FULL DAY of Mediterranean Diet Meal Ideas [COMPLETE BEGINNER'S GUIDE]
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- Опубликовано: 4 июн 2024
- 🍋💡 Curious to start the #mediterraneandiet, but are not quite sure how? Then you're in the right place!!
⚡️ I've got you covered ⚡️
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(When available, I use affiliate links and may earn from qualifying purchases.)
I'll be sharing with you my ✨TOP IDEAS✨ for EVERY meal so that you can start eating the Med Diet TODAY!
In this video, I'll also be breaking down for you EXACTLY what you need to know about this famous approach to food, so that you can master it 💫
🥗 Whether you're brand new or a seasoned veteran of this eating pattern, you'll get to learn a bit more about where it comes from, why it is so important, and most importantly, how to get going. 👟
I'll be breaking down for you some important concepts:
✅ What is the Mediterranean Diet?
✅ Where does it come from?
✅ Why should you consider eating this way?
✅ What should you eat for your meals? ➡️ BREAKFAST, LUNCH, DINNER, SNACKS, DESSERTS
+ Simple Ways to get started:
1. Increase your intake of veggies and fruits 🥕 🍉
2. Eat whole grains in their natural, unprocessed and unrefined forms 🌾 🍚
3. Challenge yourself by eating fish instead of meat at least 1x/week 🐟
4. Boost your protein intake at every meal 🍽️
5. Focus on the healthy trifecta: healthy fats, fiber, protein
... and so much more!
You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.
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🍋 Small food scale (weighs in grams or ounces): amzn.to/49InzoJ
+
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Timestamps:
0:00 Intro
00:26 Breakfast Ideas
07:23 Savory Breakfast Ideas
10:09 Lunch Ideas
17:35 Dinner Ideas
23:02 Snack Ideas
26:23 Dessert Ideas
Don't forget to COMMENT BELOW what 1 simple thing you plan to do to start applying the Mediterranean Diet principles today 👇🏼
🫒 Watch my video about OLIVE OIL: • Olive Oil vs. Butter: ...
About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.
Connect with me:
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Instagram: / annapleetmd
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Take care of your health - it will make you feel great! 💫
Tags:
#annapleetmd #mediterraneandiet #hearthealthy #oliveoil #nutrition #healthyfats #mediterraneanfood #wholegrains #healthydiet #plantbaseddiet #wellness #healthylifestyle #healthyfood #healthy
![FISH in Mediterranean Diet [COMPLETE BEGINNER'S GUIDE]](/img/1.gif)
I hope you enjoy the video! If you're concerned about the origin of shakshukah, please know this has already been pointed out to me. I'm glad you agree that it is a wonderful Mediterranean Dish full of health benefits and flavor!
I've been on the Mediterranean diet for 2 or more years. I dropped a 100 pounds. I weigh less than 190. So I can get my heart surgery and I have great blood pressure and I got diabetes and I'm off the insulin. Trying to stick to healthy diet its hard sometimes. But I walk and do push-ups and I love salads and I eat meat. But it's helps with my body and I'm moving in the right direction
@@user-en4zy4nz7d thank you for sharing! That all sounds great. It's about finding what works for you. Meat can absolutely be part of a healthy and balanced diet. Awesome!
@@annapleetmd I still eat fast food as well. I just gave up of hungry man's and TV dinners and I laid off the sodas. I gave up ice cream and other sugars. I eat subs from barros pizza and I do eat some junk food just to give me a treat. It's not a self sabotage. But just a treat for doing so good on my diet. I do eat meat which as I get older I have to watch out for cancer as some processed meat can cause cancer in men and women too. I try not to worry to much but just enjoy life with this healthy life style.
My only concern now is…how much of each ingredient? Like if I make a smoothie how do I go about calculating how much of each ingredient? I don’t want to over do it
DR. Pleet what about dried fruits, dates, etc.??
A doctor who talks about the importance of nutrition (and who has a great understanding of nutrition)?? I LOVE TO SEE IT 👏🏽Thank you Doctor Anna!
You're so welcome! I’m thrilled you like the video. We nutrition-focused docs are a rare breed, but we are out here!!
She was trained in a country that values healthy food.
The wheat/ grains in the Med are not gmo. Ergo, they can eat them w/out all the problems and weight gain we get in the states. Read the content of our dried pasta compared to real Italian pasta. They also do a great amount of walking...lots of hills too. Usual desert for my Italian grand parents was an apple or pear sliced and marinated in wine. They would cut it slowly, at the table...it took a while...and always added lots of great conversation. The meal was never rushed. The meal was made from scratch...even the tomato paste was made from home grown tomatoes. Different life style. Thanks for all your great tips. Much appreciated.
Thank you for sharing your insights with us :)
There is no GMO wheat sold in the US, and Italy has imported wheat from the US my the hundreds of millions of kilograms over the years.
The only grains grown in the US that have GMO breeds are corn and soybeans, the latter of which Italy also imports
@@rstabler1 Good to know. Read the ingredients on pasta from US shelves and try to find. the three ingredient pasta sold in Italy.
Europe imports its wheat mainly from Russia and Ukraine
@@Ingridfransson See Italian made pasta ingredients.
For breakfast I typically make suateed spinach in olive oil with eggs, feta, and pesto, all wrapped up in a whole grain flatbread! Thank you sooo much for this awesome video :)
Wow that sounds delicious!! Flavorful and balanced. I’m so glad you like it 😊
Dr Pleet, I saw your video for the first time and I could not believe that every morning to late morning I have a handful of almonds a handful of raisins and a blueberry smoothie with almond milk, a couple of tablespoons of collagen powder, and a tablespoon of chia seeds. No one has advised me on diet, I just figured that it would be healthy and a good way to get me through the morning. I am 72 years old and hopefully I can keep healthy as long as possible.
Wow that is so cool! If only everyone had your same intuition… haha. Thank you for sharing :)
Dr Pleet , I just started following your page and you seriously have awesome information. I'm a 42 year old male who has Crohn's disease and for years I always knew diet was a huge part but some of my doctors are unfortunately not taught about nutrition so they tend to dismiss those discussions. I started the Mediterranean Diet just a few days ago and I already feel the difference. Your page has really helped me with meal plans and meal prep ideas 😊. I really love your content and you make it soo easy to understand, thank you!...
Wow thank you!! I’m thrilled you like it ☺️ much more to come
00:25:24 Forgive me, but my inner child came out. Love your channel. It’s quickly becoming my favorite. Today is 3/19/24. I started 1/9/24. Lost over 18 lbs so far. Thank you for the healthy tips and tricks.
Wow that is incredible! Thank you for sharing, I’m very impressed. And I’m so glad you’re enjoying the channel- thank you!!
Great tips. Thank you so much.
You are so welcome! I’m so glad you found them helpful ☺️
Thank you, this is exactly what I have been looking for!
So glad it was helpful! You're very welcome :)
This was so helpful!! Just starting the Mediterranean diet- thanks for the info and inspo :)
You’re so welcome !! I’m thrilled you like the content :)
Love this channel. Simple ideas packed with wisdom
Glad you enjoy it! Thanks for watching :)
Thank you so much for this very informative video! Love all your ideas and insights!😊
You are so welcome! I'm thrilled you liked it and very glad it was helpful
Thanks for all the great educational information.
You bet! I’m so glad you’re finding the content useful - feel free to ask any questions as they come up 😊
Absolutely the first video that I watched to keep me interested in pursuing a mediterranean lifestyle. You made it interesting and easy to begin. Can't wait! Thank you Dr. Anna
Glad you enjoyed it, welcome aboard!!! You’re going to love this way of eating (and living!)
Great, helpful video, thanks ❤
Glad it was helpful!
I love your video . Thank you!
So glad you like it!
Great info! Thank you! You should make a cookbook!
Thanks for sharing this vide God bless you and your family.
You are so welcome! Glad you like it 😊
Great video. Very practical. And useful.
Glad it was helpful! Thanks for watching :)
Thank you so much for your savory breakfast ideas. I’ve never been a fan of a sweet breakfast. Cereals, muffins, pancakes or oatmeal are my husband’s favorites, but I’ve always loved savory.
You’re so welcome!! Really glad you liked it ☺️
Thank you for the wide variety of ideas. I am a picky eater. I didn't think the Mediterranean way of eating was possible for me, but you make it sound simple & do-able.
I'm so glad you're feeling confident about it! That is precisely what I am aiming to do on this channel :)
Thank you for this awesome information. My go to right now is a blend of green apple, pumpkin seeds (raw), chia, flax, sesame, walnuts and one date. Add water to taste blend and drink away. I keep all my ingredients in glass jars for easy access.
Wow that’s got some serious nutrition in it!! Thank you for sharing with us ☺️
Thank you so much for the tips,
You are so welcome!
Best video thus far for beginners!
Glad you think so! Thanks for sharing :)
Favourite breakfast - chickpea flour/buckwheat pancakes, with blueberries added in. These keep me satisfied until lunch.
Sounds great! Thanks for sharing with us :)
Great information just started Mediterranean diet, im uk truck driver struggling with weight gain thank you for help
Youre so welcome, I’m glad you like the videos ! Reach out with any questions :)
Thank you, Dr. Anna, for the pasta cooking tips! Oil in the pasta water? 😮 Not anymore!! Education is everything!! 😊
You are so welcome!!
Great job on this video 🎉
Thanks for watching!! Glad you like it
I make a smoothie most of the time. Frozen berries,spinach,2 scoops of collagen, flaxseeds, half of frozen banana coconut water, cinnamon and blend. Yum i just love it! Thanks for sharing!
Sounds great! The flaxseeds add some nice healthy fats and a bit of protein too. Thanks for sharing :)
Love baclava
Smoothies destroy the time release factor to foods by macerating all the fibre. It makes the contents available to rapid digestion and fast glucose uptake. Just watch the frequency.
@@karend.9218 I am aware of that. But thank you! that’s why I add a tablespoon of cinnamon.
Greetings! And happy new year. For breakfast I usually have a very small call me where my choice of kale or spinach, cucumber and squash. Sometimes lol oatmeal with walnuts for breakfast
Lovely, thank you for sharing!
What an amazing video!
Thank you so much! I’m thrilled you like it
My typical braekfast is toasted grain-dense bread with either avocado and eggs or bananas and peanut butter. Both very filling and delicious!
Delicious!! Thank you for sharing :)
Thank you!
You're welcome!
I don’t usually have dessert but some of your suggestions sounds yummy and I might try a few
I’m so glad you like the ideas! Let me know which ones are your favorite :)
Hi Dr. Anna. I’m new to your channel and I appreciate your straightforward information. For breakfast, I usually have a peanut butter sandwich, using Ezekiel bread. Would you recommend this?
Welcome aboard - so glad you’re here!! I’m thrilled you’re liking the videos. Whole grains like those in Ezekiel bread are great - good amount of fiber and nutrition. Peanut butter provides healthy fats, fiber and some protein- so yes! Just be sure to check if your peanut butter has added sugar
I love learning more about this diet . I stumbled into it after trying a Mediterranean fritata for breakfast while meal preping. I usually eat a slice of that with peaches and some whole grain toast with jam but i might try peanut butter now.
Wonderful! That’s a great idea
Thanks so much. I learned a lot and can’t wait to start this way of eating.
You are so welcome! Excited for you to begin- welcome aboard!
Thank you for great tips. I juice every morning. I typically mix fruits with veggies like Kaleor spinach, fennel bulb, cucumbers etc. I am on a plant based diet so. No dairy or meat.
Thank you for sharing!! I’m so glad you like the videos. Are you only juicing or do you ever turn it into a smoothie?
Had the eggs cooked with tomatoes and feta this morning with Dave's killer bread with 1gram sugar 😊
Fantastic! Love how you incorporated savory flavors into your breakfast. Thanks for sharing with us :)
This whole video was very helpful. Thank you so much for sharing
You are so welcome! Really glad you liked it :)
Very helpful for beginners ❤
I'm so glad!! Feel free to ask any questions that come up for you
@@annapleetmd Type 2 diabetics, especially those who don’t want metformin for a lifetime, won’t be able to metabolize all those noodles and carbs you mentioned. The nuts and vegetables you mentioned were helpful.
@@penandpencilplow thanks for your feedback - great point! It's so important to find a diet that fits your individual needs, and this of course will vary from person to person
Dr Anna great job love you advice
Thank you!! I’m so glad you like it :)
Finally a Dr. that's not trying to sell me books or protein drinks . Thank you Dr Anna will continue with your advice, keep up your great information❤
Absolutely! Just trying to teach everyone the best science and medicine I can :)
Great video! So much great information. I make my own yogurt and top it with blueberries and homemade granola or homemade muesli for breakfast.
Wonderful! Thank you for sharing with us :)
It’s so refreshing to hear a medical professional say breaking isn’t necessarily required if one is a healthy adult.
I’m glad!!
Great information- thanks. I am wondering about portion size.
I’m glad you like it! Great question. In general, portion sizes in the U.S. do tend to be bigger than in some other countries about the Mediterranean. The nice thing about emphasizing a Mediterranean approach is that we get fuller from the foods and that automatically tends to drive down the quantity we eat.
Thank you explain in simple way ,as English is my second language GB
Glad it was helpful! You’re so welcome
This is so awesome! Thank you so much!! I eat eggs on whole wheat toast
Sounds great! You're so welcome
Hello, just came across you. I want to start this eating plan, and you were very informative. Is there a book you would recommend for a newbie? I’ll be checking out the rest of your videos. Thanks for sharing.
Thank you so much! I’m thrilled you’re here, and I’m very glad you’re liking the content. I don’t have a specific book to recommend, but there is a wonderful food blogger called @TheMediterraneanDish who has an incredible encyclopedia of recipes- she has a website and a book!
I will also be organizing some of my PDFs and handouts - stay tuned!
Most filling breakfast for me is 3/4 C. Good Culture Cottage Cheese on toast, a schmer of balsamic glaze, raspberries & lots of flat leaf 🍃 parsely.
Sounds amazing! Thanks so much for sharing with us :)
I just saw you on the think media training. I came to check out your most successful video! Haha! thanks for your input today - it was really inspiring! :)
Absolutely, thanks for coming!!!
Bran cereal, oatmeal, chia seed pudding with fruit, cottage cheese with fruit or vegetables
Love it!! thanks for sharing :)
I love steamed veggies to break my fast…cottage cheese with scrambled eggs and a few walnuts to take my vitamins..sometimes do savory steel cut oats with mushrooms and onions in instantpot..
Great tip - love the instapot! Thank you for sharing :)
Thanks for sharing this great savory breakfast, I am going to try it, I am a savory breakfast person
Great tips! Thank you. Can you also make a “What I eat in a day” video in the future? Would like to see that too if possible. Keep up the good work! ;-)
I’m so glad you’re finding the videos useful! Good suggestion - I had wondered whether or not people like seeing those videos, glad to know they do! I can surely make that one up 😊 stay tuned!
just in case you hadn't seen it... that video is out! ruclips.net/video/eDIqDm28-vw/видео.html
@@annapleetmd Thank you for sharing! That's awesome! 😀 I missed some things (busy) but I'll definitely look at it this weekend. ;-)
Yes please!!
I found your page so informative since I'm new to this Mediterranean diet suggested by my Dr. Thank you so much. I'm definitely subscribing!
Hi Dr. Anna…. I’m a very appreciative newby!!!! Your content is AWESOME!!! I would love for you to recommend a video that combines the Mediterranean diet with gluten intolerance. I do not have Celiacs but am very sensitive to gluten! Thank you so much… I’m very excited that I came across your video. 😘
Wow thank you so much I’m thrilled you like the videos!! And excellent question. I am working on a video of how to make the Mediterranean Diet gluten-free. Please stay tuned for that in the coming weeks!!
Hi there! The gluten video has been posted ruclips.net/video/lR9OSR6UqgU/видео.htmlsi=iFGKtyFxR0klgw5J
For breakfast I have steel cut oats with bananas, strawberry, blueberries,walnuts ground flaxseed with homemade bagel from freshly ground spelt with everything bagel seasoning and a cup coffee
Thank you for sharing!
I love brown rice as a base below fresh veggies, green onion, tomato pieces, sliced avocado, alfalfa sprouts (homemade), sunnyside up eggs, drizzle olive oil, Bragg’s liquid aminos(soy sauce), Apple cider vinegar, nutritional yeast (optional) eat just like that!!! My girls loved eating this growing up.
Forgot…sprinkle sunflower seeds on top of brown rice/veggie/eggs/olive oil ACV/soy sauce-like dressing spinkle with nuts and seeds!
Love it!! Thanks for sharing :)
Wonderful doc ❤
Love from India 🇮🇳
🙏
thank you for your kind words! Glad you like the videos :)
I’m brand new to your channel today. I know nothing about Mediterranean eating but want to learn. What kind of oatmeal should we eat? Organic oats always and steel cut?
Welcome aboard!! So glad you’re here you’re going to love it. ☺️ yes, steel cut oats are great which contain the most fiber, but whole rolled oats are good too - both have beneficial effects to health. The quick cooking type are higher in starch and lower in fiber and can have added sugar (especially those packet types) - think of these more as the last resort type!
We eat Overnight Oats with Blueberries🫐 & Honey. 🍯
Along with mini Peanut Butter bars. (Peanut Butter, Oatmeal & Honey).
We are Egg, Gluten & Dairy free (because of health reasons).
Thank you for sharing!!😊😃😁
I’m so glad you like the content - that’s wonderful! Your breakfast sounds very tasty and balanced 😊
Hi! Just wanted to let you know my latest video about a gluten-free Med Diet may be of interest to you: ruclips.net/video/lR9OSR6UqgU/видео.htmlsi=iFGKtyFxR0klgw5J
Dr. Pleet, for lunch we eat left overs too. We nearly always add a salad and a piece of fruit for dessert. The Holiday Season has thrown us for a curve though! 😮
Thank you for sharing!! Yes, undoubtedly this time of year brings with it changes to our daily diet - myself included!
@@annapleetmd That’s relieving to know I’m not the only one! 😊
I love the creaminess of white beans. Do you have any recipes for them?
Excellent question! I believe white beans are the same as “cannellini” in Italian. They are common in minestrone soup in Italy, and are SO tasty
absolute banger!!!
So glad you liked it!!
Just found your channel and I’ll be back! My go to breakfast is low-fat sugar free yogurt, blueberries and granola.
Im so glad you like the videos! Feel free to ask any questions that come up, I’m always free to answer them :)
Breakfast is either avocado on dark seeded bread with tomato 🍅
Or chia fruit smoothie with flaxseed.
Lunch is either chicken salad or salmon steak green tea and home made protein bliss balls.
Eggs only eat once a week.
Evening i dont eat meal just have apple with natural peanut butter and few nuts like walnuts braxil nuts or almond.
I have high cholesterol my doctor wants me on statins but i aint taking them as whst i have read about them id horrible.
I was on them while ago but am wiser now.
Do you think 5.5 needs meds?
I also have onions and garlic everyday eith salad 🥗
I put steel cut oats in my bliss balls organic.
Big fan of olive oil and avocado oil!!
Wow all of that sounds super! Unfortunately, I cannot provide medical advice of any kind via the internet. But keep up the good work it sounds like your bidet includes lots of variety and healthy foods!
Awesome! Thanks doc! Just finished my oatmeal with dried fruit this morning and catching up on youtube!
Fantastic and delicious! Glad you like the video :)
Excellent guidance. I do have the Mediterranean diet, but I must remain FODMAP. I cannot digest milk either, so I remain with almond milk. Your program today gave me great ideas. I am now subscribed to your channel.
Thanks!
so thrilled to have you here! Really glad the videos are useful for you :)
For breakfast on weekdays, it's usually a hard boiled egg with a whole wheat or sour dough bread and a cup of tea 🍵
Sounds great! Thanks for sharing :)
I either cook my oats or do them overnight. I add protein powder, chia seeds, flax seeds, frozen berries, and drink organic coffee with MCT.
Sounds great! Thanks for sharing !!
Pardon, what organic coffee do you drink? Thank you
Love eating oatmeal with nuts and berries with eggs for breakfast
Amazing and delicious! Thank you for sharing :)
Hey Dr.Anna , you well explained it all , As a IT guy by profession I always prefer Oats bowl in the morning with dry fruits and peanut butter mixed with some fruits like banana, bcz it’s easy and effective.
I will try to make changes with my lunch and dinner as well with your references.
Thank you so much for the information ❤️🇮🇳
Sounds great! Thanks for sharing - and so glad you like the video :)
Eggs and oats w blueberries, Splenda, a tablespoon of walnuts, protein powder etc, or GF avocado toast w eggs. I refrigerate nuts, way easier to keep for a long time.
Love it!! that's a great tip - thanks for sharing :)
I have a question..... I do not
like tart things (lemon, sour, bitter) so what can I do for a dressing ? I
do not like seafood either other then shrimp (i only like it fried or blackened /grilled) so should I stick with chicken
great question - for dressing you could include sweeter citrus like orange along with olive oil. Or it could be a simple yogurt dressing with some herbs. If you do not like a certain food, definitely don't force yourself to eat it. You might enjoy my video of how to follow the Mediterranean Diet without fish/seafood: ruclips.net/video/e38B1mW0ZNY/видео.htmlsi=DxZYmg97ESGEI8tC
I mostly have a salad for lunch and yes a big one. I may add chicken or cooked salmon
Sounds great! it's so satisfying, right?
hummas and vinegar makes a nice salad dressing if you want something besides olive oil & vinegar. Thanks for all the ideas in the video.
Great idea!! Nice way to boost the protein level. I also love a good tahini dressing. Thank you for sharing ☺️
My go-to dessert is plain yogurt, with a drizzle of maple syrup, blueberries and home made granola. It’s hard to make just a small dish!
Hard to say what my favorite non-fruit based dessert would be. I’ve hardly met one I didn’t like. 🙂
Thanks for sharing!! Sounds amazing :)
Ice cream is my favorite so Gelato and Sorbet became the obvious substitute when I transitioned to a Mediterranean diet 2 years ago.
Wonderful! Thanks for sharing with us :)
Thanks. Making that Pissaladière for breakfast (I have all the ingredients). I basically eat exactly as you described, but can't figure out the protein. One serving of oatmeal (1 cup cooked) is only 7g of protein (I think I need about 90g/day). So I usually add 1 can of mackerel to it & olive oil (it's my favorite breakfast).
that's awesome you'll give it a try! Yes, the protein can be a tricky part. If you prefer savory dishes for breakfast, you may want to lean towards incorporating eggs or at least egg whites. They are so versatile and provide an excellent source of a complete protein
Thanks for tips. The Pissaladière turned out fantastic. Thanks for introducing me to it. ❤
I’m so glad to hear it!!
I make smoothies with frozen fruit, seeds, kale stems, spices, chickpeas.
Awesome!! Thanks for sharing :)
Fantastic info for beginners like me who are just starting this healthy lifestyle journey! Thank you! As an aside…just a tiny technical suggestion would be less jump cuts in the editing of the videos. Makes me dizzy…haha!
I am glad you like the video! And I really do appreciate the feedback. We are working to improve the editing on the channel. I hope the recent videos are better for you!
Dr. Anna, what kind of fish would you recommend.?
Thanks for asking! I actually made a video answering this exact question: Quick & Easy Guide to the TOP FISH in the MEDITERRANEAN DIET
ruclips.net/video/GJT6I1c3Vt8/видео.html
One sweet treat I enjoy is a dried fig stuffed with a 1/2 walnut. Two or three of those are satisfying. Just over 100 calories.
Good stuff! I've never done it - sounds like a perfect snack to pack for travel too!
Dip them in chocolate 👍
I’m a big fan of sausages for their taste and convenience, are they something I could eat on the Mediterranean diet? Obviously leaning away from Red Meat (Turkey Italian are my favorites!) varieties, are they too processed and something I should avoid?
Additionally, I love cheese! My family is Turkish and it’s been something I’ve eaten as a snack and with virtually every meal since I was a child. Is it something I can still eat a lot of? On that same note, do you have any thoughts on the viral feta egg and tortilla breakfast going around on TikTok right now?
Great questions! Sausages, exactly for the reasons you said, are quite processed and thus are not included in a Mediterranean approach to eating. The processing of meat tends to be what can cause consequences on our health, as opposed to the meat itself.
I’m glad you told me about this viral egg! I hadn’t heard about it- it seems delicious! Feta cheese is big in many cultures as you mentioned. In general, since cheese carries with it a high fat content, it’s usually suggested to be eaten in smaller amounts or only occasionally. But not necessary to eliminate it entirely
I eat Jumbo oats, flax seed, soy milk, walnuts, cinnamon, Amla (dried Gooseberry powder) banana and apple or pear a little maple syrup
wow thank you for sharing! I am not familiar with amla - I'll check it out!
Fruit would spike me into hunger, avocado, nuts, oats, cottage cheese and yogurt. This will help me. I can eat fruit on top of other things at lunch and beyond. I need proteins mixed in.❤️ I love sardines. I raise coturnix quail so eggs are easy bone broth and quail meat. You gave me great ideas. Thanks a bunch. I used to do Keto but it’s so hard to live.
I’m so glad you like the video! Thank you for sharing with us :)
I usually eat vanilla Greek yogurt with berries and nuts
Yum! Thanks for sharing :)
Hi Dr Pleet, im just planning to join of the Mediterranean community. Im pescatarian. I’m 50 and having trouble with anxiety. I found your videos amazing and helpful. I love salads and I usually make a large bowl of cucumber, onion, tomato mix and as I measure a portion out I always flavour it differently. Being Hungarian I don’t like eating hot food for dinner. Other than salads what would you recommend to eat? I also would like to ask if I buy canned food like chickpeas or corn should I read the label and if yes what should I look for?
Hi thanks so much for joining us here! Welcome aboard. Great questions - you can make cold grain bowls by cooking the grains and then putting them in the fridge and adding veggies and protein to them. For canned, just check how much sodium might be added.
@@annapleetmd thank you so much for your help. I’m looking forward to seeing more of your videos. ❤️
I'm enjoying your video. For Breakfast I have steel rolled oats ( I make a batch and reheat 1 portion) pour in half and half cream, drizzle with maple syrup and top with frozen blue berries. If I can afford it, i will have half a grapefruit. Only problem is I'm starving 2 hours later.
I think I have a solution to your hunger problem! Consider adding protein to your breakfast. With oatmeal, this could be in the form of yogurt, cottage cheese, or even protein powder. The other thing you could increase are the healthy fats, from nuts or seeds or nut butters for example. I’d be willing to bet that helps you feel full longer :)
I have celiac and am lactose intolerant so is it possible to get ideas for mediterranean food ideas that fit these?
Yea absolutely! I’m working on making a video about gluten-free versions, so stay tuned for that! But briefly, there are some gluten-free grains like rice, quinoa, buckwheat, and oats (that aren’t contaminated) which should be good choices. For the dairy, it’s easy to just leave that out. Since dairy is de-emphasized anyways, it’s easy to just skip it ☺️
Hi there! Gluten video has been posted! ruclips.net/video/lR9OSR6UqgU/видео.htmlsi=iFGKtyFxR0klgw5J
Some great alpha on this channel ✅
thank you!!
What tips do you have for someone who is eating to avoid Insulin as a Type 2 Diabetic???
I think you are referring to avoiding insulin and glucose spikes. You can’t avoid insulin. Insulin is a response to eating food, which breaks down into glucose. IMO, some of the best options are to eat 3 balanced meals a day (no snacking; 4-5 hours between meals). This allows insulin to decline to a low baseline before eating again. Then focus on, as Dr. Anna recommends in the beginning, protein, healthy fats, and fiber. IMO, vegetable sources of fiber are better than heavy on the grains as in this video. At least that works best for me. Veggies are you friends! Oh….variety is key too. Good luck!
This is such a good question! This is a big topic, but the Mediterranean diet is linked to improved blood sugar regulation and less type 2 diabetes in research studies. The goal will be to eat meals that include plenty of fiber, protein and healthy fat, since these really help slow down the blood sugar spike after we eat a meal. I talk about this in some upcoming videos so stay tuned!
I eat a smoothie for breakfast: two cups of frozen kale, one cup of frozen blueberries, one cup of cold water, and one cup of cold kefir and a dash of pepper. It's yummy.
Sounds great! Awesome to add some greens in there, and love that dash of pepper! Thanks for sharing :)
I almost wasn’t going to watch BUT whoa sure glad I did !!!! Poached eggs in tomato !! Alright that is being tried asap! Thank you !!!! 🍳 🥚 🍅
I’m so glad you enjoyed it!! Yes the shakshukah dish is one of my favorites !
Figs and Brie. I never thought of this as a dessert.
Awesome! Thanks for sharing:)
Dr Anna, what do you think of grass fed gelatin with stevia for dessert to help stomach? Is it recommended? Is it important to eat??
Great video!!!
I’m so glad you like the content - thank you! This is an interesting question. I am not sure I know much about gelatin but I don’t believe it’s in any way harmful to our health. I will look this up
@@annapleetmdyes I would like to know about grass fed collagen too! It’s pricey but if it really is supposed to work, might be worth it? Love these videos Dr. Pleet!
@@Michele.3142I tried 2 expensive brands that were suppose to be best. they did Nothing for my hair or nails.Chicken broth soup seem to help.
@@twstephanie50 I have just today read that Bone broth and any fish or bones with meat do the same-though the broth is the only way to do that daily maybe. I know from another Mediterranean website that in certain regions they eat a mostly vegetarian diet.
I like savory but don’t know what to pack to take to work. I usually do Greek yogurt with fruit.
Great question! Having some hummus, tzatziki, or tahini dressing to dip veggies in can be a tasty and easy snack
Dr. Anna, What about dressings with Canola oil vs Olive Oil?
Great question! Nutritionally, these could both be good choices. But taste wise? I’d prefer olive oil over canola oil any day ☺️
@@annapleetmd I agree! It’s just if we buy a dressing I do avoid Soybean oil and if I can’t find one with Olive Oil, I choose Canola. But I should really just stop being lazy and make my own!…lol
@Michele.3142 it’s great to have some variety ☺️
Do you have to eat fish? I don’t like fish that much. I can eat canned tuna sometimes but then I am mixing it with mayo. Could I eat more chicken instead of fish?
Such a good question! Fish is not required. In fact, I have some videos about this exactly! Lean meats like poultry can absolutely be enjoyed - or you could eat vegetarian style too. See here: ruclips.net/video/5IW_uXjUvbQ/видео.htmlsi=Hzn_qAd3Ky8Lhirh
Breakfast: Great Grains or Special K with Walnuts and Blueberries with Almond Milk.
Thank you for sharing! What is the protein you typically have? Walnuts do have some protein but not a high source. Just something to think about :)
Starting to take control of my diet, but I like my eggs in the morning. If I just have oatmeal, I am hungry 2 hours after breakfast.
Thanks for sharing - this is a common one! Eating oatmeal, a good source of carbohydrate, along with sources of protein and healthy fats can often help stave off hunger for longer. Have you eaten it this way?
Would love this way of eating but husband like the old regular breakfast of biscuits, gravy, sausage, eggs, hash browns or pancakes.hard to cook two kind of breakfast.
Thank you for sharing this - it’s a common challenge many people face! A good approach is to make one change at a time, perhaps switching from biscuits to whole grain toast or from sausage to ground meat like turkey or beef, or even skipping the meat at breakfast altogether. Lots of options here!