You can explore even more keto dinner ideas here the next time you’re struggling to come up with meal prep for the week, and after dinner’s done, indulge in these nutritionist-approved tasty keto dessert recipes! 

Table of Contents 
Skillet Baked Cheesy Jalapeño Chicken  
Garlic Shrimp Zoodle Pasta 
Bell Pepper Philly Cheesesteaks 
Unstuffed Beef Cabbage 
Shredded Chicken Zucchini Boats 
Salisbury Steak with Creamy Mushroom Gravy 
Turkey Bacon and Avocado Taquitos 
One Pot Ground Beef and Broccoli 
Buttered Basil Cod Filets 
Spicy Shredded Salmon Sushi Bowl 

Skillet Baked Cheesy Jalapeño Chicken

Ingredients 

4 skinless chicken breasts (pre-cooked or raw) 
8 oz low-fat cream cheese, softened 
3 jalapeños, chopped 
½ cup mozzarella, grated 
½ cup bacon, crumbled 
Salt & pepper to taste 

Directions 

1. Preheat oven to 375°F. 
2. Lay your chicken breasts (cooked or raw) flat on a lined baking sheet or covered with non-stick spray.  
3. Spread softened cream cheese on top of chicken, coating evenly.  
4. Sprinkle grated mozzarella, crumbled bacon, and chopped jalapeños on top of the cream cheese. 
5. Bake in oven for about 10 minutes, or until cheese has melted. 
6. For raw chicken, pat dry and season with salt and pepper. Bake for 30-40 minutes until the internal temperature reaches 165°F and the cheese is bubbling. 

Garlic Shrimp Zoodle Pasta 

Ingredients 

1 lb shrimp, washed, peeled & deveined  
4 cups zoodles (or 2-3 whole zucchinis spiralized) 
½ lemon zest 
⅓ cup lemon juice 
⅓ cup grated parmesan 
½ cup cherry tomatoes, halved 
4 Tbsp parsley, chopped 
½ Tbsp garlic, minced 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat your olive oil in a large pan on medium-high heat. Once heated, add shrimp to pan and season with salt, and pepper. 
2. After 1 minute, toss the shrimp and add minced garlic.  
3. Cook shrimp until golden brown and transfer to a bowl, set aside.  
4. In the same pan, add zoodles, cherry tomatoes, and lemon juice. Cook until tender.  
5. Turn off heat, return shrimp to the pan with the zoodles. Add parm, parsley, and lemon zest and toss until mixed, then serve. 
   
   
   
   

Bell Pepper Philly Cheesesteaks 

Ingredients 

8 oz lean sirloin steak, cooked (or seasoned elk meat!)  
2-4 red bell peppers, halved and cleaned 
1 cup shredded lettuce 
1 Tbsp olive oil mayonnaise  
2 oz low-sodium mozzarella, shredded 
1 sweet onion, diced 
1 Tbsp garlic powder
Salt & pepper to taste 

Directions 

1. Pre-heat oven to 300°F.
2. Make sure your sliced bell peppers are free of the stem, seeds, and inner pith. Spread mayo on the inside and add shredded lettuce on top. Place bell peppers on a baking sheet and set aside.
3. Slice your cooked sirloin steak into thin slices*, and toss in a bowl with diced onion, garlic powder, salt, and pepper.
4. Add seasoned steak/onion mix to your bell peppers and top with shredded mozzarella.
5. Bake in the oven until bell peppers are soft, and cheese is melted. Eat with a fork or as an opened-faced “sandwich.”

Note: *If you’re using our seasoned elk meat, you may want to slice the chunks into smaller, thinner pieces, so they fit into the bell pepper a little easier. 

Unstuffed Beef Cabbage 

Ingredients 

1 large head of cabbage, chopped 
1 lb ground beef (crumbled cooked beef patties will do!) 
½ cup riced cauliflower 
½ white onion, diced 
½ cup crushed tomatoes 
15 oz tomato sauce or low-sodium marinara 
4 cloves of garlic 
2 tsp dried oregano 
1 tsp onion powder 
½ cup water 
1 Tbsp extra virgin olive oil 
Salt & pepper to taste 

Directions 

1. Heat olive oil in a medium skillet over medium heat.  
2. Season ground beef with onion powder, salt, and pepper, then add to heated pan. (If using our pre-cooked beef patties, skip this step! Just crumble the patties and jump to step 3) 
3. Add diced onion, garlic, and riced cauliflower to skillet, stirring often. Add meat and cook until browned, crumbling it as you go. 
4. Add cabbage, crushed tomatoes, tomato sauce, water, and dried oregano and continue cooking until cabbage is tender. Serve! 

Shredded Chicken Zucchini Boats 

Ingredients 

2 medium zucchinis, halved lengthwise 
1 ½ cups shredded chicken (or ground turkey) 
4 oz low-fat cream cheese 
½ cup baby spinach, chopped 
1 cup parmesan, shredded 
1 tsp red pepper flakes 
½ Tbsp onion powder 
Pepper to taste 

Directions 

1. Preheat oven to 350°F. 
2. Hollow out a shallow indent in your halved zucchinis, leaving about ¼ in border on the edges. Set the scooped-out center aside for later. Arrange zucchini boats on a large baking pan and set aside. 
3. For raw ground meat, heat 1 Tbsp of extra virgin olive oil in a pan over medium high heat. Season meat with pepper and onion powder and add to the pan. Cook until browned. Let rest and cool, then shred. Proceed to next step. (If using cooked meat, skip this step!) 
4. Toss your cooked chicken/turkey with zucchini insides, parmesan, cream cheese, and chopped spinach in a bowl. Season with onion powder, pepper, and red pepper flakes. Scoop mixture into zucchini boats.  
5. Place zucchini boats back in the oven and cook until zucchini is tender. Let cool before digging in! 

Note: Try these other easy keto dinner ideas using chicken! 

Salisbury Steak with Creamy Mushroom Gravy 

Ingredients 

4 beef patties 
2 Tbsp unsalted butter (or butter alternative) 
8 oz cremini mushrooms 
½ onion, diced 
2 cups low-sodium beef broth 
1 Tbsp low-fat cream cheese, chunked 
1 Tbsp extra virgin olive oil 
1 tsp dried parsley 
Salt & pepper to taste 

Directions 

1. Add olive oil to a skillet on medium heat. Add butter and diced onion to skillet and sauté until soft but not browned (about 3 minutes).  
2. Add sliced mushrooms to pan and further sauté until mushrooms are soft and onions are browned (about 5 minutes). 
3. Add beef broth, salt, and pepper and bring mixture to a boil, then reduce to a simmer for 5 minutes.  
4. Reduce heat and add chunked cream cheese. Mix until gravy is smooth and thickened.  
5. Heat your beef patties (either in the microwave or in another pan with olive oil) and top with your gravy. Garnish with dried parsley and serve with your favorite veggies.* 

Note: *If you’re using raw ground beef or patties, simply season your meat and cook in a pan with extra virgin olive oil on medium-high heat until browned on either side (about 10-15 minutes), then top with your gravy and garnish. 

Turkey Bacon and Avocado Taquitos 

Ingredients 

6 slices mozzarella cheese 
6 oz sliced deli turkey 
3 slices of turkey bacon, cooked (or tempeh) 
½ avocado, thinly sliced 

Directions 

1. Preheat oven to 350°F. 
2. Place mozzarella slices on a greased pan and bake until edges have browned, and cheese is bubbly. Remove from oven and allow to cool until you can handle them with your bear hands. (For more cheese suggestions to use for this keto dinner idea, check out this guide.) 
3. Place sliced turkey, cooked bacon, and avocado slices on one side, then tightly roll them up in the cheese. Let cheese firm and cool before eating. 
   
   
   

One Pot Ground Beef and Broccoli 

Ingredients 

1 lb ground beef (or ~4 crumbled beef patties) 
10 oz broccoli florets, raw
3 cups baby spinach, rinsed
¼ cup extra virgin olive oil 
4 tsp apple cider vinegar 
¼ cup sesame oil 
2 garlic cloves, minced 
1 tsp onion powder 

Directions 

1. Add olive oil to a pot over medium heat. Add ground beef, onion powder, and minced garlic. (For raw ground beef, season and cook on medium-high heat for about 10-15 minutes until browned. Make sure to break apart the meat as it cooks! After, proceed to the next step.)  
2. Stir in apple cider vinegar and sesame oil. Cook for 3 minutes. 
3. Add broccoli florets and spinach to pot and stir. Cover with lid and let your ground beef and veggies steam for 3-5 minutes until the broccoli is tender. 
4. Enjoy as-is or serve with riced cauliflower.

Buttered Basil Cod Filets 

Ingredients 

4 cod filets 
5 Tbsp unsalted butter 
2 Tbsp fresh basil, chopped 
1 tsp fresh thyme, chopped 
1 tsp fresh parsley, chopped 
1 tsp garlic, minced 
2 Tbsp extra virgin olive oil 
1 tsp garlic salt 

Directions 

1. Heat your olive oil in a saucepan on low-medium heat and add the butter, chopped fresh herbs, and garlic salt until the butter is melted.  
2. Add filets to the same pan and cook for 2-3 minutes, spooning the butter on top as they heat.* 
3. After cooking and plating, top cod with more garlic butter sauce and serve with veggies. 

Note: *If cooking cod from scratch, make sure to pat the filets dry to make sure they cook properly! 

Spicy Shredded Salmon Sushi Bowl 

Ingredients 

1 salmon filet, cooked 
3 sheets of dried seaweed (nori) or wet seaweed
½ cucumber, sliced 
1 small radish, sliced 
½ avocado, sliced 
⅜ cup shredded carrots
¾ cup rice cauliflower 
¼ cup mango, diced 
¼ cup tofu, cubed
½ tsp wasabi 
1 tsp low-sodium soy sauce 
3 Tbsp olive oil mayo 
Sesame seeds for garnish 

Directions 

1. Combine riced cauliflower, mayo, wasabi, and soy sauce in a bowl until rice is coated. 
2. In the same bowl, gently mash your salmon with a fork until it is shredded and mix into the rice. 
3. Top rice and salmon mix with diced cucumber, carrots, tofu, seaweed, radish, mango, and avocado. Garnish with sesame seeds. Drizzle with sriracha for more of a kick! 

Note: Try our salmon sushi bowl recipe or this philly roll recipe if you want more keto dinner ideas that are closer to a traditional sushi experience.  

The post Easy & Healthy Keto Dinner Ideas (Under 10 Minutes!) appeared first on Fresh n' Lean.

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.

Need the main course taken care of first? We got you. Fully loaded keto meals ready for delivery for your breakfast, lunch, and dinner here.  

Table of Contents 
Chocolate Cake 
Peanut Butter Cookies 
Snickerdoodle Cookie Bars 
Keto Cheesecake 
Cream Cheese Bombs 
Blueberry Dump Cake 
Chocolate Zucchini Muffins 
Almond Butter Cups 
Pumpkin Brownies 
Low-Carb Pumpkin Pie 
Fudgy Chocolate Brownies 
Ricotta Dessert Cups 
Lemon Meringue Pie 
Chocolate-Covered Strawberries 
Berries & Cream Popsicles 
Oreo Dirt Cake 
Raspberry Chia Pudding 
Chocolate Chip Cookie Bars 
Dark Chocolate Bark 
Soft & Chewy Chocolate Cookies 

Chocolate Cake 

Calories: 184g Total Carbs: 6g Net Carbs: 3g Fat: 17g 

The big kahuna: chocolate cake! By just using almond flour and allulose sugar or monkfruit sugar, you too can enjoy a decadent slice with very few carbs. 

Peanut Butter Cookies 

Calories: 200g Total Carbs: 6g Net Carbs: 1.8g Fat: 17g 

For those that can’t get enough of peanut butter OR cookies. 

Snickerdoodle Cookie Bars 

Calories: 178g Total Carbs: 3g Net Carbs: 3g Fat: 16g  

Speaking of cookies, everyone’s favorite cinnamon cookie comes in keto form using deliciously rich ingredients like almond butter, eggs, and vanilla extract. 

Keto Cheesecake  

Calories: 200g Total Carbs: 4g Net Carbs: 1.5g Fat: 17g

Cream cheese and vanilla extract work well in many keto desserts, but maybe none as well as in this cheesecake recipe! Eat plain, drizzled with dark chocolate, or with a low-carb fruit topping.  

Cream Cheese Bombs 

Calories: 50g Total Carbs: 0.3g Net Carbs: 0.3g Fat: 5g 

You can make a bunch of different flavors with these by just swapping out key ingredients. Try chocolate, vanilla, mocha, peanut butter, cinnamon roll, lemon cheesecake, or chocolate chip to satisfy a variety of cravings. 

Blueberry Dump Cake 

Calories: 199g Total Carbs: 9g Net Carbs: 7g Fat: 18g 

This is a great family-sized dessert that is also perfect for those on the paleo diet. The beauty of this dessert is that you don’t have to fuss over appearances; the flavor is what matters most! 

Chocolate Zucchini Muffins 

Calories: 169g Total Carbs: 10g Net Carbs: 2.5g Fat: 12g 

The fiber in the zucchini balances out the carbs to make this a low-carb chocolatey treat. 

Almond Butter Cups 

Calories: 101g Total Carbs: 5g Net Carbs: 5g Fat: 9g 

If you’re a Reese’s fan, this one’s for you! Just melt some chocolate and coconut oil, and layer in your almond butter before refrigerating.  

Pumpkin Brownies 

Calories: 139g Total Carbs: 4g Net Carbs: 4g Fat: 10g 

All you PSL lovers can continue the pumpkin celebration with these keto brownies.  

Low-Carb Pumpkin Pie 

Calories: 244g Total Carbs: 8g Net Carbs: 4g Fat: 21g 

Have a classic Thanksgiving with a low-carb pumpkin pie recipe made with pumpkin puree, heavy cream, and almond flour pie crust.  

Fudgy Chocolate Brownies  

Calories: 180g Total Carbs: 5g Net Carbs: 3g Fat: 17g 

Nobody will be able to tell this isn’t “the real thing” because it’s chock-full of rich chocolate chip morsels and cocoa powder. Just don’t mention the words “keto dessert” and you’re secret’s safe with us!

Ricotta Dessert Cups 

Calories: 202g Total Carbs: 9g Net Carbs: 7g Fat: 13g 

Berries are typically low in carbs which makes them the star of many keto dessert recipes! 

Lemon Meringue Pie 

Calories: 175g Total Carbs: 6g Net Carbs: 3g Fat: 16g 

If you’re feeling lazy when it comes to pie-making, this recipe uses an old-fashioned graham cracker pie crust that’s easy to make (or to buy). 

Chocolate-Covered Strawberries 

Calories: 78g Total Carbs: 6g Net Carbs: 1g Fat: 5g 

Doesn’t get any easier than this! Dip strawberries into some dark chocolate and freeze. Boom. 

Berries & Cream Popsicles 

Calories: 158g Total Carbs: 4.4g Net Carbs: 2.6g Fat: 9.4g 

For those hot days, or those days when you just want to enjoy a frozen fruity treat. Try a blueberry lemon version here. 

Oreo Dirt Cake 

Calories: 279g Total Carbs: 5.3g Net Carbs: 4g Fat: 30g 

The kiddos may love this, but that shouldn’t stop you from enjoying it too! If you have room after dinner for a more indulgent treat, this keto dessert is perfect for both you and the little ones.  

Raspberry Chia Pudding 

Calories: 217g Total Carbs: 13g Net Carbs: 4.6g Fat: 17.6g 

For an overnight treat that can double as your breakfast, chia pudding is your choice.  

Chocolate Chip Cookie Bars 

Calories: 190g Total Carbs: 4g Net Carbs: 4g Fat: 17g 

Topping your chocolate chip cookies with sea salt gives it a great salty finish that compliments the sweetness of one of the easiest keto dessert recipes.  

Dark Chocolate Bark  

Calories: 108g Total Carbs: 7g Net Carbs: 6g Fat: 7g 

Another one of the simplest and quickest keto dessert recipes that only needs melted chocolate and some of your favorite keto-approved fruit and nut toppings.  

Soft & Chewy Chocolate Cookies  

Calories: 124g Total Carbs: 4.3g Net Carbs: 1.8g Fat: 10g 

Last but not least, when your chocolate craving won’t be satisfied by anything less than a double chocolate chocolate chip creation.  

The post 20 Easy Doctor-Approved Keto Desserts (Recipes Included) appeared first on Fresh n' Lean.

We don’t know about you, but mac and cheese is one of those comfort dishes that’s hard to get tired of. But when you’re eating vegan, enjoying a cheesy dish needs a little workaround. You can still make mac and cheese on a vegan diet by combining a few strategic ingredients. (And for those that are allergic to nuts, we have a nut-free “cheese” sauce option, too!) 

And it’s not just mac and cheese you could be enjoying on a vegan diet. Our NEW Vegan menu is packed with even more plant-based dishes delivered weekly are indulgent, tasty, and filling. 

While it’s easy to think that melting vegan cheese in a pot and mixing with pasta is the simplest solution…it’s not the tastiest. Vegan cheese makes a great addition to any mac and cheese recipe, but to get that creamy texture, you’ll need a few more things. Give these easy recipes a shot! 

Table of Contents 
Ingredients 
– Regular Vegan “Cheese” Sauce
– Nut-Free Vegan “Cheese” Sauce
Instructions 
– For Cashew Based Vegan Mac and Cheese
– For Nut-Free Vegan Mac and Cheese
Tips 

Ingredients 

Pasta: 

12oz of macaroni (we recommend whole wheat!) 

Optional: Vegan panko breadcrumbs 

Regular Vegan “Cheese” Sauce: 

½ cup raw, unsalted cashews 

1 medium (~72g) carrot, peeled, steamed 

¼ cup nutritional yeast 

1 tsp salt 

1 tsp garlic powder 

½ tsp turmeric 

½ clove garlic 

½ cup nut or oat milk (or other plant-based milk of choice) 

1 Tbsp vegan butter (or other buttery vegan spread) 

Nut-Free “Cheese” Sauce: 

14 oz coconut milk 

½ cup raw sunflower seeds OR 1 cup cooked white beans  

½ cup nutritional yeast 

2 Tbsp miso paste (or chickpea miso for soy-free) 

1 tsp garlic powder 

1 tsp onion powder 

½ tsp salt 

¼ tsp smoked paprika 

1 tsp Dijon mustard 

Instructions: 

For Cashew-Based Vegan Mac and Cheese: 

1. Heat water for macaroni pasta according to box instructions. Boil until cooked to desired firmness. Drain and set aside. 
2. Boil water and pour over cashews until they are completely submerged and let soak for at least 5 minutes 
3. After the cashews have soaked and are soft, drain the water and let cool 
4. Add boiled cashews, steamed carrot, yeast, salt, garlic powder, turmeric, garlic, milk, and “butter” to a blender or food processor and blend until smooth. You don’t want ANY chunks! 
5. In a bowl, combine cooked macaroni and sauce and mix until pasta is completely coated. 
6. (Optional) Top with panko breadcrumbs if using 
7. Enjoy!  
   
   
   

For Nut-Free Vegan Mac and Cheese: 

1. Heat water for macaroni pasta according to box instructions. Boil until cooked to desired firmness. Drain and set aside. 
2. Blend the rest of the ingredients (minus the panko) in a blender or food processor and blend until smooth.  
3. Mix the sauce and pasta in a bowl until combined 
4. (Optional) Top with panko breadcrumbs if using 
5. Enjoy!  
   
   

Tips: 

• If your vegan mac and cheese sauce is too thick, try adding a little bit of water 
• If your vegan mac and cheese sauce is too watery, add more cashews or a little bit of flour to the mixture (almond flour, coconut flour, regular flour…your pick!) 
• Adding melted vegan cheese into your sauce is a fast and easy way to enhance the texture and flavor of the dish

The post Best Easy Vegan Mac and Cheese Recipe (Under 20 min.) 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.

SUMMARY

Get the rundown on the Mediterranean diet, how it works, and learn a few simple recipes to get started.

There’s a lot of research out there that tells us a Mediterranean diet is a great way to stay healthy. If you’re interested in eating more heart-healthy food that can potentially help you live longer, we’ve created a Mediterranean diet food list for fast and tasty meal ideas to help you eat more Mediterranean-focused meals.  

Incorporating even a few meals into your diet can help you access the benefits of this amazing diet, so pick your favorites from this list and unlock the secret to a longer, healthier life. 

Table of Contents 

What is the Mediterranean Diet Good For? 
Who Should Follow the Mediterranean Diet? 
How Do You Follow a Mediterranean Diet? 
Mediterranean Diet Food List 
Recipes Using Your Mediterranean Diet Food List 
– 15 Minute Spicy Shrimp and Quinoa 
– Sautéed Yellow Squash Skillet
– Baked Tilapia with Lemon
– Grain Bowl with Sautéed Spinach
– Salmon Pita Sandwich

What is the Mediterranean Diet Good For? 

Besides being full of delicious food options, the Mediterranean Diet is a style of eating adapted from the diets of people living by the Mediterranean Sea. Researchers found that eating a diet filled with healthy, lean fats like those found in fish and olive oil, as well as whole grains, fresh produce, and limited dairy can lead to many health benefits like 

• Decreased risk of heart disease  
• Lower cholesterol and blood pressure 
• Prevents and treats Type II Diabetes  
• Reduced possibility of developing Alzheimer’s  
• Increased brain function and better memory  
• Lessened symptoms of depression 
• Decreased chance of developing certain eye diseases  
• Better weight loss 
• Reducing effects of aging 
• Reduces inflammation leading to the above 
  
  

How Does the Mediterranean Diet Help with Inflammation and Why is that Important? 

Chronic inflammation is harmful to the body! It is a destructive cellular process that can cause heart disease, diabetes, dementia, premature aging, obesity, cancer, and other health issues in the long run.  

Foods promoted by the Mediterranean diet are rich in antioxidants and nutrients like polyphenols, flavonoids, carotenoids, and Omega-3’s which all fight against inflammation in the body. In fact, it’s believed to be one of the main reasons this diet is so good for you. 

Who Should Follow the Mediterranean Diet? 

We know it’s cliché to say everyone, but…. everyone! Seriously, the benefits of the Mediterranean diet are plentiful, which should give any person reason enough to try it. Not to mention, it’s been ranked the #1 best overall diet in the world according to US News Today.  

Anyone looking to be more conscious of their cardiovascular health, managing their weight or blood sugar, or someone living with a chronic health condition will benefit the most from the Mediterranean diet.  

Though There Are Many Benefits, You Should Keep These Factors in Mind 

It is easy to overdo your fat content while on the Mediterranean diet, even if the fat is the healthy kind. Overeating things like nuts and avocado oil will increase your calories fast and overdoing even healthy fats can work against you.  

It’s also easy to miss essential nutrients and foods when you’re focusing on the healthy fat content in your meals. While you’re eating more fruits and vegetables, it’s important to remember to get enough complex carbs, iron, and protein as well.  

Keeping a balance while on the Mediterranean diet with a variety of foods is the key to getting the most out of your diet.  

How Do You Follow a Mediterranean Diet? 

Healthy fats are the key to the Mediterranean diet, as is reducing processed and refined foods. You should aim to eat lots of fruits, vegetables, whole grains, and legumes as your main meal ingredients. 

Olive oil is recommended in place of things like butter or margarine and focus on natural sources of healthy fats are emphasized: avocados, nuts, and oily fatty fish (like salmon and sardines). 

Fish and other kinds of seafood (like oysters, crab, and shrimp) should be your main animal protein source in place of red meat and chicken, excluding some dairy products like whole fat cheeses, flavored yogurt, and eggs. Some dairy products like Greek yogurt and low-fat cheeses are permitted.  

Overall, you should focus on whole foods: fruits, vegetables, legumes, whole grains, nuts, seeds, and fatty fish. Avoid red meat and processed foods as much as possible.  

Here’s what your overall plan should look like: 
 

• Vegetables – 3 servings a day or more  
• Fruits – 2 servings a day or more 
• Whole Grains – the more the better! Use them whenever a recipe calls for rice, bread, or pasta. 
• Legumes – 3 servings a week or more 
• Nuts & Seeds – 3 servings a week or more 
• Fish & Seafood – 3 servings a week or more 
• Poultry – As needed if you love chicken or turkey but leave room for the more important foods listed above. 
• Red Meats – Less than 3 servings per month 
• Sweets & Baked Goods – Never is best, but it’s okay to treat yourself every now and then. 
  
  

Mediterranean Diet Food List 

If you’re out shopping, here’s a list of all the foods you should be on the lookout for. Many of these foods fall into multiple categories, making them super beneficial and healthy!  
 

Protein 

• Beans 
• Lentils 
• Tofu 
• Legumes 
• Quinoa 
• Crab 
• Clams and Oysters 
• Shrimp 
• Mussels 

Fats 

• Extra Virgin Olive Oil 
• Avocados 
• Salmon 
• Mackerel 
• Tuna 
• Sardines 
• Olives 

Produce 

• All Fruits 
• All Berries 
• All Non-Starchy Vegetables (broccoli, lettuce, brussels sprouts, etc.) 
• All Starchy Vegetables (sweet potatoes, parsnips, beets, etc.) 
• Root Vegetables (radishes, onion, carrots, etc.) 
• Tubers (potato, yams, turnips, etc.) 

Grains 

• Whole Grain Crackers 
• Whole Grain Pastas 
• Brown or Wild Rice 
• Farro 
• Steel-Cut Oatmeal 
• Bulgur Wheat  
• Barley 
• Couscous 
• Spelt 
• Buckwheat 

Dairy 

• Plain Greek Yogurt (unflavored) 
• Low-Fat Ricotta 
• Low-Fat Cottage Cheese 
• Feta 
• Goat Cheese 

Nuts & Seeds 

• Almonds 
• Walnuts 
• Chickpeas 
• Pistachios 
• Hazelnuts 
• Cashews 
• Pumpkin Seeds 
• Hempseeds 
• Sunflower Seeds 

For sweeteners, use honey or monk fruit sugar as these are preferred over white, processed sugars or sugar alternatives like Stevia or agave. Same for sauces, added sugar should be avoided when possible, so look for pesto, no sugar added tomato sauce, tzatziki, aioli, or vinegars. 

Red wine is occasionally okay, but you should aim for less alcohol and sweetened beverages and more water, black coffees, and herbal or unsweetened teas! 

Recipes Using Your Mediterranean Diet Food List 

Ready to get started on your new, healthy mean plan? Here are a few easy Mediterranean diet recipes using the Mediterranean diet food list from above and more. Remember: you don’t need to switch completely for this diet to work. Even eating a few meals following this way of eating will make a big difference. 

And if you’re shaky in the kitchen, no need to fear! We’ve got you covered for ready to eat Mediterranean meals every week. No cooking required. 

15 Minute Spicy Shrimp and Quinoa 

Calories: 468  Fat: 16g  Total Carbs: 42g   
Net Carbs: 34g  Fiber: 8g  Protein: 40g 

Sautéed Yellow Squash Skillet 

Calories: 98 Fat: 8.3g  Total Carbs: 5.5g   
Net Carbs: 5.5g  Fiber: 0g  Protein:  2g 

Baked Tilapia with Lemon 

Calories: 320 Fat: 6.3g  Total Carbs: 6.3g   
Net Carbs: 5.1g  Fiber: 1.2g  Protein: 39.2g 

Grain Bowl with Sautéed Spinach 

Calories: 458 Fat: 21g  Total Carbs: 56g   
Net Carbs: 47g  Fiber: 9g  Protein: 14g 

Salmon Pita Sandwich 

Calories: 239 Fat: 7.1g  Total Carbs: 19g   
Net Carbs: 16.7g  Fiber: 2.3g  Protein: 24.8g 

The post Full Mediterranean Diet Food List & Easy Recipes Ideas 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.