If you eat the Mediterranean diet

[Anonymous]

What are your favorite quick meals and fast casual restaurants?

I really need to eat this way but I am not going to cook much or often. I can do some salmon once or twice a week but other than that, I’m lost. Hoping for some realistic, easy suggestions. Thanks!

[Anonymous]

Salads, vegetables, lentils, beans, nuts, etc.

Salmon isn't really part of the Mediterranean diet, as it's not really common in the region. But eating Salmon 1-2x a week is fine.

You want a vegetable heavy diet. Don't eat out more than.1 meal a week, OP. Maybe Sweetgreen if you need a quick healthy meal?

This time of year, I would just eat a lot of giant salads. Greens as your base, a light balsamic dressing, and then mix up your toppings (minimal cheese, meat, and no croutons).

[Anonymous]

Add in a white fish meal, in addition to the salmon. When you are at a restaurant look at the seafood and vegetarian options (think beans not fake meat).

Find a lentil salad you like. Find a white bean casserole you like.

I mine American’s Test Kitchen’s “The Complete Mediterranean Cookbook”

If you are doing it because of elevated liver issues- roast cruciferous veggies every night and reduce the cheese and eggs too.

Don’t try to change it all at once. Add in something and see if it works. If it does, it is part of your rotation. Then look for something else.

[Anonymous]

It’s not perfect but many fast casual in addition to Sweetgreen, like Chop’t, Cava, Roti and so on can get you pretty close with the right choices of what goes in your bowl or salad.

[Anonymous]

Honeygrow and flower child

[Anonymous]

Don't know what that is exactly, but I just ate a falafel bowl from District Falafel. It was 5 falafel balls, hummus and cucumber/tomato salad. Came with a spicy sauce and was delicious.

[Anonymous]

Anonymous wrote:Don't know what that is exactly, but I just ate a falafel bowl from District Falafel. It was 5 falafel balls, hummus and cucumber/tomato salad. Came with a spicy sauce and was delicious.

Falafel is delicious, but if you're trying to lose weight, know that they are highly caloric. They're fried, and basically a sponge for oil. One single falafel can easily be over a 100 calories.

[Anonymous]

Sushi

[Anonymous]

Anonymous wrote:Sushi

That's the okinawa diet
https://www.healthline.com/nutrition/okinawa-diet

[Anonymous]

I really enjoy canned sardines and they're a quick and easy protein source for a lot of dishes. I love adding them to salads or making a cracker spread.

[Anonymous]

Throw some frozen chicken in the ninja (can still cook frozen food), eat with some canned beans and a side salad. Polish off with a handful of nuts and a piece of fruit.

Frozen fish filet in the ninja, pack of precooked lentils, salad, fruit for dinner.


You get the idea for very fast, low prep meals.

[Anonymous]

I roast a bunch of veggies and drizzle tahini over it for lunch. I usually add grilled chicken or tuna on it.

[Anonymous]

get a thistle subscription - I've really enjoyed the meals and are a true life savor during the week. They are delivered fresh and ready to eat. Some require a quick heat up in the pan.

I still cook a standard dinner for my kids and then I eat the thistle meal.

[Anonymous]

Thank you for the Thistle rec. I love the meals and it’s improved my overall nutrition by leaps and bounds.