mediterranean diet: healthy menu meal plan #50

almost no cooking required today

Welcome! I am so grateful that you’ve joined me on this healthy journey in 2025 and look forward to another healthy year in 2026 + a big thanks to all who choose to support my work with a paid subscription. This letter wouldn’t be possible without YOU! Please ❤️ which helps other people discover my work.

We’re not even halfway through the holidays and I’m already worn out. Must be what inspired me to put together today’s menu that involves minimal fuss, a handful of pantry ingredients and even less time in the kitchen!

And all it takes are classic, simple Mediterranean flavor combinations of herby greens, grassy olive oil, spicy garlic, citrusy lemons, tangy capers, and olives. As an extra hidden benefit, the olives I used were the widely available ones in Spain stuffed with anchovies to provide another little omega-3 benefit.

Of course, with so many flavors going on, cod is a wonderful blank-canvas sort of fish so it works wonderfully with simple preparations, ones that almost require no recipe at all. Just flavors you favor to top off a light sear.

The mild white fish may be the centerpiece, but the caramelized lemon slices really are worth the few minutes it takes to burnish them to a tangy but sweet finish. And once you taste them, you’ll understand why these lemons are often a flavor boost in many Mediterranean diet dishes.

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, I reached into my archive of simple holiday appetizers for a few options for you.

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 of cheer 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.