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How to Meal Prep Mediterranean Diet Lunches



 mediterranean-diet-meal-prep-lunch.jpg "src =" http://www.shape.com/sites/shape.com/files/u874/mediterranean-diet-meal-prep-lunch.jpg " /> <em> Photo: Catherine Falls Commercial / Getty Images </em></p>
<p> In case you missed it, the Mediterranean diet was named the top diet for 2019 and it's not the first time this diet has been crowned the queen of eating styles. </p>
<p> Here are the basics: There are several countries surrounding the Mediterranean Sea, including Greece, Israel, Spain, France, Italy, Turkey, Lebanon, and Syria.The Mediterranean Diet can vary by culture, depending on which country you are looking at. However, the Mediterranean Sea is at the center of all these countries Healthy fats, lean protein, fruits, vegetables, nuts, seeds, and whole grains are important parts of the diet. (Read more here: What Is The Mediterranean Diet Anyway?) </p>
<p> If you're on the Mediterranean way, you're in a crunch time, meal prepping is your answer. (Let's be honest: Meal is prepping <em> always </em> the answer.) The best place to start? Lunch. </p>
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You might traditionally have your meal prep on Sundays, but because of the Mediterranean diet promotes eating fish and lots of fresh produce, you'll need to have your meal prepped to two days a week.

That's because cooked food wants to spoil after two to three days and fish should not be kept for more than three days in the fridge. Prepare to eat and to make sure your meals are safe to eat.

2. Focus on these four food groups.

Whole grains: Bulgur, barley, farro and brown, black or red rice, whole wheat couscous

  • Fruits and vegetables: Spinach, broccoli, spinach, tomatoes, cucumbers, grapes, dates, pomegranates, apples
  • Protein: Omega-3-fish like salmon and tuna is recommended at least twice a week. Other proteins include shellfish (such as shrimp, lobster, and oysters), poultry, eggs, and lean meat (3-ounce servings), plus nuts and seeds.
  • Dairy: Yogurt, cheese, milk in moderation
  • When selecting your meals, so think about how they're flavored. Sugars, processed meats, trans fat, and refined grains.

    3. Master the Portions

    Serving out your Mediterranean diet can help make sure you do not overboard on calories, which can sabotage your weight-loss efforts. As a rule of thumb,

    • 1/4 lean protein or a plant protein source like tofu , eggs, beans or lentils
    • 1/4 whole grains (3/4 to 1 cup)
    • 1/2 vegetables or fruit (about 1 cup)

    If you want to increase any of these food groups , start with the vegetables or fruit. You can therefore opt to increase the protein by 1 or 2 ounces if you find that you're still hungry afterward. [FYIbeingon any that does not automatically mean you should go hungry, so make sure your lunch has plenty of calories to keep you satisfied.) 19659005] Try These Mediterranean Lunch Meal Prep Recipes

    Caesar Salad + Chicken: Brussels Sprouts Caesar Salad with Chicken made with 1 cup of shaved Brussels sprouts and 3-ounces of boneless, skinless chicken tenders topped with a light Caesar's dressing and sprinkling of Parmesan cheese make this simple lunch.

    Tuna Nicoise Salad: Tuna Nicoise Salad has been included in one dish ,

    Kebobs + Chickpea Salad: Thats Lamb Kebobs with Mint- Yogurt sauce is made with a lean cut of lamb tenderloin, marinaded in a Greek yogurt dressing with mint, shallots and dry white wine, and threaded on skewers with peppers, onions, and tomatoes. Serve with a chickpea Chopped salad for more fresh vegetables and fiber-filled legumes and farro to get your fill of whole grains.

    Waldorf Salad + Whole-Grain Pita : Lighter Waldorf salad with pears made with skinless, breast and accompanied with lettuce, celery, pears and grapes topped with a light dressing made yogurt and light mayonnaise.

    Grilled chicken + hummus + couscous + veggies: Grilled chicken dishes are a go-to for a meal and a classic in the Mediterranean Diet. Pair 3 ounces of skinless chicken with hummus and sliced ​​fresh vegetables like sliced ​​cucumber, tomatoes, and olives.

    Shakshuka + Salad: You probably know shakshuka, where eggs are cooked in a tomato-based sauce with onions and peppers, from your favorite brunch menu. Israeli-Style Salad and […] [19455910] Mediterranean Falafel Bowl: Create this bowl of 2-3 falafel balls, steamed string beans with slivered almonds , kalamata olives, and whole wheat couscous.

    Grilled Vegetable Wrap: This simple wrap uses eggplant and zucchini, halumi cheese, and hummus, rolled in a whole grain tortilla.

    Salmon + Greens + Barley: Roasted Salmon with Dill and Yogurt Sauce can easily be packed alongside a lighter creamy spinach or with a bed of greens. Barley on the side.


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