mediterranean diet: healthy menu meal plan #43

turn a blank canvas into a riot of color

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. This letter wouldn’t be possible without YOU! Please hit that ❤️ which helps other people discover my work.

If you’re struggling to meet the Mediterranean diet guidelines for including fish 3 times a week, straight-up white fish, like cod or halibut, is a very easy, very affordable answer.

Lightly sprayed with a little olive oil, seasoned with sea salt & pepper, and sautéed for a few minutes until the skin is crispy and the meat is fork-tender flaky is all it takes. Add a salad of whatever greens or veggies you have on hand and you have a quick, healthy lunch or dinner.

But sometimes it pays to dress it up and turn it into a family-friendly or company-ready, oven-to-table, packed-with-flavor dish. So that’s what we’re doing today.

As always, you’ll find a couple extra recipe treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself).

This week, after using a crayon box of cherry tomato colors with the cod, it made me crave late harvest tomatoes and a few recipes that make the most of them before the season is a memory - of course, it may already be long over in your neighborhood so just file these recipes away for next year!

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.