地中海饮食备餐 Mediterranean Diet Meal Prep
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人做过这道菜
Quella萧萧
用料
| 蔬菜 Vegetables | |
| 羽衣甘蓝kale | |
| 生菜lettuce | |
| 芦笋asparagus | |
| 秋葵okra | |
| 彩椒pepper | |
| 西兰花broccoli | |
| 西葫芦zucchini | |
| 胡萝卜carrot | |
| 黄瓜cucumber | |
| 西红柿tomato | |
| 菠菜spinach | |
| 水果 Fruits | |
| 香蕉banana | |
| 牛油果avocado | |
| 苹果apple | |
| 梨pear | |
| 芒果mango | |
| 红心火龙果red-flesh dragon fruit | |
| 蛋白质 Protein | |
| 无菌可生食鸡蛋egg | |
| 虾shrimp | |
| 金枪鱼tuna | |
| 三文鱼salmon | |
| 牛肉卷/牛排beef | |
| 鲫鱼/鲈鱼/黑鱼/草鱼fish | |
| 芝士cheese | |
| 希腊酸奶greek yogurt | |
| 碳水 Carbohydrate | |
| 法式酸面包sourdough bread | |
| 墨西哥卷饼tortilla | |
| 糙米饭multigrain rice | |
| 鹰嘴豆chickpea | |
| 红薯sweet potato | |
| 土豆potato | |
| 燕麦oat | |
| 藜麦quinoa | |
| 脂肪 Fat | |
| 橄榄油 olive oil | |
| 腰果/核桃 cashew/walnut |
地中海饮食备餐 Mediterranean Diet Meal Prep的做法
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🥪Breakfast
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🥩Lunch
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🥒Snacks
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🍤Dinner
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小贴士
🍒Eat in moderation
Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt
Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)
🍒Drink
Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee
Enjoy an occasional glass of dry red or white wine
🍒Snacks
• Hummus with baby carrots or cucumbers
• Salsa with jicama sticks
• Crispy chickpeas
• A handful of raspberries or blueberries
• A quarter cup pistachios
• Frozen grapes
• Avocado on whole-grain crackers
https://www.goodhousekeeping.com/food-recipes/healthy/g4357/mediterranean-diet-meal-plan/
Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt
Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)
🍒Drink
Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee
Enjoy an occasional glass of dry red or white wine
🍒Snacks
• Hummus with baby carrots or cucumbers
• Salsa with jicama sticks
• Crispy chickpeas
• A handful of raspberries or blueberries
• A quarter cup pistachios
• Frozen grapes
• Avocado on whole-grain crackers
https://www.goodhousekeeping.com/food-recipes/healthy/g4357/mediterranean-diet-meal-plan/
