Dr Oz: 2-1-1 Meal Formula for Mediterranean Diet
Dr Oz was joined by chef Rocco DiSpirito to present a complete, printable Mediterranean Diet Grocery List with everything you need to join the Mediterranean Diet Revolution. Rocco claims there’s actually a formula for making healthy meals whenever you want. He calls it 2-1-1: two portions of vegetables, one portion of protein, and one portion of grain. He joked “if you do 2-1-1, you never have to call 9-1-1.” Wait until you see how to turn Rocco’s Mediterranean Diet Formula into all kinds of recipes, like his Meze Bowl Recipe on the next page…
Dr Oz: Mediterranean Diet Formula by Rocco DiSpirito
Two members of Dr Oz’s bite club wanted to try the formula for themselves. They were faced with a table full of options from the Mediterranean diet grocery list and were encouraged to create their own meal using Rocco’s formula. A great Mediterranean Meze Bowl contains ingredients found on the following page. But keep in mind, you can use any combination of ingredients found on the Mediterranean diet acceptable food list, as long as you follow Rocco’s formula!
Dr Oz: Mediterranean Diet Meze Bowl Recipe
- 1 C chicken breast – chopped
- 1/4 C tomato – chopped
- 1/2 C quinoa
- 1/4 C red bell peppers – diced
- 1/4 lemon
- 2 tbsp Greek yogurt
- dill (optional)
Rocco DiSpirito’s Meze Bowl Recipe
Combine the first four ingredients above in a bowl. Then combine the last three ingredients in a bowl to make a dressing then top your bowl with the mixture and enjoy.
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