healthy mediterranean diet meal plan #22

Hi again! Thank you for being here + enormous thanks to all who choose to join me on this healthy Mediterranean diet journey with a paid subscription. This letter wouldn’t be possible without YOU! I’d really appreciate it too if you would please hit that ❤️ which helps other people discover my work.

Have you noticed the longer the days, the brighter, the easier, and the more colorful the menu? It’s hard not to be a little food-obsessed & health-obsessed when extra daylight hours mean lots of extra nutrition-packed ways to build a healthy Mediterranean diet meal plan that has you covered from morning to night.

And the other big advantage to all that sunshine is that it’s got you covered for Vitamin D too. It’s an essential vitamin that is a bit hard to get enough of from food and drinks that contain it naturally. You’ll find it in oily fish like salmon and trout, and other foods that have been artificially-enriched with Vitamin D like milk and cereals.

But remember there is one simple way to include this important vitamin in your everyday plans. Put on your shoes, open the door and head outside. Remember to pack sunscreen for protection, but a little bit of sunshine goes a long way to help keep your bones healthy. And at a certain age (ahem…), it’s extra important to do what we can.

So today’s menu is all about carving out plenty of time away from the kitchen - enjoying the great outdoors. It includes a simple one-bowl salad meal that fills your plate with nutrient-packed ingredients like watercress (did you know it’s the most nutrient-dense food on the planet?), healthy proteins like chickpeas and feta cheese, and hydrating carbs like cucumber and tomatoes. Doesn’t that sound yummy?

And don’t forget the incredible options you have to perfectly personalize it with classic Mediterranean flavor-boosters like mint, oregano, basil or dill. Then top it with just a drizzle of honey, lemon juice and olive oil to finish it off in an equally refreshing way.

As always, you’ll find a few extra treats in the menu PDF besides the meal plan I promised you (mostly because I just can’t help myself). When I can, I’ll reach into the archive so that you don’t have to go hunting around.

This week, I’ve included two recipes that are similar to the ones suggested in the menu if you are looking for a little step-by-step. Just please notice the macros between those in the menu and those in the recipes are slightly different, so adjust your day if you’re trying to stay within the 2,000-calorie plan.

But for 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.

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