healthy menu meal plan #33

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With the subject of protein having such a heyday in the news lately, I thought that it might be a good idea to go over the basics of this macronutrient and why it’s important to your overall health. I even dedicated a page in this week’s PDF to remind us all of why healthy protein is important, where to find it (think real protein power, not manufactured protein powder) and just how much you really need in your everyday diet.

And isn’t it nice to know that fish and seafood are excellent sources of this essential macronutrient when you’re following the Mediterranean diet?

While it might seem like a tall order, the recommended 2-3 servings per week of fish and seafood is there to make sure you get in plenty of protein, boosted with beneficial omega-3 fatty acids, B-complex vitamins and important minerals. And with so many tasty healthy options available today, it makes it pretty easy to meet the goal!

Whether you live two blocks from the Mediterranean sea like I do, or a few blocks from a local grocery store that stocks fresh, frozen or canned fish, there is an enormous variety of seafood and fish to enjoy on the Mediterranean diet.

So it should come as no surprise that this week’s featured recipe celebrates one of my favorite types of healthy protein: rainbow trout. It isn’t often available from my fish monger here, but growing up in Michigan, I remember enjoying Dad’s catch straight out of Lake Huron all summer long.

While simply grilling the fish over coals was the order of the day back then, today’s featured recipe treats the filet to a rich, nutty topping with a very typical Mediterranean ingredient that packs in even more healthy protein: almonds.

My version of Trout Almondine is a slightly healthier twist on the famous saturated-fat French classic. Trying to stay in the Mediterranean diet lane, I’ve swapped out the enormous amount of butter called for in the original with a blend of a little bit of butter and a little bit more extra virgin olive oil.

As always, you’ll find a few extra recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself). Today, I’ve included another new recipe for sweet & sautéed green beans. The others are tried-and-true recipes from the archives so that you don’t have to go hunting around for them.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

But right now, it’s time to pull up a chair, grab a cup or a glass and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.

Want to upgrade to a paid subscription so you don’t miss out on anything? Everything you’ll want to know to master the Mediterranean diet including exclusive weekly meal plans and recipes, how-to-guides and behind the scenes are all here waiting for you to spend a few Mediterranean minutes with me.