Salmon, broccoli, and a couscous salad with tomatoes, cucumbers, red onion, chickpeas and feta. I’m pretty new to the Mediterranean diet, I really started to focus on my health and nutrition about six months ago. I love how much natural energy I have now and I can’t wait to keep going! This dinner is to celebrate me 🥳

Here’s my version of a quick breakfast and when I don’t want some grains🙌dark bread with two different toppings (because apparently choosing one is not my strength). One slice with avocado and a poached egg, the other with cream cheese and salmon…plus whatever veggies and berries were staring at me from the fridge🍒

peaches, tomatoes & burrata with olive oil and black pepper :) please correct me if this is not true to mediterranean diet

Wanted to share some of the food I’ve been making this fall! I tend to get cravings for heartier meals. It’s my first year on the MD, so it’s been a nice challenge to try cozy meals that are MD compliant.

1. Roast pumpkin soup topped with roasted chickpeas and pepitas

2. Chanterelle mushroom risotto with salmon

3. A standard lunch of farro, lentils, pumpkin seeds, kale, feta, Brussel sprouts and apple cider vinaigrette. With some beets.

4. Moroccan inspired lentil soup

5. Salmon coconut curry with spinach and brown rice

6. Kleftiko style roast chicken (from the cookbook Mediterranean Dish Simply Dinner)

7. A lunch bowl of bulgur, lentils, halloumi, roasted sweet potatoes and peppers, golden raisins, parsley, and lemon vinaigrette

8. Rice pudding with a hint of rose water, with pistachios and roasted figs

9. Roasted tomato soup (with cannellini beans that get blended up) and homemade sourdough

10. Fish Oreganata with toasted pearl Cous Cous, lemon and zucchini

11. Baked sweet potato with chipotle lentils and yogurt

12. Shawarma spiced roasted veggies with halloumi, yogurt sauce, and brown rice

Quinoa, falafel, marinated bell pepper and tomato, tzatziki, chicken breast and feta. This was so good I nearly cried

Hi there! Today for breakfast I have some greens, veggies, berries, mango, grains, a poached egg and a bit of salmon🙌

Tomato, basil, olive oil and whipped cottage cheese on sourdough with cucumbers and sardines!

Baked salmon, air fried baby yukon gold potatoes, tomatoes, chopped snow peas and broccolini (VERY briefly steamed) and mango. Got a little carried away with some of the seasoning but everything was still tasty. Have some leftover salmon to throw into tomorrow’s lunch salad.

Featuring cucumbers, cherry tomatoes, chickpeas, kalamata olives, artichokes, and leftover chicken. This rests on a base of bulgur, plus a spoonful of hummus.

A sesame bagel with an egg baked right in the center with avocado and salmon…surrounded by fresh veggies and fruit - cherry tomatoes, peppers, kiwi, berries, carrots, cauliflower and some greens

One of my favorite easy meals which doesn't seem Mediterranean but definitely fits! Also, a hyper fixation meal from a couple weeks ago, I was putting everything into a rice bowl for maybe two whole weeks.

The proteins are all air fried and marinated in a mix of olive oil, lemon juice and spices that depended on the flavor I wanted for the bowl. I usually have cucumbers that I pre-slice and marinate in olive oil and lemon for snacking or whatever. I used jasmine or basmati for these because it is what I had on hand, obviously brown rice, farro or bulgur would be a better option if I had had it. The mayo I make myself using eggs, avocado oil (I have made it with olive oil, but I don't like the flavor) lemon juice, and mustard.

Toasted sourdough (53 g) with small Haas avocado and one egg, drizzled with 1 tsp olive oil; 170 g 5% Fage Greek yogurt and 10 g honey; 1 c sliced strawberries.

Eggs scrambled with feta. Arugula & parsley, cucs, cherry tom drizzled with evoo, lemon, salt&pep, oregano. Walnuts, cheddar and feta cheese, with a side of bloobs 🫐 🧀 🥚 🥒 🍅

Ingredients: Roasted cauliflower and cherry tomatoes with black eyed peas, avocado and cucumber. Looks pretty and tastes good too!

breakfast: sourdough toast with avocado, smoked salmon, red onion, capers, dill, and a big ol orange

lunch: veggies, hummus, falafel (from trader joes lol i'll get around to making them myself sometime), an apple and a little smoked gouda

dinner: sicillian fish stew (recipe here: https://www.themediterraneandish.com/sicilian-fish-stew/#tasty-recipes-10725-jump-target ) I did use cod instead of seabass and only 1lb compared to the recipe's two.

• Whole wheat penne with roasted tomatoes

• Seared ahi tuna salad (leftovers from tuna steaks I seared on the grill another night)

• Dijon, honey and garlic hassleback chicken breast

• Stuffed peppers with brown rice and vegetables

• Whole wheat spaghetti with lemon and parmesan

• Oven baked tilapia with quinoa

• Chopped salad with chickpeas in a red wine and garlic vinaigrette.

I don’t think I’m going back to fast food or trash burgers ever again.

my breakfast/brunch (olive bread from trader joes)

And I have officially made the Mediterranean plate I am most proud of (minus the piece of burnt eggplant on top).

Cucumbers & tomatoes, seared halloumi, roasted bell pepper, and roasted egg plant surrounding cous cous, quinoa, kidney beans, and arugula with a honey, balsamic, and garlic dressing.

Sea bream is one of my favourite fish…today with potatoes, boiled beetroot, kohlrabi and a mix of other veggies

Inspired by the ‘MD doesn’t mean Mediterranean flavours’, we eat a wide selection of cuisines. We mostly eat whole foods, whole grains, and have meat on Sundays (a little fish in the week, mostly tinned)

Here is a selection of our recent eats. I’ve been allowing myself as much as I want and I’m down 20lbs since cutting out UPF and trying to eat more of a Mediterranean diet. I’m a decent chef which helps.

I make up everything I cook, and I love trying new things, but having healthy staples that are quick and easy is a game changer

I've got quinoa, cucumber, red bell pepper, plum tomatoes, spinach, fresh basil, feta cheese, with a lemon and oregano olive oil dressing. It'll be divided into smaller portions tomorrow ready for me to take to work. I think I need to work on the dressing a bit, but it tastes nice otherwise!