Mediterranean Diet Meal Planning and Prep Tips

04/05/2026

Roasting your vegetables helps retain the nutrients, is so easy to prep, and makes them taste divine! This handy reference chart shows you how to perfectly roast your vegetables.

30/04/2026

Saw this on another Medi diet page and thought it was excellent!

Small changes can make a big difference for your health!

It doesn’t have to be complicated—just start with one better choice at a time.

27/04/2026

I have found it very easy to eat a healthy breakfast and lunch each day on our Viking ocean cruise.

Then, I allow myself anything I want for dinner and always have dessert - with no regrets!!

25/04/2026

I am currently on a cruise and I just wanted to show that it is possible to eat healthy while. Cruising!! My lunch…just remember to eat the rainbow, stay away from fried/buttery foods, limit desserts. I am having a healthy breakfast and lunch daily, then allowing myself to eat whatever sounds good for dinner! No reason to restrict yourself too much.

03/04/2026

19/03/2026

Let’s talk about how to make every recipe align with this way of eating…

Just convert ingredients into healthier options!! For example, this recipe for Italian Basil Chicken Cutlets with Tomato and Burrata Topping that was just shared on another site-

Ingredients called for the Chicken Cutlets:
4 chicken breasts, pounded thin
3 eggs, whisked
½ cup all-purpose flour
1½ cups Italian-style panko breadcrumbs
Salt and freshly ground black pepper, to taste

It would taste just as good to simply grill or pan fry the chicken and some sautéed onions with olive oil and garlic! No flour or breadcrumbs required.

These simple changes to every recipe can make eating healthier much easier… and keep it very tasty and exciting!

18/03/2026

20 minute dinner from start to finish - using all organic and healthy ingredients.

Buffalo roasted cauliflower tacos with sautéed onions, a little cheese and Greek yogurt, serve served on corn tortillas that are slightly grilled in an iron skillet.

Side dishes: Mexican brown rice and some organic pinto beans.

I intended to have some salsa and a sliced avocado on my tacos, but my avocado went bad and I forgot to buy salsa!! It was still absolutely delicious! If I wanted to make this fancier, I would’ve done some chopped tomatoes and chopped cilantro, but after a long day at work, this is just perfect the way it is.

Directions:
Slice head of organic cauliflower.
Toss the cauliflower and olive oil.
Roast in the oven at 375 until tender and caramelized.

Cook corn tortillas in a hot iron skillet with no oils. Just darken slightly on each side.

Serve with any toppings!

I used a premade side dish tonight - brown Mexican rice purchased at Whole Foods that was so delicious, has healthy ingredients, and super fast to prepare - only 90 seconds in the microwave.

The serving size on this rice is one entire package!! I only needed a couple of spoons full.

You can’t mess up this recipe, it always turns out delicious!!

12/03/2026

This is my absolute all-time favorite soup recipe. With crusty bread on the side, it is such a delicious meal!!

I also add three chopped carrots at the same time that I cook the celery and onions. Also, the eggs make it creamy and if you do not want a creamy texture, then you can leave it out and it is just more broth based. 

I prefer to use orzo over rice, and whole wheat orzo is delicious in it! You cook the orzo directly in the broth, which also thickens it.

You can’t go wrong with this recipe. It is delicious every single time and perfectly healthy. 

11/02/2026

Olive oil is a staple in Mediterranean cooking. We use it in place of all other oils, and it never causes a negative taste in my food… even in sweet dishes.

This particular brand comes directly from Crete Greece, it is cold pressed, and their entire process of picking the olives all the way through to packing the olive oil has absolutely zero plastic, so there are no micro plastics in this olive oil.

Ordered by Amazon, averaging $.75 per ounce when you buy a gallon at a time. This is about $.30 more per ounce than what I can buy at my grocery store, but the flavor, quality, and health benefits of no micro plastics is all worth it to me!

07/02/2026

Healthy snacks and toppings for a yummy twist to your favorite protein.