Mediterranean diet example menu

Most Mediterranean diets you see contain a moderate amount of carbohydrates usually.

In specific terms: For a calorie diet, per day this equals g to g of carbs. Many low carb diets recommend whole food groups should be removed. As with most things, moderation best is. Research shows a low-carbohydrate diet can be heart healthy. But this is as long as fat and protein selections come from healthy sources. However, women who ate low-carb diets high in animal proteins or fats did not see those benefits. Because carbs are substituted in favour of protein and fat, low carb diets include more red meat consequently often.

The Mediterranean diet advocates red meat very occasionally. Eating lots of red meat is linked with various adverse health effects. These include an increased risk of heart disease, stroke, type 2 diabetes and some cancers. Red meat contains a lot of saturated fat also. Eating unsaturated fats and whole grains rather than saturated fats is linked to a reduced risk of heart disease 3. Red meat is not all bad though.

It contains many important nutrients, including B-vitamins, iron and protein. Low carb diets limit high carb fruits and vegetables usually. Sometimes they ban them completely. By contrast, these foods are found in the Mediterranean diet often. Most are high in minerals and vitamins and have various health benefits. What to Do Legumes About? Legumes feature throughout the Mediterranean diet prominently. They include: Lentils Beans Peas Legumes on low carb diets are more contentious. They have high carb contents however they are allowed by some diets in smaller quantities.

Legumes are a great plant-based protein and contain lots of fiber. They are packed with nutrients folate also, calcium, potassium, zinc, B vitamins, and other antioxidants. Many studies show they can improve blood pressure, lower cholesterol and triglycerides 45 and are associated with reduced risk of heart disease 6. What to Do Whole Grains About? Low carb diets usually remove grains altogether. Mediterranean diets motivate lots of unprocessed whole grains.

These include foods like: Breads.

Mediterranean diet example menu

124 thoughts on “Mediterranean diet example menu

  • 17.04.2020 at 02:02
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    Ho can you tell what kind of Italian seasoning you use?

  • 17.04.2020 at 02:02
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    IF you want to eat healthy NEVER EAT ANYTHING THAT IS MAN MADE>

  • 17.04.2020 at 02:03
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    ❤ yummy!!! God bless your big heart. 😁

    • 17.04.2020 at 02:23
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      Aww thank you xoxo

  • 17.04.2020 at 02:03
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    These all look delicious! Just starting the Mediterranean lifestyle for health reasons. Is it ok to use regular yogurt instead of Greek Yogurt? I absolutely do not like Greek Yougurt. I have tried to make myself eat it and, something about it I just don’t like.

  • 17.04.2020 at 02:03
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    Looks yummy 😋

  • 17.04.2020 at 02:03
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    This is not Mediterranean diet, if you want to actually do a Mediterranean diet you need up the fats. You should add a lot more cheese, fatty meats, eggs, butter etc. and cut on the proteins and the carbs. The person that advised you on this has most likely never been to Europe. Also the Greek yogurt is NOT Mediterranean.

  • 17.04.2020 at 02:04
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    Update! I tried out the pesto pasta and let me tell you… it was AMAZING!!! So good thank you so much for sharing this with us!💗💗💗

    • 17.04.2020 at 02:07
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      Awww yay I’m so glad you loved It 😘

  • 17.04.2020 at 02:04
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    Im sorry, quesadillas is Mexican not Mediterranean, they dont use Tortillas

  • 17.04.2020 at 02:05
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    I’m so hungry now! It all looks delicious. My breakfast is usually avocado toast 😋

    • 17.04.2020 at 02:31
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      Yes it’s such a good option!

  • 17.04.2020 at 02:05
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    Wow someone actually used milk in a video! I’m new to the Mediterranean diet and all of ur recipes look scrumptious!

  • 17.04.2020 at 02:05
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    Hi, I’m new to your channel. I was wondering if you have ever tried Banza pasta? It’s pasta made from chickpeas. I’ve never tried it yet. Just curious if you have and if it’s good or not. I look forward to more great videos! 😊

    • 17.04.2020 at 02:32
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      Ooooh never tried it- I know i made a pasta that was made of black beans before

  • 17.04.2020 at 02:06
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    would you have a small glass of red wine occasionally when pregnant??

  • 17.04.2020 at 02:06
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    Why did you call your pasta dish “carbonara”? 🤔🧐

  • 17.04.2020 at 02:06
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    Hard to hear

  • 17.04.2020 at 02:07
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    I subbed Bri. I am transitioning to this eating style

  • 17.04.2020 at 02:07
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    I actually made the pasta dish last night and stirred in like 2 big scoops of plain greek yogurt because I didnt have cheese. So good thanks for the recipe!!

  • 17.04.2020 at 02:07
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    New subscriber TFS love from across the pond 🇬🇧 🙏🙏

  • 17.04.2020 at 02:08
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    Doesnt granola have sugar in it and doesnt the Mediterranean diet say NO to refined sugar?

  • 17.04.2020 at 02:08
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    All these recipes look so delicious!! I cant wait to go to the store to get the ingredients and try them!

    • 17.04.2020 at 02:17
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      Aww yay hope you love them!!

  • 17.04.2020 at 02:08
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    I did the Greek quesadilla and the Greek salad. I try to # on Facebook so you can see it but not sure if I did it right. I cooked it with Turkey bacon and it was oh so good.

  • 17.04.2020 at 02:08
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    I’m sooo sorry but i just have to say this…. and it will save your life if you’ll ever come to Italy and talk about carbonara!
    CARBONARA = guanciale (pig cheek) + egg yolks + pecorino romano + spaghetti 😉

  • 17.04.2020 at 02:09
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    Love this video!

  • 17.04.2020 at 02:09
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    It all looked yummy!

  • 17.04.2020 at 02:09
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    Making your Mediterranean Chicken for the 3rd time today. ❤️❤️❤️

  • 17.04.2020 at 02:09
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    One slice of  toasted sprouted bread with avocado and a sliced up boiled egg with  few shakes of the Trader Joes everything bagel spice. Trust me, you wont be hungry for a long time. It keeps me from snacking.

    • 17.04.2020 at 02:30
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      Oooh that sounds really good!

  • 17.04.2020 at 02:09
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    Everything looks good but couple of things I disagree is that dairy and bacon is so bad for you

  • 17.04.2020 at 02:09
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    Every thing looks amazing! Im definitely going to be making that crockpot chicken recipe! Thank you

  • 17.04.2020 at 02:10
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    Too much cheese and way high sodium! Not Mediterranean diet… this is something else

  • 17.04.2020 at 02:10
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    Great video! Love the meal ideas. You really have it together, beautiful house, family and a wonderful channel. Makes me so happy when you post videos. And I need meal ideas!

    • 17.04.2020 at 02:24
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      Aww thank you so much 💛💛💛

  • 17.04.2020 at 02:10
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    I absolutely LOVED this video. I was so excited when I saw the title. Thank you! Please do another one when you can! ❤️

    • 17.04.2020 at 02:18
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      Awww yay so glad you loved it!!

  • 17.04.2020 at 02:11
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    Im a creature of habit.. I have either steel cut oats made with almond milk topped with sliced banana & maple granola or Homemade green smoothie with gluten free multi grain toast with almond butter, chia seeds & sunflower seeds. On the weekends I will make eggs with sauted veggies. Love breakfast time!!!

  • 17.04.2020 at 02:11
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    I wish I had run into the “Yamzoko Weebly” (Google it) a long time ago. For 15 days of following the programs, I burned TWELVE pounds There is certainly still need of workouts even just a few times a week and also the meals to eat should be ideal. The outcome presented to me is fantastic. I absolutely endorse the product, wish it works as good for you since it really does for me. .

  • 17.04.2020 at 02:11
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    this is far from the Mediterranean diet. Im from Catalunya and in our traditional dishes we dont have quesadillas or avocados. Instead, we do eat a lot of bred, olive oil, olives, and cheese. Your dishes look more like the American version of some recipes around the Mediterranean.

  • 17.04.2020 at 02:12
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    Please tell me where your plates are from. They’re beautiful!

  • 17.04.2020 at 02:12
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    I definitely want to try some of these meals they look yummy I for sure will let u know!! Thanks for sharing see u next time!!

  • 17.04.2020 at 02:12
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    Does anyone have any idea how much garlic you use in the Mediterranean crock pot chicken???

  • 17.04.2020 at 02:13
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    Hi Brianna! It’s Eva from Munich, Germany, I’m a mom of a 1 year old girl :-). I have been following you for about a year now. I just tried your Mediterrainian crock pot chicken and it turned out suuuper yumm!!! Thank you for the receipe! I actually added artichoke hearts, because I love them and they fit in with the other ingredients perfectly. I also never use flavor packets, so I used a frozen italian herbs mix. Worked out beautifully!

  • 17.04.2020 at 02:14
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    not exactly a true Mediterranean diet but it looks great

  • 17.04.2020 at 02:14
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    What a nice variety!

  • 17.04.2020 at 02:14
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    Hi, just got recommended to me. I think your ideas are quite good (similar breakfasts, and I actually do some of these lunches–quesadilla everything). The one comment I have is based on info from oldways dot com, I am trying to get rid of as much highly processed food and refined sugar as possible, therefore I would limit products like turkey bacon (procuitto instead maybe or leave it vegetarian), yogurt with sugar; etc. BTW, also like your presentation style.

  • 17.04.2020 at 02:15
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    This diet program “Kαbοnοz Ydα” (Google it) is completely great! I did noticed an excellent progress in my weight immediately after utilizing it the 2nd time around. Shed 10 lbs. In 2 weeks to date. The guide has aided me changed my figure. .

  • 17.04.2020 at 02:15
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    Western aka American Mediterranean diet if higher in saturated fats and refined carbohydrates, as we see here pasta and cheese, salt. With the Mediterranean diet has greater proportion of monounsaturated fats. It depends are you switching to eat healthier then western is good, but for health conditions like diabetes type 2 etc.. the real Mediterranean diet is better.

  • 17.04.2020 at 02:15
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    I’m late to the party just saw this video and loved it. Can’t wait to try all these recipes thank you!!

  • 17.04.2020 at 02:15
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    Great video! I’m just starting a cooking channel. Please support me

  • 17.04.2020 at 02:16
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    Thanks for sharing these great recipes!! Looking forward to trying the chicken and that yummy looking pasta!!!

  • 17.04.2020 at 02:16
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    Buon appetito 👍😘😘

  • 17.04.2020 at 02:17
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    Good morning loves!!! ☀️ hope you’re all having an amazing week! We just got home from our trip and I’m doing loads and loads of laundry lol and I’ll be working on the Disney vlog later, so expect that this weekend!!! Hope you enjoy these Mediterranean diet meal ideas, and as always, if you share this video or make any of these recipes, please tag me!!! Thank you for all your support and being the best subs ever!!! 😘✨💕 xoxo

    • 17.04.2020 at 02:19
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      Brianna K., do you have any idea what I can substitute for the turkey bacon??

    • 17.04.2020 at 02:27
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      Brianna K…how much garlic do you use in the Mediterranean Crock Pot Chicken?

    • 17.04.2020 at 02:56
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      Brianna K hey girly everything in your video looks so yummy i have only tried the avocado 🥑 toast but I have actually eaten it at times with egg 🍳 and it’s delicioso, I can’t wait to try them all, I’m especially looking forward to making the pesto panini pasta just because I love bacon and I have never tried pesto, I hear it’s amazing even in pizza 🍕 love you and can’t wait to see what your trip was like

    • 17.04.2020 at 03:07
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      Everything look so yummy😄 i hope you had a nice trip😍 cant wait to see video❤

    • 17.04.2020 at 03:19
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      @briannaK so glad you and the family are back home safe and that you had a wonderful time. I really enjoyed going on the trip with you through Instagram lol… anyway just wanted to say that hearing Landon in the background of this video is one of the CUTEST THINGS Ive ever heard . Your kids are adorable and I think you are an amazing mom! I am not a mom yet myself but I enjoy your videos because you truly remind me of my mom growing up! She herself is a totally boss babe! Your my favorite YouTube mom! Enjoy the rest of your week looking forward to your videos to come! GOD BLESS ❤

  • 17.04.2020 at 02:17
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    If you do this for health you fail using Quaker oats. Do you realize they are loaded with GLYPHOSAT? I mean LOADED. CANCER.

  • 17.04.2020 at 02:18
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    Trying the Mediterranean Chicken tonight and the italian dressing mixed with lemon is so good! Ty ❌❤️🌴

  • 17.04.2020 at 02:18
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    This “Kαbοnοz Ydα” (Google it) diet routine seems exciting. I must have worked on me considering that I find myself I get a great deal of energy day to day and have lost 8 pounds on my very own bodyweight over the past month. This unique tutorial describes you every little thing about what should be carried out to realize your objective. .

  • 17.04.2020 at 02:18
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    Love these cook with me videos. Keep em coming 😉

  • 17.04.2020 at 02:19
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    That pasta looks good but omg that it’s not carbonara at all…

  • 17.04.2020 at 02:19
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    I was recently diagnosed with diabetes type 2 and my doctor recommended this diet so I’m happy I found this video

  • 17.04.2020 at 02:19
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    How long would you cook the Mediterranean chicken recipe in an instant pot ? Thanks! ❤️🙏🏼

  • 17.04.2020 at 02:19
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    Thabk you for sharing. My Dr just put me on this diet. This really seems like a more sustainable way to eat at least for me🤩

  • 17.04.2020 at 02:19
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    Ive been following a lot of  the vegan vloggers to get new recipes for legumes and veggies. Im not a big meat eater, but I am not a vegan.  I am glad to have found, as I keep coming to the Mediterranean diet is honestly the most sensible and balanced diet out there, and I keep coming back to it. Thank you for making these videos!

  • 17.04.2020 at 02:20
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    حبيبتي انا بحبك كتيرررر 🌹🌹🌹🌹🌹💖💖💖💖💖💖😘😘😘😘😘👍👍👍👍👍👍👍👍

  • 17.04.2020 at 02:20
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    Oh wow first time I’m seeing whole milk can also be included in Mediterranean diet…👌🏻. Moreover, Mediterranean diet is one of the best diet I’ve ever tried, it made really a VERY big difference in my mental and physical health

    • 17.04.2020 at 02:44
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      Agree!

  • 17.04.2020 at 02:20
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    Great video Brianna! We are trying to do more vegetarian meals. Looking forward to seeing more cooking videos from you. Do you have a Mediterranean cookbook that you like?
    Happy Cooking!🙂

  • 17.04.2020 at 02:21
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    Granola is full of sugar unfortunately……

  • 17.04.2020 at 02:21
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    More , more videos like that please!!!!

  • 17.04.2020 at 02:21
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    what wine is that?

  • 17.04.2020 at 02:21
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    You shout out sweet chilli in your avocado toast mix!Makes it amazing!

  • 17.04.2020 at 02:22
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    Amazing Bri, thank you for the inspiration!!!

  • 17.04.2020 at 02:22
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    What brand granola do you put in your yogurt? Have tried other Oikos flavors but about to try the lemon….

  • 17.04.2020 at 02:22
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    I think its so funny how actors try to speak with a boston accent! Lol bostonian here!!

  • 17.04.2020 at 02:22
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    I live in Spain and that pretty much sums up how we eat here. People love food here and we like to make everything from the scratch with fresh ingredients only. No junk food.

  • 17.04.2020 at 02:22
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    Hi! I really enjoyed this video. Now that my husband and I are getting older we want to eat hart healthy foods and these recipes will be great for us to try. If you have anymore I would love to see another video with more recipes. Thank you for sharing. ❤️

  • 17.04.2020 at 02:22
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    You use canned olive oil?? Jeez 😷

  • 17.04.2020 at 02:23
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    Looove when you do these videos!

  • 17.04.2020 at 02:23
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    Everything looks good!!

  • 17.04.2020 at 02:23
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    👍👏🌞

  • 17.04.2020 at 02:23
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    Recently started Flexitarian diet … Meditoranian diet seems the same.👑💜

  • 17.04.2020 at 02:24
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    Can I eat wholes raw eggs

  • 17.04.2020 at 02:25
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    Hey Bri, where did you get your outfit from?

  • 17.04.2020 at 02:25
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    Not a diet…but a lifestyle!
    Thats great way of looking at it!

  • 17.04.2020 at 02:25
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    Can you show more recipes…pls

  • 17.04.2020 at 02:25
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    Love love love the ideas, but that is not carbonara. It’s more of just a pesto pasta. Still looks yummy though 😋

  • 17.04.2020 at 02:25
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    This would be great without the little kid noises in the background.

  • 17.04.2020 at 02:26
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    what is italian lettuce?

    • 17.04.2020 at 02:39
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      It’s a mix of different lettuce- Romaine and iceberg and radicchio

  • 17.04.2020 at 02:26
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    for the last 15 years for breaks I eat 2 scrambled eggs with ketchup and a croissant. lol. Cant get enough of eggs for breakfast. I switch it up at least 1 a month I make homemade pancakes without milk. 🙂 love your videos, keep smiling.

    • 17.04.2020 at 02:47
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      Awww thank you 💛💛💛

  • 17.04.2020 at 02:27
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    Look into what Mediterranean people eat. Its not this.

  • 17.04.2020 at 02:27
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    Loved your recipes, however the carbonara sauce is without pesto (I am from Malta an island in the middle of the Mediterranean sea). It is with eggs and bacon. Here is the link: . A very simple and refreshing recipe is the Tomato and Mozzarella salad – slice mozzarella (mozzarella di bufala best) and tomato….alternate the slices. Drizzle olive oil, balsamic vinegar and salt and pepper. As for breakfast, we do eat cereal, sometimes scrambled eggs (more an English breakfast type) and sometimes pastries like crossaints etc.

    • 17.04.2020 at 02:47
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      Omg that caprese salad is making my mouth water just thinking about it 🤤

  • 17.04.2020 at 02:28
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    Everything looks sooo fresh and yummy! perfect diet to get ready for swim suit season!

    • 17.04.2020 at 02:45
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      Yes it truly is!!!

  • 17.04.2020 at 02:28
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    That flatbread looks so good. Im gonna have to try to make it. Thank you for the inspo!

    • 17.04.2020 at 02:46
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      agree

  • 17.04.2020 at 02:28
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    People actually lose weight with this ???? Cause if so it’s on.

    • 17.04.2020 at 02:57
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      Everything in moderation.

  • 17.04.2020 at 02:28
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    ⚠️ don’t watch when you’re hungry! 😂 These recipes look so delicious! I can’t wait to try. Thank you!

  • 17.04.2020 at 02:28
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    I’ll be making the Mediterranean crockpot chicken 🐔 You are fabulous 😊👏❤️

    • 17.04.2020 at 02:40
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      Awww thanks Dave!!! Miss ya- can’t wait to follow your new adventures!!! 😘✨🌍

  • 17.04.2020 at 02:28
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    Does anyone have any idea what I could substitute for the turkey bacon??

  • 17.04.2020 at 02:29
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    Currently looking for some ideas of healthier recipes and I’m liking your videos so far! Got to know about you through Anna Saccone. Subscribed! 🙂

    • 17.04.2020 at 02:49
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      awww Anna is so lovely 💕💗 I’m so happy you’re here

  • 17.04.2020 at 02:29
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    This was great! I’m in a huge meal planning rut and a couple of these are totally my family’s style! You should do these videos on the regular!

  • 17.04.2020 at 02:29
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    Looks so delicious thank YOU

  • 17.04.2020 at 02:30
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    You should always try and eat organic oats.

  • 17.04.2020 at 02:30
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    I’m definitely gonna try this😊

  • 17.04.2020 at 02:30
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    Very delicious looking thnx sweet Bri for the ideas. Love u

    • 17.04.2020 at 02:52
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      Aww you’re welcome xoxo

  • 17.04.2020 at 02:30
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    Dang! Those look good! I will definitely have to try it out.

    • 17.04.2020 at 02:52
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      Yes tag me if you make anything!!!

  • 17.04.2020 at 02:30
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    Hi, you say you sometimes have Avocado on toast for breakfast, this is what my daughter & myself love on wholemeal toast, try this its yum, Hummus, Avocado, Tomato, Sprouts and a squeeze of lemon. a great start for the day. kind regards, from Australia.

  • 17.04.2020 at 02:30
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    Made the white pizza this afternoon. So good! Looking forward to trying the quesadilla out later!

  • 17.04.2020 at 02:31
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    Hi Brianna. First of all, I enjoy watching your videos. And would like to suggest the real carbonara: spaghetti, eggs, bacon, a lot of pepper and I also add some cooking cream. Youll see, its delicious and its how we cook carbonara in Italy

  • 17.04.2020 at 02:31
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    This is such a great video! This is my first time watching any of your videos and my first time looking into the Mediterranean diet. Just watching this 6 and a half minute video, I have a good idea what the diet is and now I have several meals I can prepare. Thank you! I will definitely be watching more of your videos!

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