mayazbites
Maya Oueichek, MBA, RDN
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Chicago 🌃 Recipes 🖤Lifestyle🖤Wellness
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Healthy eating should be simple to become a permanent part of your lifestyle. This quick gluten-free breakfast tacos recipe uses minimal cooking skills, and budget-friendly ingredients, and tastes amazing! #Mediterraneandiet #budgetmeals #eatinghealthyonabudget #healthyeating #healthycooking #dietitianapproved #girlswhocook #salsa
Incorporating a variety of protein sources ensures a well-rounded and delicious Mediterranean diet lifestyle.
I always recommend building your meal around your protein source to make it easier to achieve a balanced meal.
How much protein do you need?
Protein needs should be tailored to meet your individual requirements based on your health, lifestyle, and current body needs. My general recommendation is to aim for 30g per meal for individuals living an active lifestyle.
I understand this might be a challenge for many, which is why I'm hoping this list can help you visualize and assess your current protein intake and make adjustments accordingly.
Don’t stress too much about achieving that exact number as long as you are making an effort to include an adequate amount.
Part 1: Seafood
The incorporation of seafood in the Mediterranean diet introduces heart-healthy fats, particularly omega-3s, renowned for their positive impact on cardiovascular health.
This is Part 1 out of 3, and I will be sharing the rest next, so follow along!
Part 2: Plant-Based
Part 3: Meat & Poultry
Let me know in the comments which one is your go-to and why?
Learning how to eat healthy, balanced meals is a skill, and just like any skill, it comes with time and practice. So, always be kind and patient with yourself, and remember that you are WORTH the time it takes to build a new skill. #mediterraneandiet #protein #proteinideas #healthylifestyle2023 #wellnesslifestyle #healthylifestyle #balancedlifestyle
Follow @Mayazbites for more Mediterranean Diet Recipes.
Mediterranean Diet Mussels with Garlic & White Wine
Ingredients:
2 pounds fresh mussels
cleaned and debearded
3 cloves garlic, minced
1/2 cup white wine
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
Salt and pepper to taste
Resh Hot Red Pepper
Crusty bread for serving
Full Recipe Linked in Bio #lifeontiktok #tiktokpartner
#mediterraneandiet #mussels #hearthealth #healthyrecipes #feedfeed #healthycooking #omega3 #nourishing
Mediterranean Diet Mussels with Garlic & White Wine
Ingredients:
2 pounds fresh mussels
cleaned and debearded
3 cloves garlic, minced
1/2 cup white wine
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
Salt and pepper to taste
Resh Hot Red Pepper
Crusty bread for serving
Full Recipe Linked in Bio #lifeontiktok #tiktokpartner
#mediterraneandiet #mussels #hearthealth #healthyrecipes #feedfeed #healthycooking #omega3 #nourishing
Follow @mayazbites for more recipes . In today’s video, I am sharing a fun Halloween Spooky Cheese Board for your next party inspo.
Havarti cheese & Dill
Chive Cream cheese
Mediterranean herbed thins
Sesame sticks
Corn puffs: I was #gifted these delicious crunchy corn spooky packs from team @lovecorn_snacks . I used the cheddar flavor and it was the perfect combo.
Candied ginger
Oranges
Pomegranate
Red bell peppers
Cherry tomatoes
Red pepper paste
Dried hibiscus flowers
Dark choco ate mets
Check the blog for a deeper dive, Link in bio #LifeOnTikTok #TikTokPartner
#halloween #halloweencharcuterieboard #halloweencheeseboard #meatlessmonday #spookyrecipes #feedfeed #spookyseason #cheeseboard
Havarti cheese & Dill
Chive Cream cheese
Mediterranean herbed thins
Sesame sticks
Corn puffs: I was #gifted these delicious crunchy corn spooky packs from team @lovecorn_snacks . I used the cheddar flavor and it was the perfect combo.
Candied ginger
Oranges
Pomegranate
Red bell peppers
Cherry tomatoes
Red pepper paste
Dried hibiscus flowers
Dark choco ate mets
Check the blog for a deeper dive, Link in bio #LifeOnTikTok #TikTokPartner
#halloween #halloweencharcuterieboard #halloweencheeseboard #meatlessmonday #spookyrecipes #feedfeed #spookyseason #cheeseboard
Are you tired of those days when you stare into your pantry and wonder, "What's for dinner?" I get it – deciding what to cook after a long day can be a daunting task. That's where I come in! As a registered dietitian, I'm here to inspire you with these Trader Joe's easy meal dinner ideas using Jasmine Rice as the base. These recipes are designed to relieve decision fatigue, making your dinner prep a breeze and ensuring you enjoy delicious, balanced meals that follow a Mediterranean diet eating pattern.
- These are Meal Inspos! Spice them up with your kitchen’s staples and make them your own by modifying them to fit your own dietary preferences
- Which store I should do next? Send me a DM with your request or leave a comment below 💚🖤
@Trader Joe's
#mealinspo #mediterraneandiet #dietitianapproved #traderjoes #traderjoesrecipes #traderjoesmeals #healthandwellness #womenshealth
- These are Meal Inspos! Spice them up with your kitchen’s staples and make them your own by modifying them to fit your own dietary preferences
- Which store I should do next? Send me a DM with your request or leave a comment below 💚🖤
@Trader Joe's
#mealinspo #mediterraneandiet #dietitianapproved #traderjoes #traderjoesrecipes #traderjoesmeals #healthandwellness #womenshealth
#Giftedtrufru
Follow for more healthy recipes.
Sharing a Meatless Monday Recipe for the overnight oats lovers 💕
This Simple Recipe is quick, nourishing, and delicious
Piña Colada Tropical Vegan Overnight Oats:
- Old Fashioned Oats
- Low Fat Coconut Milk
- Fresh Pineapple ( Frozen or canned works too)
- Shredded Coconut
- Vanilla Extract
I love taking my oats to the next level by adding my favorite toppings ingredients @Trü Frü frozen fruits and chocolate.
I Have been obsessed with them for a while now and when they sent me a gift box I immediately knew I had to use the Piña Colada flavor for my overnight oats. Why I love them ? Simply because they are beyond delicious 🤤 TRUST ME they’re soo good!
Let me know in the comments below, are you a team instant oat or overnight oats ?
#LifeOnTikTok #TikTokPartner #Overnightoats #oats #healthyrecipe #plantbase #piñacolada
Follow for more healthy recipes.
Sharing a Meatless Monday Recipe for the overnight oats lovers 💕
This Simple Recipe is quick, nourishing, and delicious
Piña Colada Tropical Vegan Overnight Oats:
- Old Fashioned Oats
- Low Fat Coconut Milk
- Fresh Pineapple ( Frozen or canned works too)
- Shredded Coconut
- Vanilla Extract
I love taking my oats to the next level by adding my favorite toppings ingredients @Trü Frü frozen fruits and chocolate.
I Have been obsessed with them for a while now and when they sent me a gift box I immediately knew I had to use the Piña Colada flavor for my overnight oats. Why I love them ? Simply because they are beyond delicious 🤤 TRUST ME they’re soo good!
Let me know in the comments below, are you a team instant oat or overnight oats ?
#LifeOnTikTok #TikTokPartner #Overnightoats #oats #healthyrecipe #plantbase #piñacolada
#Sponsored
Take your taco game to the next level with this plant-based Tacos Al Pastor Platter. Dive into the rich flavors of Mexican traditional cuisine using @LightLife Smart Grounds for this classic favorite. With 10g of protein per serving and 0g of saturated fats, these tacos will power you up without feeling weighed down. I personally love and always make taco platters, especially for friends & family gatherings, since each person can customize their taco to accommodate dietary restrictions and preferences!
Recipe:
1 LightLife Smart Grounds Box. You can find them in the refrigerated produce aisles at your local grocery stores. I got mine from Whole Foods.
Marinate:
1 dried guajillo chili
4 cloves
1 ½ cups pineapple juice
½ cup white vinegar
¼ cup water
1 medium white onion, chopped
1 tsp cumin
1 ½ tsp Mexican oregano
⅛ tsp cloves
2 oz achiote paste
1 ½ tsp salt
Corn Tortillas
Lime
Avocadoes
Cilantro
White Onions
Full Recipe on the blog! Link in Bio
#lightlifepartner
Take your taco game to the next level with this plant-based Tacos Al Pastor Platter. Dive into the rich flavors of Mexican traditional cuisine using @LightLife Smart Grounds for this classic favorite. With 10g of protein per serving and 0g of saturated fats, these tacos will power you up without feeling weighed down. I personally love and always make taco platters, especially for friends & family gatherings, since each person can customize their taco to accommodate dietary restrictions and preferences!
Recipe:
1 LightLife Smart Grounds Box. You can find them in the refrigerated produce aisles at your local grocery stores. I got mine from Whole Foods.
Marinate:
1 dried guajillo chili
4 cloves
1 ½ cups pineapple juice
½ cup white vinegar
¼ cup water
1 medium white onion, chopped
1 tsp cumin
1 ½ tsp Mexican oregano
⅛ tsp cloves
2 oz achiote paste
1 ½ tsp salt
Corn Tortillas
Lime
Avocadoes
Cilantro
White Onions
Full Recipe on the blog! Link in Bio
#lightlifepartner
Inspired by the traditional Chinese Hot & Sour Soup, this recipe is a great way to use your homemade chicken stock.
Ingredients:
6 cups Chicken Stock
1 whole shredded chicken
3 cup white mushrooms, sliced
1/2 cup portcini mushrooms, dried
2 cup baby corn, sliced
1 cup bamboo shoots, sliced
1 hot pepper, thinly sliced (adjust to taste)
3 green onions, thinly sliced
3 tablespoons soy sauce. This is my favorite one
1 teaspoon white pepper
2 tablespoons cornstarch (for thickening)
1 egg, beaten
1/4 cup rice vinegar (adjust to taste)
1 tablespoon sesame oil
Full Recipe on the blog, link in Bio 📎
#LifeOnTikTok #TikTokPartner #immunitysupport #coldandfluseason #healthyrecipesfordinner #antiinflammatory #mediterraneandiet
Ingredients:
6 cups Chicken Stock
1 whole shredded chicken
3 cup white mushrooms, sliced
1/2 cup portcini mushrooms, dried
2 cup baby corn, sliced
1 cup bamboo shoots, sliced
1 hot pepper, thinly sliced (adjust to taste)
3 green onions, thinly sliced
3 tablespoons soy sauce. This is my favorite one
1 teaspoon white pepper
2 tablespoons cornstarch (for thickening)
1 egg, beaten
1/4 cup rice vinegar (adjust to taste)
1 tablespoon sesame oil
Full Recipe on the blog, link in Bio 📎
#LifeOnTikTok #TikTokPartner #immunitysupport #coldandfluseason #healthyrecipesfordinner #antiinflammatory #mediterraneandiet
Simple homemade Immunity Support Chicken Stock in the Instant Pot. All these ingredients can boost your immunity & help you and your family stay healthy this Cold and Flu Season.
#LifeOnTikTok #TikTokPartner #immunitysupport #coldandfluseason #healthyrecipes #chickenstockmadeathome #antiinflammatory #mediterraneandiet
#LifeOnTikTok #TikTokPartner #immunitysupport #coldandfluseason #healthyrecipes #chickenstockmadeathome #antiinflammatory #mediterraneandiet
#Sponsored
These gorgeous Upside-Down Mini Tarts are inspired by the viral puff pastry recipes. For how simple and delicious the results were, I can confirm they are worth the hype!
I knew then I had to make a plant based version and I chose to power it up with @LightLife Smart Bacon.
This recipe proves ideal for summer hosting or snacking! The tarts are effortlessly assembled, adding a captivating touch to your table setting. As a dietitian, I love using my creativity to make plant based eating more enjoyable for all. With 5g of plant-based protein, 0 g saturated fats and No added nitrates/nitrites per serving, Smart Bacon’s got the plant-based protein to power you up, without the saturated fat weighing you down
Recipe:
Upside Down Mini Tarts with Caramelized Shallots, Smart Bacon, and Lemon Pepper Arugula
Ingredients:
LightLife Smart Bacon. I got mine from Target and you can find it in the refrigerated produce aisles, at most grocery stores. Check out their website for more info
Puff Pastry
Shallots
Honey
Balsamic glaze
Arugula
Lemon
Black pepper
Herbs & Spices
Full Recipe on the blog! Link in Bio
#lightlifepartner
These gorgeous Upside-Down Mini Tarts are inspired by the viral puff pastry recipes. For how simple and delicious the results were, I can confirm they are worth the hype!
I knew then I had to make a plant based version and I chose to power it up with @LightLife Smart Bacon.
This recipe proves ideal for summer hosting or snacking! The tarts are effortlessly assembled, adding a captivating touch to your table setting. As a dietitian, I love using my creativity to make plant based eating more enjoyable for all. With 5g of plant-based protein, 0 g saturated fats and No added nitrates/nitrites per serving, Smart Bacon’s got the plant-based protein to power you up, without the saturated fat weighing you down
Recipe:
Upside Down Mini Tarts with Caramelized Shallots, Smart Bacon, and Lemon Pepper Arugula
Ingredients:
LightLife Smart Bacon. I got mine from Target and you can find it in the refrigerated produce aisles, at most grocery stores. Check out their website for more info
Puff Pastry
Shallots
Honey
Balsamic glaze
Arugula
Lemon
Black pepper
Herbs & Spices
Full Recipe on the blog! Link in Bio
#lightlifepartner