Mayazbites

Mayazbites All About The Mediterranean Diet 🌿
Bite Size Nutrition, Lifestyle, and Wellness
Registered Dietitian | Breast Cancer Survivor

01/16/2026

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Fiber is a type of carbohydrate found in plant foods that supports digestion, gut health, blood sugar balance, and fullness.

The Mediterranean diet naturally emphasizes fiber by prioritizing vegetables, legumes, whole grains, nuts, seeds, and fruit, daily.

Why fiber matters:

✔️Supports healthy digestion & gut microbiome
✔️Helps regulate blood sugar levels
✔️Improves satiety and appetite control
✔️Supports heart and metabolic health

Daily fiber recommendations:
Women: ~25+ g per day
Men: ~38+ g per day

Combining fiber-rich sides with a lean protein follows the Mediterranean diet framework, helping build meals that are balanced, satisfying, and sustainable.

Protein pairings (mix & match)

- Baked or pan seared salmon fillet
- Sautéed shrimp
- Grilled or roasted chicken thighs
- Cubed grilled or roasted chicken breast
- Lean beef sirloin steak
- Turkey meatballs
- Pan seared tuna steak
- Baked or pan seared cod fillet
- Grilled lean ground beef kebabs

Dietitian tip
Prep 2–3 fiber-rich sides at the start of the week and mix and match with proteins for effortless balanced meals.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/16/2026

Ingredients (Serves 1):
• 1 chicken breast
• ½ cup shredded cheese (Gruyère)
• 1 cup sliced mushrooms
• 1 tsp Italian herb blend
• ¼ cup dry quinoa

Directions:
1️⃣ Cook quinoa according to package directions. Sauté mushrooms until soft and mix with quinoa.
2️⃣ Slice chicken breast to create a pocket and season with herbs.
3️⃣ Stuff with cheese, then seal.
4️⃣ Bake at 375°F (190°C) for 25–30 minutes, until cooked through.
5️⃣ Serve chicken over quinoa mushroom mixture.

Why this meal works:
• High-protein from chicken + quinoa
• Fiber-rich for gut health and fullness
• Balanced carbs, no refined grains
• Flavor from herbs → naturally lower sodium

📌 Save for later & share with someone who loves easy healthy meals

01/16/2026

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These pasta salads follow the Mediterranean Diet eating pattern I teach my patients, balanced, flexible, and simple.

Each recipe is built around:
✔️ Quality protein for satiety and muscle support
✔️ Fiber-rich carbs & veggies for digestion and blood sugar balance
✔️ Healthy fats for flavor, satiety , and nutrient absorption
✔️ Herbs, spices, and acids (lemon, vinegar) to build bold flavor without heavy sauces

Perfect for:
🌿Easy lunches or dinners
🌿Side salads
🌿Simple, repeatable meal prep

💡 Dietitian Tip (Meal Prep Smart):
Prep your pasta, protein, and veggies ahead of time, store the dressing separately, and toss everything together right before serving. This keeps textures fresh and prevents soggy pasta.

Balanced eating should feel simple, enjoyable, and sustainable. Keep a log of your favorite on rotation for minimal thinking ready to go meals.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/16/2026

Mediterranean Diet Proteins For Sustainable Weight Loss

If your goal is sustainable weight loss, start with meals that keep you full, support metabolism, and make it easier to stay consistent ✅

Here are 3 lean, high-protein staples I recommend as a dietitian:

1) Cod Fillet (6 oz)
~39g protein | ~190 calories

2) Tuna Steak (6 oz)
~51g protein | ~270 calories

3) Chicken Breast (6 oz)
~52g protein | ~280 calories

Why these work:
• High protein for fullness + muscle support
• Lower calorie options that still feel satisfying
• Easy to build balanced meals around

Dietitian Tip: Pair your protein with:
✅ Fiber (veggies, beans, whole grains)
✅ Healthy fats (olive oil, avocado, nuts)

Need more support on your sustainable weight loss journey? SAVE this post and FOLLOW for more Mediterranean Diet resources and expert advice.

01/16/2026

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Just five ingredients, thoughtfully chosen to support a busy lifestyle without compromising results.

Sustainable weight loss is about progress, not extremes.
A realistic, evidence-based pace is ~1–2 lbs per week.
Fast enough to see results, slow enough to preserve muscle, support metabolism, and reduce regain.

These recipes follow the Mediterranean diet eating pattern:
•

01/16/2026

Building a balanced meal doesn’t need to be complicated.
Just follow this simple Mediterranean diet–aligned formula:

Protein + Fiber + Healthy Fat

Mediterranean diet aligned examples from each category:

✅ Protein: fish, eggs, yogurt, lean steak, poultry, cheese
✅ Fiber: quinoa, lentils, vegetables, beans, whole grains
✅ Healthy fat: olive oil, avocado, seeds, nuts

Now mix + match into real meals:
• Salmon + quinoa + olive oil roasted Brussels sprouts
• Eggs + veggies + avocado
• Greek yogurt + berries + chia seeds
• Steak + green beans + sweet potatoes
• Cod + cabbage slaw + corn tortillas

Dietitian tip: Prioritize protein + fiber at every meal, this is the easiest way to stay full, support steady energy, and make healthy eating feel effortless.

Save this for your next meal idea 🤍

01/15/2026

Pumpkin seeds are one of my favorite magnesium-rich add-ons because they’re tiny, crunchy, and seriously effective.

Why magnesium matters:
✔️ Supports energy production + muscle function
✔️ Helps regulate stress response + sleep quality
✔️ Plays a role in blood sugar balance

How to use them (the easy way):
• Sprinkle on Greek yogurt or oatmeal
• Add to salads, toasts and grain bowls
• Blend into pesto or homemade sauces
• Toss into roasted veggies for a crunch upgrade

Save this for your next grocery run 🤍

01/15/2026

Sourdough Avocado Toast with eggs, feta and nigella seeds 🌿

Ingredients (1 serving):
• 1 slice sourdough bread (whole grain if available)
• ½ medium avocado, mashed with fresh lemon juice
• 2 eggs, cooked to your preference
• 1–2 tbsp feta cheese, crumbled
• ½ tsp nigella seeds (black cumin)
• Optional: black pepper or red chili flakes

How to assemble:
1. Toast the sourdough until golden.
2. Spread the mashed avocado over the toast.
3. Add the cooked eggs on top.
4. Finish with feta, nigella seeds, and optional seasoning.

Simple, balanced, and easy to make any day of the week.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/14/2026

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Start your mornings with balanced, nutrient-packed meals that fuel your body, support metabolism, and promote long-term wellness.

This collection features 8 breakfasts rich in protein, fiber, and anti-inflammatory ingredients, all aligned with Mediterranean Diet principles.

✔️ Protein + fiber = keeps you full, stabilizes blood sugar, and supports muscle health

✔️ Vegetables & fruits = antioxidants to reduce inflammation

✔️ Healthy fats from olive oil and avocado = heart- and brain-friendly

Dietitian Tip: Prep for Busy Mornings

✅ Batch-cook ingredients like chickpeas, quinoa, or roasted veggies to save time.

✅ Store components separately in airtight containers to maintain freshness and texture.

✅ Assemble your breakfast in minutes while keeping flavor and nutrient density intact.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/14/2026

3 Anti-Inflammatory Foods to Try

Ginger, turmeric, and pomegranate provide well-studied bioactives:

• Ginger → gingerols that support inflammation balance and digestion

• Turmeric → curcumin, a potent antioxidant (best absorbed with black pepper + fat)

• Pomegranate → polyphenols linked to heart, gut, and vascular health

How to use them simply:
• Add fresh ginger to marinades, soups, or tea
• Cook with turmeric alongside olive oil and black pepper
• Sprinkle pomegranate arils over salads, yogurt, or grain bowls

When used consistently, these foods fit seamlessly into a Mediterranean diet pattern that supports inflammation control, metabolic health, and longevity

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/14/2026

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Save this curated basic grocery list to set you up for success with your healthy eating journey 🌿

Rich with whole foods like fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats.

This shopping list is a tool to help you navigate your grocery shopping with confidence.

This is just a sample collection of core basics to get you started. Feel free to explore a wider variety of vegetables, fruits, grains, or legumes based on what’s in season, what’s available locally, and your personal taste preferences.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet tips and expert advice.

Mediterranean Diet Fiber-Rich Side Dishes🌿Fiber is a type of carbohydrate found in plant foods that supports digestion, ...
01/14/2026

Mediterranean Diet Fiber-Rich Side Dishes🌿

Fiber is a type of carbohydrate found in plant foods that supports digestion, gut health, blood sugar balance, and fullness.

The Mediterranean diet naturally emphasizes fiber by prioritizing vegetables, legumes, whole grains, nuts, seeds, and fruit, daily.

Why fiber matters:

✔️Supports healthy digestion & gut microbiome
✔️Helps regulate blood sugar levels
✔️Improves satiety and appetite control
✔️Supports heart and metabolic health

Daily fiber recommendations:
Women: ~25+ g per day
Men: ~38+ g per day

Combining fiber-rich sides with a lean protein follows the Mediterranean diet framework, helping build meals that are balanced, satisfying, and sustainable.

Protein pairings (mix & match)

- Baked or pan seared salmon fillet
- Sautéed shrimp
- Grilled or roasted chicken thighs
- Cubed grilled or roasted chicken breast
- Lean beef sirloin steak
- Turkey meatballs
- Pan seared tuna steak
- Baked or pan seared cod fillet
- Grilled lean ground beef kebabs

Dietitian tip
Prep 2–3 fiber-rich sides at the start of the week and mix and match with proteins for effortless balanced meals.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

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