mediterranean diet: healthy menu meal plan #52
winner of the 2026 Fish of the Year award
Hello friends! It’s been one year since I started this Substack and YOU helped me make it happen. 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 help me & hit that ❤️ which helps other people discover my work.
I’m awarding salmon “2026 Fish of the Year”.
Like the Mediterranean diet’s long winning run as Best Diet on the US News & World Reports’ annual assessments, salmon just keeps impressing me. it doesn’t much matter what I pair it with or how I cook it, it always has my back in more ways than one.
So why did it take the top honor?
A source of protein that’s high in omega-3 fatty acids & vitamin D and low in mercury. So what does that mean? It’s good for your muscles. It’s good for your heart. It’s good for your brain. It’s good for your bones. A steady diet of salmon (a couple of times a week) can increase muscle mass, decrease blood pressure, lower trigyclerides, and reduce “bad” cholesterol”. The anti-inflammatory effects can keep your brain sharp and memory strong. And salmon’s vitamin D helps you absorb calcium for strong bones and is important for mental health too. Pretty impressive, eh?
It cooks up in less than 15 minutes no matter whether you pan-fry it, air-fry it, bake it or grill it. It’s one of my favorite “fast foods”.
It loves to be seasoned with Mediterranean spice blends like ras el hanout, garam masala, Mexican tajine or crusted with cheesy breadcrumbs or savory nutcrumbs. No need for extra fats, salmon has plenty of healthy ones all on its own.
I’ve yet to find a vegetable or grain it doesn’t love to play with. (and yes, these recipes can all be found on my Substack)
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 “indispensables” (as I call them) to help you queue up a healthy 2026 pantry.
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.
