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
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 […]  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.