30 Day Mediterranean Diet Challenge
The new year is your chance for a new start, and what better way to kick it off than with the healthiest diet in the world? For years the Mediterranean Diet has been touted as the best diet for your health and wellbeing, and it’s also delicious. How can you adopt the principles of the Mediterranean diet for better health? We’ll teach you! Join this challenge and get 30 days of tips and recipes to help you eat and live well and start your year off right. med diet challenge calendar 30 Days of Healthy Mediterranean Diet Recipes Checklist Day 1: Go Meatless One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Not only can this be better for your body, but it’s better for the environment too. Try choosing beans for a plant-based protein in our Mediterranean Chickpea Quinoa Bowl or Vegan Mediterranean Lentil Soup in place of meat. Day 2: Get moving A key reason people in Mediterranean countries are healthy is because in addition to eating well, they stay active. Moving doesn’t necessarily have to be a structured workout. Try taking a walk during your lunch break at work (call a friend to help the time pass). Day 3: Eat more veggies Enjoying vegetables with your breakfast can help boost your fiber intake and keep you more full throughout the day. Adding avocado or tomato slices to your toast or spinach to scrambled eggs is a great way to accomplish this. Day 4: Try this recipe Try our Chicken Parmesan-Stuffed Spaghetti Squash recipe. Make this delicious, nutritious spaghetti squash recipe for dinner tonight. This veggie-packed twist on an Italian classic is high in protein and fiber to keep you full for longer. Plus, using a sheet pan helps you cut down on clean up. Day 5: Gather The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Gather around the table (whether it is in person or virtually) for dinner tonight with people you care about. Day 6: Cheers! It’s true, drinking wine (especially red wine) is a part of the Mediterranean diet and lifestyle. Red wine has antioxidants and small amounts may be good for your health. Pour yourself a glass today and enjoy. Day 7: Try this recipe Try our Sheet-Pan Salmon with Sweet Potatoes & Broccoli recipe tonight. This easy recipe makes a delicious dinner that comes together in 45 minutes. It is packed with nutrients and fiber from veggies like sweet potatoes and broccoli, and has heart-healthy omega-3s thanks to the salmon. As an added bonus, roasting everything on one sheet pan cuts down on dishes. Day 8: Go Meatless Need something plant-based to fight off hunger between meals? Try snacking on nuts. They are packed with fiber and healthy fats to help keep you full for longer. If you’re on the go, most convenience stores and gas stations carry nuts, for a healthy snack when you’re out and about. Day 9: Try this recipe Set it and forget it with this healthy Slow-Cooker Mediterranean Stew recipe. Your slow cooker will do the work to transform the veggies and beans in this recipe into a delicious, filling and plant-based entree that will keep you cozy and warm even when the weather cools off. Day 10: Order Takeout Take a break from cooking tonight and support a local restaurant. Choose an entrée that has veggies, whole grains and lean proteins like fish, chicken or beans. This will help include the foods and principles from the Mediterranean diet to make a balanced meal, no matter what kind of cuisine you get. Day 11: Connect with others Just because you are practicing social distancing doesn’t mean you can’t be social. Plan a video chat with friends or family to catch up during your time spent apart. Or, go for a safe outdoor walk with a friend in your community. Seeing those you care about will boost their mood and yours, while helping you feel connected in a responsible way. Day 12: Choose whole grains The Dietary Guidelines for Americans recommend making half of your grains whole, and this is for good reason. Whole grains have more fiber and nutrients than their refined counterparts, so choosing foods like whole grain bread and brown rice helps you get the most bang for your buck. Day 13: Try this recipe Our Eggplant Parmesan recipe has been a fan-favorite since 1995. Tonight, try this filling, plant-based main that everyone is sure to rave about. Day 14: Adventure Embrace the weather, whatever it is, and plan an adventure that gets you moving and outside. This could be anywhere from going hiking to visiting a local park. Include your family or friends, if you’re able to safely. Day 15: Go Meatless Beans are one of the healthiest foods around, and they are a staple of the Mediterranean diet. Whether you blend them into hummus or add them to a stew, beans will add protein, fiber and nutrients like potassium and iron to your diet and are super affordable. Day 16: Try something new It’s time to get out of your comfort zone! Try cooking with an ingredient you have never used before like olives, sardines or a new vegetable. Make it fun by finding a recipe before for some direction. Day 17: Try this recipe Try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe tonight. This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens Day 18: Be active A key part of the Mediterranean diet is maintaining an active lifestyle. Today make moving something fun you can look forward to. This could mean 20 minutes of yoga after you wake up or turning up your favorite song to dance away your afternoon slump. All together, try and have your movement add up to at least one hour of your day. Day 19: Cheers! Drinking red wine in moderation boasts some impressive health benefits, including a happier gut, better mood and healthier heart. Add some into your day by enjoying our warm and cozy Red Wine Hot Chocolate as an after dinner treat. Day 20: Try this recipe Try our Caprese Stuffed Portobello Mushrooms recipe tonight. This gluten-free riff featuring classic Italian flavors is a fun way to serve up dinner tonight. Boost your veggie intake even more by serving them with a side salad. Day 21: Share with someone A lot of people are experiencing hardship after an especially difficult year. One small way you can give back is by sharing with your community. This could mean bringing dinner to a neighbor or donating to a local food shelf. Remember what really matters by sharing with someone this month. Day 22: Go Meatless Trying to cut down on animal proteins and boosting your veggie intake can be challenging. Remember to be flexible and give yourself some leniency. Having easy go-to recipes that come together quickly is great for days when you really don’t have the time (or energy) to cook. We have 20 healthy meatless recipes that come together in just 20 minutes for exactly that purpose. Day 23: Try this recipe Try our Herby Mediterranean Fish with Wilted Greens & Mushrooms recipe tonight. Fish is a staple of the Mediterranean diet. Try this quick and delicious recipe that showcases Mediterranean flavors like oregano, rosemary and thyme to make this dish pop. Day 24: Get up every hour Especially if you have a job that requires you to sit in front of a screen for long periods of time, getting up regularly can help boost your energy and keep you moving. Set alarms on your phone or computer to remind you to get up and stretch a little bit every hour. Day 25: Cook together Take some time to make a meal together with the people in your household. There are plenty of benefits of sharing a meal together and it can help make meals something everyone looks forward to. Even if you can’t be physically together, cook together and share a meal virtually with those you love. Day 26: Eat seasonally It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino. Day 27: Spice it up Using a variety of spices can boost the flavor of your food without going overboard on the added salt, sugar or fat. Mediterranean recipes rely on herbs and spices like basil, oregano and thyme to create flavorful meals. Add some cinnamon to oatmeal or paprika to a stir fry today. Day 28: Try this recipe Try our Greek Burgers with Herb-Feta Sauce recipe tonight. Try this recipe that puts a Mediterranean spin on classic burgers. Oregano, lemon and feta cheese are mouth-watering and elevate this burger into a quick and delicious meal tonight. Day 29: Eat more veggies Vegetables are a mainstay of the Mediterranean diet. One easy way to boost your intake is by adding them to foods you already eat. Add spinach to smoothies, or peppers and onions to pasta sauce. A veggie egg scramble or stir fry is an easy way to use up vegetables that are on their way out to make sure you don’t waste food. Day 30: Enjoy seafood today The Mediterranean diet focuses on healthy lean proteins, including fish like salmon, cod, tuna and shellfish. Enjoy a simple tuna salad for lunch or make a seafood entree for dinner tonight to boost your weekly seafood intake. Getting Started with the Mediterranean Diet Simple Grilled Salmon & Vegetables Mediterranean Diet for Beginners: Everything You Need to Get Started Caprese Stuffed Portobello Mushrooms Ultimate Mediterranean Diet Shopping List Mediterranean Diet Inspiration 3759340.jpg How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour Spread of mediterranean ingredients 6 Things I Wish I Knew Before Starting the Mediterranean Diet Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad 3759004.jpg 8 Ways to Follow the Mediterranean Diet for Better Health Why the Mediterranean Diet? Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes) 7 Science-Backed Lessons We Learned From the Real Mediterranean Diet Hummus & Greek Salad Why the Mediterranean Diet Is So Healthy Mediterranean Meal Plans Greek Roasted Fish Easy Mediterranean Diet Plan for Beginners Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D. 30-Day Mediterranean Budget Meal Plan Greek Cauliflower Rice Bowls with Grilled Chicken Anti-Inflammatory Mediterranean Diet Plan Slow-Cooker Creamy Lentil Soup Freezer Pack Vegan Mediterranean Diet Plan
30 Day Mediterranean Diet Challenge
30 Day Mediterranean Diet Challenge
30 Day Mediterranean Diet Challenge
The new year is your chance for a new start, and what better way to kick it off than with the healthiest diet in the world? For years the Mediterranean Diet has been touted as the best diet for your health and wellbeing, and it’s also delicious. How can you adopt the principles of the Mediterranean diet for better health? We’ll teach you! Join this challenge and get 30 days of tips and recipes to help you eat and live well and start your year off right.
med diet challenge calendar
Checklist Day 1: Go Meatless One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Not only can this be better for your body, but it’s better for the environment too. Try choosing beans for a plant-based protein in our Mediterranean Chickpea Quinoa Bowl or Vegan Mediterranean Lentil Soup in place of meat. Day 2: Get moving A key reason people in Mediterranean countries are healthy is because in addition to eating well, they stay active. Moving doesn’t necessarily have to be a structured workout. Try taking a walk during your lunch break at work (call a friend to help the time pass). Day 3: Eat more veggies Enjoying vegetables with your breakfast can help boost your fiber intake and keep you more full throughout the day. Adding avocado or tomato slices to your toast or spinach to scrambled eggs is a great way to accomplish this. Day 4: Try this recipe Try our Chicken Parmesan-Stuffed Spaghetti Squash recipe. Make this delicious, nutritious spaghetti squash recipe for dinner tonight. This veggie-packed twist on an Italian classic is high in protein and fiber to keep you full for longer. Plus, using a sheet pan helps you cut down on clean up. Day 5: Gather The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Gather around the table (whether it is in person or virtually) for dinner tonight with people you care about. Day 6: Cheers! It’s true, drinking wine (especially red wine) is a part of the Mediterranean diet and lifestyle. Red wine has antioxidants and small amounts may be good for your health. Pour yourself a glass today and enjoy. Day 7: Try this recipe Try our Sheet-Pan Salmon with Sweet Potatoes & Broccoli recipe tonight. This easy recipe makes a delicious dinner that comes together in 45 minutes. It is packed with nutrients and fiber from veggies like sweet potatoes and broccoli, and has heart-healthy omega-3s thanks to the salmon. As an added bonus, roasting everything on one sheet pan cuts down on dishes. Day 8: Go Meatless Need something plant-based to fight off hunger between meals? Try snacking on nuts. They are packed with fiber and healthy fats to help keep you full for longer. If you’re on the go, most convenience stores and gas stations carry nuts, for a healthy snack when you’re out and about. Day 9: Try this recipe Set it and forget it with this healthy Slow-Cooker Mediterranean Stew recipe. Your slow cooker will do the work to transform the veggies and beans in this recipe into a delicious, filling and plant-based entree that will keep you cozy and warm even when the weather cools off. Day 10: Order Takeout Take a break from cooking tonight and support a local restaurant. Choose an entrée that has veggies, whole grains and lean proteins like fish, chicken or beans. This will help include the foods and principles from the Mediterranean diet to make a balanced meal, no matter what kind of cuisine you get. Day 11: Connect with others Just because you are practicing social distancing doesn’t mean you can’t be social. Plan a video chat with friends or family to catch up during your time spent apart. Or, go for a safe outdoor walk with a friend in your community. Seeing those you care about will boost their mood and yours, while helping you feel connected in a responsible way. Day 12: Choose whole grains The Dietary Guidelines for Americans recommend making half of your grains whole, and this is for good reason. Whole grains have more fiber and nutrients than their refined counterparts, so choosing foods like whole grain bread and brown rice helps you get the most bang for your buck. Day 13: Try this recipe Our Eggplant Parmesan recipe has been a fan-favorite since 1995. Tonight, try this filling, plant-based main that everyone is sure to rave about. Day 14: Adventure Embrace the weather, whatever it is, and plan an adventure that gets you moving and outside. This could be anywhere from going hiking to visiting a local park. Include your family or friends, if you’re able to safely. Day 15: Go Meatless Beans are one of the healthiest foods around, and they are a staple of the Mediterranean diet. Whether you blend them into hummus or add them to a stew, beans will add protein, fiber and nutrients like potassium and iron to your diet and are super affordable. Day 16: Try something new It’s time to get out of your comfort zone! Try cooking with an ingredient you have never used before like olives, sardines or a new vegetable. Make it fun by finding a recipe before for some direction. Day 17: Try this recipe Try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe tonight. This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens Day 18: Be active A key part of the Mediterranean diet is maintaining an active lifestyle. Today make moving something fun you can look forward to. This could mean 20 minutes of yoga after you wake up or turning up your favorite song to dance away your afternoon slump. All together, try and have your movement add up to at least one hour of your day. Day 19: Cheers! Drinking red wine in moderation boasts some impressive health benefits, including a happier gut, better mood and healthier heart. Add some into your day by enjoying our warm and cozy Red Wine Hot Chocolate as an after dinner treat. Day 20: Try this recipe Try our Caprese Stuffed Portobello Mushrooms recipe tonight. This gluten-free riff featuring classic Italian flavors is a fun way to serve up dinner tonight. Boost your veggie intake even more by serving them with a side salad. Day 21: Share with someone A lot of people are experiencing hardship after an especially difficult year. One small way you can give back is by sharing with your community. This could mean bringing dinner to a neighbor or donating to a local food shelf. Remember what really matters by sharing with someone this month. Day 22: Go Meatless Trying to cut down on animal proteins and boosting your veggie intake can be challenging. Remember to be flexible and give yourself some leniency. Having easy go-to recipes that come together quickly is great for days when you really don’t have the time (or energy) to cook. We have 20 healthy meatless recipes that come together in just 20 minutes for exactly that purpose. Day 23: Try this recipe Try our Herby Mediterranean Fish with Wilted Greens & Mushrooms recipe tonight. Fish is a staple of the Mediterranean diet. Try this quick and delicious recipe that showcases Mediterranean flavors like oregano, rosemary and thyme to make this dish pop. Day 24: Get up every hour Especially if you have a job that requires you to sit in front of a screen for long periods of time, getting up regularly can help boost your energy and keep you moving. Set alarms on your phone or computer to remind you to get up and stretch a little bit every hour. Day 25: Cook together Take some time to make a meal together with the people in your household. There are plenty of benefits of sharing a meal together and it can help make meals something everyone looks forward to. Even if you can’t be physically together, cook together and share a meal virtually with those you love. Day 26: Eat seasonally It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino. Day 27: Spice it up Using a variety of spices can boost the flavor of your food without going overboard on the added salt, sugar or fat. Mediterranean recipes rely on herbs and spices like basil, oregano and thyme to create flavorful meals. Add some cinnamon to oatmeal or paprika to a stir fry today. Day 28: Try this recipe Try our Greek Burgers with Herb-Feta Sauce recipe tonight. Try this recipe that puts a Mediterranean spin on classic burgers. Oregano, lemon and feta cheese are mouth-watering and elevate this burger into a quick and delicious meal tonight. Day 29: Eat more veggies Vegetables are a mainstay of the Mediterranean diet. One easy way to boost your intake is by adding them to foods you already eat. Add spinach to smoothies, or peppers and onions to pasta sauce. A veggie egg scramble or stir fry is an easy way to use up vegetables that are on their way out to make sure you don’t waste food. Day 30: Enjoy seafood today The Mediterranean diet focuses on healthy lean proteins, including fish like salmon, cod, tuna and shellfish. Enjoy a simple tuna salad for lunch or make a seafood entree for dinner tonight to boost your weekly seafood intake.
Getting Started with the Mediterranean Diet
Simple Grilled Salmon & Vegetables Mediterranean Diet for Beginners: Everything You Need to Get Started Caprese Stuffed Portobello Mushrooms Ultimate Mediterranean Diet Shopping List
Mediterranean Diet Inspiration
3759340.jpg How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour Spread of mediterranean ingredients 6 Things I Wish I Knew Before Starting the Mediterranean Diet Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad 3759004.jpg 8 Ways to Follow the Mediterranean Diet for Better Health
Why the Mediterranean Diet?
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes) 7 Science-Backed Lessons We Learned From the Real Mediterranean Diet Hummus & Greek Salad Why the Mediterranean Diet Is So Healthy
Mediterranean Meal Plans
Greek Roasted Fish Easy Mediterranean Diet Plan for Beginners Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D. 30-Day Mediterranean Budget Meal Plan Greek Cauliflower Rice Bowls with Grilled Chicken Anti-Inflammatory Mediterranean Diet Plan Slow-Cooker Creamy Lentil Soup Freezer Pack Vegan Mediterranean Diet Plan
med diet challenge calendar
med diet challenge calendar
- Day 1: Go Meatless One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Not only can this be better for your body, but it’s better for the environment too. Try choosing beans for a plant-based protein in our Mediterranean Chickpea Quinoa Bowl or Vegan Mediterranean Lentil Soup in place of meat. Day 2: Get moving A key reason people in Mediterranean countries are healthy is because in addition to eating well, they stay active. Moving doesn’t necessarily have to be a structured workout. Try taking a walk during your lunch break at work (call a friend to help the time pass). Day 3: Eat more veggies Enjoying vegetables with your breakfast can help boost your fiber intake and keep you more full throughout the day. Adding avocado or tomato slices to your toast or spinach to scrambled eggs is a great way to accomplish this. Day 4: Try this recipe Try our Chicken Parmesan-Stuffed Spaghetti Squash recipe. Make this delicious, nutritious spaghetti squash recipe for dinner tonight. This veggie-packed twist on an Italian classic is high in protein and fiber to keep you full for longer. Plus, using a sheet pan helps you cut down on clean up. Day 5: Gather The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Gather around the table (whether it is in person or virtually) for dinner tonight with people you care about. Day 6: Cheers! It’s true, drinking wine (especially red wine) is a part of the Mediterranean diet and lifestyle. Red wine has antioxidants and small amounts may be good for your health. Pour yourself a glass today and enjoy. Day 7: Try this recipe Try our Sheet-Pan Salmon with Sweet Potatoes & Broccoli recipe tonight. This easy recipe makes a delicious dinner that comes together in 45 minutes. It is packed with nutrients and fiber from veggies like sweet potatoes and broccoli, and has heart-healthy omega-3s thanks to the salmon. As an added bonus, roasting everything on one sheet pan cuts down on dishes. Day 8: Go Meatless Need something plant-based to fight off hunger between meals? Try snacking on nuts. They are packed with fiber and healthy fats to help keep you full for longer. If you’re on the go, most convenience stores and gas stations carry nuts, for a healthy snack when you’re out and about. Day 9: Try this recipe Set it and forget it with this healthy Slow-Cooker Mediterranean Stew recipe. Your slow cooker will do the work to transform the veggies and beans in this recipe into a delicious, filling and plant-based entree that will keep you cozy and warm even when the weather cools off. Day 10: Order Takeout Take a break from cooking tonight and support a local restaurant. Choose an entrée that has veggies, whole grains and lean proteins like fish, chicken or beans. This will help include the foods and principles from the Mediterranean diet to make a balanced meal, no matter what kind of cuisine you get. Day 11: Connect with others Just because you are practicing social distancing doesn’t mean you can’t be social. Plan a video chat with friends or family to catch up during your time spent apart. Or, go for a safe outdoor walk with a friend in your community. Seeing those you care about will boost their mood and yours, while helping you feel connected in a responsible way. Day 12: Choose whole grains The Dietary Guidelines for Americans recommend making half of your grains whole, and this is for good reason. Whole grains have more fiber and nutrients than their refined counterparts, so choosing foods like whole grain bread and brown rice helps you get the most bang for your buck. Day 13: Try this recipe Our Eggplant Parmesan recipe has been a fan-favorite since 1995. Tonight, try this filling, plant-based main that everyone is sure to rave about. Day 14: Adventure Embrace the weather, whatever it is, and plan an adventure that gets you moving and outside. This could be anywhere from going hiking to visiting a local park. Include your family or friends, if you’re able to safely. Day 15: Go Meatless Beans are one of the healthiest foods around, and they are a staple of the Mediterranean diet. Whether you blend them into hummus or add them to a stew, beans will add protein, fiber and nutrients like potassium and iron to your diet and are super affordable. Day 16: Try something new It’s time to get out of your comfort zone! Try cooking with an ingredient you have never used before like olives, sardines or a new vegetable. Make it fun by finding a recipe before for some direction. Day 17: Try this recipe Try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe tonight. This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens Day 18: Be active A key part of the Mediterranean diet is maintaining an active lifestyle. Today make moving something fun you can look forward to. This could mean 20 minutes of yoga after you wake up or turning up your favorite song to dance away your afternoon slump. All together, try and have your movement add up to at least one hour of your day. Day 19: Cheers! Drinking red wine in moderation boasts some impressive health benefits, including a happier gut, better mood and healthier heart. Add some into your day by enjoying our warm and cozy Red Wine Hot Chocolate as an after dinner treat. Day 20: Try this recipe Try our Caprese Stuffed Portobello Mushrooms recipe tonight. This gluten-free riff featuring classic Italian flavors is a fun way to serve up dinner tonight. Boost your veggie intake even more by serving them with a side salad. Day 21: Share with someone A lot of people are experiencing hardship after an especially difficult year. One small way you can give back is by sharing with your community. This could mean bringing dinner to a neighbor or donating to a local food shelf. Remember what really matters by sharing with someone this month. Day 22: Go Meatless Trying to cut down on animal proteins and boosting your veggie intake can be challenging. Remember to be flexible and give yourself some leniency. Having easy go-to recipes that come together quickly is great for days when you really don’t have the time (or energy) to cook. We have 20 healthy meatless recipes that come together in just 20 minutes for exactly that purpose. Day 23: Try this recipe Try our Herby Mediterranean Fish with Wilted Greens & Mushrooms recipe tonight. Fish is a staple of the Mediterranean diet. Try this quick and delicious recipe that showcases Mediterranean flavors like oregano, rosemary and thyme to make this dish pop. Day 24: Get up every hour Especially if you have a job that requires you to sit in front of a screen for long periods of time, getting up regularly can help boost your energy and keep you moving. Set alarms on your phone or computer to remind you to get up and stretch a little bit every hour. Day 25: Cook together Take some time to make a meal together with the people in your household. There are plenty of benefits of sharing a meal together and it can help make meals something everyone looks forward to. Even if you can’t be physically together, cook together and share a meal virtually with those you love. Day 26: Eat seasonally It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino. Day 27: Spice it up Using a variety of spices can boost the flavor of your food without going overboard on the added salt, sugar or fat. Mediterranean recipes rely on herbs and spices like basil, oregano and thyme to create flavorful meals. Add some cinnamon to oatmeal or paprika to a stir fry today. Day 28: Try this recipe Try our Greek Burgers with Herb-Feta Sauce recipe tonight. Try this recipe that puts a Mediterranean spin on classic burgers. Oregano, lemon and feta cheese are mouth-watering and elevate this burger into a quick and delicious meal tonight. Day 29: Eat more veggies Vegetables are a mainstay of the Mediterranean diet. One easy way to boost your intake is by adding them to foods you already eat. Add spinach to smoothies, or peppers and onions to pasta sauce. A veggie egg scramble or stir fry is an easy way to use up vegetables that are on their way out to make sure you don’t waste food. Day 30: Enjoy seafood today The Mediterranean diet focuses on healthy lean proteins, including fish like salmon, cod, tuna and shellfish. Enjoy a simple tuna salad for lunch or make a seafood entree for dinner tonight to boost your weekly seafood intake.
Day 1: Go Meatless One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Not only can this be better for your body, but it’s better for the environment too. Try choosing beans for a plant-based protein in our Mediterranean Chickpea Quinoa Bowl or Vegan Mediterranean Lentil Soup in place of meat.
Day 2: Get moving A key reason people in Mediterranean countries are healthy is because in addition to eating well, they stay active. Moving doesn’t necessarily have to be a structured workout. Try taking a walk during your lunch break at work (call a friend to help the time pass).
Day 3: Eat more veggies Enjoying vegetables with your breakfast can help boost your fiber intake and keep you more full throughout the day. Adding avocado or tomato slices to your toast or spinach to scrambled eggs is a great way to accomplish this.
Day 4: Try this recipe Try our Chicken Parmesan-Stuffed Spaghetti Squash recipe. Make this delicious, nutritious spaghetti squash recipe for dinner tonight. This veggie-packed twist on an Italian classic is high in protein and fiber to keep you full for longer. Plus, using a sheet pan helps you cut down on clean up.
Day 5: Gather The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Gather around the table (whether it is in person or virtually) for dinner tonight with people you care about.
Day 6: Cheers! It’s true, drinking wine (especially red wine) is a part of the Mediterranean diet and lifestyle. Red wine has antioxidants and small amounts may be good for your health. Pour yourself a glass today and enjoy.
Day 7: Try this recipe Try our Sheet-Pan Salmon with Sweet Potatoes & Broccoli recipe tonight. This easy recipe makes a delicious dinner that comes together in 45 minutes. It is packed with nutrients and fiber from veggies like sweet potatoes and broccoli, and has heart-healthy omega-3s thanks to the salmon. As an added bonus, roasting everything on one sheet pan cuts down on dishes.
Day 8: Go Meatless Need something plant-based to fight off hunger between meals? Try snacking on nuts. They are packed with fiber and healthy fats to help keep you full for longer. If you’re on the go, most convenience stores and gas stations carry nuts, for a healthy snack when you’re out and about.
Day 9: Try this recipe Set it and forget it with this healthy Slow-Cooker Mediterranean Stew recipe. Your slow cooker will do the work to transform the veggies and beans in this recipe into a delicious, filling and plant-based entree that will keep you cozy and warm even when the weather cools off.
Day 10: Order Takeout Take a break from cooking tonight and support a local restaurant. Choose an entrée that has veggies, whole grains and lean proteins like fish, chicken or beans. This will help include the foods and principles from the Mediterranean diet to make a balanced meal, no matter what kind of cuisine you get.
Day 11: Connect with others Just because you are practicing social distancing doesn’t mean you can’t be social. Plan a video chat with friends or family to catch up during your time spent apart. Or, go for a safe outdoor walk with a friend in your community. Seeing those you care about will boost their mood and yours, while helping you feel connected in a responsible way.
Day 12: Choose whole grains The Dietary Guidelines for Americans recommend making half of your grains whole, and this is for good reason. Whole grains have more fiber and nutrients than their refined counterparts, so choosing foods like whole grain bread and brown rice helps you get the most bang for your buck.
Day 13: Try this recipe Our Eggplant Parmesan recipe has been a fan-favorite since 1995. Tonight, try this filling, plant-based main that everyone is sure to rave about.
Day 14: Adventure Embrace the weather, whatever it is, and plan an adventure that gets you moving and outside. This could be anywhere from going hiking to visiting a local park. Include your family or friends, if you’re able to safely.
Day 15: Go Meatless Beans are one of the healthiest foods around, and they are a staple of the Mediterranean diet. Whether you blend them into hummus or add them to a stew, beans will add protein, fiber and nutrients like potassium and iron to your diet and are super affordable.
Day 16: Try something new It’s time to get out of your comfort zone! Try cooking with an ingredient you have never used before like olives, sardines or a new vegetable. Make it fun by finding a recipe before for some direction.
Day 17: Try this recipe Try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe tonight. This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens
Day 18: Be active A key part of the Mediterranean diet is maintaining an active lifestyle. Today make moving something fun you can look forward to. This could mean 20 minutes of yoga after you wake up or turning up your favorite song to dance away your afternoon slump. All together, try and have your movement add up to at least one hour of your day.
Day 19: Cheers! Drinking red wine in moderation boasts some impressive health benefits, including a happier gut, better mood and healthier heart. Add some into your day by enjoying our warm and cozy Red Wine Hot Chocolate as an after dinner treat.
Day 20: Try this recipe Try our Caprese Stuffed Portobello Mushrooms recipe tonight. This gluten-free riff featuring classic Italian flavors is a fun way to serve up dinner tonight. Boost your veggie intake even more by serving them with a side salad.
Day 21: Share with someone A lot of people are experiencing hardship after an especially difficult year. One small way you can give back is by sharing with your community. This could mean bringing dinner to a neighbor or donating to a local food shelf. Remember what really matters by sharing with someone this month.
Day 22: Go Meatless Trying to cut down on animal proteins and boosting your veggie intake can be challenging. Remember to be flexible and give yourself some leniency. Having easy go-to recipes that come together quickly is great for days when you really don’t have the time (or energy) to cook. We have 20 healthy meatless recipes that come together in just 20 minutes for exactly that purpose.
Day 23: Try this recipe Try our Herby Mediterranean Fish with Wilted Greens & Mushrooms recipe tonight. Fish is a staple of the Mediterranean diet. Try this quick and delicious recipe that showcases Mediterranean flavors like oregano, rosemary and thyme to make this dish pop.
Day 24: Get up every hour Especially if you have a job that requires you to sit in front of a screen for long periods of time, getting up regularly can help boost your energy and keep you moving. Set alarms on your phone or computer to remind you to get up and stretch a little bit every hour.
Day 25: Cook together Take some time to make a meal together with the people in your household. There are plenty of benefits of sharing a meal together and it can help make meals something everyone looks forward to. Even if you can’t be physically together, cook together and share a meal virtually with those you love.
Day 26: Eat seasonally It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino.
Day 27: Spice it up Using a variety of spices can boost the flavor of your food without going overboard on the added salt, sugar or fat. Mediterranean recipes rely on herbs and spices like basil, oregano and thyme to create flavorful meals. Add some cinnamon to oatmeal or paprika to a stir fry today.
Day 28: Try this recipe Try our Greek Burgers with Herb-Feta Sauce recipe tonight. Try this recipe that puts a Mediterranean spin on classic burgers. Oregano, lemon and feta cheese are mouth-watering and elevate this burger into a quick and delicious meal tonight.
Day 29: Eat more veggies Vegetables are a mainstay of the Mediterranean diet. One easy way to boost your intake is by adding them to foods you already eat. Add spinach to smoothies, or peppers and onions to pasta sauce. A veggie egg scramble or stir fry is an easy way to use up vegetables that are on their way out to make sure you don’t waste food.
Day 30: Enjoy seafood today The Mediterranean diet focuses on healthy lean proteins, including fish like salmon, cod, tuna and shellfish. Enjoy a simple tuna salad for lunch or make a seafood entree for dinner tonight to boost your weekly seafood intake.
Simple Grilled Salmon & Vegetables Mediterranean Diet for Beginners: Everything You Need to Get Started
Caprese Stuffed Portobello Mushrooms Ultimate Mediterranean Diet Shopping List
Simple Grilled Salmon & Vegetables Mediterranean Diet for Beginners: Everything You Need to Get Started
Simple Grilled Salmon & Vegetables
Mediterranean Diet for Beginners: Everything You Need to Get Started
Simple Grilled Salmon & Vegetables
Simple Grilled Salmon & Vegetables
Simple Grilled Salmon & Vegetables
Mediterranean Diet for Beginners: Everything You Need to Get Started
Caprese Stuffed Portobello Mushrooms Ultimate Mediterranean Diet Shopping List
Caprese Stuffed Portobello Mushrooms
Ultimate Mediterranean Diet Shopping List
Caprese Stuffed Portobello Mushrooms
Caprese Stuffed Portobello Mushrooms
Caprese Stuffed Portobello Mushrooms
Ultimate Mediterranean Diet Shopping List
3759340.jpg How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour
Spread of mediterranean ingredients 6 Things I Wish I Knew Before Starting the Mediterranean Diet
Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad
3759004.jpg 8 Ways to Follow the Mediterranean Diet for Better Health
3759340.jpg How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour
3759340.jpg
How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour
3759340.jpg
3759340.jpg
3759340.jpg
How to Meal-Prep 5 Mediterranean Lunches for the Week in Under an Hour
Spread of mediterranean ingredients 6 Things I Wish I Knew Before Starting the Mediterranean Diet
Spread of mediterranean ingredients
6 Things I Wish I Knew Before Starting the Mediterranean Diet
Spread of mediterranean ingredients
Spread of mediterranean ingredients
Spread of mediterranean ingredients
6 Things I Wish I Knew Before Starting the Mediterranean Diet
Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad
Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry
These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad
Bitter Greens Salad with Soppressata & Pecorino on a plate Credit: Johnny Autry
Bitter Greens Salad with Soppressata & Pecorino on a plate
Credit: Johnny Autry
Bitter Greens Salad with Soppressata & Pecorino on a plate
These 4 Easy Add-Ins Will Add Mediterranean Flair to Any Salad
3759004.jpg 8 Ways to Follow the Mediterranean Diet for Better Health
3759004.jpg
8 Ways to Follow the Mediterranean Diet for Better Health
3759004.jpg
3759004.jpg
3759004.jpg
8 Ways to Follow the Mediterranean Diet for Better Health
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes) 7 Science-Backed Lessons We Learned From the Real Mediterranean Diet
Hummus & Greek Salad Why the Mediterranean Diet Is So Healthy
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes) 7 Science-Backed Lessons We Learned From the Real Mediterranean Diet
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes)
7 Science-Backed Lessons We Learned From the Real Mediterranean Diet
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes)
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes)
Bulgar Pilaf with Eggplant, Pepper & Tomatoes (Hondros me Melitzanes)
7 Science-Backed Lessons We Learned From the Real Mediterranean Diet
Hummus & Greek Salad Why the Mediterranean Diet Is So Healthy
Hummus & Greek Salad
Why the Mediterranean Diet Is So Healthy
Hummus & Greek Salad
Hummus & Greek Salad
Hummus & Greek Salad
Why the Mediterranean Diet Is So Healthy
Greek Roasted Fish Easy Mediterranean Diet Plan for Beginners
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D. 30-Day Mediterranean Budget Meal Plan
Greek Cauliflower Rice Bowls with Grilled Chicken Anti-Inflammatory Mediterranean Diet Plan
Slow-Cooker Creamy Lentil Soup Freezer Pack Vegan Mediterranean Diet Plan
Greek Roasted Fish Easy Mediterranean Diet Plan for Beginners
Greek Roasted Fish
Easy Mediterranean Diet Plan for Beginners
Greek Roasted Fish
Greek Roasted Fish
Greek Roasted Fish
Easy Mediterranean Diet Plan for Beginners
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D. 30-Day Mediterranean Budget Meal Plan
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D.
30-Day Mediterranean Budget Meal Plan
Mediterranean budget meal plan Credit: Carolyn A. Hodges, R.D.
Mediterranean budget meal plan
Credit: Carolyn A. Hodges, R.D.
Mediterranean budget meal plan
30-Day Mediterranean Budget Meal Plan
Greek Cauliflower Rice Bowls with Grilled Chicken Anti-Inflammatory Mediterranean Diet Plan
Greek Cauliflower Rice Bowls with Grilled Chicken
Anti-Inflammatory Mediterranean Diet Plan
Greek Cauliflower Rice Bowls with Grilled Chicken
Greek Cauliflower Rice Bowls with Grilled Chicken
Greek Cauliflower Rice Bowls with Grilled Chicken
Anti-Inflammatory Mediterranean Diet Plan
Slow-Cooker Creamy Lentil Soup Freezer Pack Vegan Mediterranean Diet Plan
Slow-Cooker Creamy Lentil Soup Freezer Pack
Vegan Mediterranean Diet Plan
Slow-Cooker Creamy Lentil Soup Freezer Pack
Slow-Cooker Creamy Lentil Soup Freezer Pack
Slow-Cooker Creamy Lentil Soup Freezer Pack
Vegan Mediterranean Diet Plan
