Mayazbites

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

11/09/2025

Avocado & Smoked Salmon Bagels 🥯✨

A balanced Mediterranean Diet meal rich in fiber, protein, and heart-healthy fats, designed to keep you full and energized.

Nutrition: 390 Cal | 33g Protein

Ingredients:
• 1 toasted high-fiber bagel
• 2 tbsp lite cream cheese
• 1 tsp red pepper paste
• 3 oz smoked salmon
• ½ avocado, sliced
• Jalapeños & red onions
• Garnish: poppy seeds + red pepper flakes

Why it’s dietitian-approved:
• 🥑 Avocado provides monounsaturated fats that support heart health.
• 🐟 Smoked salmon adds omega-3s and lean protein.
• 🌾 A high-fiber bagel promotes fullness and balanced blood sugar.

Simple, flavorful, and Mediterranean Diet–aligned

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

11/08/2025

Are canned chickpeas actually healthy? Let’s break it down. 🥣✨
✅ Yes! They’re a quick source of plant protein, fiber, and key minerals—perfect for salads, bowls, or stews.
🚨 But watch the sodium: many brands pack in extra salt, which isn’t ideal for heart health or bloating.
💡 Dietitian tip: Choose “No Salt Added” or “Low Sodium” versions—or rinse them well to reduce sodium by about 40%.
Simple, nourishing, and Mediterranean Diet–approved.
Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

11/08/2025

Mediterranean Diet Anti-Inflammatory Soup Recipes

This fall, give your immune system a natural boost with these effortless soups 🌿

These bowls are packed with lean protein, fiber-rich beans, colorful vegetables, and anti-inflammatory ingredients.

✔️ Protein + fiber = stronger immunity & steady energy

✔️ Antioxidants from veggies and spices to fight inflammation

✔️ Gut-friendly fiber to keep your body’s defense system thriving

These soups are meal-prep and freezer friendly, make a big batch once and enjoy nourishing, immunity-supporting meals all week.

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

11/08/2025

Mediterranean Diet 3-Ingredient Lunches 🥗✨
Healthy eating can be effortless. These simple, balanced meals show how just three ingredients can come together to create nourishing, Mediterranean Diet–aligned options.

Each recipe combines fresh staples with smart shortcuts—like canned beans, rotisserie chicken, or pre-washed greens—for quick, realistic meals that fit into your day.

Save this post for easy lunch inspiration and follow for more expert Mediterranean Diet guidance.

11/08/2025

Mediterranean Diet Autumnal Anti-Inflammatory Meal Ideas

Support your wellness this fall with simple, anti-inflammatory meals rooted in the Mediterranean Diet.

These Meal Ideas are:

Mediterranean Diet aligned: balanced with vegetables, whole grains, legumes, healthy fats like extra virgin olive oil, and lean proteins.

Anti-inflammatory: rich in antioxidants, fiber, omega-3s, and phytonutrients from seasonal produce like squash, kale, pomegranate, and berries.

Easy & familiar: think toasts, sandwiches, one-pan bakes, and hearty soups that fit right into your everyday routine.

The Mediterranean Diet is one of the most researched eating patterns, linked to lowering chronic inflammation, supporting heart health, and boosting long-term wellness.

💡 Use these meal ideas as inspiration for quick breakfasts, balanced lunches, cozy dinners, and nourishing snacks, all designed to feel satisfying while supporting your health naturally.

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

10 Mediterranean Diet Sustainable Weight Loss Staples Sustaining weight loss is often harder than losing it, which is wh...
11/08/2025

10 Mediterranean Diet Sustainable Weight Loss Staples

Sustaining weight loss is often harder than losing it, which is why a lasting lifestyle shift matters most. Focus your energy on building everyday habits, not following a temporary diet.

The Mediterranean Diet eating pattern supports this naturally through its focus on fiber-rich plants, lean proteins, and healthy fats that enhance satiety, regulate hunger and promote hormonal balance.

Use these foods to add volume to your meals while keeping calories in check. Each one helps you feel full, nourished, and energized, without deprivation.

Every balanced meal should include:

✅ Protein to preserve muscle and support metabolism
✅ Fiber for fullness and steady blood sugar
✅ Healthy fat for satisfaction and nutrient absorption

Small, consistent choices create sustainable results, and that’s the true foundation of wellness.

Lastly, Evidence also shows that maintaining a healthy weight plays a key role in overall wellness, particularly in breast cancer survivorship ( for all my pink sisters💕).

💾 Save this list and use these staples in your next meal planning session and stay tuned for volume 2.

Prefer ready-to-use recipes? Check out my page and website for Mediterranean Diet meal inspiration.

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

11/07/2025

3 Effortless Steps for Anti-Inflammatory Eating
Anti-inflammatory eating supports your body’s natural ability to heal, boost energy, and lower disease risk, and it starts with simple daily habits.
🌿 1. Prioritize plants
Fruits, vegetables, and herbs provide antioxidants and phytonutrients that calm inflammation and support your gut and immune health.
🫒 2. Choose healthy fats
Extra virgin olive oil, nuts, seeds, and fatty fish deliver omega-3s and monounsaturated fats that reduce inflammatory markers and protect your heart.
🍋 3. Focus on whole foods
Minimize ultra-processed options and center meals around whole grains, legumes, lean proteins, and colorful produce for balanced, long-term wellness.
✨ Small steps, big impact, your body feels the difference when you nourish it with real, anti-inflammatory foods.
Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.


11/07/2025

Mediterranean Diet Higher Fiber Snack Combos 🌿

Most Americans don’t meet their daily fiber needs — 38g for men and 25g for women — which can impact gut health, blood sugar balance, and inflammation levels.

The Mediterranean Diet naturally supports higher fiber intake through plants, whole grains, legumes, fruits, and nuts, but one of the easiest ways to boost fiber is through smart snacking.

💡 Dietitian Tip: Snacks are a powerful tool to help you reach your daily goals. Focus on pairing fiber + protein to stay full, energized, and satisfied between meals.

These Mediterranean Diet aligned snack combos make it simple to support gut health, heart health, and overall longevity, one bite at a time.

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

11/07/2025

Mediterranean Diet Healthy Recipe:
Cod Fish Tacos With Arugula & Mango Salsa

Light, fresh, and protein-packed, these Mediterranean Diet fish tacos are the perfect summer lunch.

Made with lean cod, antioxidant-rich mango salsa, and peppery arugula, this balanced recipe delivers protein, fiber, and healthy fats to support steady energy and satiety.

Rooted in Mediterranean Diet principles yet full of vibrant, tropical flavor, this recipe is proof that eating on this flexible pattern can be adapted to any cuisine.

✨ Anti-inflammatory
✨ Blood sugar–friendly
✨ Ready in under 30 minutes

Find the full recipe and nutrition details on my website, linked in bio. 🔗

11/07/2025

Healthy eating is a life skill.🌿

Just like learning a new language, it takes time, intention, and consistency to master,
but the reward is lasting energy, confidence, and wellbeing.

As a registered dietitian and young breast cancer survivor, I’ve learned that nourishing your body is an act of self-respect and long-term investment.

Start small, stay curious, and remember: you are worth the effort it takes 💕

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

11/07/2025

Mediterranean Diet Easy Dinner Recipes
Balanced. Flavorful. Backed by science.

Nourish your body with meals designed to support long-term wellness through simplicity and real ingredients.

Mediterranean Diet Approved:
• Built around olive oil, colorful vegetables, seafood, and whole grains
• Naturally anti-inflammatory and nutrient-dense
• Balanced with lean proteins, herbs, and healthy fats

Why it supports your health:
• Rich in antioxidants and phytonutrients
• Provides omega-3s for heart and brain function
• High in fiber to support gut and immune health
• Promotes steady energy and metabolic balance

Save this for easy weeknight inspiration and follow for more Mediterranean Diet guidance from a dietitian.

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