I used the recipe from America's Test Kitchen Mediterranean cookbook. Eggs got a little overcooked--yolks were soft but not runny. Otherwise, this is the best shakshuka I've ever had, much less made!
I did have to make one substitution; the recipe calls for piquillo peppers and since I wasn't able to find them, I used some roasted red peppers along with some calabrian peppers. I knew the calabrian would make it a little spicier than intended so I left out the cayenne pepper to offset. Still ended up with the perfect amount of kick--a little bit of a runny nose but lots of flavor behind the heat.
Really the diet is mainly focused on vegetables and beans (black, white, navy, etc), so you should be fine.
From what I’ve learned myself, I’m not an expert here, chicken is fine like, twice a week or something. It’s just not meant to be eaten every single day ya know? So you’re good. I wouldn’t worry about the fish thing since you can look for vegetarian style recipes.
The nuts I see the most are like pine nuts and almonds, but again not completely necessary. I don’t really care for pine nuts so I just substitute it for almonds or omit it completely if I’m not feeling them.
Basically I think you should find protein sources you enjoy and look for Mediterranean recipes that include those. Again there’s soooo many vegetable, soup, pasta, rice etc recipes to work with. The Complete Mediterranean Cookbook has tons of ideas if you wanna check it out at the library or buy it.
“The Complete Mediterranean Cookbook” from America’s Test Kitchen has been an invaluable resource for me
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day https://www.amazon.com/dp/1940352649/ref=cm_sw_r_cp_apip_lMQHJWdjXLFLn
The America's Test Kitchen Mediterranean cookbook is fantastic! I love it.
https://www.amazon.com/Complete-Mediterranean-Cookbook-Vibrant-Kitchen-Tested/dp/1940352649
This cookbook is my favorite Mediterranean cookbook. Super easy recipes that you can modify to your preference/taste/budget. I borrowed a copy from my library. I would recommend checking out your library to see if they have this book and others on Mediterranean cooking. Good luck!
This is the book that I am using. It has a months worth of recipes broke out into breakfast lunch and dinner. All of the recipes have been easy to make so far. Good luck.
there's a meditteranean cookbook, that's the name. I simplified a lot in the book and slowly realized it was a matter of cutting out certain things and using certain ingredients.
no salad dressing, just oil and vinegar and then mix it lemon/dijon etc..
Cut back on processed foods. simple snacks like hummus came naturally.
greek yogurt.
after i kinda saw what the staples of the diet were i made up things. Stuffed peppers with hummus and feta, my lentil soup. A lot of salads and things like tuna salad in pita.
https://www.amazon.com/Complete-Mediterranean-Cookbook-Vibrant-Kitchen-Tested/dp/1940352649
is the book i started with. I recommend finding things you know you'll make and like to eat, don't get focused on what's the healthiest. It'll come naturally. I can toss a salmon in the oven with tomatoes, onions, sweet peppers, drizzle wit olive oil and spices and be completely happy. You may not like that, find what you like.
i still eat red meat, chicken and what not but it's as a means to get those types of nutrients on occasion and when i do make a steak i add a ton of other healthy stuff to it.
https://www.seriouseats.com/foolproof-poached-eggs-food-lab-recipe I typically use this method...or if I'm feeling lazy this gets it right every time: https://www.amazon.com/Dash-Rapid-Egg-Cooker-Scrambled/dp/B00DDXYC6O
yeah, I bought it in Spain, and then I did buy it on amazon. OOPS! Big mistake- it's Oro. sorry! https://www.amazon.com/gp/product/B004G0R404/ref=ppx_yo_dt_b_asin_title_o00_s00?ie=UTF8&psc=1
I’m no pro by any means but as far as meal prepping for my week on the ambulance I marinate a pound of chicken in lemon juice, extra virgin olive oil, garlic, parsley, and Mediterranean seasoning.
Cook it up, then make whole wheat pita wraps I put tzatziki & hummus Chicken Olives Cherry tomato’s cut in half/quarters Diced red onions Baby arugula Cucumbers diced small & feta cheese
TASTES AMAZING.
Now this is just one of the meals I love. I do one with scrambled eggs for breakfast that’s very similar in ingredients except I replace the arugula with sautéed baby spinach and add roasted red peppers.
Honestly like I said I’m no pro but the gist is colorful vegetables, EVOO, cheese, fish, whole grains, legumes and you know…some wine ;)
HIGHLY RECOMMEND THIS BOOK
I've made a couple things from this cookbook that were incredible!!!! America's Test Kitchen Mediterranean Instant Pot cookbook.
The possibilities are endless really! You could do cold pasta salads with beans, vegetables, parm or feta, spaghetti with a meat sauce, hummus with pita bread and raw veggies (this one is very easy to make and satisfying), lentils and salmon..... Just make it ahead of time and put some in a tuper wear and you are good to go. If you aren't going to eat it for a couple of hours then be sure to pack it with a cold pack or in a cold lunch bag. There are portable lunch packs that you just leave in the freezer and then put your food in when you are ready to go. No need for separate ice packs or anything. They are really convenient Just put whatever is perishable in there, and it stays cold all day. Should fit fine the backpack fine too!
​
Heres what I use
https://www.amazon.com/PackIt-Freezable-Mini-Lunch-Black/dp/B00IEGIV4O
The Mediterranean Method is a good book on the diet and lifestyle and also has some recipes! I've really enjoyed reading it and it's very informative!
[Mediterranean by Susie Theodorou]
(https://www.amazon.com/Mediterranean-Naturally-nourishing-recipes-healthiest-ebook/dp/B07CKT66XX)
It outlines what a Mediterranean diet looks like and then tons of easy recipes.
Havent done it myself yet, but if you want a high quality kind of extra virgin olive oil, look to buying an oil online like on Amazon. You can buy it in bulk with a 101 ounces can for 40-45 dollars. That makes it about as cheap as the cheaper store bought oils. But it only makes sense if you plan to use at least 3-4 tablespoons everyday since quality degrades 2 months after opening. You can pay for a smaller bottle, but when you pay double the price, you get triple the amount of oil. You can buy one of those dark glass oil bottles and keep filling that up.
Here's an example of an olive oil: https://www.amazon.com/Partanna-Extra-Virgin-Olive-101-Ounce/dp/B000YQ2FG2/ref=mp_s_a_1_3?dchild=1&keywords=olive+oil+101&qid=1592201210&sr=8-3