It’s been a hot minute since I did a “What I Eat in a Day Video,” so I figured I would create another one, this time with cozy winter dishes to inspire your meal planning in the kitchen! I focus on a Mediterranean way of eating, because, this is the diet my grandmother followed to live to 102 years old disease free. The Mediterranean diet is renowned for its numerous health benefits, including reducing the risk of heart disease, improving brain function, and promoting overall longevity.
So how can you implement this diet into your meal planning? This eating style emphasizes whole, nutrient-rich foods like fruits, vegetables, whole grains, nuts, seeds, and olive oil, while incorporating moderate amounts of fish, poultry, and dairy.
Red meat and processed foods are limited, and meals are often flavored with herbs and spices instead of salt. To implement the Mediterranean diet in meal planning, focus on incorporating a variety of colorful vegetables and fresh fruits into every meal.
Use olive oil as your primary cooking fat, swap refined grains for whole grains like quinoa or farro, and include fatty fish, such as salmon or sardines, at least twice a week. Snack on nuts or Greek yogurt, and enjoy meals with family and friends to embrace the social and mindful eating aspect of the Mediterranean lifestyle! Check out my video below to see how I meal plan and snack in a typical week:
Now I have a serious sweet tooth, but this cheesecake recipe is so filling, delicious and easy I have it on rotation every week! Use any kind of fruit topping you wish. I chose sauteed apples because this is like a cheesecake and apple pie in one. I love to drizzle it with American Dream Nut Butter, especially their apple flavors!
Low Carb, High Protein Cheesecake
- 1 egg
- 50 grams egg whites (or 2 egg whites)
- 1 tbsp cornstarch
- 30 grams vanilla whey protein
- 1 tsp vanilla extract
- Optional drizzle with American Dream Nut Butter, use code Blanche10 for 10% off here: www.americandreamnutbutter.com
- Whisk the egg and egg whites, then blend in the rest of the ingredients until smooth. Pour into an 8 by 8 baking dish, and bake at 350 degrees for 20 minutes. Top with nut butter or any kind of fruits you like. Serve chilled or at room temperature, great with a drizzle of nut butter!
- This makes 4 servings, and each piece (without the apple topping) has 98 calories, 15 grams protein, 3 grams fat, 4 grams carbs
Apple topping
- 1 apple, chopped
- ¼ cup water
- Dash Cinnamon
- 1 tsp any kind of sweetener you wish. I use monkfruit
- In a saucepan add all of the ingredients, and bring to a boil. Stir until the water evaporates, and then use it as a topping for the cheesecake.
Sausage Spinach Pasta Bake
- 6 cloves garlic, minced
- ½ red onion, finely chopped
- 2 tbsp olive oil
- 1 pound chicken breakfast sausage or Italian sausage, casings removed
- 1 package spinach, already washed
- 1 handful fresh basil, chopped
- 1 16 ounce container ricotta cheese
- 1 cup plus ½ cup shredded mozzarella, divided
- ¼ cup parmesan cheese
- 1 package pasta shells or….
- 8 portabella mushrooms if you want to make this low carb
- 1 jar marinara sauce
If using pasta, boil the pasta, drain, and set aside. In a skillet, heat up the olive oil and add the onions, saute until soft, then add the garlic and saute one more minute. Add the sausage and saute until the sausage is cooked, then add the spinach and basil and cook until wilted. Let cool, then add the mozzarella, ricotta, and parmesan. Spread about ¼ cup marinara in a 13 by 9 baking dish. Stuff each pasta shell with about 2 tbsp of sausage filling, then place in baking dish. Top with the rest of the marinara, and sprinkle with another ½ cup of mozzarella cheese.
If using mushrooms, drizzle with olive oil and season with salt and pepper or lemon pepper. Stuff each mushroom with the filling. Then top with marinara and sprinkle more mozzarella.
Bake at 375 for about 30 minutes and serve.
