30-Day Mediterranean Diet Challenge

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The Mediterranean Diet is the healthiest in the world, and it's also delicious. So how can you take your plate to the Mediterranean without getting on a plane? We'll teach you the best tips for eating Mediterranean-style along with easy and tasty recipes.

30 Day Mediterranean Diet Challenge

30 Days of Mediterranean Diet Tips

  1. Go Meatless: One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Try going meatless today for some plant-based power. 

  2. Get moving: A key part of the Mediterranean diet is maintaining an active lifestyle. Moving doesn’t necessarily have to be a structured workout. Try taking a walk over your lunch break at work, gardening or going for a bike ride with friends or family. All together, try and have your movement add up to at least one hour of your day. 

  3. Eat more veggies:  Enjoying vegetables with your breakfast can help boost your fiber intake and keep you more full throughout the day. Adding avocado or tomato slices to your toast or spinach to scrambled eggs is a great way to accomplish this. 

  4. Try this! Try our Green Shakshuka recipe tonight. It is a delicious way to get in your dark leafy greens as well as lean protein and healthy fat from the eggs. These components of the Mediterranean diet keep you full, nourished and satisfied. 

  5. Gather: The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Additionally, it helps us be present and mindful about our meal, which has physiological benefits too. To emulate this, eat with people you care about today. 

  6. Cheers! It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino.

  7. Try this! Try our Prosciutto Pizza with Corn & Arugula recipe tonight. Along with being healthy, this recipe will only take you 20 minutes. This recipe brings you healthy fiber, fat and protein in a delicious pizza. 

  8. Go Meatless: One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Try going meatless today for some plant-based power. 

  9. Try this! Try our Scallops with White Bean Ragu & Charred Lemon recipe tonight. This seafood dish is packed with heart-healthy fats and is a great source of vitamin A, vitamin C and folate. 

  10. Go out: Go to a local restaurant and try to find a dinner that aligns with the Mediterranean diet. This includes being packed with vegetables and whole grains. Also, this meal should include healthy fats, like avocados or olive oil, and lean proteins, like fish, chicken or legumes. 

  11. Gather: The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Additionally, it helps us be present and mindful about our meal, which has physiological benefits too. To emulate this, eat with people you care about today. 

  12. Cheers! It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino.

  13. Try this! Try our One-Pan Chicken Parmesan Pasta recipe tonight. This one-pan meal provides a serving of 5 different food groups and is bursting with flavor. Enjoy this healthy spin on a classic favorite. 

  14. Adventure: Embrace the weather, whatever it is, and plan an adventure that gets you moving and outside. This could be anywhere from going hiking to visiting a local museum. Bonus points if you include your family or friends. 

  15. Go Meatless: One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Try going meatless today for some plant-based power. 

  16. New food: It’s time to get out of your comfort zone! Try cooking with a whole food ingredient you have never used before. Make it fun by finding a recipe before for some direction. 

  17. Try this! Try our Chicken & Spinach Skillet Pasta with Lemon & Parmesan recipe tonight. This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens. 

  18. Get moving: A key part of the Mediterranean diet is maintaining an active lifestyle. Moving doesn’t necessarily have to be a structured workout. Try taking a walk over your lunch break at work, gardening or going for a bike ride with friends or family. All together, try and have your movement add up to at least one hour of your day. 

  19. Cheers! It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino.

  20. Try this! Try our Grilled Short Ribs & Cherry Tomatoes with Chimichurri recipe tonight. This mouth-watering recipe is simple to make while being complex in flavor. Bonus: grilling makes for minimal clean up. 

  21. Gather: The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Additionally, it helps us be present and mindful about our meal, which has physiological benefits too. To emulate this, eat with people you care about today. 

  22. Go Meatless: One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Try going meatless today for some plant-based power. 

  23. Try this! Try our Pork Chops with Balsamic Sweet Onions recipe tonight. This recipe is proof that gourmet can only take 20 minutes. 

  24. Go for a walk: Getting moving during your day can help boost your energy levels and keep you focused through your afternoon. Go for a walk, outside if possible, during your lunch break at work. 

  25. Gather: The Mediterranean diet emphasizes gathering and eating together. In several European countries, mealtimes are an event to be enjoyed and shared. There are a host of benefits to our mental health from putting down the electronics and connecting with those around us. Additionally, it helps us be present and mindful about our meal, which has physiological benefits too. To emulate this, eat with people you care about today. 

  26. Cheers! It’s true, wine (especially red wine) is an integral part of the Mediterranean diet and lifestyle. Pour yourself a glass today and enjoy the antioxidant protective power of vino.

  27. Farmer’s Market: Treat yourself to a trip to the farmers market. Make a shopping list before to help you focus. Don’t be afraid to ask the farmers about how the produce was grown or how to use it, they are the experts after all. 

  28. Cook together: Role modeling healthy eating and getting your kids involved in the kitchen can help set them up for success later in life. Have your kids help you cook a meal today. 

  29. Go Meatless: One component of the Mediterranean Diet is that it is primarily plant-based, with limited red meat. Try going meatless today for some plant-based power. 

  30. Try this! Try our Easy Pea & Spinach Carbonara recipe tonight. This pasta is full of fresh flavors and 8 grams of fiber, which is over 30% of your daily needs.

 

Mediterranean Diet Inspiration

 

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Mediterranean Meals

 

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Recipes

 
 
 
 
 
 
 
 
Author Handle/ID
25332770
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The Mediterranean Diet is one of the world's healthiest styles of eating.
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Lisa Valente, M.S., R.D.
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30-Day Mediterranean Diet Challenge