A step-by-step guide to following the most popular diet of 2019 for busy people.

Welcome to Hit Refresh. Over the next five weeks, we'll be bringing you articles created by experts that will help you live your best life in 2019. Today, meal prep expert Katie Lolas takes us through how to meal prep if you're following the popular Mediterranean diet.

Mediterranean diet meal prep is all about eating wholesome food! It includes lots of olive oil, whole grains, fresh fruit, veg and lean meat. It’s considered one of best and most balanced ways of eating. Not only is it good for you, but it is easy to prep and full of flavour. The bonus, it is also cost-effective. There really isn’t much not to love about Mediterranean food! So, why not take your taste buds on a journey and get Mediterranean meal prepping with some inspiration from my own below:

Tabouli Recipe

Ingredients

1/3 cup burghul or cracked wheat

2 large finely chopped tomatoes

1/4 cup lemon juice

4 cups of chopped fresh flat-leaf parsley leaves

1 cup chopped fresh mint leaves

4 thinly chopped shallot strips

1/4 cup olive oil

Method

Step 1. Place burghul in a bowl of hot tap water for 15 mins or until it has softened

Step 2. Strain burghul to remove excess water. Add tomatoes, lemon juice. parsley, mint, shallots and olive oil to burghul mixture. Stir until combine. Add salt to taste just before serving.

Homemade Hummus Recipe

Ingredients

1 400g can of chickpeas

1/4 cup fresh lemon

1/4 cup tahini

1 small crushed garlic clove

2 tablespoons extra-virgin olive oil, plus more for serving

salt to taste

2 to 3 tablespoons water

dash of paprika, for serving

Method

Step 1. Add all ingredients - chickpeas, a pinch of salt, tahini, garlic lemon juice, water and olive oil, in a food processor and process until smooth

Step 2. Serve with a drizzle with extra olive oil and sprinkle of paprika - and you're done!

Next time you want to meal prep Mediterranean style keep in mind that the diet emphasises:

Replacing butter with healthy fats such as extra virgin olive oil

Eating more plant-based foods, such as fruits, vegetables, whole grains, legumes and nuts

Using herbs and spices instead of salt to flavour foods

Limiting red meat intake

Eating fish and poultry a couple of times a week

And enjoy xo