21 DAY Mediterranean Diet Challenge DAY# 14

*For those who are new here, please note that you can click here and check the previous days. Also, this challenge is not a strict diet plan but a series of mini-challenges to establish healthy Mediterranean diet habits. I do include links and suggestions for recipes, if you want a menu plan you can go here for a 5-day mix and match plan. For a longer comprehensive 14-day plan along with 100 recipes you can consider my new book.

Hello and welcome to Day 14! Sundays are typically a day where meat may be consumed, kind of like a celebratory meal. As I’ve mentioned in earlier posts, in order to reduce the intake of meat, you should treat it more as a side dish rather than the centerpiece of the meal.

The Mediterranean diet is not an all or nothing eating pattern. We need to remember that it is a diet that existed (and still exists) naturally in certain parts of the world. Meat is a celebratory food and was consumed mostly on special occasions. Since meat, especially red meat was scarce, it was often cooked with vegetables in order to “stretch” the meal to be able to feed more people. This practice of course has the added benefit of consuming more vegetables than meat. The meat also imparts flavor to the vegetables.

Today’s challenge: Treat meat as a side dish and prepare meals that promote vegetables more than meat.

How to make Healthy Meat and Vegetable  Meals

  • Cook a sheet pan meal with plenty of vegetables. Place a variety  of vegetables on a pan and place over that your meat like in this delicious Crispy Greek Sheet Pan Chicken with Sweet Potatoes.
  • Cook a one pot meal combining meat and  vegetables. Green beans and peas along  with chicken is a common Mediterranean meal, try this recipe: One-Pot Greek Chicken and Peas (also seen in the photo above).
  • Cook your meat with greens, try this Greek Stewed Pork and Greens in Lemon Sauce it is delicious and comforting.
  • Have a large salad with 1-2 ounces meat.
  • Sauté 1-2 ounces of meat with 4 cups chopped  vegetables with olive oil and tomato sauce.

Starting  tomorrow in addition to new challenges we will be stacking our habits we have already  started. I will be offering suggestions on what to do every day so stay tuned!

*If you like please share your accomplishments, suggestions, tips, experiences on the site in the comments or on social media , I’ll be using the hashtag #21daymeddiet. You can find me at @greekdiet on instagram and at on facebook.

Looking forward to connecting with you. If you have questions or concerns please let me know!

Yia sas!


See you tomorrow!

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