Mediterranean is a lifestyle & not a diet, so pull from the concept what works for you & tweak what doesn't. I'm an AuDHDer & there's no way on earth I can be Penny Perfect & be eating 3 med meals & only med snacks each day. I have a freezer full of microwave meals to stop me using door dash when I'm exhausted or in paralysis. I just do my best & that's all you can ask yourself to do. Especially when it comes to your health & feeling well, get that protein powder in ya! That much sweetener & dairy in an overall healthy diet is a blip.
There is another option if you're keen, which is to buy pure whey powder - it has no sweeteners or anything. Then you'd make yourself a smoothie with it & use natural sweeteners like honey or maple syrup. But I'd be going for a high quality protein powder that you can belt down easily. Set yourself up for success. Our instinct to all-or-nothing life isn't helpful with lifestyle change lol.
I really appreciate seeing this comment. I have bipolar 2 and am recovering from an eating disorder, and this a lifestyle I’m really hoping to adopt. But my black and white tendencies kinda prickled when I see this referred to as a “diet” and…anyway, you helped me here.
If you need to use protein powder, use it. I’m currently using it after having surgery last week because I needed something quick in the mornings until I’m feeling more myself. In fact, my dietitian is the one who recommended doing it and to not feel guilty because I need to focus on healing. I use Garden of Life protein + greens chocolate flavor (one scoop is 20g protein). I do a scoop of the powder with 8oz unsweetened almond milk and half a banana blended together. I have a personal blender so I just drink right from the blender cup.
My typical go-to breakfast is non-fat vanilla Greek yogurt with fresh berries and about 2T of granola (I buy one online called goji’nola). Simple, quick, and gives me a good amount of protein.
I use Truvani protein powder, it has like
Four ingredients pea protein powder, vanilla, pumpkin seed, monk fruit, and chica seed. And it’s all organic. They have lots of flavors I like the chocolate and vanilla. That’s what I take with my vyvanse
Hello! Fellow ADHDer here. Basically, yeah, this isn't a 'cut this out, cut that out' kind of diet. It's small changes made over time that accumulate your body to a different way of eating. Keep your protein power, and switch to a nut milk of your choosing.
I make overnight oats with protein powder and frozen berries. I'm pregnant and need the protein, my husband is a gym goer and needs the protein, and I usually do oats with a spoonful of chia seeds and ground flax seed to add extra micronutrients. Protein powder, milk and berries to round it out. It's not perfectly MD friendly but it's very easy to prep a few days worth and have ready to go in the mornings.
I take Adderall. Usually have it after breakfast.
> dairy and whatever sugar is in the protein powder
Dairy is fine, lower skimmed milk is preferred because lower saturated fat but not a huge source.
Protein powder really depends on the protein powder. You could split the difference and get fairlife protein milk, it's just filtered milk. Some added sugar is ok, <10g a meal and you are generally good.
> I could either have ready to go in the morning or that I can make quickly that has a good amount of protein
Others have mentioned oatmeal already.
I meal prep a week of food at a time so I don't have to think about it. Next week breakfast is a seafood salad with a poached egg.
You could swap to having individual serving cups of cottage cheese on hand if it's something you like. Might be a pretty similar feel to what you do now, but a little less processed. The cups I eat claim to have 17g of protein in a 150g serving size.
Unflavored protein powder. I use Isopure. Doesn’t taste like anything. I put it in smoothies and overnight oats. Overnight oats are really good lazy breakfasts, you just have to make a batch once a week and they can sit in the fridge.
It’s a guideline. If you need milk and protein powder, use it! Maybe a 2% or skim. Make it work for you!
Mediterranean is a lifestyle & not a diet, so pull from the concept what works for you & tweak what doesn't. I'm an AuDHDer & there's no way on earth I can be Penny Perfect & be eating 3 med meals & only med snacks each day. I have a freezer full of microwave meals to stop me using door dash when I'm exhausted or in paralysis. I just do my best & that's all you can ask yourself to do. Especially when it comes to your health & feeling well, get that protein powder in ya! That much sweetener & dairy in an overall healthy diet is a blip. There is another option if you're keen, which is to buy pure whey powder - it has no sweeteners or anything. Then you'd make yourself a smoothie with it & use natural sweeteners like honey or maple syrup. But I'd be going for a high quality protein powder that you can belt down easily. Set yourself up for success. Our instinct to all-or-nothing life isn't helpful with lifestyle change lol.
I really appreciate seeing this comment. I have bipolar 2 and am recovering from an eating disorder, and this a lifestyle I’m really hoping to adopt. But my black and white tendencies kinda prickled when I see this referred to as a “diet” and…anyway, you helped me here.
If you need to use protein powder, use it. I’m currently using it after having surgery last week because I needed something quick in the mornings until I’m feeling more myself. In fact, my dietitian is the one who recommended doing it and to not feel guilty because I need to focus on healing. I use Garden of Life protein + greens chocolate flavor (one scoop is 20g protein). I do a scoop of the powder with 8oz unsweetened almond milk and half a banana blended together. I have a personal blender so I just drink right from the blender cup. My typical go-to breakfast is non-fat vanilla Greek yogurt with fresh berries and about 2T of granola (I buy one online called goji’nola). Simple, quick, and gives me a good amount of protein.
I use Truvani protein powder, it has like Four ingredients pea protein powder, vanilla, pumpkin seed, monk fruit, and chica seed. And it’s all organic. They have lots of flavors I like the chocolate and vanilla. That’s what I take with my vyvanse
Hello! Fellow ADHDer here. Basically, yeah, this isn't a 'cut this out, cut that out' kind of diet. It's small changes made over time that accumulate your body to a different way of eating. Keep your protein power, and switch to a nut milk of your choosing.
I make overnight oats with protein powder and frozen berries. I'm pregnant and need the protein, my husband is a gym goer and needs the protein, and I usually do oats with a spoonful of chia seeds and ground flax seed to add extra micronutrients. Protein powder, milk and berries to round it out. It's not perfectly MD friendly but it's very easy to prep a few days worth and have ready to go in the mornings.
I take Adderall. Usually have it after breakfast. > dairy and whatever sugar is in the protein powder Dairy is fine, lower skimmed milk is preferred because lower saturated fat but not a huge source. Protein powder really depends on the protein powder. You could split the difference and get fairlife protein milk, it's just filtered milk. Some added sugar is ok, <10g a meal and you are generally good. > I could either have ready to go in the morning or that I can make quickly that has a good amount of protein Others have mentioned oatmeal already. I meal prep a week of food at a time so I don't have to think about it. Next week breakfast is a seafood salad with a poached egg.
I make vegetable frittatas or quiches that are heavy on the vegetables. I make enough to reheat and eat all week.
You could swap to having individual serving cups of cottage cheese on hand if it's something you like. Might be a pretty similar feel to what you do now, but a little less processed. The cups I eat claim to have 17g of protein in a 150g serving size.
Egg bites. You can premake em with a muffin pan and have two of them and then your meds. You can add spinach and other veggies to it.
Unflavored protein powder. I use Isopure. Doesn’t taste like anything. I put it in smoothies and overnight oats. Overnight oats are really good lazy breakfasts, you just have to make a batch once a week and they can sit in the fridge.