A Dietitian Tells Us How To Meal Prep On The Mediterranean Diet For Fast Weight Loss

Greek Salad With Grilled Chicken

The first Mediterranean diet meal prep is a Greek salad with grilled chicken. The ingredients, Keatley says, include, "mixed greens, cucumber, tomatoes, red onion, Kalamata olives, feta cheese, grilled chicken, and Greek dressing made with olive oil, lemon juice, garlic, and herbs." Yum!

"The grilled chicken provides lean protein, which can help promote satiety and support muscle growth," he explains. "The combination of fiber-rich vegetables and healthy fats from the olives and olive oil dressing can help control appetite and support a healthy metabolism." This diet has metabolism-boosting benefits!

Lentil And Vegetable Stew

Next on Keatley's list of Mediterranean diet meal preps is a lentil and vegetable stew. To cook this stew, you'll need, "green lentils, onion, garlic, carrots, celery, zucchini, diced tomatoes, vegetable broth, spinach, and herbs like thyme and rosemary."

"Lentils are a great source of plant-based protein and fiber, which can aid in weight loss by increasing satiety and promoting digestive health," Keatley says. "The variety of vegetables in this dish adds even more fiber and essential nutrients while keeping the calorie count low." And, this stew recipe has plenty of vegetables and is full of fiber to support your weight loss journey, while also keeping you cozy on a chilly day. Read more about the veggies you should add to your soups and stews to promote better gut health!

Baked Salmon With Quinoa And Roasted Vegetables

And, his final Mediterranean diet meal prep is a baked salmon with quinoa and roasted vegetables. The ingredients include, "salmon fillet, quinoa, bell peppers, red onion, cherry tomatoes, zucchini, olive oil, lemon juice, and herbs like dill and parsley," according to Keatley.

"Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation and support weight loss," Keatley notes. "Quinoa is a whole grain that contains protein and fiber, promoting satiety and supporting gut health. The roasted vegetables add fiber, vitamins, and minerals without adding excessive calories." Salmon is also a great fatty fish to boost hair thickness and shine.

Bottom Line

Keatley highly recommends the Mediterranean diet because of its various health benefits, "including weight loss, improved cardiovascular health, reduced risk of type 2 diabetes, and enhanced gut health." The Mediterranean diet is flexible and easy to follow. And, meal prepping is a great sustainable option for people pursuing long-term dietary changes and weight loss.