mediterranean diet: healthy menu meal plan #55
time to take a break
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Every once in a while, I indulge in the classic Spanish dessert, a gluten-free almond cake known as a Tarta de Santiago. A little slice with a cup of tea or small espresso in the afternoon break known as “merienda” here in Spain.
And speaking of breaks, did you know that Spaniards stop for 5-6 meal times every day?
Desayuno, a light breakfast between 7-8:30am
Almuerzo, a mid-morning snack around 10:30-11am
Comer, the main meal at lunchtime around 2pm
Merienda, a bit of sweet like British tea time around 5pm
Tapas, a savory snack & drinks after work around 7-8pm
Cenar, a light dinner around 9-10pm
Not a bad idea if you are trying to maintain a macro balance for long-lasting energy and even blood sugar levels. It’s one of the keys of the Mediterranean diet. Small meals, more often, scattered throughout the day.
And another tenet of the Mediterranean diet is to enjoy all sorts of nuts for healthy protein and healthy fats, like a handful of omega-3 rich walnuts or almonds with a piece of fruit for the mid-morning snack.
So this week, in addition to the menu’s featured recipe, I’ve included a few other recipes featuring my favorite nut, the almond.
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.
