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#### **Mid-Morning Snack: Fresh Veggies with Hummus**
A small snack in the middle of the morning can help curb your hunger and keep your metabolism active until lunchtime. This Mediterranean-inspired snack is light, full of fiber, and rich in healthy fats.
**Ingredients**:
– 1/2 cup hummus (store-bought or homemade)
– A handful of sliced cucumber, bell peppers, cherry tomatoes, and carrots
**Instructions**:
1. Slice the vegetables into bite-sized pieces.
2. Serve with a small bowl of hummus for dipping.
**Why It Works**:
The combination of fresh vegetables provides fiber and essential vitamins, while hummus delivers healthy fats and protein. This snack helps keep blood sugar levels stable and prevents overeating at lunch.
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#### **Lunch: Grilled Chicken Salad with Olive Oil & Lemon Dressing**
For lunch, a grilled chicken salad with fresh Mediterranean vegetables, such as cucumbers, tomatoes, and olives, provides a balance of lean protein and healthy fats. The lemon-olive oil dressing is simple yet flavorful, and it packs a punch of heart-healthy monounsaturated fats.
**Ingredients**:
– 4 oz grilled chicken breast (skinless)
– 1 cup mixed salad greens (e.g., spinach, arugula, or romaine lettuce)
– 1/4 cucumber, sliced
– 1/4 cup cherry tomatoes, halved
– 1/4 cup Kalamata olives
– 1 tablespoon red onion, thinly sliced
– 1 tablespoon olive oil
– 1 tablespoon fresh lemon juice
– Salt and pepper to taste
**Instructions**:
1. Grill the chicken breast until cooked through, about 6-8 minutes per side.
2. While the chicken is grilling, prepare the salad by tossing the mixed greens, cucumber, tomatoes, olives, and red onion in a bowl.
3. For the dressing, whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
4. Once the chicken is done, slice it into strips and place it on top of the salad. Drizzle with the lemon-olive oil dressing and serve.
**Why It Works**:
The grilled chicken provides lean protein, while the olive oil and olives provide healthy fats. The fresh vegetables add fiber and vitamins to the dish, making it both filling and nutritious. This meal is low in calories but high in flavor, which helps you maintain a calorie deficit for weight loss.
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#### **Afternoon Snack: A Handful of Nuts**
Nuts are an excellent snack choice when following the Mediterranean diet because they provide healthy fats, fiber, and protein. A small handful of nuts in the afternoon helps prevent hunger and provides a steady source of energy until dinner.
**Ingredients**:
– A handful of almonds, walnuts, or pistachios (about 1 ounce)
**Why It Works**:
Nuts are rich in heart-healthy fats, protein, and fiber, all of which help keep you satisfied. They also support healthy metabolism and brain function, making them a perfect afternoon snack to prevent overeating.
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