Hey y’all, I (24F) just started the Mediterranean diet this week and so far I think it’s going okay. I’m doing this for health reasons, and luckily I’m not a picky eater at all. I just really miss eating cheese with every meal 😂😂 Anyways, I’m worried about the lack of variety of foods I’ve been cooking and I want to ensure im getting enough protein.
This is what I ate today:
Breakfast: Dave’s Killer Bread with low-fat cottage cheese, flax seed, everything bagel seasoning
Morning snack: apple and almond butter
Lunch: steamed kale, roasted spaghetti squash
Dinner: Spanish seasoned beans and spinach, brown rice, sprinkle of feta, avocado mash
After dinner snack: mixed berries.
I also eat salmon quite a bit for lunches and sometimes dinner. And I’ve been alternating between oatmeal and toast for breakfast. Everyday I eat kale and beans though. what else could I start incorporating into my meals to make sure im meeting nutritional needs?
by Plastic-Archer5209
2 Comments
[deleted]
Your dinner looks delicious!
Three things you didn’t mention are: nuts, which are good sources of fiber, protein, and healthy fats; mushrooms, which are good sources of vitamins, minerals, and fiber plus some protein; and fermented foods, which are great for your gut. Real whole unsweetened yogurt, kefir, sauerkraut, kim chi, etc.
This wouldn’t be enough food or protein for me. Do you feel satisfied? I might add an egg or some cheese or yogurt or canned sardines to the lunch. More fruit, more veggies, more legumes, more unsweetened whole grains.
Also be sure that you understand what ultra-processed foods are, that you are eating sugar only intentionally, and understand what additives are in your low-fat foods and why. Everyone has to make their own choices, but they should be informed choices. There are compromises to be made between optimum nutrition, expense, convenience, and enjoyment. Just make those compromises knowingly.
Your comment about variety is important. It is good to aim for diversity in your plant foods. Beans every day are good, but don’t eat the same beans every day. Kale is good, but so are spinach, swiss chard, dandelion greens, cabbage, broccoli, and bok choy.
I feel you on cutting down on cheese!