Mediterranean Diet (lower calories) Day 1

Why choose the Mediterranean Diet? Research shows that it reduces risk of heart disease, Type 2 diabetes and dementia. It was rated the #1 best diet overall by a panel of 33 expers who rated 40 diets. Read more about this in: https://www.cnn.com/2023/01/03/health/mediterranean-diet-2023-best-diet-wellness/index.html

Check out some of the following articles and websites about this diet!

Harvard School of Public Health https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/

PREDIMED study https://www.nejm.org/doi/full/10.1056/NEJMoa1800389?query=featured_home

So what is the Mediterranean Diet? Lots of vegetables and legumes and fruits with plentiful olive oil (healthy fats) and nuts (although I limit these last two due to calories), whole grains, eggs, yogurt, fish, chicken and turkey and limit red meat, other fats, sweets and processed foods. I will be showing you my daily menus and some recipes and sometimes explain how the foods fit into the Mediterranean Diet. While the Mediterranean Diet originates in the countries around the Mediterranean Sea, you can use the principles and adapt with other cuisines.

Better Oats = 100 calories, PB Fit 2 tbsp = 70 calories, and 1 tsp honey = 20 calories 190 calories with 12 g pro....Added 1tsp peanut butter = 30 calories, 1 g pro 220 calories and 13 g protein

Please note that this diet is rich in fiber so will not track this nutrient!

AM snack 3/4 cup Oikos greek yogurt = 100 calories, 17 g pro; 1/4 cup blueberries = 20 calories

120 calories, 17 g protein

PM snack (at The Chosen movie) apple slices = 60 calories, 2 tsp peanut butter = 60 calories, 2 g pro

120 calories, 2 g pro

Bean burrito 1/3rd cup pinto beans = 71 calories, 4.1 g pro; 1 tsp olive oil = 45 calories; onion shredded =20 calories; 2 tbsp reduced fat cheese = 45 calories, 3.5 g pro; 1 low carb wrap = 60 calories, 4 g pro

241 calories, 11.6 g pro

Captain D's after the movie The Chosen in Lexington, Ky 1/2 = Grilled Blackened Tilapia (105 calories, 17 g pro) with seasoned rice (85 calories, 1.5 g pro), coleslaw (90 calories, .5 g pro), broccoli (10 calories) and breadstick (150 calories, 3 g pro)

Total= 440 calories, 22 g pro

Shopping at Aldi's and bought protein bars 1 protein bar 180 calories, 10 g protein

Total for day = 1321 calories, 75 g protein