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[quote=Anonymous]My doctor urged the Mediterranean diet at my last annual so I have spent the last few months eating up the red meat and pork that was in my freezer from my local meat share (which I am now quitting, at least temporarily) and transitioning to a diet based around more vegetables and fish/shrimp and chicken.

Luckily I am a fairly good cook who likes to cook and isn’t afraid to make mistakes - especially since I have a dog who eats a mostly raw diet and is always happy to eat whatever I make that I don’t like (only dog safe stuff, of course).

I made up my own recipe for a breakfast quiche which I now make every week and is my standard breakfast. I’m the sort of person who doesn’t mind repetitive menu as long as it’s tasty. I used store pie crust because I’m lazy and it’s easy; blind bake the crust before filling. The quiche has six eggs, 3/4 cup cream, 2-4oz Parmesan cheese, 5oz package baby spinach finely chopped, 6-10 cloves garlic finely minced, 4oz sun dried tomatoes drained and chopped, Italian herb blend to taste, red pepper flakes to taste, pinch of sea salt.

I have been feeling fantastic since eating this every morning. I try to eat healthy the rest of the day too, but even if I don’t this breakfast does a lot for me it’s a phytonutrient packed protein and fat bomb that keeps me full for at least 4 hours before I even begin to feel a little peckish, at which time I have 1/4 cup of walnuts or almonds or pistachios and that usually gets me to late afternoon which is when I eat my last meal - I like to be done eating by 6/7pm.

I split the quiche in 6 servings it’s about 400 calories and even with the cream the nutrient profile works fine in my daily calculations. I am doing isometric exercises, weight training and walking my dog and have been losing weight steadily. I am religious about getting 7-9 hours of restful sleep which is critical - you cannot lose weight with elevated cortisol.

For anyone else trying to eat blue zone/Mediterranean diet, I highly recommend the YouTube and website for Spain on a Fork; the recipes are ridiculously delicious and very heart healthy - most are vegetarian, but you could easily add meat if you desire. (Your heart desires that you eat less meat.)

I grew up typical American diet of the 70s/80s (remember the recent thread?) so it is a journey for me to learn to love so many vegetables, I find for myself it helps to use a lot of garlic and heat. (Garlic and heat are both very good for keeping blood pressure down and have many other physiological benefits.)

https://spainonafork.com/[/quote]

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