mediterranean diet: healthy menu meal plan #58
go fishing in the pantry
Welcome! I am so grateful that you’ve joined me on this healthy journey + a big thanks to all who choose to support my work with a paid subscription. Please hit that ❤️ which helps other people discover my work.
This week, I’m returning to my mission to help people find more ways to meet the Mediterranean diet guideline to add fish to your diet a couple times a week. It’s one part of the recommendations that seems to be a tough one to follow, both because fish can be a pricey protein and not everybody finds it easy to prepare.
But there is one fish that most people can agree on - whether it comes from a can or sliced fresh from a fish monger like my guy at the mercado. Tuna.
It’s a lean, Mediterranean-friendly protein that delivers a big dose of omega-3s (especially in fattier varieties), which are linked to heart and brain health. It’s also rich in protein that’s important to maintain muscle. Plus with nutrients like vitamin D, selenium, and B12, it helps meet daily macronutrient needs.
That said, there are a couple of trade-offs: tuna can be higher in mercury than many other fish, so it’s smart to choose “light” or “white” tuna like the bonito I buy and keep portions reasonable - especially if you’re pregnant or trying to become pregnant. If you want to know more about the different types of tuna, you can read up on it right here.
Tuna is one of those pantry heroes that turns salads, grain bowls, and sandwiches into a real meal in minutes like today’s featured recipe in the menu. And when you complement the healthy protein and healthy fats found in tuna with other pantry mainstays like olives, anchovies, capers and whole grain pasta, it’s a weekday or weeknight meal at your fingertips… and another serving of fish for the week!
Of course, there are plenty of other ways to get creative with a can of tuna. And I’ve included a few bonus recipes in the PDF to help you out with that.
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 glass or cup 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.
