Mediterranean diet weight loss is rapidly becoming encouraged by many health professionals due to the diet’s well-rounded healthy habits. This diet emphasizes eating more fruits, vegetables, healthy fats, and whole grains, while limiting as much processed food as possible.  

It also encourages a more active lifestyle and eating habits that can promote better health. Eating a more Mediterranean-style diet is also a great way to improve heart and gut health, and slow down the aging process. 

Find out how the food included in this diet can support weight loss and improve your overall health! 

Table of Contents 
Eats & Don’t Eats for Mediterranean Diet Weight Loss  
Weight Loss Benefits of Mediterranean Diet Foods 
– Reduces Inflammation 
– Stabilizes Blood Sugar 
– Improves Gut Health 
Mediterranean Diet Recipes for Weight Loss 

Eats & Don’t-Eats for Mediterranean Diet Weight Loss

The main rule for Mediterranean diet weight loss is to look for and enjoy as many whole foods as possible. Limiting dairy and red meat is also encouraged, but you can still incorporate them into your diet every so often.  

Here are the foods you should eat while on the Mediterranean diet: 

• Fruits (all of them!) 
• Vegetables (all of them!) 
• Legumes (chickpeas, lentils, beans) 
• Whole grains (quinoa, oats, brown rice, whole grain pastas, farro, couscous) 
• Nuts & seeds (all of them!) 
• Poultry (turkey, chicken, duck) 
• Seafood (tuna, trout, mussels, sardines, shrimp, tilapia, squid, crab…all!) 
• Healthy fats (fatty fish like salmon, olive oil, avocados, avocado oil) 

In general, you should avoid these foods as much as possible: 

• Processed meats (bacon, deli meats, hot dogs) 
• Refined grains (white bread, baked goods, white rice, white flour, crackers) 
• Sugary drinks (juices, sodas, energy drinks) 
• Refined oils (vegetable oil, canola oil, soybean oil, safflower oil) 
• Processed foods (fast food, chips, microwave popcorn, frozen dinners) 
• Added sugars (white sugar, candy, cookies) 

Dairy products can also be enjoyed in moderation, but you should look for low-fat, unflavored options like plain Greek yogurt, goat cheese, and low-fat ricotta. Eggs, red wine, and tofu products are okay too! 

Weight Loss Benefits of Mediterranean Diet Foods 

What you eat often has as much impact on your health as traditional medicine and exercise! The foods eaten on the Mediterranean diet can do a lot to aid with long-term weight loss.  

Reduces Inflammation 

Chronic inflammation in the body caused by red meat and refined or processed foods can cause many health problems that slow down weight loss progress. If you’re looking switch to a Mediterranean diet for weight loss, this is important!  

Inflammation can make your body more resistant to insulin and can lead to metabolic syndromes which can lead to Type II Diabetes, visceral fat gain, and high cholesterol; none of which helps with weight loss! 

Foods high in antioxidants and polyphenols (a compound that boosts heart health and immunity) can reduce the amount of harmful inflammation that develops in the body. Plant-based foods are very high in these anti-inflammatory nutrients, which makes many foods in the Mediterranean diet perfect candidates for reducing chronic inflammation.  

Vegetables like broccoli, spinach, carrots, and avocados are high in antioxidants, and so are fruits like blackberries, tomatoes, oranges, strawberries, and apples! 

But vegetables and fruits aren’t the only foods that can help reduce inflammation. You can also count on these foods (and spices!) to be high in helpful antioxidants for your Mediterranean diet weight loss:  

· Almonds 
· Walnuts 
· Salmon 
· Tuna 
· Paprika  
· Basil 
· Mint 
· Oregano 
· Chickpeas 
· Olive oil 

Stabilizes Blood Sugar 

Simple carbs are the biggest culprits for high blood sugar levels, and don’t do much to keep you full. This can cause a vicious cycle of decreased energy and increased hunger, which makes you eat even more!  

Your body uses carbs (sugar) as its primary source of energy. After a meal, your blood sugar levels increase and then fall sharply as the body absorbs that sugar. Simple sugars are digested faster and are utilized for energy first which leads to a faster rise in blood sugar levels.  

Simple sugar foods that cause these fast spikes include white bread and rice, baked goods, convenience foods, pastries, and foods with added sugar (yes, even those sugar “substitutes” like stevia!)  

Complex carbs take longer to digest, which keep you satiated for longer, and don’t raise your blood sugar levels as high. When you eat more complex carbs, you feel hungry less often and won’t feel the need to snack between meals. 

Mediterranean diet weight loss places importance on these complex, healthy carbs: 

· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Quinoa 
· Chickpeas 
· Millet 
· Barley 
· Sweet potatoes 
· Butternut squash 
· Potatoes 
· Black beans 
· Farro 
· Lentils 
· Oatmeal & steel cut oats 

But remember, any healthy food can be made unhealthy if you dress it up the wrong way! Preparing food in healthier ways goes a long way. For instance, instead of frying food, baking can give it the same level of crispiness while staying healthy!  

Improves Gut Health 

Reducing inflammation is one way gut health is improved, but it’s not the only way the Mediterranean diet helps with weight loss. Studies have shown that eating fibrous foods can help lower blood pressure, improve your body’s insulin responses, and help with weight loss. And great news, complex carbs are usually high in fiber! 

Fiber-rich foods – specifically soluble fiber – improve your metabolism and the number of helpful bacteria in your gut. The healthier the flora in your intestines, the easier it is to control weight-related health issues including general weight gain. 

Just another way the Mediterranean diet proves whole foods are super foods! 

Mediterranean Diet Recipes for Weight Loss 

While there’s nothing easier than getting fully cooked Mediterranean meals delivered straight to your door, sometimes you just want to improve your cooking skills. If your goal is to find some delicious Mediterranean diet recipes for weight loss, we’re going to make that easier for you with these tasty recipes: 

Charred Shrimp, Pesto, & Quinoa Buddha Bowl 

Calories: 429 Protein: 30.9g Fiber: 72.2g Fat: 22g

Mediterranean-Style Mussels 

Calories: 197 Protein: 11g Fiber: 4g Fat: 9g

Greek-Style Roasted Branzino 

Calories: 257.3 Protein: 41.9g Fiber: 2g Fat: 5.6g

Mediterranean Farro Salad 

Calories: 261 Protein: 8g Fiber: 5g Fat: 15g

Cranberry Walnut Grain-Free Granola 

Calories: 283 Protein: 6g Fiber: ~3g Fat: 24g

Mediterranean Chickpea Skillet 

Calories: 315.1 Protein: 11.2g Fiber: 5.6g Fat: 4.9g

Italian Grilled Eggplant with Basil and Parsley 

Calories: 204 Protein: 2g Fiber: 5g Fat: 19g

The post Dietician’s Guide to Weight-Loss on the Mediterranean Diet appeared first on Fresh n' Lean.

When most people say they want to get in shape, the focus is on their midsection: having a toned stomach and a six-pack is the goal. And while many people have undesirable belly fat that they want to be rid of, especially as they get older, belly fat can also pose serious health risks.  

You may think doing abdominal exercises like crunches or sit-ups every day is the best way to get in shape, but it takes a bit more than that.  

Learning how to lose weight, particularly how to lose belly fat fast, is a common health goal, but it takes focused exercise and diet in order to target that area. These 13 exercises can help you reach your fitness goals in tandem with a healthy, balanced diet.  

Table of Contents 
What Causes Belly Fat? 
Types of Fat & Their Health Risks 
– The Biggest Culprits That Cause Belly Fat 
– How to Lose Belly Fat Fast: Overview 
Exercises To Lose Belly Fat Fast 
– Example Workout Routine (60 min)

What Causes Belly Fat? 

There are many reasons people accumulate excess belly fat. Any combination of poor diet, lack of exercise, sedentary habits, stress, and hormones can contribute to a growing waistline. The main causes of belly fat, however, are contributed to poor diet, age, and your metabolism.  

The type of fat you accumulate can affect how fast and how easily you can lose belly fat. 

Types of Fat & Their Health Risks 

There are two kinds of belly fat: subcutaneous fat, which lies just under the skin, and visceral fat, which surrounds your organs. Women tend to accumulate more subcutaneous fat, and men tend to accumulate more visceral fat. 

Subcutaneous fat is the kind of fat you can feel when you pinch your stomach and is not usually linked to many health issues like visceral fat is. However, it tends to be more “jiggly,” which bothers many people concerned about their weight.  

Having excess visceral fat tends to cause lots of health issues. It is linked to increased insulin resistance, which means a higher risk for diabetes. It has also been found to contribute to inflammation in the body which is linked to increased risk for heart disease, metabolic issues, diabetes, and other issues like depression and psoriasis.  

The Biggest Culprits That Cause Belly Fat 

Foods with trans fats are more likely to cause belly weight gain because they cause inflammation in the body and increase risk for metabolic syndrome, and which makes it difficult to burn fat.  

These foods are the biggest suspects for being high in trans fats: Store-bought baked goods 

· Sugary foods  
· Alcohol 
· Shortening and margarine 
· Frozen dinners 
· Fried food 
· Ice cream 
· Cake mixes and frosting 
· Microwave popcorn 
· Processed meat 
· Nondairy creamers 
· Snack foods (chips, crackers, and cookies, etc.) 

How to Lose Belly Fat Fast: Overview 

To lose belly fat, several adjustments might need to be made depending on what is causing the excess fat. To lose either of the two types of belly fat, exercise and diet are key. The good news is, when you start to lose belly fat, visceral is usually the first to go!  

But this does mean that subcutaneous fat is harder to burn off. Focusing on a low-fat diet, getting enough sleep, reducing stress, and doing fat-burning exercises like HIIT will help with losing subcutaneous fat.  

HIIT involves short periods of exercise alternated with intense bursts of anaerobic exercise and is a great fat burning workout. However, if you’re just starting out, you can start with these easier exercises and work your way up. 

 

Exercises To Lose Belly Fat Fast 

Your weekly exercise routine should include both strength exercises and cardio or aerobic exercises. Weight training helps you burn more calories every day and can improve your resting metabolism while cardio and aerobic exercises specifically burn visceral fat.  

Great cardio to aid with belly fat loss are running, biking, swimming, and cycling, but there are many kinds of exercises that can get your heart pumping. When choosing what cardio to do, make sure you pick something you’ll enjoy, so that it’s not something you’ll dread every time you work out. 

Exercising for at least 1 hour 4 times a week can do wonders for your overall health, including reducing your waistline. Try these 13 exercises to help with your belly fat loss:

Planks 

Lie flat on the floor and raise yourself onto your elbows and toes. Keep your back straight and core tight while you hold this position for as long as you can (aim for at least 30 seconds).

Burpees 

Stand with your feet shoulder-width apart, bending your knees to move into a squat position. Place your hands on the ground at the sides of either foot. Push your hands against the floor and hop backwards until you end up in a plank position. Then, hop forward (with your hands still on the floor) until your feet are almost under your chest. Jump explosively into the air with your arms overhead. Repeat when you land. 

Mountain Climbers 

In a plank position, draw your right knee toward your chest. Then bring your body back into a plank position. Draw your left knee towards your chest and keep alternating your legs while keeping your plank position. 

Russian Twists 

Sit on the floor with your legs out and raised just off the floor. Then slightly bend your knees while leaning backwards. Keep your legs raised, holding your torso at a 45-degree angle and turn your torso to the right. Pause here and focus on squeezing your obliques (move your torso and not just your arms!) Turn your torso to the left and repeat, alternating these movements on each side. 

Incline Running 

Walk or jog on an incline (either outdoors or on a treadmill) for 20-30 minutes. Alternate between jogging and walking every 5-10 minutes.

Sprinting 

Run as fast as you can for 20 seconds, then either slow down or rest for 40 seconds. Repeat for 10 minutes. This can also be done indoors on a treadmill.

Toe Taps 

Lie down flat on the floor and raise your legs in the air until they are at a 90-degree angle. Curl upwards and try to touch your feet with your hands. Raise and lower yourself, trying to get as close to touching your toes as possible.  

Heel Touches 

Lie down with your legs flexed upright and feet flat on the floor. Keeping your feet shoulder length apart, raise your head slightly and bend sideways to the right while trying to touch your right heel. Keep your head raised and bend sideways the other way while trying to touch your other heel.

Leg Raises 

Lie down flat with your legs straight out and your arms at your sides. Lift your feet off the floor until your body is at a 90-degree angle. Slowly bring your legs back down and right before they touch the floor, raise them again and repeat.

Kettlebell Swing 

While holding a kettlebell, bend at the hips with the kettlebell hanging straight downward. Rock your body back slightly and swing the kettlebell back between your legs. While squeezing your glutes, thrust your hips forward, swinging the kettlebell forward. Swing the kettlebell back and forth, keeping your glutes and core tight.  

Reverse Crunch 

In a sitting position with your legs out, flex your knees and place your feet flat on the floor. Lean back and support your body with your elbows, then lift both legs off the floor. Bring your knees to your head, then bring your legs down to the starting position and repeat. 

High Knees 

Stand with your feet hip-width apart. While standing in place, bring your right knee as close to your chest as you can. Hop to your left foot and try to do the same.  Jog in place alternating legs, trying to bring each knee as high up as you can each time.

Jump Rope 

Focus on skipping as long as you can while keeping your knees loose and your core engaged. 

Example Workout Routine (60 minutes) 

1. Sprint on and off for 1 mile or jog lightly at an angle for 20 minutes 
2. 10 burpees 
3. 90 seconds of mountain climbers 
4. 10 reverse crunches 
5. 50 high knees 
6. 25 Russian twists 
7. 1 minute plank 
8. 20 kettlebell swings 
9. 50 toe touches 
10. 100 jump rope skips  

The post 13 Easy Exercises to Lose Belly Fat Fast (Science-Backed) appeared first on Fresh n' Lean.

SUMMARY

Losing weight takes time, consistency, and patience! Losing it too quickly can actually be a health risk! Learning to have healthy weight loss expectations can shape your weight loss journey in a positive way. 

When you’re trying to lose weight, progress can feel slow or even non-existent. Wanting to drop 10-20 pounds in a month WOULD be great, but unfortunately, it’s not ideal. And losing weight too fast is neither good for your body, nor sustainable in the long run! To keep the weight off long-term while still staying healthy, steady, consistent progress should be maintained. But how to do this?  

This blog will teach you how to determine what safe amount of weight to lose in a month is, and how you can stay on track with your weight loss journey. 

How Much Weight Can You Ideally Lose in a Month? 

While the amount of weight you can lose will really depend on the person, commonly, you should expect to lose from 1 to 2 pounds a week, or about 4-8 pounds a month.  

Someone with a higher body weight might expect to lose more weight than someone with a higher body weight, but this may not always be the case. Genetics, diet, health conditions, hormones, biological sex, and level of physical activity play into weight loss.  

Men Vs. Women 

Men typically lose weight faster than women because they have a higher metabolic rate and more lean muscle mass than body fat. This contributes to how many calories they burn, and how much fat they burn per day.  

Lean muscle mass and a fast metabolism will burn more calories, so when they start a weight loss diet, they usually drop weight faster because their body is getting less calories than it is used to getting. Men also tend to accumulate visceral fat (in the stomach), which is easier to lose. 

Meanwhile, women tend to have high body fat percentages, most of which is subcutaneous fat (in the butt, thighs, and hips), which is harder to burn off. 

Hormones & Weight Loss 

Because hormones play a large role in weight loss, you can expect your weight to fluctuate when your hormones do. This is why it’s also no surprise a menstrual cycle can cause fluctuations in weight, as can menopause.  

Some kinds of estrogen can play a role in your weight, which is why menopausal women tend to gain weight during that time of their life. Having a higher level of testosterone, meanwhile, can help with weight loss.  

Weight Fluctuations From Day-to-Day 

Weight gain can also be affected by the amount of water and salt in your body. Drinking too much water, not enough water, or loading up on salty foods can cause the scale to tip as much as 4lbs a day.  

Eating other foods that don’t agree with you like gluten, processed snacks, fried food, or sugary treats can also cause bloating and weight gain, if even for a short amount of time.  

How To Lose Weight in a Healthy Way 

Burning more calories than you consume is the best and most straightforward way to lose weight. One pound is equal to about 3,500 calories, which means you would have to eat 500-1,000 calories less per day than that to lose about a pound each week.  

As a general rule, you can expect to lose more weight in a month the more you cut back on calories:  

• 500 daily calorie deficits: 1 pound per week 
• 1,000 daily calorie deficits: 2 pounds per week 
• 1,500 daily calorie deficits: 3 pounds per week 
• 2,000 daily calorie deficits: 4 pounds per week 

But it’s not just about eating less calories (though that’s a big part of it!). Healthy weight loss involves a balanced diet, exercise, and making a few lifestyle choices. Making measurable and obtainable goals for your weight loss will guarantee your success. 

Healthy Eating 

Fad diets are not the way to go. When we say you need a healthy diet to lose weight, we mean balanced eating that gives your body what it needs by replacing less-than-good-for-you food with GREAT-for-you-food. Undereating usually leads to a slower metabolism, which does not help with weight loss.   

That means getting the right amount of carbs, protein, vitamins, minerals, calories, sodium, and other nutrients the body needs. Depriving yourself of food is definitely not a safe way to lose weight.  

Having meals prepped and ready will help you cut back on convenience food and can help with proportions. A meal delivery plan will even help you save time with cooking, so you don’t have to worry about portioning or hitting macros.  

Proper Nutrition 

Eating more whole foods like vegetables, fruits, lean meats, nuts, and seeds and less processed foods is the best way to stay healthy while getting the nutrition your body needs.  

Replacing refined carbs with complex carbs in general, will help you manage your hunger better while still staying within a healthy calorie thresh hold. Complex carbs keep you fuller for longer, and take longer to digest, which means the body can use them for energy and improve your metabolism.  

Here’s a great list of foods high in complex carbs: 

· Whole wheat bread 
· Whole grain pasta 
· Brown rice 
· Corn 
· Peas 
· Chickpeas 
· Millet 
· Whole grain oats 
· Quinoa 
· Beans 

Exercise 

The American Heart Association states that adults need a minimum of 150 minutes a week of moderate cardio activity or 75 minutes a week of vigorous cardio activity.  

Moderate cardio activity includes:  

• Water aerobics 
• Tennis 
• A brisk walk 
• Riding a bike 
• Doing yard work 

Vigorous activity can include: 

• Jogging 
• Running 
• Swimming laps in a pool 
• Riding a bike on hills 
• Playing basketball 

Lifestyle Adjustments 

Getting more sleep can help with weight loss and in turn, sleep deprivation can lead to weight gain. When you’re tired, your body generates high levels of a hormone called ghrelin (the “hunger hormone”), and suppresses the hormone leptin which usually causes overeating.  

Similarly, stress releases cortisol in the body, which controls how your body uses fat, protein, and carbs for energy. Higher levels of cortisol can give you an appetite and cause you to crave sweets and fatty foods.  

Making sure you get enough sleep and finding ways to reduce stress will have a positive impact on your weight loss every month.  

Pitfalls to Avoid When Trying To Lose Weight 

Weight loss can be challenging, if only because you are your biggest enemy. Focusing only on the scale, or the way your pants fit can make you feel like you’re not moving forward.  

Don’t get discouraged! Noticeable weight loss can take a couple of weeks or months (and remember, your weight can fluctuate from day to day!), but as long as you stay on track, you will get results. If the number on the scale isn’t moving, move on to measuring your waist with a tape measure to see more accurate results.  

Other ways you can sabotage yourself are: 

· Exercising too much or too little 
· Choosing packaged food labelled “diet” or “low fat” 
· Overestimating how many calories you burn while exercising 
· Underestimating how many calories you’re eating every day 
· NOT counting your calories or keeping track of what you eat 
· Not eating enough protein or fiber 
· Snacking when bored 
· Eating “empty calories” 
· Drinking sugary beverages 
· Not reading food labels 

The tried-and-true way to lose weight is to watch what you eat, eat less fast food, work out frequently, do cardio, and choose fresh, whole foods. But most importantly, setting goals you know you can reach will do you good in the long run. 

Weight loss is different for everybody and finding a plan that works for you will keep you moving forward.

The post How Much Weight Can You lose in a Month? (Nutritionist Guide) appeared first on Fresh n' Lean.

Download your complete paleo diet food list here

Table of Contents 
What is Paleo? 
What You Can Eat on the Paleo Diet 
Foods That Are Off Limits 
Modified Paleo Diet  
Example Paleo Diet Food List 
Benefits of the Paleo Diet 
Things to Consider Before Starting a Paleo Diet 

What is Paleo? 

In simple terms, the paleo diet involves eating foods that mirror what early humans ate during the Paleolithic era (nuts, seeds, meat, veggies, etc.) More specifically, it consists of only eating foods that were around before farming and modern processing techniques. This narrows down the diet to local, organic, non-GMO, whole produce and meats – anything a hunter-gatherer would have eaten.  

By avoiding processed foods and eating more fruits and vegetables, paleo dieters can better reduce harmful inflammation, stabilize blood sugar, and improve heart health, energy levels, and more.  

Paleo Diet Modifications 

Many people modify their paleo diets to better fit their needs. In fact, the paleo diet is often considered a guideline for cleaner eating, rather than a strict regime to stick to.  

Paleo diets can be updated as needed and can include things like some dairy, legumes, or whole grains to create a more well-rounded diet. Making these adjustments can also make a difference in your diet plan success because it can add a few “indulgent” foods to make mealtime more enjoyable.  

As long as you make the healthiest choices with all your selections you can make a successful modified paleo diet plan: choose low-fat, whole grain, and organic as much as possible, and support your diet with lots of whole foods and cut back on highly processed foods with little-to-no nutritional value as much as possible. 

What You Can Eat on the Paleo Diet 

A rule of thumb to follow is, if your ancestors could find it in the wild, you can eat it. That list would typically include: 

• Grass-Fed Beef 
• Wild Caught Fish & Seafood 
• Fruits 
• Vegetables 
• Nuts 
• Seeds 
• Olive, Avocado, and Coconut oils 
• Eggs 
  
  

Grass Fed Beef Vs. Grain Fed Beef 

Research has shown that grass-fed meat is better for heart and brain health since it tends to be lower in fat and higher in omega-3 fatty acids. Grain-fed or “grain-finished” animals tend to reach their goal weights faster and will naturally have more fat. This means meat that is higher in calories.  

The quality of beef improves with grass-fed animals as well. Grass-fed beef will have a leaner fat content and less marbling, while grain-fed will have higher fat and more marbling, which affects flavor. Choose grass-fed beef if you’re looking to: 

• Reduce your fat intake 
• Improve heart health 
• Get more antioxidants 

While the type of meat you choose is a matter of preference, grass-fed is all-around a better choice if you are looking to follow a heart-healthier paleo plan.  

Wild Caught Fish & Seafood Vs. Farm-Raised 

Like beef, there are two different choices when it comes to your seafood and fish: wild caught and farm raised. Wild caught fish and seafood (as the name implies) come from their natural habitats, and farm-raised fish are raised in tanks. The pros and cons of each vary between nutritional value, cost, sustainability, and quality. 

Wild caught fish are usually lower in saturated fat and have slightly higher levels of omega-3 fatty acids because of a more diverse diet. Farm-raised fish are more likely to have higher levels of contaminants or disease due to their captivity conditions. They are often fed antibiotics and have less nutritional value due to a less diverse diet. Most farm-raised fish, however, tend to be more sustainable and are cost friendly.  

While the paleo diet emphasizes “natural” wild-caught fish, it is important to remember that times have changed since the Paleolithic era, and budget, environmental factors, and added hormones must be considered when selecting food. When choosing, weigh the benefits of each and decide which areas are most important to you.  

(You can read more about the pros and cons of fish sources here and here.) 

Foods That Are Off-Limits 

In general, the golden rule is to avoid anything processed. That means packaged snacks like cookies and chips, tofu, canned fish, cheeses, and baked goods. Basically, if any food has been preserved, canned, baked, dried, or altered in any way in order to prepare it, it’s considered processed.  

Here are examples of processed foods to stay away from: 

• Soda 
• Syrups and Jams 
• Fast Food & Fried Foods 
• Muffins, Cupcakes, and Cookies 
• Candy 
• Chocolate 
• Sauces, Dressings, Gravy 
• Frozen Meals 
• Sausages, Hot Dogs, and Deli Meats 
• Cereals 
• Canned Vegetables 
• Ice Cream 

Some people choose to follow a dedicated paleo diet and exclude even more items. A strict paleo plan does not allow: 

• Beans, Peanuts, Peas, & Legumes 
• All Refined Sugar 
• Refined Vegetable Oils 
• Salt 
• All Grains (Including Whole Wheat, Barley, & Oats) 
• Cheese & Milk 
• Starchy Vegetables 

This level of restriction is often discouraged by health experts because dairy, legumes, and whole grains are beneficial to your health. Eliminating them completely may cause you to miss out on important minerals, fiber, and vitamins. For this reason, an adapted or modified paleo diet may be healthier and more ideal for the long-term.  

Modified Paleo Diet  

Adjust your diet to better fit your needs! Because paleo can restrict foods that give your body important nutrients, it’s important to make it work for you.  

Paleo might also take away some of the foods you already love, which can make it hard to stick to your diet. A relaxed plan will still give you the benefits of paleo while still letting you indulge in a broader selection of foods. 

Love cheese? Allow yourself a serving of low-fat mozzarella or feta every now and then! Is bacon a staple in your morning routine? Have a couple slices of turkey bacon with the fat trimmed off! Craving dessert? Have a piece of dark chocolate! Finding the healthiest option for these foods is key! 

Modified paleo plans allow you to still enjoy: 

• Low-Fat Milk 
• Low-Fat Yogurt 
• High Sugar Fruits 
• Starchy Vegetables 
• Quinoa & Brown/Wild Rice 
• Whole Wheat Breads 
• Butter 
• Turkey Bacon & Sausage 
• Dark Chocolate 
• Wine & Beer 
• Sweeteners like Stevia & Spirulina 

Limiting Dairy and Carbs on Your Paleo Diet Food List 

You may think limiting your intake of carbs and dairy is good for you, but the truth is our body needs carbohydrates for energy and calcium and other micronutrients from dairy to stay healthy.  

While it’s true some diets (like the keto diet) encourage you to limit carbs and force your body to burn fat for energy instead, this is not ideal in the long run. The truth is, complex carbs and low-fat dairy have lots of benefits like fiber, protein, calcium, Vitamin D, and more. If you cut them from your diet completely you will be missing out on lots of health benefits! 

Example Paleo Diet Food List 

This list does not follow a strict paleo regime, but it is still considered highly paleo appropriate. If you want to be stricter with your diet, skip shopping for any grains or dairy products (bolded products) included on this paleo diet food list.  

Shopping Tips 

Not all products labelled paleo-friendly will align with your diet goals! Some may include foods you have chosen to avoid, and others may have hidden sugars or grains, altering their calories and carb content.  

Keep an eye out for organic, grass-fed, and no added sugar labels while shopping to find the best paleo diet foods, but always check the nutrition label to make sure there are no surprise ingredients! Just because a package says “no added sugar” or “low salt” does not mean they are sugar or sodium free.  

Also be sure a food’s nutritional content is beneficial too! Snacks with empty calories won’t do you any favors. Try choosing items that have a variety of nutrients, vitamins, and fiber.  

Benefits of the Paleo Diet 

Paleo is beneficial for a few reasons: it adds more fruits and vegetables to your diet, it encourages you to seek out healthier food options, it removes processed foods high in trans fats, and lowers the amount of carbohydrates you eat. Because of this, paleo may help with several health issues: 

• Promotes weight loss 
• Stabilizes blood sugar, and boosts insulin sensitivity 
• Reduces blood pressure 
• Lowers triglycerides 
• Helps with diabetes 
• Improves heart health 
• Improves cholesterol 
  
  
  

Things to Consider Before Starting a Paleo Diet 

Paleo might be considered too strict for modern-day shoppers. Having to search for non-GMO, non-processed, no sugar, grain-free items is not always ideal when you’re on a budget. It’s also not always ideal when you’re in a hurry and don’t have time to cook a full meal. Like most diets, paleo works best if you have access to healthy foods and are smart about meal prepping.  

It’s also important to consider your personal nutrition goals. Strict paleo diet food lists may not work for you if you’re missing out on beneficial ingredients like whole grains and legumes. Try adding foods that are restricted from a strict paleo diet to be more well-balanced.  

Working with a dietician is never a bad idea if you don’t know where to start! And if you need extra help figuring out how to make delicious paleo approved meals, the Fresh N Lean kitchen can always take care of that for you.  

The post Complete Paleo Diet Food List (Downloadable PDF) appeared first on Fresh n' Lean.

And if you’re looking for an even faster and more affordable way to eat on the Mediterranean diet, let us do the meal prep for you with our Mediterranean diet plan! Get fresh meals delivered straight to your door every week, no cooking or shopping required. 

Table of Contents 
Breakfast 
–Egg in a Hole Peppers & Salsa 
–Caprese Avocado Toast 
–Spinach & Feta Wrap 
–Blueberry Muffins 
–Tahini Apple Toast 
–Mango Strawberry Smoothie 
–Smoked Salmon Waffles 
Lunch 
–Chicken, Broccoli, Tomato, Quinoa Bowl 
–Herb Portobello Turkey Burgers 
–Spaghetti Squash Pasta 
–Garlicky Greens with Harissa Yogurt 
–Healthy Shrimp Scampi 
–Mediterranean Tuna Salad 
–Spicy Cauliflower Rice & Ground Turkey 
Dinner  
–Turkey Meatballs 
–20 Minute White Bean Soup 
–Grilled Balsamic Chicken with Olive Tapenade 
–Coconut Cod Stew with Rice 
–Tilapia Fish Tacos 
–Creamy Butternut & Apple Soup 
–Broiled Spanish Mackerel 

Breakfast 

Egg in a Hole Peppers & Salsa 

Calories: 385  Fat: 19.5g  Total Carbs: 14.2g    
Net Carbs: 8.3g  Fiber: 5.9g  Protein: 15.1g   

“Egg in a hole” traditionally involves cutting a hole in bread or toast and grilling an egg in the center on a skillet. Replacing the toast with bell pepper rings makes this recipe more Mediterranean diet friendly.  

Caprese Avocado Toast 

Calories: 329  Fat: 12g  Total Carbs: 25g    
Net Carbs: 17g  Fiber: 8g  Protein: 12g   

Refreshing basil on delicious, toasted bread is balanced with the acidity of tomato and balsamic glaze. Out of any of these Mediterranean diet recipes, this is a popular breakfast option because it has a great balance of flavors.  

Spinach & Feta Wrap 

Calories: 154  Fat: 9g  Total Carbs: 17g    
Net Carbs: 12g  Fiber: 5g  Protein: 3g   

Nothing’s faster than a wrap! Stuff with fresh arugula, mozzarella, avocado, and basil for a refreshing morning on-the-go Mediterranean breakfast.  

Blueberry Muffins 

Calories: 204  Fat: 14.6g  Total Carbs: 14.9g    
Net Carbs: 12.9g  Fiber: 52.9g  Protein: 5.8g   

Blueberries are packed with antioxidants, vitamins, and low in sugar. These muffins use blueberries and other low-carb options like almond and coconut flour for a healthy muffin Mediterranean diet recipe.  

Tahini Apple Toast 

Calories: 198  Fat: 8.6g  Total Carbs: 26g    
Net Carbs: 22g  Fiber: 4g  Protein: 7g   

Tahini is a paste made from sesame seeds, making it a great way to incorporate more anti-inflammatory foods into your diet.  

Mango Strawberry Smoothie 

Calories: 156  Fat: 1g  Total Carbs: 33g    
Net Carbs: 30g  Fiber: 3g  Protein: 7g   

Though higher in carbs, this is a healthy option because it uses whole fruits, Greek yogurt, turmeric, and ginger which all support the Mediterranean diet.  

Smoked Salmon Waffles 

Calories: 320  Fat: 14g  Total Carbs: 31g    
Net Carbs: 30g  Fiber: 1g  Protein: 17g   

These are savory waffles made from red onion, dill, flour, and milk (remember, dairy and white flour should be limited on the Mediterranean diet!) and topped with capers and salmon.  

Lunch  

Chicken, Broccoli, Tomato Quinoa Bowl 

Calories: 481  Fat: 23g  Total Carbs: 45g    
Net Carbs: 30g  Fiber: 7g  Protein: 24g   

Quinoa is a great high protein choice to fill you up. Combined with roasted broccoli, tomato, and grilled chicken, this bowl is a lot of energy packed into one meal.  

Herb Portobello Turkey Burgers 

Calories: 340  Fat: 25g  Total Carbs: 13.8g    
Net Carbs: 9.4g  Fiber: 4.4g  Protein: 27.9g   

Mediterranean diet recipes with a high amount of fat may sound bad, but they are usually good fats! This burger has 4 grams of saturated fat and is low in carbohydrates and sugar because it uses portobello mushrooms for buns instead of bread.  

Spaghetti Squash Pasta  

Calories: 260  Fat: 16g  Total Carbs: 25g    
Net Carbs: 18g  Fiber: 7g  Protein: 7g   

Spaghetti made from shredded squash can satisfy those pasta cravings without packing too much of a caloric punch.  

Garlicky Greens with Harissa Yogurt 

Calories: 289  Fat: 7.2g  Total Carbs: 24g    
Net Carbs: 15g  Fiber: 9g  Protein: 23g 

Leeks, broccoli, dill, and kale make up the “greens” part of this dish while garlic, lemon juice, and chili bring the flavorful garnish.  

Healthy Shrimp Scampi 

Calories: 378  Fat: 8g  Total Carbs: 41g    
Net Carbs: 35g  Fiber: 6g  Protein: 38g 

Shrimp scamp is a buttery, garlicky lunch option that is easy to make in under an hour.  

Mediterranean Tuna Salad 

Calories: 361  Fat: 23g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 34g 

This recipe doesn’t use mayonnaise, but it does have a tangy citrus lemon herb dressing and mixed with fresh veggies for a refreshing crunch.  

Spicy Cauliflower Rice & Ground Turkey 

Calories: 443  Fat: 31g  Total Carbs: 18g    
Net Carbs: 11g  Fiber: 7g  Protein: 28g 

Enjoy as a small side dish or chow down an entire bowl! Mediterranean diet recipes are elevated using the spices in this dish including turmeric, cumin, garlic, and paprika. 

Dinner 

Turkey Meatballs 

Calories: 328  Fat: 22g  Total Carbs: 2g    
Net Carbs: 2g  Fiber: 0g  Protein: 30g 

These meatballs take 10 minutes to prep and 10 minutes to cook for a tasty dish ready in under half an hour.  

20 Minute White Bean Soup 

Calories: 356  Fat: 21g  Total Carbs: 33g    
Net Carbs: 24g  Fiber: 9g  Protein: 11g 

This recipe is also gluten-free and vegan, so it makes a great crossover recipe for other dietary needs.  

Grilled Balsamic Chicken with Olive Tapenade 

Calories: 431  Fat: 32g  Total Carbs: 10g    
Net Carbs: 9g  Fiber: 1g  Protein: 23g 

Chicken is high in protein and can be incorporated occasionally into your Mediterranean diet recipes. Just make sure it’s lean, white meat with as much fat trimmed off as possible! 

Coconut Curry Cod Stew with Rice 

Calories: 382  Fat: 11.3g  Total Carbs: 49.5g    
Net Carbs: 44.2g  Fiber: 5.3g  Protein: 19.2g 

Cod is a cheaper fish option to fuel your fatty fish requirements. This dish is paired with sweet potatoes and rice seasoned with curry powder, ginger, and garlic.  

Tilapia Fish Tacos 

Calories: 309  Fat: 6g  Total Carbs: 33g    
Net Carbs: 31g  Fiber: 2g  Protein: 29g 

Use whole wheat tortillas as a healthier taco option for this delicious fish taco recipe! 

Creamy Butternut & Apple Soup 

Calories: 202  Fat: 7g  Total Carbs: 37g    
Net Carbs: 28g  Fiber: 9g  Protein: 3g 

This soup is loaded with fiber and lots of nutrients and guaranteed to help you finish your day with a hearty meal.  

Broiled Spanish Mackerel 

Calories: 259  Fat: 20.9g  Total Carbs: 3g    
Net Carbs: 2.7g  Fiber: 1.3g  Protein: 16.2g 

Follow this recipe for a fast and nutritious dinner that’s ready in 15 minutes! Just marinate your fillet with paprika, lemon, pepper, and olive oil and broil to perfection.  

The post 21 Mediterranean Diet Recipes (Quick & Easy) appeared first on Fresh n' Lean.

Eating more protein will keep you fuller for longer and help keep your body in tip top shape. Stay on track with these hand-picked high protein breakfast recipes perfect for weight loss, fitness, and all-around better eating health goals.  

Table of Contents 
Southwest Tofu Scramble 
Greek Yogurt French Toast with Apples 
Spinach and Pepper Frittata 
Slammin’ Smoked Salmon Sandwich 
Poached Egg Avocado Toast 
Peanut Butter Cup Overnight Oats 
Sweet Potato, Sausage, Kale Casserole 
Chickpea Omelette 
Sweet Potato Black Bean Burrito 
Cottage Cheese Protein Pancakes  

Southwest Tofu Scramble 

Calories: 212  Fat: 15.1g  Total Carbs: 7.1g    
Net Carbs: 5g  Fiber: 2.1g  Protein: 16.4g   

The seasonings for this dish combine in a perfect blend of southwestern flavors. AND it’s egg free, for those of you tired of egg-only protein breakfasts! 

Greek Yogurt French Toast with Apples 

Calories: 370  Fat: 12g  Total Carbs: 48g    
Net Carbs: 41g  Fiber: 7g  Protein: 21g   

Whole wheat toast, eggs, Greek yogurt, and pecans makes this hearty protein breakfast the perfect combination of indulging and energizing. 

Spinach and Pepper Frittata 

Calories: 198  Fat: 10g  Total Carbs: 5g    
Net Carbs: 3g  Fiber: 2g  Protein: 22g   

You can easily make frittatas like this one ahead of time for easy grab and go breakfast options all week long. Just refrigerate and heat when you’re ready to eat (much like our meals available on our Protein+ plan!) 

Slammin’ Smoked Salmon Sandwich 

Calories: 242  Fat: 10g  Total Carbs: 33g    
Net Carbs: 26.g  Fiber: 7g  Protein: 15g   

Salmon is high in protein and is also full of healthy fats like Omega-3s. Using a whole wheat English muffin for this recipe will reduce your calorie and carbohydrate intake, making it even healthier. 

Poached Egg Avocado Toast 

Calories: 393  Fat: 20.4g  Total Carbs: 30.1g    
Net Carbs: 22.4.g  Fiber: 7.7g  Protein: 23.3g   

Ah, the classics. You really can’t beat avocado toast and eggs for breakfast, can you? 

Peanut Butter Cup Overnight Oats 

Calories: 350  Fat: 7.9g  Total Carbs: 33.4g    
Net Carbs: 21.9g  Fiber: 11.5g  Protein: 26.3g   

This recipe uses protein powder to amp up the protein content, but even without it, the oats, almond milk, yogurt, and peanut butter still make this a great high protein breakfast recipe. 

Sweet Potato, Sausage, Kale Casserole 

Calories: 315  Fat: 19g  Total Carbs: 16g    
Net Carbs: 14g  Fiber: 2g  Protein: 24g   

If you like a nice helping of sausage in the morning: turkey is your friend! Turkey sausage tends to be lower in saturated fat, calories, and is all around leaner and healthier than pork sausage. This casserole uses turkey sausage making it a leaner breakfast option.  

Chickpea Omelette 

Calories: 297  Fat: 16g  Total Carbs: 26g    
Net Carbs: 20g  Fiber: 6g  Protein: 11g   

Chickpeas are very high in protein and are also considered a “complete protein” because they contain all nine essential amino acids your body needs to stay healthy. They’re also low in cholesterol and make a perfect egg replacement for healthy vegan breakfast options.  

Sweet Potato Black Bean Burrito 

Calories: 123  Fat: 1.1g  Total Carbs: 24.3g    
Net Carbs: 19g  Fiber: 5.3g  Protein: 4.5g   

Add black beans and other types of beans to your breakfast burrito to add more natural fiber and protein to your breakfasts, just like this recipe has.  

Cottage Cheese Protein Pancakes 

Calories: 109  Fat: 3.6g  Total Carbs: 12.5g    
Net Carbs: 12.1g  Fiber: 0.4g  Protein: 8.2g   

If you’re looking for a little more protein content, you can add peanut butter, protein powder, or almond flour to the mix, or top with Greek yogurt before enjoying! 

Looking for an easier way to have healthier, high protein breakfast foods and more? We’ll make them for you and deliver them straight to your door with our Protein+ plan and other ready to eat meal plans!  

The post 10 Best High Protein Breakfasts (According to a Nutritionist) appeared first on Fresh n' Lean.

If you’d rather have someone else do the cooking, try our Mediterranean Diet meal plan, full of fresh, delicious entrees that are done-for-you and ready in minutes!

Table of Contents 
Strawberry-Thyme Millet Bowl 
Avocado, Fruit, and Citrus Bowl 
Rosemary, Tomato, & Feta Egg Sandwich
Orange Shakshuka 
Apple Walnut Muesli 
Peach & Cherry Frozen Yogurt Bark 
Blueberry Coconut Energy Bites 
Oat Chia Banana Muffins 
Triple Berry Smoothie Bowl 
Savory Vegetarian Waffles 
Easy Sweet Potato Toast 
Crustless Tuna Breakfast Quiche 
Flourless Chocolate Oatmeal Muffins 
Wild Salmon & Smashed Cucumber Grain Bowl 
Shrimp & Cauliflower Grits 
Snow Pea & Ricotta Toast 
Gluten-Free Buckwheat Pancakes 
Sweet Potato Hash with Eggs 
Eggplant Walnut Dip with Toasted Pita 
Crispy White Beans with Greens 
Strawberry Blueberry Banana Smoothie 

Strawberry-Thyme Millet Bowl 

Calories: 358  Fat: 11g  Total Carbs: 54g    
Net Carbs: 47g  Fiber: 7g  Protein: 11g   

If you’re unfamiliar with millet, it is a whole grain that is similar in taste to frosted flakes! It’s a light, nutty seed-like food that resembles a blonde version of quinoa. It makes for a perfect base for many Mediterranean diet breakfasts that include fruits, yogurt, nuts, honey and more, much like this recipe from Prevention has! 

Avocado, Fruit, and Citrus Bowl  

Calories: 130  Fat: 6g  Total Carbs: 22g    
Net Carbs: 17g  Fiber: 5g  Protein: 2g   

Can’t get much simpler than this! Toss your favorite fruits with some avocado and zesty orange and lemon and you’re good to go!  

Rosemary, Tomato, & Feta Egg Sandwich 

Calories: 242  Fat: 11.7g  Total Carbs: 25g    
Net Carbs: 18.8g  Fiber: 6.2g  Protein: 13g   

A hearty morning meal packed with herbs and tangy low-fat feta cheese. Perfect for on the go! 

Orange Shakshuka 

Calories: 179  Fat: 11g  Total Carbs: 12g    
Net Carbs: 10g  Fiber: 2g  Protein: 7g 

Shakshuka dishes are part of classic Mediterranean diet breakfasts that typically use poached eggs, tomatoes, and peppers. This version uses butternut squash earthy herbs for an autumn version of the dish. Cook this fast and easy in a pan and serve with whole wheat pita! 

Apple Walnut Muesli 

Calories: 324  Fat: 6g  Total Carbs: 56g    
Net Carbs: 48g  Fiber: 8g  Protein: 15g 

Muesli can be a healthier alternative to cereals, granola, and oatmeal – it’s made with rolled oats, nuts, seeds, and sometimes dried fruit. It’s packed with fiber which will keep you fuller, longer. 

Peach & Cherry Frozen Yogurt Bark 

Calories: 107  Fat: 3g  Total Carbs: 14g    
Net Carbs: 13g  Fiber: 1g  Protein: 6g 

This shouldn’t even really qualify as a recipe since this bark is SO easy to make. Spread out Greek yogurt on a pan, top with delicious cherries and peaches, and freeze overnight. In the morning, just break off a piece to much on! 

Blueberry Coconut Energy Bites 

Calories: 165  Fat: 9g  Total Carbs: 19g    
Net Carbs: 15g  Fiber: 4g  Protein: 4g 

These work as a snack or a Mediterranean diet breakfast on the go. Pop a few in your mouth for an instant energy boost in a chewy, nutty treat.  

Oat Chia Banana Muffins 

Calories: 194  Fat: 7g  Total Carbs: 29g    
Net Carbs: ~14g  Fiber: ~15g  Protein: 4g 

This recipe also doubles as a vegan breakfast option. Prep time takes about 15 minutes for a delicious cinnamon muffin you can store for later and munch on whenever you’re in a morning rush.  

Triple Berry Smoothie Bowl 

Calories: 98  Fat: 0.5g  Total Carbs: 22.4g    
Net Carbs: 18.2g  Fiber: 4.2g  Protein: 2.2g 

This is where frozen fruit mixes come in handy! Blend everything together and top with almond butter, chia seeds, and chopped nuts for a much healthier smoothie bowl than you’ll get at any juice bar. 

Savory Vegetarian Waffles 

Calories: 93  Fat: 4g  Total Carbs: 11g    
Net Carbs: 9g  Fiber: 2g  Protein: 5g 

The secret to eating more vegetables is by disguising them as fun foods like waffles. If you have trouble finding ways to eat vegetables or find plain vegetables boring, this recipe creates a crispy fritter waffle packed with nutrients and a low carb count.  

Easy Sweet Potato Toast 

Calories: 22  Fat: 1g  Total Carbs: 5g    
Net Carbs: 4g  Fiber: 1g  Protein: 1g 

Literally all you do is cut a sweet potato long ways and bake. Boom! Schmear with almond butter or low-fat cream cheese, drizzle with balsamic vinaigrette and feta, or top with lox.  

Crustless Tuna Breakfast Quiche 

Calories: 125  Fat: 6g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 13g 

Quiches are a classic easy breakfast indulgence, and this one has a Mediterranean spin by adding tuna, basil, oats, and zucchini. It can also be made gluten and dairy free too!  

Flourless Chocolate Oatmeal Muffins 

Calories: 234   Fat: 16g  Total Carbs: 20g    
Net Carbs: 16g  Fiber: 4g  Protein: 6g 

Indulge in a sweet breakfast made of chocolatey goodness. This recipe doesn’t use any flour which simplifies the baking process (beginner’s bakers, breathe a sigh of relief!) 

Wild Salmon & Smashed Cucumber Grain Bowl 

Calories: 210  Fat: 11g  Total Carbs: 17g    
Net Carbs: ~13g  Fiber: ~4g  Protein: 12g 

Farro is another great option to replace other forms of grains like rice. This bowl features a mixture of ingredients that resemble poké (except the salmon’s cooked!) 

Shrimp and Cauliflower Grits  

Calories: 308  Fat: 18g  Total Carbs: 13g    
Net Carbs: ~8g  Fiber: ~5g  Protein: 24g 

These grits are made from riced cauliflower instead of hominy or cornmeal. Add a side of arugala and you’ve incorporated 2 more servings of vegetables into your day. 

Snow Pea & Ricotta Toast 

Calories: 131  Fat: 5.5g  Total Carbs: 17g    
Net Carbs: 15g  Fiber: 2g  Protein: 4g 

Sliced snow peas sounds like a peculiar thing to add on top of toast, but this spread winds up feeling similar to an avocado spread. Just make sure to use whole wheat bread to make this dish Mediterranean-friendly. 

Gluten-Free Buckwheat Pancakes 

Calories: 140  Fat: 3g  Total Carbs: 24.7g    
Net Carbs: 21.7g  Fiber: 3g  Protein: 5.6g 

Each pancake is only 70 calories so don’t feel guilty about having a few! Top with fruit or low-fat Greek yogurt instead of syrup to avoid unnecessary processed sugar.  

Sweet Potato Hash with Eggs 

Calories: 486  Fat: 30g  Total Carbs: 32g    
Net Carbs: 27g  Fiber: 5g  Protein: 21g 

Seasoned sweet potatoes, mushrooms, red peppers, and onions make for a savory Mediterranean breakfast that’s baked to perfection.  

Eggplant Walnut Dip with Toasted Pita 

Calories: 40  Fat: 2g  Total Carbs: 4g    
Net Carbs: 3g  Fiber: 1g  Protein: 1g 

Try this recipe for a big serving that doubles as a lunch side or a snack. It’s great for meal prep and can be made ahead and stored for up to a week.  

Crispy White Beans with Greens 

Calories: 301  Fat: 15.5g  Total Carbs: 26.5g    
Net Carbs: 20.1g  Fiber: 6.4g  Protein: 15.5g 

Add beans to your morning nosh for a fast protein boost! Top with an egg to give yourself more fuel for the day and this is one of the easiest Mediterranean diet breakfasts to make.  

Strawberry Blueberry Banana Smoothie 

Calories: 335  Fat: 16.9g  Total Carbs: 45.8g    
Net Carbs: 38.6g  Fiber: 7.2g  Protein: 6.8g 

And last but not least, a classic smoothie! It’s better to blend your fruits than to juice them so that you get all of the fiber and nutrients from their pulp! This smoothie is sweet and full of antioxidants made to help you start your day on the right foot.  

The post 21 Easy Mediterranean Diet Breakfasts (For Beginners) appeared first on Fresh n' Lean.

Still too shaky in the kitchen to try some of these keto recipes? Let us do the hard work for you and get fully prepared keto meals delivered straight to your door! 

Table of Contents 
Grilled Chicken with Avocado Salsa 
Smoky Spanish Beef Stew with Olives 
Oven Baked Garlic Parm Ribs 
Keto Egg Salad 
Easy Keto Ground Beef Meatloaf 
BBQ Pulled Pork with Spicy Slaw 
Cauliflower Coconut Milk Curry 
BLT Stuffed Avocados 
Cajun Keto Shrimp 
Turkey Bacon Ranch Pinwheels 
Broccoli Cheese Keto Soup 
General Tso Keto Chicken 
Keto Pad Thai 
Ground Beef Keto Casserole 
Zero Carb Salmon Patties 
Zucchini Keto Sliders 
Cheesy Shrimp and Grits 
Keto Charcuterie Board 
90 Second Personal Pan Pizza 
Keto Ramen Soup 

Grilled Chicken with Avocado Salsa 

Calories: 468  Fat: 29g  Total Carbs: 12g  
Net Carbs: 5g  Fiber: 7g  Protein: 39g  

Cilantro and lime are perhaps one of the best food pairings around – and that remains true in one of the simplest (but tasty) keto chicken recipes. Prep time takes under 30 minutes so you can enjoy a delicious zesty dish in under half an hour! 

Smoky Spanish Beef Stew with Olives 

Calories: 328  Fat: 21g  Total Carbs: 9g  
Net Carbs: 6g  Fiber: 3g  Protein: 27g 

This keto dinner recipe uses fresh thyme, red wine, smoked Spanish paprika, garlic, and more to create a flavorful keto stew. 

Oven Baked Garlic Parm Ribs 

Calories: 349 Fat: 33.1g Total Carbs: 4.7g  
Net Carbs: 3.9g  Fiber: 0.8g  Protein: 10g 

You’ll want these baby back, baby back ribs for every meal once you try your first bite. Eating the same dish for every meal isn’t realistic for a healthy diet, but we don’t blame you for wanting to – cheese and garlic are definitely crave-worthy! 

Keto Egg Salad 

Calories: 197  Fat: 16g  Total Carbs: 1g  
Net Carbs: 1g  Fiber: 0g  Protein: 8g 

Can’t beat a classic sandwich for lunch! This egg salad recipe goes great between two slices of your favorite keto-brand bread, or (if you’re an enthusiastic baker) try our 1g carb keto bread recipe and make your own loaf at home. 

Easy Keto Ground Beef Meatloaf 

Calories: 311  Fat: 18.7g  Total Carbs: 2.1g  
Net Carbs: 1.7g  Fiber: 0.4g Protein: 32.8g 

This recipe includes how to make a keto-friendly sauce to go on top of your meatloaf entrée. Of course, you can’t go wrong with a little traditional keto ketchup, Worcestershire sauce, tomato paste, or salsa! 

BBQ Pulled Pork with Spicy Slaw 

Calories: 385  Fat: 22g  Total Carbs: 6g  
Net Carbs: 5g  Fiber: 1g  Protein: 40g 

Using a slow cooker to do your cooking for you makes easy keto recipes even easier. Setting and forgetting frees up a lot of your time to do other important things.  

You know what else frees up time you’d normally spend cooking? Having ready to eat meals delivered straight to your doorstep. 

Cauliflower Coconut Milk Curry 

Calories: 283  Fat: 23g  Total Carbs: 18g 
Net Carbs: 12g  Fiber: 6g  Protein: 4g 

The carbohydrates are a little high for this curry dish, but if you’re just starting out, or are following a cyclical keto plan, or targeted keto strategy for energy during an intense workout, this curry recipe works in a pinch.  

BLT Stuffed Avocados 

Calories: 189  Fat: 16g  Total Carbs: 10g 
Net Carbs: 3g  Fiber: 7g  Protein: 4g 

This recipe offers an alternative to BLT sandwiches to keep you filled up and fueled up after lunch or dinner. Avocado cups are not only a great main ingredient for keto recipes, but they can be used to create a variety of flavorful dishes: try adding the egg salad from above or this taco stuffing to your cups for even options! 

Cajun Keto Shrimp  

Calories: 181  Fat: 9.3g  Total Carbs: 1.3g  
Net Carbs: 0.7g  Fiber: 0.6g  Protein: 23.4g 

Shrimp is typically high in cholesterol, so we wouldn’t recommend eating it all the time, but if you’re free from heart health issues, indulging in a delicious shrimp dish like this one is fine! Savor the shrimp’s Cajun spices along with keto mashed cauliflower or rice for a complete meal pairing. 

Turkey Bacon Ranch Pinwheels 

Calories: 133  Fat: 12g  Total Carbs: 2g  
Net Carbs: 2g   Fiber: 0g  Protein: 5g 

This is a simple and fast recipe to construct when you’re in a hurry. Just wrap your cream cheese and seasoning up in a slice of turkey (or other deli meat), cut, and eat! 

Broccoli Cheese Keto Soup 

Calories: 235  Fat: 17g  Total Carbs: 7g  
Net Carbs: 5g  Fiber: 2g  Protein: 13g 

Even wilted broccoli works well in this recipe, so those of you that forget about your veggies in the back of the fridge have an opportunity to put them to good use! And what better way to do that than with a delicious broccoli cheese soup? 

General Tso Keto Chicken 

Calories: 252  Fat: 12.3g  Total Carbs: 3.7g  
Net Carbs: 3.2g  Fiber: 0.5g  Protein: 45.5g 

Traditional General Tso uses a lot of sugar-filled sauce to flavor their chicken. This keto alternative uses fresh, low-carb options instead like rice vinegar, minced garlic, and soy sauce! 

Keto Pad Thai 

Calories: 345  Fat: 26g  Total Carbs: 12g 
Net Carbs: 7g  Fiber: 5g  Protein: 18g 

This Pad Thai recipe uses shirataki noodles instead of rice noodles to lower the carb content of the dish. Shirataki noodles are higher in soluble fiber and can also help with digestion.

Ground Beef Keto Casserole 

Calories: 265  Fat: 15g  Total Carbs: 2g  
Net Carbs: 1.9g  Fiber: 0.1g  Protein: 28g 

Casseroles are another way to cook big batches for weekly meal prep. Make sure to use lean ground beef in your dishes to cut back on unhealthy fats.

(And if you have any to spare, try more keto ground beef recipes like this keto chili). 

Zero Carb Salmon Patties 

Calories: 121  Fat: 6g  Total Carbs: 0g  
Net Carbs: 0g  Fiber: 0g  Protein: 15g 

This is an absolutely 0 carb recipe that uses canned salmon, cheese, and pork rinds to make a crispy salmon patty you can make in less than 20 minutes. 

Zucchini Keto Sliders 

Calories: 163  Fat: 6g  Total Carbs: 1g  
Net Carbs: 0g  Fiber: 1g  Protein: 10g 

Have an old-fashioned burger with a keto “bun” made from zucchini slices. These bite sized morsels also make great healthy appetizers at barbecues.  

Cheesy Shrimp and Grits 

Calories: 401  Fat: 28g Total Carbs: 6g 
Net Carbs: 5.4g  Fiber: 1.6g  Protein: 33g 

As a staple Southern dish, you can keep the tradition going through your keto-conscious diet with a recipe that has less than 6 net carbs.  

Keto Charcuterie Board 

Calories: 191  Fat: 16g  Total Carbs: 3g  
Net Carbs: 1g  Fiber: 2g  Protein: 9g 

This charcuterie board will redefine the term “peckish.” You may consider this more of an appetizer, but charcuterie boards for lunch have become quite popular! Customize with your favorite meats, veggies, and cheeses easily. And don’t forget to indulge in some dark chocolate, too.

90 Second Personal Pan Pizza 

Calories: 325  Fat: 26.4g  Total Carbs: 6.1g 
Net Carbs: 3.5g  Fiber: 2.6g  Protein: 15g 

Coconut and almond flour can turn any dough into a low-carb option without the cardboard texture that other low-carb options can have. This recipe uses coconut flour and takes about 10 minutes to prep. 

Keto Ramen Soup 

Calories: 35  Fat: 0g  Total Carbs: 5g 
Net Carbs: 1g  Fiber: 4g  Protein: 3g 

Another recipe made keto friendly thanks to shirataki noodles! Add lean proteins, an egg, and veggies to this recipe for a keto ramen meal that will fill you up fast. 

For more easy keto recipes, check out our 5 Step Chef page! Or make cooking even easier with a weekly keto meal delivery that takes care of shopping, preparing, and cooking for you to save you even more time in the kitchen.  

The post Best Keto Recipes For Lunch & Dinner (Nutritionist-Approved)  appeared first on Fresh n' Lean.

Let us introduce you to the world of delicious high protein foods baked, broiled, sautéed, and grilled into irresistible high protein meals. Get ready to fill up and feel satisfied! 

Table of Contents 
High Protein Turkey Skillet Burrito 
Balsamic Tofu with Rice 
High Protein Turkey Lasagna 
One Pan Spinach Chicken & Rice 
Jalapeño Chicken Poppers 
Walnut Pesto Caprese Chicken 
Philly Cheesesteak Stuffed Peppers 
Easy High Protein Curry Chicken 
Sirloin Steak Fajita Roll-Ups 
Slow Cook Balsamic Pot Roast 
Spinach Tomato High Protein Pasta
Panko Crusted Cod 
Vegan High Protein Chili 
Shrimp Cauliflower Fried Rice 
Marinated Grilled Pork Tenderloin 

High Protein Turkey Skillet Burrito  

Calories: 392   Fat: 10g   Total Carbs: 39g  
Net Carbs: 27g   Fiber: 13g   Protein: 39g 

Turkey is a great source of lean protein that works as a main dish in many recipes; one of those dishes being this high protein, gluten-free burrito bowl. Take out tortillas completely and you cut out a lot of the carbs and calories that come from a traditional burrito! 

Balsamic Tofu With Rice 

Calories: 270   Fat: 18g   Total Carbs: 15g  
Net Carbs: 12g   Fiber: 3g   Protein: 11g 

You don’t need meat to enjoy high protein meals! For vegan and vegetarian subscribers, tofu is full of protein and is low in carbs and fat (the firmer the tofu the better — less water in the tofu means more room for protein!) Adding the right sauces and spices can dress it up into something tasty, just like this balsamic tofu recipe! 

High Protein Turkey Lasagna 

Calories: 273   Fat: 8.7g   Total Carbs: 18.7g  
Net Carbs: 16.9g   Fiber: 1.8g   Protein: 27g 

For those carby craving pasta days, try this dish! For an even healthier lasagna, sub out regular lasagna noodles for whole wheat noodles or for a keto-friendly version, use thinly sliced zucchini instead (though this might change the protein content just a tad)! 

One Pan Spinach Chicken & Rice 

Calories: 319   Fat: 11g   Total Carbs: 20g  
Net Carbs: 14g   Fiber: 6g   Protein: 35g 

For quick high protein meals that serve the whole family, dishes like this one pan chicken dish is a fast dinner option. If you’re cooking for one, it makes meal prepping for the week easy as you can make a large batch to reheat and eat later.

Jalapeño Chicken Poppers 

Calories: 296   Fat: 6.9g   Total Carbs: 9.8g  
Net Carbs: 2g   Fiber: 0.8g   Protein: 46.1g 

Make as an appetizer or side dish for a high protein meal with these spicy jalapeño chicken poppers. Instead of stuffing jalapeños, you stuff chicken breasts instead to make a dish absolutely bursting with protein. Plus, they make a great low carb dish if you’re trying to follow a keto plan as well! 

Walnut Pesto Caprese Chicken 

Calories: 513   Fat: 36.1g   Total Carbs: 4.6g  
Net Carbs: 3.2g   Fiber: 1.4g   Protein: 42.3g 

Chicken IS the main go-to for a lot of high protein meals, but this recipe takes it to the next level. This is a combo caprese and chicken parm with a savory walnut pesto sauce you’ll crave again and again. (No seriously, have you tried walnut pesto sauce? It’s AMAZING.) 

Philly Cheesesteak Stuffed Peppers 

Calories: 355   Fat: 23g   Total Carbs: 12g  
Net Carbs: 9g   Fiber: 3g   Protein: 27g 

A classic sandwich in a neat, healthy veggie cup. If you’re craving a juicy, savory Philly cheesesteak, this dish is going to leave you satisfied. The mushrooms, bell pepper, and onion add tons of nutrients and fiber as well, so you can enjoy your dinner knowing you’re fueling your body right. 

Easy High Protein Curry Chicken 

Calories: 413   Fat: 21g   Total Carbs: 18g  
Net Carbs: ~14g   Fiber: ~4g   Protein: 37g 

You can make this dish in an instant pot or in a saucepan for a savory curry dish with a TON of protein (seriously – look at that label. 37g of protein!!) Japanese curry is considered a comforting, warming dish perfect for a cold day, but don’t let that stop you from having a delicious high protein meal in any weather.  

Sirloin Steak Fajita Roll-Ups 

Calories: 50   Fat: 1g   Total Carbs: 2g  
Net Carbs: 2g   Fiber: 0g   Protein: 6g 

The protein content for a single roll up may be insignificant, but if you eat a few more, it really adds up! Or, make the roll ups a side dish and up the protein with a single meal when you add brown rice, a quinoa mix, black beans, corn, or potatoes as accompanying selections. 

Slow Cook Balsamic Pot Roast 

Calories: 398   Fat: 21g   Total Carbs: 14g  
Net Carbs: 12g   Fiber: 2g   Protein: 36g 

This easy slow cook dinner can be made in an instant pot, a slow cooker, or in the oven for a hearty and protein packed meal. Prep time is fast, and you can feel free to go about your day while it simmers.   

Spinach Tomato High Protein Pasta

Calories: 531   Fat: 24g   Total Carbs: 58g  
Net Carbs: 47g   Fiber: 11g   Protein: 27g 

Perfect for carbo loading on rigorous gym days. The poached egg adds a good amount of protein and a delicious texture as well. While it’s on the high end for carbohydrates, this pasta is made from whole wheat, which makes it a healthy complex carb food. 

Panko Crusted Cod  

Calories: 382   Fat: 21g   Total Carbs: 16g  
Net Carbs: 15g   Fiber: 1g   Protein: 31g 

Crunchy garlic seasoned panko crumbs ready in just 10 minutes. Cod is high in protein, low in carbs and fat, and is full of important minerals and nutrients your body needs to stay healthy.  

Vegan High Protein Chili 

Calories: 292   Fat: 7g   Total Carbs: 38g  
Net Carbs: ~22g   Fiber: ~16g   Protein: 21g 

Whether you’re using Beyond Beef or substituting with lean ground beef, this chili recipe is full of fiber-packed vegetables, high protein ingredients, and tons of flavor. Make a big batch and sop it up with a whole grain bun, or top with cheese and fill up on a heaping bowlful. 

Shrimp Cauliflower Fried Rice 

Calories: 309   Fat: 16.9g   Total Carbs: 9.6g  
Net Carbs: 6.1g   Fiber: 3.5g   Protein: 30.1g 

Cut down on carbs AND enjoy a high protein meal with cauliflower fried rice. You can easily add more broccoli, bell pepper, and more to this dish to up your daily vegetable serving as well.  

Marinated Grilled Pork Tenderloin 

Calories: 544   Fat: 16g   Total Carbs: 0g  
Net Carbs: 0g   Fiber: 0g   Protein: 94g 

So, you might not be able to eat a whole pound of pork loin in one sitting, so the protein content for this high protein meal might vary depending on your portion size. BUT pork loin is in fact one of the best choices for a high protein meal regardless! And it has virtually no carbs, so it’s great if you’re trying to cut back!  

The post 15 Irresistible High Protein Meals (Nutritionist Approved) appeared first on Fresh n' Lean.

We scoped the internet for the best keto breakfasts we could find that expand out from the usual go-tos in one way or another. Best of all, they won’t take up any more than 10 minutes of your time to make! Easy AF!

Table of Contents 
Classic Bacon & Eggs 
Turkey, Bacon, & Avocado Taquitos 
Easy 4-Ingredient Chia Pudding 
Basic Keto “Chaffles” 
Blackberry Egg Bake 
Spaghetti Squash Keto Hash Browns 
Keto Breakfast Sandwich 
Cauliflower Avocado Toast
1 Minute Keto Muffins 
Keto Friendly Oatmeal 
Fluffy Keto Pancakes 
Smoked Salmon & Green Eggs 
Keto Breakfast Tacos 
Keto French Toast 
Keto Chicken Curry 
Deviled Green Eggs & Ham 
Green Keto Smoothie 
Sheet Pan Sausage & Veggies 
Keto Cinnamon Roll in a Mug 
Keto Cinnamon Toast Crunch Cereal 
Eggless Keto English Muffin 

Classic Bacon & Eggs 

Calories: 309   Fat: 26g    Total Carbs: 1g    Net Carbs: 1g    Fiber: 0g    Protein: 17g 

Okay, we said we were expanding out (and we will be!) but if you didn’t know, this traditional breakfast is perfectly ketogenic. Don’t knock the classics! 

Turkey, Bacon, & Avocado Taquitos 

Calories: 443   Fat: 33.6g    Total Carbs: 3g    Net Carbs: 1g    Fiber: 2g    Protein: 26.9g 

Avocados are full of healthy fats. They can help lower LDL cholesterol, which leads to heart disease and stroke. (Plus, they’re super delicious too). But why just eat an avocado for breakfast? Put it in a delicious, portable taquito instead.  

Easy 4-Ingredient Chia Pudding 

Calories: 170   Fat: 9g    Total Carbs: 16g    Net Carbs: 3g    Fiber: 13g    Protein: 7g 

While this isn’t necessarily ready in 10 minutes (the pudding needs to sit overnight), this pudding is still easily prepped for a quick breakfast ready the next morning. You can make the pudding base ahead of time and when you’re ready to eat, just add different fruits, nuts, and toppings for a new flavor every day! 

Basic Keto “Chaffles” 

Calories: 208   Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 11g 

A chaffle is a portmanteau for a cheese waffle. Though it does contain eggs and cheese, it doesn’t taste like it at all because of the addition of almond flour and psyllium husk powder. This gives them a fluffier, more traditional waffle flavor and texture closer to your average waffle.  

Blackberry Egg Bake 

Calories: 144   Fat: 10g    Total Carbs: 3g    Net Carbs: 2g    Fiber: 1g    Protein: 8.5g 

This is a unique recipe, but trust us – TRY IT! It’ll surprise you! These bites can be refrigerated for weekly meal prep. When you’re ready to chow down, just reheat them (or eat cold, we won’t judge)! 

Spaghetti Squash Keto Hash Browns 

Calories: 58   Fat: 5g    Total Carbs: 1g    Net Carbs: 0g    Fiber: 1g    Protein: 2.3g 

Miss the crispiness of hash browns alongside your breakfast dishes? Now you can enjoy that same comfort food with a keto makeover. Most keto hash brown recipes use cauliflower or cabbage or take entirely too much time to prepare. This recipe uses spaghetti squash, seasoning, and a good ol’ frying pan. 

Keto Breakfast Sandwich  

Calories: 603   Fat: 54g    Total Carbs: 7g    Net Carbs: 4g    Fiber: 3g    Protein: 22g 

Start your day with a low carb, high healthy fat treat with a spicy sriracha touch. It makes a great keto fast food breakfast replacement for those super unhealthy drive thru McGriddles! 

Cauliflower Avocado Toast

Calories: 278   Fat: 15.6g   Total Carbs: 7.7g   Net Carbs: 0g   Fiber: 8.2g  Protein: 14.1g 

This is a gluten-free keto friendly breakfast to help you live that Millennial avocado toast lifestyle with no shame.  

1 Minute Keto Muffins 

Calories: 113     Fat: 6g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 7g 

These muffins can be made several ways – savory, sweet, nutty, citrusy – you name it! Change the main ingredient or toppings to fulfill any craving. 

Keto Friendly Oatmeal 

Calories: 174     Fat: 11g    Total Carbs: 17g    Net Carbs: 8.5g    Fiber: 8.5g    Protein: 9.5g 

For those looking for a keto breakfast without eggs, this is a perfect way to fill up and load up on delicious fiber-packed foods and natural sugars. Top with your choice of fruit or nuts to boost your nutrition even more. 

Fluffy Keto Pancakes 

Calories: 242     Fat: 20g    Total Carbs: 5g    Net Carbs: 2g    Fiber: 3g    Protein: 9g 

Yes, you can still enjoy pancakes on keto! A simple trade of regular flour with almond and coconut flour makes these super low-carb and also gluten-free. Top with low-fat Greek yogurt, butter, fresh fruit, or keto maple syrup and you’ve got yourself a Saturday morning classic.  

Smoked Salmon & Green Eggs 

Calories: 654   Fat: 51.8g   Total Carbs: 5.6g   Net Carbs: 2.6g   Fiber: 3g   Protein: 41.4g 

A hearty egg muffin is a mouthwatering, nutritious way to start your day, especially if it’s packed with protein like this tasty keto smoked salmon and egg breakfast plate. 

Keto Breakfast Tacos 

Calories: 360     Fat: 29g    Total Carbs: 4g    Net Carbs: 0g    Fiber: .4g    Protein: 20g 

You’ve heard of the breakfast burrito, but what about the breakfast taco? The shell is made from crispy cheese, making it one of the most innovative keto breakfast ideas.  

Keto French Toast 

Calories: 255   Fat: 22.7g   Total Carbs: 5.1g   Net Carbs: 2.5g   Fiber: 2.6g   Protein: 8.8g 

This recipe includes instructions for both keto bread and the actual French toast recipe. The bread is ready in 90 seconds and has a chewy, airy texture for a scrumptiously sweet breakfast. 

Keto Chicken Curry  

Calories: 330     Fat: 23g    Total Carbs: 6g    Net Carbs: 3g    Fiber: 3g    Protein: 25g 

Who said breakfast has to be traditional? Mix it up with this savory energy-packed mix! Enjoy in a lettuce wrap, a keto friendly wrap, or a hollowed-out bell pepper.  

Deviled Green Eggs & Ham 

Calories: 438     Fat: 38g    Total Carbs: 2g    Net Carbs: 0g    Fiber: 1g    Protein: 34g 

The Dr. Seuss story comes to life with this keto-approved recipe. Don’t worry, there’s no unnaturally colored food here, just a generous helping of avocado and green onions. 

Green Keto Smoothie 

Calories: 141    Fat: 10.8g   Total Carbs: 8.6g   Net Carbs: 5g    Fiber: 13.8g    Protein: 4g 

Forget the green juice! Smoothies don’t take out the helpful fiber that juicing does. With a little peanut butter to thicken it up, this smoothie is a whole meal on its own. 

Sheet Pan Sausage & Veggies 

Calories: 325    Fat: 8g    Total Carbs: 9g    Net Carbs: 7g    Fiber: 2g    Protein: 12g 

Eat alone or pair with one of the above entrees for a hearty keto breakfast. All you need to do for this recipe is chop, season, and pop in the oven or air fryer. 

Keto Cinnamon Roll in a Mug 

Calories: 378     Fat: 31g    Total Carbs: 11g    Net Carbs: 4g    Fiber: 7g    Protein: 12g 

Move over, Cinnabon! This changes everything – a whole keto approved cinnamon roll in under 10 minutes? Um, YES? 

Keto Cinnamon Toast Crunch Cereal

Calories: 172    Fat: 16g    Total Carbs: 4g    Net Carbs: 2g    Fiber: 2g    Protein: 4g 

Pour on some ice-cold plant milk and voila! Prep ahead of time and store in an airtight container until you have that craving for crunchy sweet cereal.

Eggless Keto English Muffin 

Calories: 268   Fat: 24.4g  Total Carbs: 10.1g   Net Carbs: 2.5g   Fiber: 7.6g   Protein: 6.1g 

Made with flax meal, ghee, almond and coconut flour, the texture of these muffins is light and earthy. The key to this recipe is to replace the eggs with flax meal – about 1 Tablespoon per egg. And of course, if you’d prefer more protein, simply switch the flax out for eggs! 

For more keto breakfast ideas (or any keto meals, really!), check out our 5 Step Chef page. Feeling a little shaky in the kitchen? Let us do the cooking for you! Sign up to get keto meals delivered weekly to your door – no prep needed! Reach your health goals using a ketogenic diet just like thousands of others across the country.  

The post 21 Easy Keto Breakfasts (Under 10 Min Each!) appeared first on Fresh n' Lean.