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Mediterranean Food Eating Help You Lose Weight With The Mediterranean Diet. The World's Best Diet In 2021

01/08/2022

Vegan Soup
Cre by
Ingredients:
1/2 yellow onion diced
1.5 cups chopped carrots
1 cup chopped celery
1 tbsp olive oil
2 15 oz cans cannellini beans (white beans)
4 cups veggie broth
1/8 tsp pepper
1 tsp salt
1 tbsp dried dill
1 tsp dried thyme
handful fresh spinach

Add-Ins:
2 cups cooked rice or pasta

How-to:
In a soup pot, on medium heat, sauté veggies in olive oil for 5-10 min. Add in beans, spices, and veggie broth then simmer for 25 minutes. Add in fresh spinach at the end, stir until wilted. Add in cooked rice or your fave pasta. Don’t cook the rice in the soup because it will soak up all the broth and get starchy!

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SALAD NICOISEBy .eating .eatingSalad nicoise recipe is a classic French salad that is full of tuna, potatoes, tomatoes, ...
21/02/2022

SALAD NICOISE
By .eating
.eating
Salad nicoise recipe is a classic French salad that is full of tuna, potatoes, tomatoes, olives, and eggs. This recipe includes a flavorful fresh herb vinaigrette that you’ll want to eat on everything!
By .eating

1_INGREDIENTS FOR THE SALAD:
▢4 hard-boiled eggs, quartered
▢½ lb red potatoes
▢2 handfuls of green beans
▢2 5 oz cans of tuna
▢10 ounces spring greens
▢1 cup cherry tomatoes, halved
▢½ cup Nicoise olives, or kalamata

2_ TIME
▢ Prep: 15 mins
▢ Cook: 20 mins
▢ Cooling time 5 mins
▢ Total: 35 mins
3_ NUTRITION
▢ Calories: 519.7kcal
▢ Carbohydrates: 13.84g
▢ Protein: 8.43g
▢Fat: 48.67g
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MEDITERRANEAN SALAD GRILLED CHICKENBy .eating .eatingThis Mediterranean salad has a tangy dressing that also serves as a...
19/02/2022

MEDITERRANEAN SALAD GRILLED CHICKEN
By .eating
.eating

This Mediterranean salad has a tangy dressing that also serves as an easy marinade for chicken. It makes for the juiciest grilled chicken you’ll ever eat!
By .eating

1_INGREDIENTS FOR THE SALAD:
▢ 2-3 chicken breasts, sliced horizontally
▢ 2 English or Hot House cucumbers, peeled, seeded and thinly sliced
▢ 2 cups chopped tomatoes
▢ 2 cups baby arugula
▢ ¼ red onion, very thinly sliced
▢ ½ cup kalamata olives halved
▢ ⅓ cup crumbled feta cheese

2_ TIME
▢ Prep: 30 mins
▢ Cook: 10 mins
▢ Marinade 30 mins
▢ Total: 1 hr 10 mins
3_ NUTRITION
▢ Calories: 250kcal
▢ Carbohydrates: 10g
▢ Protein: 27g
▢ Fat: 11g
▢ Saturated Fat: 3g
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EASY MEDITERRANEAN POTATO SALADBy .eating .eating1_INGREDIENTS▢2 lb baby potatoes▢1 red onion finely diced▢½ cup fresh d...
18/02/2022

EASY MEDITERRANEAN POTATO SALAD
By .eating
.eating

1_INGREDIENTS
▢2 lb baby potatoes
▢1 red onion finely diced
▢½ cup fresh dill chopped
▢½ cup fresh parsley chopped
** Zaatar dressing
▢1 tablespoon zaatar
▢⅓ cup olive oil extra virgin
▢4 cloves garlic minced
▢2 lemons juice of
2_ TIME
▢ Prep Time: 15 mins
▢ Cook Time: 20 mins
▢ Total Time: 35 mins
3_ NUTRITION
▢ Calories: 186kcal
▢ Carbohydrates: 25g
▢ Protein: 3g
▢ Fat: 9g
▢ Saturated Fat: 1g

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SPAGHETTI WITH FRIED ZUCCHINIBy .eating .eatingINGREDIENTS - 400 g spaghetti (14oz)- 700 g zucchini (24oz)-  Olive oil e...
17/02/2022

SPAGHETTI WITH FRIED ZUCCHINI
By .eating
.eating
INGREDIENTS
- 400 g spaghetti (14oz)
- 700 g zucchini (24oz)
- Olive oil extra virgin
- 2 cloves garlic peeled
- 200 g grated Provolone cheese
- 1 handful of fresh basil leaves.
- Salt for pasta and to taste

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🥔💖Greek Chicken and PotatoesThis easy-baked Greek chicken and potatoes are a family favorite!The secret is in the lemon-...
16/02/2022

🥔💖Greek Chicken and Potatoes
This easy-baked Greek chicken and potatoes are a family favorite!

The secret is in the lemon-garlic sauce which doubles up as a marinade.

By .eating


1️⃣ YOU WILL NEED For Chicken and Potatoes
-3 lb chicken pieces, bone-in, and skin on (I used 2 breasts and 3 legs)
Salt
- 4 gold potatoes (about 2 lb), scrubbed clean, cut into thin wedges
- 1 medium yellow onion, halved then sliced
- 1 teaspoon black pepper
- 1 lemon, sliced
- 1 cup chicken broth
- 6 to 12 pitted quality kalamata olives, optional
- Fresh parsley, for garnish

2️⃣ Nutrition
- Calories 473
- Total Fat 15.8g
- Total Carbohydrate 28g
- Protein 54.4g

3️⃣ Time
- PREP: 20 mins
- COOK: 45 mins
- TOTAL : 1h5 mins
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🥑💖 How to Make Perfectly Crispy Falafel 🍳After lots of kitchen tests, this falafel recipe has become our favorite way to...
16/02/2022

🥑💖 How to Make Perfectly Crispy Falafel 🍳
After lots of kitchen tests, this falafel recipe has become our favorite way to make falafel. The recipe is straightforward, 100% plant-based (vegan), and the falafel tastes incredible.
By .eating

1️⃣ YOU WILL NEED
- 8 ounces (225 grams) dried chickpeas (1 heaping cup) *not canned chickpeas
- 1 bunch scallions (85 grams) scallions, trimmed (5 to 6)
- 2 to 4 medium garlic cloves, depending on how much you like garlic
- 2 cups packed fresh cilantro, parsley, or mint leaves
- 1 teaspoon fine sea salt
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground cardamom
- 1/8 to 1/4 teaspoon cayenne pepper, optional
- 1/4 teaspoon fresh ground black pepper
- 3/4 teaspoon baking powder, optional, see notes
- 2 to 3 cups (480 to 720ml) vegetable oil, for frying

2️⃣ Nutrition
- Calories 151
- Total Fat 2.4g
- Total Carbohydrate 25.8g
- Protein 8.3g

3️⃣ Time
- PREP 8hr 20mins
- COOK 10mins
- TOTAL 8hr 30mins
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EASY AVOCADO EGG SALADBy .eating .eating- 1 medium avocado, pitted and peeled- 2 tablespoons light mayonnaise - 1 1/2 te...
15/02/2022

EASY AVOCADO EGG SALAD
By .eating
.eating
- 1 medium avocado, pitted and peeled
- 2 tablespoons light mayonnaise
- 1 1/2 teaspoons fresh lemon juice
- 4 hard-boiled eggs, peeled and chopped
- 1 medium-length celery stalk, finely chopped
- 1 tablespoon finely chopped chives
- Salt and freshly ground black pepper, to taste
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My favorite way to cook zucchini noodles! This is such a quick and easy recipe. It's adaptable, too.Let's start.By .eati...
15/02/2022

My favorite way to cook zucchini noodles! This is such a quick and easy recipe. It's adaptable, too.
Let's start.
By .eating


1_ YOU WILL NEED
☑️ 4 medium zucchini (about 2 pounds)
☑️ 3 tablespoons extra virgin olive oil
☑️ 1 tablespoon minced garlic (3 to 4 cloves)
☑️ 1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how ☑️ spicy you like the pasta
☑️ 2 medium tomatoes, chopped, see note (about 12 ounces)
☑️ 1/2 cup shredded parmesan cheese, plus more for serving, see notes for alternatives
☑️ 1 cup basil leaves, torn into pieces
☑️ 1 teaspoon cornstarch
☑️ 2 teaspoons cold water
☑️ Salt, to taste

2_ Nutrition
☑️ Calories 197
☑️ Protein 10.7 g
☑️ Carbohydrates 11.2 g
☑️ Dietary Fiber 3.4 g
3_ Time
☑️ PREP 8mins
☑️ COOK 12mins
☑️ TOTAL 20mins

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This Greek salad topped with chicken can be meal prepped ahead for weekday lunches or a light and healthy dinner too. It...
14/02/2022

This Greek salad topped with chicken can be meal prepped ahead for weekday lunches or a light and healthy dinner too. It couldn't be better when you have a long list of Mediterranean dishes at my Bio Link
But firstly, enjoy this wonderful dish.
By .eating

1_ Ingredient
☑️ 6 cups chopped lettuce
☑️ 1 8- ounce Greek Marinated Chicken Breast
☑️ 2 cups Mediterranean Tomato Salad or sliced tomatoes
☑️ 1 cup sliced Persian or hothouse cucumber
☑️ 1/4 cup kalamata olives
☑️1/4 cup feta cheese
2_ Nutrition
☑️| Calories: 334kcal
☑️| Carbohydrates: 5g
☑️| Protein: 3g
☑️| Fat: 34g
3_ Time
☑️Prep Time: 14 minutes
☑️ Total Time14 minutes
4_ INSTRUCTIONS
▢ Detailed instructions at Comment
Notes
💡 If meal prepping these salads ahead of time, store the salads separately from the dressing. Dress the salads just before eating.

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Try adding a delicious side of Caesar pasta salad for a meal they won’t soon forget!😍🤙Let's explore it with me now.By .e...
05/11/2021

Try adding a delicious side of Caesar pasta salad for a meal they won’t soon forget!
😍🤙Let's explore it with me now.
By .eating


💡1_ INGREDIENTS
- 8 cups vegetables including onions, mushrooms, peppers, zucchini, potatoes*, cauliflower*, cherry tomatoes
- Marinade
▢⅓ cup olive oil
▢¼ cup fresh lemon juice
▢¼ cup water
▢3 tablespoons Dijon mustard
▢2 tablespoons honey
▢2 cloves garlic minced
▢1 teaspoon basil, parsley & oregano (each)
▢½ teaspoon salt
▢½ teaspoon freshly ground black pepper
- 👉👉Recipe Notes
*NOTE: If using veggies that take longer to cook such as potatoes or cauliflower, you can partially cook them and then cool them prior to marinating

💡 2_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

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- 8 cups of vegetables including onions, mushrooms, peppers, zucchini, potatoes*, cauliflower*, cherry tomatoes

This halibut is baked nestled in a bed of fennel, peppers, tomatoes, olives, and fresh herbs. It’s a one-skillet supper ...
04/11/2021

This halibut is baked nestled in a bed of fennel, peppers, tomatoes, olives, and fresh herbs. It’s a one-skillet supper that’s ready in a flash!

😍🤙Let's explore it with me now.
By .eating


💡1_ INGREDIENTS
- 4 halibut fillets (6 ounces each)
- 4 teaspoons lemon juice
- 1/2 cup Panko breadcrumbs
- 2 teaspoons plus 2 tablespoons plus olive oil
- 1/2 medium red onion, sliced
- 1 bulb fennel, cored and sliced
- 1 yellow bell pepper, seeded and sliced into strips
- 1 orange bell pepper, seeded and sliced into strips
- 4 Roma (plum) tomatoes, halved lengthwise and cut into strips
- 1/2 cup pitted Kalamata olives
- 3 tablespoons chopped parsley

💡 2_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

============
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5 WEIGHT LOSS BREAKFAST RECIPES TO START YOUR DAYA few years ago, I started working on a Mediterranean Diet Weight Loss ...
04/11/2021

5 WEIGHT LOSS BREAKFAST RECIPES TO START YOUR DAY

A few years ago, I started working on a Mediterranean Diet Weight Loss Program.
Here are 5 of our favorite Mediterranean Diet Recipes for Weight Loss
😍🤙Let's explore it with me now.
By .eating

🥝💡 1_ Tuna Patties Fried in Olive Oil
-2-7 ounces cans of tuna
- 1/3 cup bread crumbs
- 2 shallots, chopped
- 1 tbsp scallions, chopped
- 1/3 cup all-purpose flour + 2 Tablespoons
- 1 tbsp sour cream
- 1 egg
🥝
💡 2_ Baked Cod with Sun-Dried Tomatoes and Olives
- 1 1/2 pounds Fresh Cod fillet
- 3 tbsp extra virgin olive oil
- 12 ounces package of fresh baby spinach
- 1/2 cup Kalamata olives, sliced
- 1/4 cup sun-dried tomatoes in oil, sliced
- 8 large pepperoncini, sliced
- 1/4 cup feta cheese
- 3 small dried hot peppers
- 1/4 cup pine nuts (optional)
- 1 bunch of fresh herbs

🥝
💡 3_ Moroccan Harira
- 1 large onion
- 1/2 bunch cilantro
- 1/2 bunch parsley
- 1 stick celery, coarsely chopped
- 4 tomatoes, skins removed
- 1/2 cup dry green lentils
- 1/2 piece of any salted vegetable bouillon cube
- 4 tbsp tomato paste
- 1 cup cooked (canned) chickpeas
- 1/2 cup (2 ounces) thin pasta
🥝
💡4_ Authentic Greek Salad
- 3 medium tomatoes, quartered
- 1 large cucumber, peeled and sliced
- 1/4 red onion, cut into strips
- 1/4 red bell pepper, cut into thin strips
- 10 kalamata olives
- 6 ounces feta cheese
- 1/4 cup extra virgin olive oil
🥝
💡 5_ Vegetarian Pasta Carbonara
- 6 ounces dry spaghetti
- 2 small zucchini
- 8 cherry tomatoes, halved
- 2 large egg yolks
- 1/2 cup Pecorino cheese, grated

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DO YOU WANT TO COOK STEWED FISH? A delicious recipe for stewed fish in tomato sauce, a quick dish bursting with Mediterr...
04/11/2021

DO YOU WANT TO COOK STEWED FISH?
A delicious recipe for stewed fish in tomato sauce, a quick dish bursting with Mediterranean flavor. A light and healthy recipe

😍🤙Let's explore it with me now.
By .eating


💡1_ INGREDIENTS
- 1 medium onion, about 150 g/ 5.3 oz
- 1 carrot, about 150 g/ 5.3 oz
- 1 small piece celeriac or 1-2 celery sticks, about 75 g/ 2.6 oz
- 3 large garlic cloves
- 1 long red chili, to taste (Note 1)
- 2 tablespoons olive oil
- 1 tablespoon granulated sugar
- 150 ml/ 5 fl.oz/ 2/3 cup dry white wine
- 2 cans chopped tomatoes (each 400 g/ 14 oz)
- 700 ml/ 23 fl.oz/ 3 cups fish stock (or vegetable stock)
- 1 teaspoon dried oregano (Note 2)
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 3 bay leaves
- 450 g/ 1 lb firm white fish fillets
- 450 g/ 1 lb shrimps
- 1-2 teaspoons lemon juice
- Fine sea salt and ground black pepper

💡 2_ NUTRITION
- CALORIES: 395
- TOTAL FAT: 14g
- SATURATED FAT: 3g
- TRANS FAT: 0g
- SERVING SIZE: 1/6 of the dish

💡 3_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

============
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GRILLED VEGETABLE SALAD WITH PORK KABOBsWho needs a regular salad when you can have one full of grilled vegetables toppe...
03/11/2021

GRILLED VEGETABLE SALAD WITH PORK KABOBs
Who needs a regular salad when you can have one full of grilled vegetables topped with fresh marinated pork kabobs! This is one of those dishes that is perfect for serving guests but easy enough to make on a busy weeknight.

😍🤙Let's explore it with me now.
By .eating


💡1_ INGREDIENTS
- Smithfield Applewood Smoked Bacon Loin Filet
- 3 bell peppers, cut into large strips
- 2 small yellow squash (or 1 large), sliced
- 2 small zucchini, sliced
- 2 cups grape tomatoes
- asparagus, cut into 3-inch pieces
- 1 tablespoon Herbs de Provence seasoning
- 1/2 cup balsamic vinaigrette

💡 2_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

============
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3 WEIGHT LOSS BREAKFAST RECIPES TO START YOUR DAYHere are 3 of our favorite weight loss breakfast recipes to start your ...
03/11/2021

3 WEIGHT LOSS BREAKFAST RECIPES TO START YOUR DAY

Here are 3 of our favorite weight loss breakfast recipes to start your day off right!
😍🤙Let's explore it with me now.
By .eating


💡 1_ Buckwheat Pancakes
- 2/3 cup buckwheat flour
- 1 teaspoon baking powder
- 1/4 teaspoon baking soda
- 1/4 teaspoon salt
- 1 egg
- 1/4 cup coconut cream
- 3/4 cup almond milk or whole milk
- 1 teaspoon vanilla
- 2 teaspoons maple syrup
- 4 teaspoons extra virgin olive oil
* * Topping:
- 1/2 cup full-fat yogurt
- 1/4 cup maple syrup

💡 2_ Avocado Toast with Smoked Salmon
1 ripe avocado
1/2 lemon juice
Dash of salt
2 ounces smoked salmon, thinly sliced
A few small stems of fresh dill
10 capers
A few thin slices of red onion
2 large slices of bread or 4 small slices of bread

💡 3_ Greek Omelette with Zucchini and Mint
- 2 small or 1 large zucchini
- 4 eggs
- 2 Tablespoons extra virgin olive oil
- Salt and pepper to taste
- 5 leaves fresh mint, chopped
- ¼ cup feta cheese

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☺️☺️Sheet Pan Cod with Moroccan Chermoula Sauce is it delicious?This healthy fish recipe is bursting with clean and fres...
03/11/2021

☺️☺️Sheet Pan Cod with Moroccan Chermoula Sauce is it delicious?

This healthy fish recipe is bursting with clean and fresh flavors and the best part is, you can make it in very little time and without having to get an arsenal of dishes dirty!
😍🤙Let's explore it with me now.
By .eating


💡 1_ INGREDIENT
▢ 1/4 cup Easy Moroccan Chermoula Sauce
▢ 4 (8-ounces) wild cod fillets
▢ 1-pint cherry tomatoes
▢ 1 pound fresh green beans, trimmed
▢ 4+ thin lemon slices for garnish
▢Salt and ground black pepper to taste

💡 2_ TIME
- PREP TIME: 10 mins
- COOK TIME: 12 mins
- TOTAL TIME: 22 mins

💡 3_ NUTRITION
- Calories: 187kcal (9%)
- Carbohydrates: 14g (5%)
- Protein: 3g (6%)
- Fat: 14g (22%)
💡 4_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

============
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SWEET POTATO HASH BROWNS BREAKFAST SKILLETLet's explore it with me now.By .eating 💡1_ INGREDIENT- 2 medium sweet potatoe...
02/11/2021

SWEET POTATO HASH BROWNS BREAKFAST SKILLET

Let's explore it with me now.
By .eating


💡1_ INGREDIENT
- 2 medium sweet potatoes, peeled
- 3 tablespoons coconut oil, divided
- Salt and pepper to taste
- 4 large eggs
- 1 medium avocado, peeled, pitted, and diced
- 1/4 cup grated Parmesan cheese
- 2 tablespoons minced fresh parsley

💡 2_ TIME
- PREP TIME: 1 hour
- COOK TIME: 15 mins
- TOTAL TIME: 1 hour 15 minutes
- Servings: 4

💡 3_ NUTRITION
- CALORIES: 236
- TOTAL FAT: 14g
- SATURATED: 2g
- FAT: 2g

💡 4_ INSTRUCTIONS
- If you want to know how to do it in the best way or tips for you to make it better then comment below👇 .
👉I will anwser you.

============
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