The Mediterranean diet has three meals a week, easy to master the dietary principles!

Three meals

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Description

Breakfast: soy milk

The recommended ratio of selected soybeans to water is 1:10, which can be adjusted according to personal taste.

1. Wash the soybeans and soak them in water for 6 hours, then drain the water with a sieve and wash them again
2. Pour the swelled soybeans and water into the juicer and grind them into a dense shape
3. Slowly cook the dense soybean juice
4. Repeatedly sieve the bean juice and filter the bean dregs
5. Add the amount of sugar according to your preference to complete fresh soy milk

Breakfast: Spinach Omelettes

1. Add olive oil to pan
2. After the oil reaches the temperature, add the washed spinach and diced sweet peppers, stir-fry until cooked and put it on a plate for later use
3. Add the appropriate amount of olive oil again, and pour the egg mixture into the hot pan
4. Then pour the fried ingredients on the egg skin, and fold the upper and lower egg skins inwards
5. Complete delicious and delicious spinach omelette

Lunch: Golden Quinoa Edamame

Strictly select red and white quinoa, which are known as superfoods in Europe and America, and domestic non-GMO edamame, rich in plant protein, vitamins and dietary fiber, plus diced red pepper, diced yellow pepper, and corn kernels to increase visual enjoyment. Seasoned with Italian extra virgin olive oil and black pepper, the taste is light and fragrant, suitable for fitness, dieters, and vegetarians.

1. take out Lanyan Gold Quinoa Edamame Freezer Packs
2. Thaw and serve immediately, or microwave
3. You can add American lettuce and vegetarian chicken shreds to make salad

Lunch: Mediterranean Quinoa with Chickpeas

Red and white quinoa and chickpeas are selected as popular healthy ingredients with high nutritional value. Served with plump and bright green edamame, North African millet, and diced red pepper, seasoned with Italian extra virgin olive oil and Italian spices, it perfectly presents the Mediterranean flavor.

1. take out Lanyan Mediterranean Quinoa Chickpea Freezer Packets
2. Thaw and serve immediately, or microwave
3. You can add lettuce or romaine for more delicious taste

Dinner: Golden Youxian Lightly Picked Cauliflower Rice

Specially selected fresh and refreshing white cauliflower rice, carefully selected high-quality non-GMO edamame and corn kernels, stir-fried eggs with sesame oil to create a Taiwanese flavor, with a mellow aroma and a good taste that is not greasy.

1. take out Lanyang Gold Premium Slim Lightly Picked Cauliflower Rice Frozen Pack
2. No need to thaw or unpack, heat in boiling water for four minutes
3. Or without thawing, after unpacking the product, pour it into a microwaveable container and microwave for 3 minutes

Dinner: Seared Salmon

1. Salmon marinated in black pepper, herbs, olive oil
2. Heat the salmon in a pan with a little olive oil and fry on both sides until golden brown
3. Then cut the bell pepper, green cauliflower and zucchini into pieces, add them to the pot and stir fry
4. finish cooking