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Yahoo
3 days ago
- Health
- Yahoo
7-Day Mediterranean Diet Meal Plan for More Energy, Created by a Dietitian
Feeling sluggish? This Mediterranean diet meal plan may be just the ticket to improving your energy levels. To promote satiety and prevent that afternoon energy slump, we spread protein and fiber fairly evenly throughout each day, while following the principles of the Mediterranean diet, which is full of fruits, vegetables, whole grains, lean proteins, nuts and legumes. As with all meal plans, this is meant to serve as a framework for a healthy eating plan. Feel free to substitute a different meal, opt for leftovers or tailor it to whatever makes sense for your routine. Aim to eat mindfully, listen to your hunger cues and do what works best for your body. Meal Plan at a Glance Egg bites & smoothie/ Yogurt & fruit Tuna salad/ Energy balls Stew & salad English muffin & yogurt/ Pistachios Chicken soup/ Energy balls Salmon tacos Egg bites & smoothie/ Apple & nut butter Chicken soup/ Pear Steak salad English muffin & yogurt/ Apple Chicken soup/ Energy balls Chicken couscous bowl Egg bites & smoothie/ Yogurt & fruit Chickpea salad/ Energy balls Cauliflower salad English muffin & yogurt/ Egg & fruit Chickpea salad/ Energy balls Shrimp kebabs Egg bites & smoothie/ Pear Tuna salad/ Apple & nut butter Chicken & broccolini & beans Day 1 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (351 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium apple Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (490 calories) 1 serving Coconut Stew with Spinach & Beans 2 cups mixed greens 1 serving Citrus Vinaigrette Daily Totals: 1,488 calories, 71g fat, 74g protein, 150g carbohydrate, 30g fiber, 1,620mg sodium To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, 2 Tbsp. natural peanut butter to lunch and half an avocado, sliced, to the salad at dinner. Day 2 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (176 calories) ¼ cup shelled unsalted dry-roasted pistachios Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (460 calories) 1 serving 30-Minute Roasted Salmon Tacos with Corn & Pepper Salsa Daily Totals: 1,489 calories, 61g fat, 95g protein, 158g carbohydrate, 31g fiber, 1,471mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 1 medium apple to A.M. snack, 1 medium bell pepper with ¼ cup hummus to lunch and 1 serving Pineapple & Avocado Salad to dinner. Day 3 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (305 calories) 1 medium apple 2 Tbsp. natural peanut butter Lunch (359 calories) 1 serving Curried Chicken & Cabbage Soup ½ cup blackberries Afternoon Snack (131 calories) 1 large pear Dinner (405 calories) 1 serving Grilled Flank Steak with Tomato Salad 1-oz. slice whole-wheat baguette Daily Totals: 1,522 calories, 70g fat, 83g protein, 144g carbohydrate, 29g fiber, 1,852mg sodium To make it 2,000 calories: Increase to 2½ Tbsp. natural peanut butter at A.M. snack, add ¼ cup unsalted dry-roasted almonds to P.M. snack and add 1 serving Blueberry-Lemon Energy Balls as an evening snack. Day 4 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (95 calories) 1 medium apple Lunch (363 calories) 1 serving Curried Chicken & Cabbage Soup 1 clementine Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (473 calories) 1 serving Chicken, Feta & Cucumber Couscous Bowls Daily Totals: 1,486 calories, 49g fat, 90g protein, 186g carbohydrate, 30g fiber, 1,667mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to breakfast, 2 Tbsp. natural peanut butter to A.M. snack and 1 serving Traditional Greek Salad to dinner. Day 5 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (135 calories) 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt ½ cup raspberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (125 calories) 2 each Blueberry-Lemon Energy Balls Dinner (502 calories) 1 serving Roasted Cranberry, Squash & Cauliflower Salad Daily Totals: 1,486 calories, 80g fat, 65g protein, 135g carbohydrate, 31g fiber, 1,680mg sodium To make it 2,000 calories: Add 2 Tbsp. chopped walnuts to A.M. snack, 1 medium peach to lunch and 1 medium banana with 2 Tbsp. natural peanut butter as an evening snack. Day 6 Breakfast (365 calories) 1 serving Peanut Butter & Chia Berry Jam English Muffin 1 (5-oz.) container low-fat plain strained (Greek-style) yogurt Morning Snack (120 calories) 1 large hard-boiled egg ½ cup blueberries Lunch (401 calories) 1 serving Bell Pepper & Feta Chickpea Salad Afternoon Snack (190 calories) 1 serving (3 each) Blueberry-Lemon Energy Balls Dinner (442 calories) 1 serving Shrimp & Pepper Kebabs with Grilled Red Onion Slaw Daily Totals: 1,518 calories, 75g fat, 75g protein, 143g carbohydrate, 28g fiber, 1,179mg sodium To make it 2,000 calories: Add ¼ cup chopped walnuts at breakfast, 1 medium peach to lunch and 1 serving Mango & Avocado Salad to dinner. Day 7 Breakfast (322 calories) 1 serving Roasted Red Pepper & Spinach Egg Bites 1 serving Berry-Mint Kefir Smoothies Morning Snack (131 calories) 1 large pear Lunch (345 calories) 1 serving Tuna Salad with Egg over 1 cup mixed greens 1 medium bell pepper, sliced 2 Tbsp. hummus Afternoon Snack (200 calories) 1 medium apple 1 Tbsp. natural peanut butter Dinner (520 calories) 1 serving Perfect Pan-Seared Chicken Breasts 1 serving Caramelized Broccolini & White Beans Daily Totals: 1,519 calories, 67g fat, 99g protein, 135g carbohydrate, 29g fiber, 1,953mg sodium To make it 2,000 calories: Add ¼ cup unsalted dry-roasted almonds to A.M. snack, increase to 2 Tbsp. natural peanut butter to P.M. snack and add 1 serving Blueberry-Lemon Energy Balls as an evening snack Frequently asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Healthy Mediterranean Recipes. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 322 to 365 calories while the lunches span 345 to 401 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a modification for 1,200 calories? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Tips for Using the Mediterranean Diet to Improve Energy Levels Rich in nutrients, the Mediterranean diet is a healthy way of eating that includes plenty of fresh produce, whole grains, legumes, healthy fats and a wide variety of lean proteins. Long regarded as one of the healthiest diets for its numerous health benefits, the Mediterranean diet is more of a lifestyle than a strict diet. Of course, it emphasizes plenty of nutrient-rich produce, but it also promotes cooking more meals at home, sharing meals with others, increasing mindfulness and slowing down to sit and enjoy meals rather than eating on the go. Because eating too little can zap energy levels, be sure to listen to your body and make sure that you're eating enough. You can keep your energy levels high by doing the following: Staying hydrated Eat regular meals and snacks Get enough sleep Eat balanced meals with carbs, healthy fats and protein Exercise daily Read the original article on EATINGWELL
Yahoo
20-07-2025
- Health
- Yahoo
Quinoa vs. Brown Rice: Both Are Healthy, but One Packs Nearly Twice the Protein
Key Takeaways Quinoa offers nearly twice the protein of brown rice and is a complete protein, making it ideal for supporting muscle health and plant-based diets. Brown rice is rich in fiber and complex carbs, making it a hearty, budget-friendly grain that supports digestion and sustained energy. Both grains bring unique nutritional perks, so mixing them into your meals adds variety, flavor, and well-rounded health it comes to whole grains, not all are alike. Typically, whole grains—that is, grains that haven't been processed into flour or a quick-cook version—are great sources of fiber, protein, and antioxidants, and can be beneficial for digestion, cholesterol levels, and more. But each grain is distinct, despite overlapping similarities. Quinoa and brown rice are similar healthy grains, with a satisfying nutty, savory flavor and a snappy texture. And though they seem quite alike, they're both distinctly nutritious in their own special ways. Below, we outline the benefits of quinoa versus brown rice, and when it's best to eat each one. Spoiler: You can mix them together for top-tier taste and nutrition. What is Quinoa? 'Quinoa is a small but strong grain packed with plant-based protein, fiber, and key nutrients like magnesium and iron,' says Stephanie Militano, MS, RD, CSSD. 'It is naturally gluten-free, and supports your energy with carbohydrates and protein. A major bonus is that it cooks in just 15 minutes.'Meet Our Expert Stephanie Militano, MS, RD, CSSD, a registered dietitian based in Williamsburg, the nutritional profile of 100 grams of uncooked quinoa, according to data from the USDA: Calories: 368 kcalProtein: 14.1 grams (g)Total Carbohydrates: 64.2 gTotal Sugars: 0 gFiber: 7 gFat: 6 gCalcium: 47 mgMagnesium: 197 mgIron: 4.57 mgVitamin B-6: 0.487 mg 'Quinoa is a complete protein, meaning it has all nine essential amino acids, making it a great choice to support your muscles and energy,' Militano continues. 'It is a great foundation to a variety of meals. From salads to grain bowls, and sweet or savory breakfast bowls, quinoa does it all.' What Is Brown Rice? 'Brown rice is a whole grain that is rich in fiber, B vitamins, and minerals like magnesium. It packs a powerful nutrition punch with complex carbohydrates,' explains Militano. 'It helps support digestion, and maintains your energy as a complex, high-fiber carbohydrate source. Think of it as the hearty, wholesome cousin to white rice.' Here's the nutritional profile of 100 grams of long-grain brown rice, according to data from the USDA: Calories: 366 kcalProtein: 7.25 grams (g)Total Carbohydrates: 76.7 gTotal Sugars: 0.4 gFiber: 4.3 gFat: 3.31 gCalcium: 8 mgMagnesium: 115 mgIron: 1.24 mgVitamin B-6: 0.161 mg 'I love cooking with brown rice because it is a hearty grain that is a great base for stir fries, soups, and even veggie burgers,' says Militano. 'Overall, it is super versatile and budget-friendly.' Which Whole Grain Is Better for You? When it comes to brown rice versus quinoa, the better option is up to you and your lifestyle. 'Both are great, but the ultimate choice depends on what you need,' Militano explains. 'Quinoa wins for protein and essential amino acids, while brown rice also offers fiber and vitamins, and is easier on your budget.' Basically, you can't really go wrong when choosing between quinoa and brown rice, it just depends on what you're looking for. "They are both solid nutrition choices," Militano concludes. "I recommend mixing up your grains when you can to add a variety of textures and flavors to your plate.' Read the original article on Real Simple
BBC News
13-07-2025
- Health
- BBC News
Which Bread be di healthiest to chop?
For many pipo, bread na necessary evil. E be one of di foods wey pipo dey chop pass worldwide. For dis part of di world, e dey act as pairing wit plenti tins but pipo dey like look am wit side eye say e no dey healthy. Infact many pipo wey wan lose weight, di first tin dem go tell demselves na make we comot bread from our diet. But bread get plenti types and while dia be some wey be say get plenti sugar and no dey make pipo gain weight, odas dey wey studies show say dey help reduce Body Mass Index (BMI) and belle fat. Nutritionist Jenna Hope tell BBC Good Food say "different type breads dey linked wit different health benefits". Ultra-processed bread? For di late 1950s, scientists for one of di Chorleywood factory for di UK develop way to produce dough faster dan bifor. Dem add hard fats, addtional yeasts and chemicals like enzymes, oxidants (to strengthen di dough) and emulsifiers (wey go help di oda chemicals combine), bifor dem mix dia ingredients for high speed. Dis new technique make am quicker and cheaper to make bread wit Britain wheat wey get low-protein. Dis extra addition like di emulsifiers give di bread longer shelf life too, wey be why today, dem dey use di Chorleywood method take make 80% of di bread wey we dey chop. Many of di breads wey dey supermarket wey dem dey use di Chorleywood method make dey referred to as Ultra Processed food. Dem no be any exact defination for ultra processed food but many academics advise sat if di food get five or more ingredients plus including ingredients wey you no get inside kitchen, e likely be UPF. Foods wey be UPFs dey normally dey linked wit plenti health conditions but researchers say e no make sense to just join all of dem togeda see as enenmy, dis na bicos of di way di foods dem dey call UPFs dey mix-mix different food groups togeda. Wholegrain bread For you to fit understand wetin we go tok about di bread make we first explain wheat grains give you. Wheat grains get plenti layers, like id germ wey dem dey call di embryo of di wheat; e dey rich in protein, di outeer shell wey dem dey call bran and di starch endosperm wey dey store food for the embryo. For normal bread dem dey only use di endosperm of di grain but di whole grain dey use all di grain wey get polyphenols (a group of chemicals with antioxidant properties), essential nutrients like vitamin E, folate and magnesium, as well as fibre, protein and healthy fats and na wia all im health benefits dey come from. Di health benefits include: Sourdough Sourdough na one of di bread wey dey take long time to bake. BBC Melissa Hogenboom tok say wen she make am, "di entire process from activating my starter - wey be wen you mix am wit flour and water and water for am to wake - to wen I comot di bread from oven, fit take reach 36 hours". Basically ehn, di ingredients for sourdough na flour, salt and water wey dem mix wit sourdough starter (mixture of bacteria and yeast) wey dey act as natural raising agent. Pipo wey don chop am like di taste but e also get health benefits. Healthier White Bread White bread na one of di most popular type of bread for world even though e no get di nutritional value of di wholegrain but researchers dey try change am. Dem don create new wholemeal bread wey tast and look like white bread. Di plan na to enrich di bread wit small peas, beans and various cereals togeda wit di bran and wheat germ wey dem dey comot for white bread flour. but one of di researchers, Catherine Howarth of Aberystwyth University tok for 2024 say na "delicate balancing act". Dis na as di team dey add oda grains wey get plenti nutirients like teff, sorghum and millet plus quinoa. Dem aslo dey reason Green peas and chickpeas for extra protein. Di bread fit take anoda two years bifor e coot. How to choose beta healthy bread
