healthy mediterranean diet meal plan #9

First things first. Tuna is still considered a healthy fish to include in a healthy diet. It’s true that tuna typically contains more mercury than other smaller fish, but current science and diet guidelines support its moderate inclusion in a healthy diet for most adults (I’ll get into the latest details in a minute) and I do too.

I’m also a big believer that a tuna salad sandwich doesn’t have to be the old-fashioned tuna, mayo and pickle combo that Mom used to make. Switching out some tuna for white beans and folding in lots of little flavor-boosting ingredients turns this humble menu mainstay into a little party on a plate.

And there are two more reasons I wanted to feature this dish on today’s menu. When you combine white beans and light tuna, you still get plenty of healthy protein in each tasty bite. And maybe just as important to a lot of people these days, it’s a much more budget-friendly way to go - because it stretches that pricier tuna salad into an infinitely more pocketbook-happy meal.

But before I get into how to make this dish the start of a very healthy day eating the Mediterranean way, here are those tuna fundamentals worth knowing if you’re learning to follow the Mediterranean diet. And I hope that this summary of science-backed details from Medical News Today publication helps you decide if it’s a good fit for you.

“Recommendations for how often a person should eat canned tuna can vary depending on several factors, including the specific type of tuna, their age, and whether or not they belong to a group that may be more sensitive to the effects of mercury.

According to the Dietary Guidelines for Americans, most adults should aim to eat at least 8 ounces, or 2 servings, of fish per week, which can include canned tuna.

However, the Food and Drug Administration (FDA) recommends selecting varieties of fish that are low in mercury for children ages 1 to 11 and individuals who are pregnant, trying to become pregnant, or breastfeeding.

For adults, 4 oz is considered 1 serving. For children, 1 serving is:

• 1 oz for children 1 to 3 years

• 2 oz for children 4 to 7 years

• 3 oz for children 8 to 10 years

• 4 oz for children 11 years and older

Canned light tuna is low in mercury and is considered one of the best choices for individuals who need to limit their exposure to mercury. People who are pregnant or breastfeeding can consume 2 to 3 servings of canned light tuna per week and children can consume 2 servings per week.”

Medically reviewed by Sade Meeks, MS, RD, Nutrition — Written by Megan Ware, RDN, L.D. and Rachael Ajmera, MS, RD — Updated on January 29, 2025

Medical News Today, January 29, 2025

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Living right on the Mediterranean coast, I’m incredibly lucky to be able to source some of the best tuna in the world, packed in olive oil. My favorite brand is ORTIZ. While it’s available in the US, it’s higher in price than many other brands but, IMHO, worth every penny.

The beauty of this simple salad is that it’s, well, simple. I like to spice it up with capers, salem oelek (like sriracha sauce or any other mild chile sauce) and finely diced red onion…

and little bits of fresh basil leaves from my countertop herb garden…

Gently blend it together, pile it high on a freshly toasted whole grain bun and top it with little shavings of Parmesan cheese and crunchy onion bits!

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It’s up to you whether this becomes lunch or dinner because the other main dish in today’s menu can suit just as well either way too. One’s cold, one’s hot. All you have to do is download this week’s menu and enjoy another day of healthy eating from breakfast to lunch to dinner with a couple of snacks in between!

As always, you’ll find a few of these recipes in the menu PDF besides the one I promised you (including the dinner main I mentioned). When I can, I’ll reach into the archive and include them so that you don’t have to go hunting around. You’ll also find a few tips for ways to stretch this menu into a meal plan that will cover you for a few days.

So 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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