white beans, drained
- 1 cup uncooked farro
- 4 cups water
- 1 bay leaf (optional)
- Sea salt & pepper to taste
- Garnish
- Parsley
Steps
Step 1
See the full White Bean & Farro Stew recipe for the steps.
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!
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