Mayazbites

Mayazbites All About The Mediterranean Diet 🌿
Bite Size Nutrition, Lifestyle, and Wellness
Registered Dietitian | Breast Cancer Survivor

01/08/2026

Hiking is one of my most recommended forms of movement.

It naturally strengthens:
• Glutes & hamstrings from uphill climbs
• Core from balance and uneven terrain
• Mental health through stress reduction and time outdoors

From a dietitian’s lens, hiking supports sustainable weight loss by:
• Increasing daily energy expenditure and supporting a caloric deficit
• Improving insulin sensitivity
• Lowering stress hormones that can interfere with fat loss

✨ Wellness tip:
The best movement is the one you actually enjoy and can do consistently. Walking trails, hills, or mountains all count.

Save this as a reminder that movement is more than calories burned, it’s care. Plant active weekends to stay consistent with your health goals.

01/08/2026

Mediterranean Diet Healthy Recipe:
High-Protein, High-Fiber Tuna & Chickpea Salad 🥗

A simple, no-cook Mediterranean-style meal that supports fullness, stable energy, and balanced blood sugar.

⸻

Ingredients
• 1 cup chickpeas, rinsed (no-salt-added if canned)
• 1 can tuna, 5 oz, packed in water
• 2 cups romaine lettuce, chopped
• 1/4 cup fresh parsley, chopped
• 1/2 small avocado, diced
• Green onions, for garnish

Dressing
• ~1/2 tbsp mayonnaise ( optional for avocado or olive oil based )
• Juice of 1/2 lemon
• 1 tbsp black pepper
• Optional: Thai chilies, for heat

⸻

Estimated nutrition (per bowl)
• Calories: ~520 kcal
• Protein: ~45 g
• Fiber: ~16 g

💡 Dietitian tip: Combining lean protein with fiber-rich plants helps improve satiety and makes meals more satisfying, especially helpful for weight management and steady energy.

Save this for an easy lunch or light dinner you can throw together in minutes.

01/07/2026

Legumes are a good choice for most adults, if you tolerate them well.

They’ve been a staple of the Mediterranean diet because they’re nourishing, versatile, and easy to build into everyday meals.

Why legumes fit well into a healthy eating pattern:
• Provide a natural combo of plant protein + fiber to support fullness
• Support heart and gut health as part of a balanced diet
• Help promote steady energy and blood sugar balance
• Work well across many cuisines and cooking styles

Common legumes to rotate in:
• Chickpeas
• Lentils (green, brown, red)
• White beans (cannellini, navy)
• Black beans
• Fava beans

If you’re new to legumes or have a sensitive gut, start with small portions, rinse canned beans well, and spread intake throughout the week.

The Mediterranean diet is a flexible framework, and legumes are a simple, evidence-based option when they work for your body. 🫒

01/07/2026

This is a great example of a balanced Mediterranean
Diet aligned breakfast that supports fullness and steady energy.

Why this combo works:
• 🥚 Eggs provide high-quality protein to keep you satisfied
• 🌾 Whole-grain pita adds fiber and long-lasting energy, feel free to substitute with whole grain toast.
• 🫒 Olives & olive oil fats slow digestion and improve satiety
• 🍅 Tomatoes & mini bell peppers add volume, antioxidants, and nutrients
• 🧀 Light cream cheese adds flavor and balance without heaviness

When breakfast includes protein, fiber, and healthy fats, you’re less likely to feel hungry mid-morning or reach for unplanned snacks.

💡 Dietitian Tip:
A satisfying breakfast doesn’t need to be complicated — focus on balance and repeatable meals you can enjoy consistently.

Save this for simple Mediterranean breakfast ideas 🤍

01/07/2026

Link To Blog Post In Comments 👇🏼

If you’re new to the Mediterranean Diet and not sure where to start, this beginner meal plan is for you 🫶🏼

I laid it out with simple, balanced meals that follow the core principles:

✔️ Lean proteins
✔️ Healthy fats
✔️ Fiber-rich carbs
✔️ Lots of veggies and flavor
✔️ Whole foods
✔️ Antioxidants & Polyphenols rich
✔️ Anti-inflammatory compounds

This plan is flexible, satisfying, and meant to help you build consistency without overthinking it.

Save this post and use it as a guide next time you’re planning your week.

Need more support on your healthy eating journey? Save this post and follow for more Mediterranean Diet resources and expert advice.

01/07/2026

A weight loss journey doesn’t mean boring food.

When the strategy is right, meals are balanced, flavorful, and satisfying—not restrictive.

This is the approach I teach:
• Protein to support metabolism and fullness
• Fiber-rich plants to keep you satisfied
• Healthy fats for flavor, hormones, and sustainability
• Simple cooking methods you can repeat consistently

The Mediterranean Diet works because it’s a framework, not a list of rules.
You don’t need to cut out foods—just build smarter, more balanced meals.

Enjoy your food. Stay consistent. Results follow.

Save this and follow for realistic, evidence-based Mediterranean Diet guidance.

01/07/2026

Fish is a cornerstone of the Mediterranean Diet eating pattern.

This eating framework emphasizes fish at least twice per week as a primary protein source, replacing more frequent intake of red and processed meats.

Why fish supports overall health:
• High-quality protein to support muscle, metabolism, and steady energy
• Omega-3 fats linked to heart, brain, and hormone health
• Essential nutrients like vitamin D, B12, iodine, and selenium—key for thyroid and hormonal function
• Anti-inflammatory benefits that support long-term metabolic and hormonal balance

Both fatty fish (salmon, sardines, trout) and lean fish (cod, haddock, branzino ) have a place, variety matters.

This is how I teach the Mediterranean Diet:
simple, consistent habits that support heart health, hormones, and longevity—without restriction.

Save this and follow for evidence-based Mediterranean Diet guidance 🫒🐟

01/07/2026

When your morning meal includes:
• Protein to support fullness and muscle
• Fiber to slow digestion and steady blood sugar
• Healthy fats to improve satiety and nutrient absorption

You’re more likely to:
✔️ maintain steady energy
✔️ avoid mid-morning crashes
✔️ reduce cravings later in the day

This is the foundation I teach my patients for sustainable, consistent eating—simple, balanced, and easy to repeat.

Save this as your breakfast reminder

01/07/2026

Protein is a key part of the Mediterranean diet, and flexibility is built in.

Here’s what I’m stocking up on for balanced, anti-inflammatory meals:
• Chicken thighs → flavorful, satisfying protein
• Lean ground turkey breast → easy for bowls, wraps, and meal prep
• Tofu blocks + noodles → versatile plant-based option (The Mediterranean diet is a pattern, not a geography-only food list.
Tofu is a plant-based protein that aligns with its principles.)
• Lean ground beef → iron-rich, best enjoyed in balanced portions
• Wild-caught tuna steaks → high-protein, omega-3–rich choice

💡 Dietitian Tip:
Protein needs vary, but ~0.8 g/kg is the minimum for most adults.
For better fullness, muscle support, and sustainable weight loss, I often recommend aiming closer to ~1.2 g/kg.
Rotate or mix and match animal and plant proteins throughout the week.

Save this for your next grocery run 🛒

01/07/2026

Hiking is one of my favorite forms of movement for sustainable fat loss.

Here’s why it works so well ⛰️
• Fat-burning: Long, steady movement keeps you in a lower-intensity zone where your body relies more on fat for fuel
• Hormone-friendly: Less stress on cortisol compared to high-intensity workouts
• Muscle-engaging: Inclines naturally activate glutes, legs, and core
• Sustainable: Enjoyable movement = consistency (and that’s where results come from)

From a nutrition standpoint, fat loss isn’t about burning the most calories in one session—it’s about choosing movement you can repeat week after week.

Dietitian tip:
Aim for regular walks or hikes on active weekends. Pair consistent movement with balanced meals and adequate protein for best results.

Save this as a reminder that the best workout is the one you actually enjoy 🌿

01/07/2026

Link To Blog Post In Comments 👇🏼

Kickstart your Mediterranean Diet journey with these easy, balanced meals! Each recipe is packed with:

✅ Whole grains for sustained energy 🌾
✅ Healthy fats from nuts, olive oil & avocado 🥑
✅ Fiber & antioxidants from colorful veggies 🍅🥒
✅ Lean proteins like chicken & turkey 🍗
✅ Delicious, bold flavors with herbs & spices 🌿✨

Here’s what’s on the menu:

🥯 Breakfast: Spicy Smoked Salmon Bagel – a high-fiber bagel topped with cream cheese, smoked salmon, avocado & a kick of red pepper!

🍔 Lunch: Grilled Turkey Burgers – juicy turkey patties with caramelized onions, tomatoes & arugula on a whole wheat bun.

🥗 Dinner: CHICKEN & HUMMUS
BOWL packed protein and vegetables

🥣 Snack 1 : Halloumi & Olive Snack Plate – a satisfying combo of salty halloumi, fresh veggies & olives.

🍨 Dessert/ Snack 2: Balanced Pistachio Treat – creamy ice cream with fresh fruit, nuts & seed butter for the perfect sweet bite!

These meals are easy to prep and full of Mediterranean goodness! 🍋🌿 Save this for your next meal plan!

Feel free to adjust the ingredients based on your personalized nutritional needs and goals


01/07/2026

This is one of my go-to Mediterranean Diet snack plates when I want something simple, filling, and nutrient-dense.

Why it works:
• 🫘 Chickpeas → fiber + plant protein to support fullness
• 🥑 Avocado → healthy fats for satiety and blood sugar balance
• 🌿 Lime, garlic & cumin → flavor without heavy sauces

Ingredients:
• 1 cup chopped chickpeas
• ½ avocado
• Juice of 1 lime
• ¼ small red onion, finely chopped
• 2 cloves garlic, minced
• Cumin, salt & black pepper to taste

Serve with pita chips and your favorite veggies for dipping.

✨ Dietitian tip:
Balanced snacks pair fiber + healthy fats + protein — this combo helps keep energy steady and prevents overeating at the next meal.

Save this for your next snack board & follow for more Mediterranean diet ideas 🫒

Address

Los Angeles, CA

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