POULTRY (CHICKEN, TURKEY, DUCK…)

What is

Poultry, such as chicken, turkey, duck, goose, guinea fowl and quail, are a convenient source of high-quality protein, B vitamins (particularly B3 and B6, as well as B12) and minerals such as zinc and selenium.
In the Mediterranean diet, moderate meat consumption is favoured, with an emphasis on fish and pulses; when choosing meat, lean poultry (chicken and turkey) is the most balanced option.

WHY INCLUDE

Poultry provides complete protein, which is essential for muscle growth and maintenance, and generally has a lower total and saturated fat content than red meat, particularly when skinless. It is versatile and goes well with vegetables, whole grains and pulses, making for balanced meals. From an environmental perspective, poultry has a smaller ecological footprint than red meat, making it a good choice when eaten in moderation.
HOW TO PLAN
HOW TO PLAN

Frequency and balance

Throughout the week, focus on pulses and fish; include poultry in moderation to vary your sources of protein.

Healthy cooking methods

Grilling, stewing, roasting in the oven or stir-frying with a little salt, always with plenty of vegetables and whole grains (brown rice, wholemeal pasta, mixed-grain bread).

Reference portions (12–14 years)

1 portion ≈ 100–120 g of cooked meat (about the size of the palm of your hand). Adjust according to your physical activity and appetite.

Practical examples for planning

  • Lunch/dinner 1: chicken stewed with tomatoes, peppers and carrots + brown rice + green salad.
  • Lunch/dinner 2: roast turkey with lemon and herbs + boiled barley + steamed broccoli.
  • Sandwich/wrap: shredded chicken with hummus, lettuce and grated carrot on wholemeal bread.
  • Main course: warm salad of turkey, chickpeas, sautéed spinach and olive oil.
ZERO WASTE
  • Roast a chicken in the oven to last two days:
    • Day 1: with roasted vegetables and sweet potatoes.
    • Day 2: shredded chicken with oven-baked rice, peas and carrots, or a black-eyed bean salad with tomatoes.
  • Use the carcass to make homemade stock for soups and stews.


SAFETY AND CONSERVATION

  • Keep raw and cooked food separate (use different chopping boards and knives).
  • Store raw meat properly wrapped in the fridge; use it before the use-by date.
  • Once cooked, let it cool quickly, store it in the fridge and eat it within 2–3 days.
ZERO WASTE


  • Poultry is a leaner and more versatile alternative to red meat.
  • Removing the skin before or after cooking reduces the fat content.
  • Choosing domestically produced poultry reduces the environmental impact and ensures higher standards of animal welfare.
  • The European Union monitors poultry production in accordance with strict health and welfare standards.

Planning tip

Roast a whole chicken at the weekend – it makes 2–3 meals.
Use the Weekly Plan to note down when you’re going to use up the leftovers (wraps, salads, baked rice).

 

FOODWISELAB CHALLENGE

To promote meal planning, the use of leftovers and the practical application of the principles of the Mediterranean diet in everyday life.

2-IN-1 MEDITERRANEAN