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4 days ago
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30 Day High-Protein, High-Fiber Mediterranean Diet Meal Plan, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RD The Mediterranean diet as a health intervention stemmed from research conducted in the 1950s that analyzed the eating patterns and health outcomes of adults living in various regions of the world. The researchers discovered that people living in the Mediterranean region had lower rates of heart disease at follow-up. Though the name has stuck around, the current definition of the Mediterranean diet is more defined by general eating patterns rather than cuisines of specific countries. After all, the Mediterranean is a vast region that includes 22 countries spanning three continents. The Mediterranean diet as we know it now emphasizes a high intake of plant-based foods, such as legumes, whole grains, fruits and vegetables, as well as a wide variety of protein sources, fish and healthy fats. This flexible eating style encourages cooking more meals at home and limits ultra-processed foods, refined grains and excess added sugar. Following the Mediterranean diet is linked to a reduced risk of heart disease, lower rates of obesity, improved blood sugar levels and better cognitive function. This high-protein, high-fiber Mediterranean plan follows the principles of this nutrient-rich eating pattern while including at least 90 grams of protein and 30 grams of fiber per day. You'll find three different calorie levels to choose from and meal-prep tips at the beginning of each week. This 30-day plan can work for most people—check it out! Week 1 Meal-Prep Tips: Make High-Protein PB&J Baked Oats to have for breakfast throughout the week. Store individual portions in the freezer to maintain freshness. Prepare Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 2 through 5. Make High-Protein Lemon-Blueberry Energy Balls to have as a snack throughout the week. Day 1 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (435 calories) 1 serving Lemony-Garlic Pan-Seared Salmon 1 serving Green Bean Caesar Salad Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,801 calories, 75g fat, 102g protein, 206g carbohydrate, 38g fiber, 1,129mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 2 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (493 calories) 1 serving Marry Me White Bean & Spinach Skillet Daily Totals: 1,801 calories, 79g fat, 91g protein, 192g carbohydrate, 36g fiber, 1,692mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 3 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Dinner (392 calories) 1 serving Spicy Chicken & Cabbage Stir-Fry Evening Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Daily Totals: 1,802 calories, 69g fat, 122g protein, 186g carbohydrate, 32g fiber, 1,702mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¼ cup unsalted dry-roasted shelled pistachios. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple to lunch. Day 4 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Dinner (639 calories) 1 serving Roasted Broccoli & Kimchi Rice Bowl Daily Totals: 1,816 calories, 76g fat, 95g protein, 212g carbohydrate, 30g fiber, 1,459mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers. Make it 2,000 calories: Add 1 slice whole-wheat bread with 1 Tbsp. almond butter to breakfast. Day 5 Breakfast (488 calories) 1 serving High-Protein PB&J Baked Oats ½ cup low-fat plain kefir A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (392 calories) 1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole Meal-Prep Tip: Reserve 2 servings Creamy Lemon-Parmesan Broccoli & White Bean Casserole to have for lunch on Days 6 and 7. Daily Totals: 1,816 calories, 71g fat, 104g protein, 205g carbohydrate, 35g fiber, 1,949mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 medium orange. Make it 2,000 calories: Increase to 1 cup kefir at breakfast and add 1 large pear to lunch. Day 6 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ½ cup low-fat plain kefir Dinner (509 calories) 1 serving Tilapia Fish Tacos Daily Totals: 1,824 calories, 80g fat, 92g protein, 200g carbohydrate, 36g fiber, 1,904mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 7 Breakfast (430 calories) 1 serving High-Protein PB&J Baked Oats A.M. Snack (251 calories) 1 serving High-Protein Lemon-Blueberry Energy Balls Lunch (577 calories) 1 serving Creamy Lemon-Parmesan Broccoli & White Bean Casserole P.M. Snack (58 calories) ⅓ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (492 calories) 1 serving Pesto Chicken Quinoa Bowls 1 serving Cacio e Pepe Kale Salad Daily Totals: 1,807 calories, 85g fat, 90g protein, 185g carbohydrate, 32g fiber, 2,222mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to P.M. snack. Week 2 Meal-Prep Tips: Make a double batch of Shredded Wheat with Raisins & Walnuts to have for breakfast throughout the rest of the month. Prepare Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette to have for lunch on Days 9 through 12. Make Trail Mix Energy Bites to have as a snack throughout the week. Day 8 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (450 calories) 1 serving No-Chicken Salad Sandwich ¼ cup blueberries P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (414 calories) 1 serving High-Protein Pasta with Peas Daily Totals: 1,814 calories, 71g fat, 92g protein, 219g carbohydrate, 34g fiber, 1,183mg sodium. Make it 1,500 calories: Omit A.M. snack and reduce to ½ cup yogurt at P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 9 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (627 calories) 1 serving Salmon Salad with Crispy White Beans Daily Totals: 1,812 calories, 91g fat, 99g protein, 155g carbohydrate, 38g fiber, 1,759mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit P.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Day 10 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (95 calories) 1 medium apple Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (629 calories) 1 serving Sheet-Pan Chicken with White Beans & Mushrooms Daily Totals: 1,801 calories, 93g fat, 97g protein, 168g carbohydrate, 38g fiber, 1,672mg sodium. Make it 1,500 calories: Change breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and change P.M. snack to 1 medium orange. Make it 2,000 calories: Add 2 Tbsp. almond butter to A.M. snack. Day 11 Breakfast (368 calories) 1 serving 10-Minute Spinach Omelet 1 cup blackberries ½ cup low-fat plain kefir A.M. Snack (228 calories) 1 serving Chocolate-Strawberry Protein Shake Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (567 calories) 1 serving Panzanella with Burrata & Tuna Daily Totals: 1,796 calories, 92g fat, 104g protein, 148g carbohydrate, 31g fiber, 2,019mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 12 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (372 calories) 1 serving Chickpea, Beet & Feta Salad with Lemon-Garlic Vinaigrette 3 oz. cooked chicken breast P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (416 calories) 1 serving High-Protein Grilled Chicken Salad Daily Totals: 1,802 calories, 98g fat, 102g protein, 150g carbohydrate, 33g fiber, 1,738mg sodium. Make it 1,500 calories: Change A.M. snack to 1 serving White Bean-Stuffed Mini Bell Peppers and omit P.M. snack. Make it 2,000 calories: Add 1 medium banana to lunch and add a 1-oz. slice whole-wheat baguette to dinner. Day 13 Breakfast (359 calories) 1 serving Strawberry-Peach Chia Seed Smoothie 1 large hard-boiled egg A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (261 calories) 1 serving Trail Mix Energy Bites Dinner (541 calories) 1 serving High-Protein Lemon Chicken Orzo Daily Totals: 1,804 calories, 81g fat, 112g protein, 170g carbohydrate, 39g fiber, 1,611mg sodium. Make it 1,500 calories: Omit hard-boiled egg at breakfast and omit A.M. snack. Make it 2,000 calories: Add 1 serving Traditional Greek Salad to dinner. Day 14 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (424 calories) 1 serving Salmon-Stuffed Avocados 1 large pear P.M. Snack (147 calories) 1 cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (529 calories) 1 serving Creamy Caramelized Cauliflower Pasta Daily Totals: 1,785 calories, 81g fat, 96g protein, 192g carbohydrate, 36g fiber, 1,411mg sodium. Make it 1,500 calories: Omit pear at lunch and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Week 3 Meal-Prep Tips: Make High-Protein Mango & Tahini Overnight Oats to have for breakfast on Days 16 through 19. Prepare Sweet Potato, Kale & Chicken Salad with Peanut Dressing to have for lunch on Days 16 through 19. Make Pizza Pistachios to have as a snack for the rest of the month. Day 15 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (599 calories) 1 serving Cucumber-Avocado-Tomato Sandwich ½ cup nonfat plain strained (Greek-style) yogurt P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (514 calories) 1 serving Ginger-Dill Salmon with Cucumber & Avocado Salad Daily Totals: 1,796 calories, 98g fat, 100g protein, 143g carbohydrate, 44g fiber, 2,145mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 16 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (499 calories) 1 serving Creamy Garlic-Parmesan Butter Beans Evening Snack (95 calories) 1 medium apple Daily Totals: 1,800 calories, 73g fat, 96g protein, 199g carbohydrate, 35g fiber, 1,917mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 17 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (459 calories) 1 serving Garlic-Thyme Chicken with Green Beans & Rice Evening Snack (73 calories) ¾ cup cherries Daily Totals: 1,820 calories, 79g fat, 106g protein, 186g carbohydrate, 30g fiber, 1,552mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to evening snack. Day 18 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,786 calories, 71g fat, 112g protein, 187g carbohydrate, 36g fiber, 1,704mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 serving Citrus-Argula Salad to dinner. Day 19 Breakfast (420 calories) 1 serving High-Protein Mango & Tahini Overnight Oats A.M. Snack (301 calories) 1 serving Banana–Peanut Butter Yogurt Parfait Lunch (393 calories) 1 serving Sweet Potato, Kale & Chicken Salad with Peanut Dressing P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (412 calories) 1 serving Chicken Parmesan Casserole Evening Snack (97 calories) 1 cup cherries Meal-Prep Tip: Reserve 2 servings Chicken Parmesan Casserole to have for lunch on Days 20 and 21. Daily Totals: 1,797 calories, 77g fat, 94g protein, 199g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit A.M. snack. Make it 2,000 calories: Add 1 medium apple to lunch and add 1 cup low-fat plain kefir to evening snack. Day 20 Breakfast (391 calories) 1 serving High-Protein Black Bean Breakfast Bowl A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (193 calories) 1 serving Apple with Cinnamon Almond Butter Dinner (458 calories) 1 serving Kale & Lentil Stew with Mashed Potatoes Evening Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Daily Totals: 1,791 calories, 67g fat, 91g protein, 223g carbohydrate, 33g fiber, 1,535mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and change P.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Day 21 Breakfast (426 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium blackberries A.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Lunch (412 calories) 1 serving Chicken Parmesan Casserole P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (542 calories) 1 serving Creamy Pesto Shrimp with Gnocchi & Peas 1 serving Cucumber, Tomato & Avocado Salad with Lemon-Shallot Vinaigrette Evening Snack (131 calories) 1 large pear Daily Totals: 1,790 calories, 85g fat, 100g protein, 171g carbohydrate, 33g fiber, 2,101mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Change A.M. snack to 1 serving Banana–Peanut Butter Yogurt Parfait. Week 4 Meal-Prep Tips: Make High-Protein Anti-Inflammatory Veggie Soup to have for lunch on Days 23 through 26. Day 22 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (80 calories) ½ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Dinner (441 calories) 1 serving Sheet-Pan Teriyaki Salmon with Green Beans Daily Totals: 1,776 calories, 77g fat, 98g protein, 191g carbohydrate, 39g fiber, 1,166mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 23 Breakfast (425 calories) 1 serving 10-Minute Spinach Omelet 1 cup low-fat plain kefir 1 medium orange A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (528 calories) 1 serving Lemon & Dill Chicken 1 serving Quinoa Salad with Feta, Olives & Tomatoes Daily Totals: 1,804 calories, 88g fat, 108g protein, 157g carbohydrate, 30g fiber, 2,010mg sodium. Make it 1,500 calories: Omit kefir at breakfast and omit P.M. snack. Make it 2,000 calories: Add 1 serving Apple with Cinnamon Almond Butter as an evening snack. Day 24 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (180 calories) 1 ¼ cup nonfat plain strained (Greek-style) yogurt 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (473 calories) 1 serving Spinach & Artichoke–Stuffed Butternut Squash Daily Totals: 1,816 calories, 83g fat, 94g protein, 201g carbohydrate, 34g fiber, 1,486mg sodium. Make it 1,500 calories: Omit A.M. snack and P.M. snack. Make it 2,000 calories: Add 1 serving Massaged Kale Salad to dinner. Day 25 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (529 calories) 1 serving Fish Taco Bowls with Green Cabbage Slaw Daily Totals: 1,801 calories, 84g fat, 100g protein, 172g carbohydrate, 38g fiber, 2,262mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 cup low-fat plain kefir. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 1 medium apple as an evening snack. Day 26 Breakfast (356 calories) 1 serving Anti-Inflammatory Breakfast Smoothie A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (478 calories) 1 serving High-Protein Anti-Inflammatory Veggie Soup P.M. Snack (219 calories) 1 serving Cottage Cheese Snack Jar Dinner (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Evening Snack (95 calories) 1 medium apple Meal-Prep Tips: Reserve 2 servings One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta to have for lunch on Days 27 and 28. Daily Totals: 1,800 calories, 47g fat, 99g protein, 274g carbohydrate, 48g fiber, 1,486mg sodium. Make it 1,500 calories: Omit P.M. snack and evening snack. Make it 2,000 calories: Add 2 Tbsp. almond butter to evening snack. Day 27 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (540 calories) 1 serving High-Protein Caprese Chickpea Salad Daily Totals: 1,780 calories, 86g fat, 93g protein, 174g carbohydrate, 46g fiber, 2,253mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to ¾ cup low-fat plain kefir. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 28 Breakfast (584 calories) 1 serving Shredded Wheat with Raisins & Walnuts A.M. Snack (62 calories) 1 medium orange Lunch (458 calories) 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta P.M. Snack (101 calories) 1 serving Cottage Cheese Snack Jar with Tomatoes, Cucumbers & Bell Peppers Dinner (604 calories) 1 serving Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi Daily Totals: 1,809 calories, 69g fat, 94g protein, 224g carbohydrate, 36g fiber, 1,556mg sodium. Make it 1,500 calories: Change Breakfast to 1 serving Anti-Inflammatory Breakfast Smoothie and omit P.M. snack Make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds as an evening snack. Week 5 Day 29 Breakfast (407 calories) 1 serving Avocado Toast with Jammy Eggs A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (500 calories) 1 serving Black Bean-Quinoa Bowl P.M. Snack (122 calories) 1 serving White Bean-Stuffed Mini Bell Peppers Dinner (561 calories) 1 serving Pan-Seared Cod with Radish & Lentil Salad Daily Totals: 1,787 calories, 84g fat, 96g protein, 138g carbohydrate, 48g fiber, 2,033mg sodium. Make it 1,500 calories: Omit A.M. snack and change P.M. snack to 1 clementine. Make it 2,000 calories: Add 1 serving Cottage Cheese Snack Jar as an evening snack. Day 30 Breakfast (397 calories) 1 serving Chickpea & Kale Toast A.M. Snack (195 calories) 1 cup nonfat plain strained (Greek-style) yogurt ¾ cup raspberries 1 serving No-Sugar-Added Chia Seed Jam Lunch (430 calories) 1 serving Avocado & Chickpea Salad P.M. Snack (177 calories) 1 serving Pizza Pistachios Dinner (419 calories) 1 serving Tofu Tacos 1 serving Spicy Cabbage Slaw Evening Snack (170 calories) 1 serving Cottage Cheese-Berry Bowl Daily Totals: 1,788 calories, 82g fat, 100g protein, 177g carbohydrate, 50g fiber, 1,759mg sodium. Make it 1,500 calories: Change A.M. snack to 1 medium apple and omit evening snack. Make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast and add 2 Tbsp. chopped walnuts to A.M. snack. Frequently asked Questions Is it OK to mix and match meals if there is one I do not like? Yes, feel free to mix and match meals if there's one you don't like, or browse some of our other Mediterranean diet recipes for additional inspiration. We aimed for at least 90 grams of protein and 30 grams of fiber per day, while capping sodium at 2,300 mg per day in accordance with the Dietary Guidelines for Americans. Can I eat the same breakfast or lunch every day? You can eat the same breakfast and lunch every day if you prefer. Most options are similar in calories, so a simple swap should work for most people. If you're closely monitoring calories, protein, fiber or other nutrients, you may want to adjust a snack or two to meet your individual goals. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. What is fiber? Fiber is a type of indigestible carbohydrate found in plants. High-fiber foods include whole grains, legumes and nuts as well as many fruits and vegetables. Health Benefits of This Mediterranean Diet Plan High in Fiber: Each day provides at least 30 grams of fiber, with most days coming in higher than that. Fiber is a type of indigestible carbohydrate found in plants. Good sources of fiber include legumes, whole grains, nuts, seeds and most fruits and vegetables. Eating enough fiber has many health benefits and yet just 7% of adults in the United States hit the recommended Daily Value of 28 grams per day. A high-fiber diet may improve gut health, promote longevity, reduce cholesterol, lower body weight and reduce the risk of developing type 2 diabetes. Prioritizes Protein: We include at least 90 grams of protein per day, spread throughout the day's meals and snacks. While the Mediterranean diet doesn't necessarily emphasize protein, it's possible to get plenty of protein following this healthy eating style. To do this, we include a wide variety of protein sources, such as fish, legumes, nuts, whole grains, poultry and low-fat dairy. Because protein is the building block of our cells, it plays a role in every function of our body. Adequate protein intake is particularly important for cell growth and repair, as well as maintaining a well-functioning immune system. Follows the Mediterranean Diet: This 30-day plan follows the principles of the Mediterranean diet by prioritizing vegetables, whole grains, healthy fats and a wide variety of proteins, including fish and legumes. The Mediterranean diet is perhaps one of the most researched and well-regarded eating patterns. Research shows that people who follow the Mediterranean diet tend to live longer and have lower rates of obesity, heart disease, type 2 diabetes and cognitive decline. Read the original article on EATINGWELL
Yahoo
4 days ago
- Health
- Yahoo
7-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian
Feeling sluggish? This Mediterranean diet meal plan may be just the ticket to improving your energy levels. To promote satiety and prevent that afternoon energy slump, we spread protein and fiber fairly evenly throughout each day, while following the principles of the Mediterranean diet, which is full of fruits, vegetables, whole grains, lean proteins, nuts and legumes. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute a different meal, opt for leftovers or tailor it to whatever makes sense for your routine. Aim to eat mindfully, listen to your hunger cues and do what works best for your body. Meal Plan at a Glance Egg bites & smoothie/ Yogurt & fruit Tuna salad/ Energy balls Stew & salad English muffin & yogurt/ Pistachios Chicken soup/ Energy balls Salmon tacos Egg bites & smoothie/ Apple & nut butter Chicken soup/ Pear Steak salad English muffin & yogurt/ Apple Chicken soup/ Energy balls Chicken couscous bowl Egg bites & smoothie/ Yogurt & fruit Chickpea salad/ Energy balls Cauliflower salad English muffin & yogurt/ Egg & fruit Chickpea salad/ Energy balls Shrimp kebabs Egg bites & smoothie/ Pear Tuna salad/ Apple & nut butter Chicken & broccolini & beans Day 1 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (351 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium apple Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (490 calories) 1 serving Coconut Stew with Spinach & Beans 2 cups mixed greens 1 serving Citrus Vinaigrette Daily Totals: 1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch and half an avocado, sliced, to the salad at dinner. Day 2 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (176 calories) ¼ cup shelled unsalted dry-roasted pistachios Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Daily Totals: 1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch and 1 serving Pineapple & Avocado Salad to dinner. Day 3 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Lunch (359 calories) 1 serving Curried Chicken & Cabbage Soup ½ cup blackberries Afternoon Snack (131 calories) 1 large pear Dinner (405 calories) 1 serving Grilled Flank Steak with Tomato Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium To make it 2,000 calories: Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Blueberry-Lemon Energy Balls as an evening snack. Day 4 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (95 calories) 1 medium apple Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 5 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (502 calories) 1 serving Roasted Cranberry, Squash & Cauliflower Salad Daily Totals: 1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. Day 6 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (120 calories) 1 large hard-boiled egg ½ cup blueberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium To make it 2,000 calories: Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch and 1 serving Mango & Avocado Salad to dinner. Day 7 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (131 calories) 1 large pear Lunch (345 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium bell pepper, sliced 2 Tbsp. hummus Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (520 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving Caramelized Broccolini & White Beans Daily Totals: 1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Blueberry-Lemon Energy Balls as an evening snack Frequently asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Mediterranean Recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 322 to 365 calories while the lunches span 345 to 401 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Tips for Using the Mediterranean Diet to Improve Energy Levels Rich in nutrients, the Mediterranean diet is a healthy way of eating that includes plenty of fresh produce, whole grains, legumes, healthy fats and a wide variety of lean proteins. Long regarded as one of the healthiest diets for its numerous health benefits, the Mediterranean diet is more of a lifestyle than a strict diet. Of course, it emphasizes plenty of nutrient-rich produce, but it also promotes cooking more meals at home, sharing meals with others, increasing mindfulness and slowing down to sit and enjoy meals rather than eating on the go. Because eating too little can zap energy levels, be sure to listen to your body and make sure that you're eating enough. You can keep your energy levels high by doing the following: Staying hydrated Eat regular meals and snacks Get enough sleep Eat balanced meals with carbs, healthy fats and protein Exercise daily Read the original article on EATINGWELL
Daily Mail
19-07-2025
- Health
- Daily Mail
From feta eggs to marry-me chicken – eight TikTok-viral recipes that are worth the hype
HORMONE-BALANCING CARROT SALAD 5 million views The health side of TikTok often trickles through to the most popular recipes – and this carrot salad, which promotes eating raw carrots for oestrogen balancing, particularly for female health, went wild with @frommybowl, who had more than five million views for her recipe. SERVES 2 4 large carrots, peeled 1 tbsp grated ginger 1 garlic clove, grated 1 tbsp soy sauce 1 tbsp rice vinegar 1 tbsp sesame oil 1 tsp maple syrup zest and juice of 1 lime ½ tsp ground turmeric coriander leaves and stalks, finely chopped 2 tbsp sesame seeds 1 Use a swivel peeler to pare the carrots into long ribbons. Add to a bowl with the remaining ingredients, toss well and serve. 'NDUJA WANNA MARRY ME CHICKEN 37.5 million views The story goes that this chicken is so good, if you make it for someone they'll instantly propose. @ racked up over 37.5 million views on their Marry Me Chicken video, then everyone started recreating it with pasta, rice, slow-cooker versions and more. I thought the original could do with more punch, so I've added my favourite spicy condiment, 'nduja, instead of the original Calabrian chilli paste. Leave it out entirely if you're not a fan of heat. SERVES 4 2 tbsp extra virgin olive oil 4 skin-on chicken breasts sea salt and freshly ground black pepper 2 tbsp salted butter 1 onion, finely chopped 4 garlic cloves, finely chopped 5 tbsp 'nduja paste ½ tsp dried oregano 3 thyme sprigs, leaves only 280g jar sun-dried tomatoes, drained and chopped 350ml chicken stock (or chicken gravy) 300ml double cream 50g parmesan cheese, grated 200g baby spinach 20g basil, leaves only 1 Pour the olive oil into a large, shallow frying pan over a medium-high heat. Season the chicken generously with salt and pepper, then fry for 2-3 minutes until a beautiful golden colour on each side. Remove from the pan and set aside. 2 Add the butter and onion to the pan and sauté for 5-6 minutes until softened and translucent. Add the garlic, 'nduja paste, oregano and thyme and cook for 2-3 minutes until fragrant. 3 Add the sun-dried tomatoes, chicken stock (or gravy), cream, parmesan and spinach, stir well to combine, then put the chicken fillets back on top. Cover with a lid and cook for 10 minutes until the chicken is cooked through. 4 Serve with a scattering of the basil leaves. ZHOUG & FETA EGGS 7 million views This is a mash-up of two viral trends – pesto eggs and feta eggs. Both use these oily/fatty foods instead of oil or butter for frying the eggs in, and the simplicity is intriguing. My favourite type of pesto is zhoug, a Palestinian/Yemeni fusion that uses fragrant herbs, spices and chilli for a fiery morning kick. Combining that with the feta and frying an egg on top makes for a perfect brunch. You'll have plenty of zhoug left over; it's wonderful on roasted veggies or with any meat. SERVES 2 60g feta, crumbled 2 eggs For the zhoug 1 green chilli zest and juice of 1 lemon 1 garlic clove, peeled 30g coriander (stalks and leaves) 30g parsley (stalks and leaves) 15g mint leaves 1 tbsp ground cumin ½ tbsp ground coriander ½ tsp chilli flakes 160ml extra virgin olive oil 1 tsp maple syrup sea salt and freshly ground black pepper To serve toast or flatbreads extra herbs (optional) 1 Put all the zhoug ingredients (plus the chilli seeds if you like it spicy!) in a blender and blitz until smooth. Season to taste. 2 Pop a medium non-stick frying pan over a medium heat. When warm, spoon a few dollops of zhoug and the crumbled feta on the pan base, spread it all out and crack in the eggs. Cook for 2-3 minutes until the whites are set but the yolk is still runny, and the feta and pesto have begun to caramelise and crisp up on the bottom. 3 Serve with some toast or flatbreads and the few extra herbs, if you like. VIDEO TAHINI HONEY BUTTER TOAST 6 million views Honey butter toast was a viral sensation from a bakery in London called Arôme. People all over the world who couldn't reach the restaurant were recreating this crunchy and sweet treat. @thechefmine gained six million views for her version. I've added some miso to the honey-butter mixture for a bit of savoury depth to cut through the sweetness. Serve it up with a tahini honey yogurt – again, to offset the dish and make it a bit more breakfast appropriate. SERVES 4 1 brioche loaf 120g unsalted butter, softened 60g light brown sugar 1½ tbsp white miso paste 2 tbsp honey 2 tbsp sesame seeds 2 tbsp roasted pistachios, roughly chopped, to serve For the topping 140g Greek yogurt 1½ tbsp tahini 2 tsp honey, plus extra to drizzle 1 Preheat the oven to 200C/180C fan/gas 6. 2 Cut the brioche loaf into 4 thick slices, using a serrated bread knife. Trim off all the crusts until you have clean, rectangular pieces. 3 In a small bowl, combine the butter, sugar, miso and honey and mix until smooth. 4 Spread the mixture on both sides of each brioche slice. Put the slices on a baking tray lined with baking parchment and sprinkle with half the sesame seeds. 5 Bake the slices in the oven for 8 minutes, then flip over, sprinkle with the remaining sesame seeds and return to the oven for a further 8 minutes. 6 For the topping, mix the ingredients in a bowl until well combined. 7 Serve the toast with a dollop of the topping and a sprinkling of pistachios. Tip Slightly stale brioche is perfect here – to help the butter spread more easily. So if yours is fresh, leave the slices to dry out slightly beforehand. CORNFLAKE CHICKEN CAESAR WRAP 11.2 million views There are hundreds and thousands of videos online about chicken Caesar wraps – @avocado_bella had 11.2 million views with her glorious concoction. I've combined my own vaguely viral recipe for chicken Caesar dippers into this new format: crispy cornflake chicken goujons replace the crunch of a crouton, and the yogurt-based Caesar dressing is tangy and moreish. SERVES 4 650g chicken goujons 25g sachet of Nando's seasoning 6 tbsp plain flour 2 eggs 150g cornflakes For the dressing 100g mayonnaise 100g natural yogurt juice of ½ a lemon 1 tsp Dijon mustard 1 tsp Worcestershire sauce 1 tsp fish sauce 1 garlic clove, grated 30g parmesan cheese, grated, plus extra for shavings 3 tbsp capers, finely chopped sea salt and freshly ground black pepper To serve 4 extra-large tortilla wraps 1 romaine lettuce, shredded 1 In a large, shallow bowl, season the chicken with salt, pepper and half of the seasoning sachet. Toss in the flour. 2 Push the chicken to one side in the bowl, crack in the eggs and whisk with a fork. Push the chicken back over into the egg and toss well to coat fully. 3 Put the cornflakes in a large ziplock food bag and use a rolling pin to roll and smash them into fine crumbs. Add the chicken goujons, a few at a time, and shake around to coat. 4 Pop the chicken in the air fryer and bake at 180C for 7-8 minutes until crisp and cooked through. Alternatively, bake them in the oven on a lined baking tray at 220C/200C fan/ gas 7 for 11-12 minutes. 5 While the chicken is cooking, mix together the dressing ingredients in a bowl, seasoning to taste. 6 Shave lots of parmesan and set aside. 7 To assemble, heat the wraps in the microwave or according to the packet instructions. Spread a tablespoon of dressing over each tortilla, top with shredded lettuce, shaved parmesan, 2-3 chicken goujons and then more dressing. Fold over the two edges and roll up from the bottom. Wrap in foil or waxed paper and serve. COWBOY CAVIAR 16 million views TikTok's sweetheart @brialem brought this Texan dense bean salad – based on Mexican 'caviar' – to everyone's attention, spurring endless remakes and variations, when her version quickly racked up over 16 million views. This salad is full of all of the good stuff: beans, corn, veggies, feta and a spicy dressing, which I've taken up a notch with hot sauce. This dip typically uses mango, but I think pineapple is even zingier and more reliably ripe all year round. It keeps for up to two days in the fridge, after which it'll get a little bit soggy. Best eaten with lots of friends (it's impossible to scale down) and lots of tortilla crisps. SERVES 8 1 red pepper, finely diced 1 yellow pepper, finely diced 1 green pepper, finely diced 2 fresh jalapeño chillies, finely chopped 2 tbsp pickled jalapeños, finely chopped 1 large red onion, finely chopped 340g tin of sweetcorn, drained 400g tin of black-eyed peas, drained and rinsed 400g tin of black beans, drained and rinsed 2 avocados, finely diced ½ pineapple, peeled and finely diced 2 large tomatoes, finely diced 200g feta cheese, crumbled 200g pitted Kalamata olives, roughly diced large handful of coriander, finely chopped salt and black pepper tortilla chips, to serve For the dressing 100ml extra virgin olive oil zest and juice of 3 limes 2 tbsp red wine vinegar 2 tbsp Cholula or other hot sauce 2 tbsp hot honey 1 tbsp maple syrup 1 tsp paprika 1 tsp ground cumin 1 Put all the ingredients for the salad except the tortilla chips in a large bowl, adding salt and pepper to taste. 2 Mix together the ingredients for the dressing in a jar or separate bowl. 3 Pour the dressing over the salad, season to taste (I always like extra hot sauce) and then serve with tortilla chips for dipping. NOW BUY THE BOOK Our recipes are taken from You'll Love This by Saskia Sidey, with photographs by Jo Sidey (HQ, £20). To order a copy for £17 until 3 August, go to or call 020 3176 2937. Free UK delivery on orders over £25.
Yahoo
18-07-2025
- Health
- Yahoo
The Benefits of Pistachios—and the Best Ways To Eat Them, According to Nutritionists
Key Points Pistachios are a delicious and easy way to boost your health with protein, fiber, and key nutrients. They support heart, eye, and brain health with antioxidants, potassium, and other important vitamins and minerals. Their mix of protein, fiber, and healthy fats helps keep you full longer and may support healthy weight may be small, but their culinary appeal is huge. With a vibrant green color and an irresistible nutty, earthy aroma, they are a beloved choice for show-stopping desserts and baked goods. They're especially popular in Middle Eastern cuisines, where they're used in everything from cookies to kabobs. But pistachios aren't just an indulgence, they're also nutritional powerhouses that carry outsized health benefits. We asked two nutrition experts to share why pistachios deserve a starring role in your daily routine, and how they stack up against other Our Expert Lauren Gleason, MS, MPH, RDN, renal nutrition expert and founder of Kidney Foodie Rebecca Thomas, RD, LDN, owner of Food Freedom Nutrition GroupRelated: How to Store Nuts to Keep Them From Spoiling The Nutrition of Pistachios Dietitian Lauren Gleason, MS, MPH, RDN, says pistachios are one of the healthiest nuts around (technically, they're a seed, but most often considered a nut). For starters, they have an impressive amount of protein for such a tiny food. At 6 grams of protein per serving, they're bested only by peanuts (7 grams) and on par with almonds. And when it comes to fiber, they're also pretty spectacular. They deliver 3 grams of fiber per serving, which is three times as much fiber as you'll find in cashews, making them a smart choice for satiety and digestive health. "Pistachios boast one of the best nutrient profiles among nuts: high in plant protein, rich in monounsaturated fats, and loaded with fiber, all in a lower-calorie package," Gleason notes. Here are some of the greatest health benefits you'll reap from enjoying these aromatic, green-hued One serving of pistachios equals 1 ounce, or about 49 pieces (you can think of it as one small handful). It contains around 160 calories, 6 grams of protein, 3 grams of fiber, and 13 grams of fat. Additionally, they're a great source of several key nutrients, like manganese, phosphorus, copper, vitamin B6, and thiamine. (Source: USDA)The Health Benefits Of Pistachios Potassium for Heart Health If there's one nutrient that makes pistachios shine, it's potassium. "Pistachios have almost 60 percent more potassium than peanuts and more than twice as much as walnuts," says Gleason. Since most Americans fall short of the recommended potassium intake, adding pistachios to your diet is a simple way to help close the gap. Gleason notes that higher potassium intake is linked to a lower risk of hypertension and cardiovascular disease, which makes pistachios a heart-healthy treat. Antioxidants for Healthy Aging Pistachios are one of the top 50 most antioxidant-rich foods consumed in the United States, thanks to their high levels of phenolic compounds. These antioxidants help combat oxidative stress, support healthy aging, and may lower the risk of chronic diseases. "Pistachios maintain their antioxidant power even after roasting, unlike some other nuts, making them a flavorful and functional snack right out of the shell," says Gleason. Antioxidants for Eye Health Pistachios also stand out for their eye-protective properties. "They are rich in lutein and zeaxanthin, antioxidants that play a major role in eye health as we age," says dietitian Rebecca Thomas, RD, LDN. These antioxidants help guard against harmful blue light and oxidative stress, reducing the risk of age-related macular degeneration (AMD) and cataracts. But that's not all, says Thomas. Pistachios also provide vitamin E and zinc, both of which are vital for maintaining retinal health and supporting night vision. The Perfect Nutrient Combo for Weight Management With their combination of protein, fiber, and healthy fats, pistachios make a satisfying snack that helps curb cravings and supports weight management. Plus, you get more nuts per serving. A 1-ounce portion is about 49 pistachios, which is more than you'd get with most other nuts for the same calorie count. How to Eat Pistachios To Maximize Their Health Benefits Nuts are almost always best in their raw form. However, pistachios are just as good when roasted because they don't lose their antioxidant power and other health benefits as some other nuts do. If you're opting for roasted, however, keep in mind these are usually salted, so you'll want to be cautious about your sodium intake. "The ideal serving size is 1 to 2 ounces per day—but you don't have to eat them all at once. Spread them throughout the day and have them as a snack, sprinkled on yogurt or salads, or blended into sauces or pesto," suggests Gleason. We also recommend using them in baked goods, adding a nutty crunch to pasta, incorporating into a chopped salad, making nut butter for toast, crusting a protein, and topping off a grain bowl. Pistachio milk: It's a tasty dairy alternative, but as the story goes with most nut milks, pistachio milk doesn't deliver the same nutrients as whole pistachios. Pistachio desserts: Gleason warns that desserts made with pistachios are fine as an occasional treat, but that the total added sugars can outweigh the benefits of eating the nuts in the first place. Plus, you're likely not getting a significant amount of pistachios in a dessert, she adds. Read the original article on Martha Stewart
Daily Mail
12-07-2025
- General
- Daily Mail
From spicy tomatoes to roasted potatoes - 8 of the tastiest salads to tuck into this summer
BROCCOLI AND LENTIL SALAD WITH CURRIED TAHINI AND DATES Tahini sauces are wonderful vehicles for adding creaminess to dishes without the need for dairy. Here broccoli florets and radishes are first roasted then dressed with a curry-spiced tahini dressing – served on a bed of lentils. Pair this dish with something light and sharp, such as fennel, avocado and pistachio salad (for the recipe turn to page 30) and crusty sourdough bread, for a fabulously flavoursome and healthy meal. I've suggested puy lentils for this dish as they hold their shape so well, but they are more expensive than regular brown or green lentils, which you can use instead – just reduce the cooking time as the latter normally soften in 15 to 20 minutes. SERVES 4-6 as part of a mezze For the roasted vegetables 700g broccoli (about 2 crowns) 140g small red radishes (about 16) 2 tbsp vegetable oil ½ tsp salt For the lentils 240g puy lentils (see above) 2 tbsp extra virgin olive oil 3 tbsp lemon juice ½ tsp salt ¼ tsp freshly ground black pepper For the curried tahini sauce 120g tahini 75ml lemon juice 60ml water 1 garlic clove, finely grated 1 tsp medium curry powder 1 tbsp maple syrup salt and freshly ground black pepper To serve 6 medjool dates, pitted and roughly chopped small handful of chopped parsley or coriander leaves (optional) 1 Preheat the oven to 200C/ 180C fan/gas 6. Break up the broccoli florets and cut off the stalks where they naturally separate. Slice the stalks into thick pieces about the same size as the florets. Put the broccoli and radishes on a large baking sheet and toss with the vegetable oil and salt. Roast for about 20 minutes, until cooked but still firm. The broccoli will be slightly charred (that's OK). Set aside to cool. 2 While the vegetables are in the oven, combine the lentils and 600ml just-boiled water in a small saucepan, cover and cook over a medium heat for 25 to 30 minutes until the lentils are soft but still have some shape. Drain and return to the saucepan, then dress with the olive oil, the lemon juice, salt and pepper. 3 To make the curried tahini sauce, whisk together all the ingredients in a small bowl. The sauce will thicken as it sits, so if making it in advance, you may need to add more water. 4 To serve, spread the lentils in a serving dish, spoon over two-thirds of the tahini sauce, pile the roasted broccoli and radishes on top, drizzle over the remaining tahini sauce, and scatter the dates and herbs (if using) on top. BEETROOTS WITH WHIPPED FETA AND ZA'ATAR Sweet beetroots and salty feta are a winning Mediterranean combination. In this dish they're teamed with za'atar, the tangy Levantine spice of wild thyme, sesame seeds and sumac, for a vibrant side salad. If you make it ahead of time, the beetroot juices will seep into the whipped feta, making beautiful pink swirls. SERVES 4 as part of a mezze For the whipped feta 150g feta cheese 80g full-fat Greek yogurt ½ garlic clove, finely grated For the beetroots 550g cooked beetroots, peeled and cut into 2cm pieces (see Tip) 1 tbsp lemon juice 1 tbsp extra virgin olive oil, plus more to drizzle 1 tbsp za'atar ¼ tsp salt ¼ tsp freshly ground black pepper 2 tbsp parsley, roughly chopped 1 tbsp sunflower seeds 1 Crumble the feta into a food processor then add the yogurt and garlic. Blitz until light and fluffy. Spread on a large plate and smooth it out into a thin layer with the back of a spoon. 2 In a large bowl, toss the beetroots with the lemon juice, olive oil, za'atar and the salt and pepper (check to see whether your za'atar spice mix has salt in it – you may want to use more or less salt accordingly). 3 Spoon the beetroots over the feta and scatter on the chopped parsley. Toast the sunflower seeds in a dry frying pan over a medium heat for 1 or 2 minutes, until glossy, then scatter over the beetroots. Finish with another drizzle of oil. Tip Using ready-cooked vacuum-packed beetroots will save time, but if you want to cook them yourself, I recommend roasting. Wrap each beetroot in foil and roast at 200C/180C fan/gas 6 for about 1 hour. The skins should peel off easily after they are cooked. ORANGE, RADISH AND OLIVE SALAD Vibrant and refreshing, this Moroccan-inspired salad is tossed with a cumin and paprika dressing, evoking in my mind the heady and aromatic scents of North African souks. It is a dish of ingredients that can vary immensely, from the acidity of the oranges to the saltiness of the olives, so use your judgment and adjust the quantities where necessary. Should your black olives be particularly salty, you can leave them to soak in cold water for 10 minutes and then drain. I like to use blood oranges when they are in season, or a combination of regular and blood oranges to create more vivid appeal. SERVES 4 For the dressing 2 tbsp extra virgin olive oil 2 tbsp lemon juice ½ garlic clove, crushed ½ tsp ground cumin ¼ tsp sweet paprika ¼ tsp salt freshly ground black pepper For the oranges 5 or 6 blood oranges or 4 large navel oranges 2 or 3 radishes, very thinly sliced 60g Kalamata olives, pitted and sliced finely chopped coriander leaves, for serving Aleppo pepper or other mild chilli flakes, for serving 1 To make the dressing, whisk all the ingredients together in a small bowl and set aside for the flavours to infuse. 2 Peel the oranges and slice into thin discs. This is best achieved by cutting the top and bottom off each orange, placing the fruit on a chopping board and using a sharp knife to slice down the sides, removing the rind and pith. 3 Put the oranges in a large bowl and pour over the dressing. With clean hands, very carefully mix in the dressing, then lift out the orange slices and arrange on a serving plate. 4 Add the radishes and olives to what remains of the dressing in the bowl and mix well. Strew the radishes and olives over the oranges, pour over any dressing still in the bowl and finish with a sprinkle of the chopped coriander and the chilli flakes. FENNEL, AVOCADO AND PISTACHIO SALAD This fragrant salad celebrates the delicate flavours of anise with its thin shavings of crunchy fennel and tangles of tarragon, which come together to make a highly aromatic side dish. Tarragon is one of the most underused herbs in Western cooking, but Iranians love it. I adore its peppery, aniseed flavour, and if I'm buying it for this salad I like to use the rest finely chopped into an omelette or strewn across some feta and cucumber in a sandwich. Using a mandoline will help you slice the fennel finely (I use the thickest settings on mine to make this). Just be careful with your fingers! SERVES 4-6 2 heads of little gem lettuce, leaves separated 1 fennel bulb, thinly sliced large handful of mint leaves, finely chopped large handful of parsley leaves, finely chopped small handful of tarragon leaves 3 tbsp pistachios, shelled 2 ripe avocados, sliced For the dressing 3 tbsp extra virgin olive oil 2 tbsp lemon juice 1 tbsp white wine vinegar or apple cider vinegar ½ tsp salt ¼ tsp freshly ground black pepper 1 Mix the lettuce leaves, fennel and herbs in a large bowl. 2 Toast the pistachios in a pan over a medium heat for 2 to 3 minutes. Roughly chop on a board and add to the salad. 3 Make the dressing by whisking all the ingredients together in a small bowl. Pour this over the salad leaves then, with clean hands, mix it all together, ensuring every leaf is covered. Add the avocado and lightly toss again until coated. Taste and adjust the seasoning – depending on what you are serving this with; you may want a touch more salt or vinegar. SPICY TOMATOES WITH WALNUTS AND POMEGRANATE This punchy salad is known as Gavurdaği salatasi in Turkish – it gets its name from the Gavur Mountains in the Eastern part of the country. As with all tomato salads, the quality of the fruit will determine how tasty the finished dish is, so buy the best available. I like to serve this as part of a spread of mezze-style starters, alongside flatbreads to mop up its spicy and sour juices. Be sure to buy pomegranate molasses without any added sugar and to use fresh walnuts, as they can very quickly become rancid and bitter. (I store mine in an airtight jar in the fridge so they last longer.) I recommend making this salad 30 minutes or so before you want to serve it to allow time for the dressing to infuse the ingredients. SERVES 4-6 as part of a mezze 680g ripe tomatoes, cut into small pieces 125g walnuts, finely chopped 1 large handful of mint leaves, finely chopped large handful of parsley leaves, finely chopped 3 spring onions, finely sliced For the dressing 3 tbsp extra virgin olive oil 2 tbsp lemon juice 2 tbsp pomegranate molasses 1 small garlic clove, finely grated 1½ tsp sumac 1½ tsp Aleppo pepper or other mild chilli flakes ¾ tsp salt ¼ tsp freshly ground black pepper 1 Combine the tomatoes, walnuts, herbs and spring onions in a large bowl. 2 To make the dressing, whisk all the ingredients together in a small bowl. 3 Pour the dressing over the salad and toss well. Set aside for 15 minutes, then taste and adjust the seasoning. This is a dish that is supposed to be sharp and spicy, so you may want to add more lemon, chilli flakes and salt according to your taste. COURGETTE, PEA AND BULGUR PILAF This fragrant salad uses as its base bulgur wheat, an endlessly versatile, slightly chewy grain that's very popular throughout the eastern Mediterranean for stuffing vegetables, thickening soups and serving in pilafs (like here). The grains hold their shape and texture when dressed, so are great to prepare ahead for picnics. For a more substantial dish I add a block of feta, crumbled into large chunks throughout. SERVES 4 For the dressing 2 tbsp extra virgin olive oil 3 tbsp lemon juice ½ garlic clove, crushed 1½ tsp sumac ½ tsp ground allspice ½ tsp salt ¼ tsp freshly ground black pepper For the pilaf 3 medium courgettes (500g), halved diagonally and cut crosswise into large pieces 2 tbsp vegetable oil ½ tsp salt 100g bulgur wheat 115g frozen peas 25g flaked almonds grated zest of 1 lemon 2 large handfuls of mint leaves, roughly chopped 2 large handfuls of parsley, roughly chopped 1 Preheat the oven to 200C/ 180C fan/gas 6. To make the dressing, whisk together all the ingredients in a small bowl. Set aside to allow the acidity of the lemon to mellow out the raw garlic. 2 On a large baking sheet, toss the courgette pieces with the vegetable oil and salt. Roast for 12 to 15 minutes until they are soft but still have some bite. Set aside to cool to room temperature. 3 Meanwhile, put the bulgur wheat in a saucepan and add enough just-boiled water to cover the grains by about 2.5cm. Cook over a medium heat for around 15 minutes until the grains are soft. When they are ready, add in the frozen peas and cook for a further 2 minutes. Drain, rinse under cold running water and leave in a fine-mesh sieve in the sink to allow the excess water to drain away. 4 Toast the almonds in a dry frying pan over a medium heat for a few minutes until they have turned golden brown, then remove from the heat. 5 Transfer the bulgur wheat and peas to a large bowl. Add the dressing, lemon zest and herbs and toss well. Fold in the courgette and half the almonds, taste to adjust the seasoning, then top with the remaining almonds. ROAST POTATO, ASPARAGUS AND SUN-DRIED TOMATO SALAD I love making this salad when the first new potatoes of the year arrive and the joy of outdoor eating returns. But any kind of waxy potato will do, just choose what is most easily available to you. Roasting the potatoes gives the salad a wonderful, crispy texture, and sun-dried tomatoes evoke memories of sun-tinged travels through Italy and Turkey. The mozzarella is optional – I love the contrast of the soft pieces strewn across the crunchy asparagus, but it's just as good without. SERVES 4 1kg new potatoes vegetable oil 200g asparagus tips (about 18 stalks) 2 large handfuls rocket leaves 2 tbsp finely sliced spring onions 6 sun-dried tomato halves, roughly chopped 1 large handful basil leaves, roughly torn 125g fresh mozzarella ball (optional) Aleppo pepper or other mild chilli flakes salt For the dressing 2 tbsp extra-virgin olive oil 1½ tbsp lemon juice ½ tsp ground allspice 1 garlic clove, smashed with the side of a knife salt and freshly ground black pepper 1 Preheat the oven to 200C/180C fan/gas 6. On a large baking sheet, toss the potatoes with 2 tablespoons vegetable oil and ¼ teaspoon salt. Roast for about 50 minutes, until tender inside and crispy and golden on the outside. After 40 minutes, toss the asparagus in a little vegetable oil and a sprinkle of salt, and add these to the potatoes for the last 10 minutes of their roasting time. 2 Meanwhile, make the dressing by whisking together the olive oil, lemon juice, allspice, smashed garlic clove, ¼ teaspoon salt and ¼ teaspoon pepper in a small bowl. Set aside to infuse for at least 15 minutes. 3 When the potatoes have cooked, set them aside until cool enough to handle. Use your hands to roughly tear them into halves or, if they are big, into quarters. Transfer them to a large bowl and add the rocket, spring onions and sun-dried tomatoes. 4 Remove the garlic from the dressing and then pour the dressing over the salad. Mix well. Gently fold in the basil. If you are adding the mozzarella, tear it into chunks and nestle around the potatoes. Finish with a sprinkling of chilli flakes. LOADED WEDGE SALAD WITH TAHINI RANCH AND CRISPY CHICKPEAS This indulgent salad uses a rich tahini sauce to load up wedges of lettuce before topping them with chunks of avocado, crunchy chickpeas and crumbled blue cheese. Use iceberg wedges or a few halved heads of Little Gem lettuce. Any leftover dressing can be stored in the fridge for up to 3 days (it works great as a dip for crudités or crisps!) – just be aware that tahini thickens, so simply loosen with a little water or lemon juice before serving. Tahini also can vary in terms of how much salt and acidity it needs, so feel free to adjust the salt and vinegar levels accordingly. SERVES 4 For the tahini ranch dressing 180g tahini 80ml water 80ml lemon juice 1 tbsp white wine vinegar or apple cider vinegar 2 tsp Dijon mustard 2 tsp maple syrup 1 tsp garlic granules 1 tsp onion granules 3 tbsp finely chopped chives 3 tbsp finely chopped parsley salt and freshly ground black pepper For the crispy chickpeas 400g tin chickpeas, drained and rinsed 1 tsp ground cumin ½ tsp smoked paprika 2 tbsp olive oil salt and freshly ground black pepper For the salad 1 iceberg lettuce, cored and quartered or cut into large wedges 1 large ripe avocado, diced 100g soft blue cheese, crumbled 1 To make the dressing, mix the tahini, water, lemon juice, vinegar, mustard, maple syrup, garlic granules, onion granules, chives, parsley, ¾ teaspoon salt and ¼ teaspoon pepper in a small bowl. Taste and adjust the seasoning. Brands of tahini can vary immensely in flavour and texture, which will result in carrying the ingredients differently – so be confident in adding a dash more maple syrup, salt or vinegar to balance out the sweet, salty and acidic notes this dressing needs. Set aside for 1 hour for the flavours to come together. 2 Preheat the oven to 200C/180C fan/gas 6. Line a large baking sheet with foil or baking paper. On the prepared baking sheet, toss the chickpeas with the cumin, paprika, olive oil, ¼ teaspoon salt and ¼ teaspoon pepper until well combined. Bake for 20 to 25 minutes, until crisp and golden. 3 To serve, begin with a layer of dressing on each lettuce wedge, then the avocado, then the crispy chickpeas and, finally, the blue cheese. Serve immediately.
