Mediterranean Diet

Recipes & Lifestyle Tips

Hi, I’m Pam, a registered dietitian and culinary nutritionist. Let me show you how to make delicious food that also happens to be good for you!


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The Mediterranean Diet has been rated the top diet by the US NEWS & WORLD REPORT for the past 5 years.

What is the Mediterranean Diet and Why is It So Effective?

 The Mediterranean diet is a sustainable and holistic way of eating that incorporates healthy food, quality time with friends & family, regular movement and mindful living. This eating pattern puts food first, so you’ll enjoy delicious, real and whole foods–fruits, vegetables, whole grains, lean proteins, and healthy fat– that nourish your body and mind. Plus you still get to enjoy a glass of wine? Enough said!

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It’s much more than a diet.

It’s a pattern of eating and way of life that emphasizes good food, family and living fully.

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It’s not complicated.

No counting calories or cutting out entire food groups. Enjoy food and feel good doing it.

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It’s effective for weight loss.

And reducing the risk heart disease, cancer, Alzheimer’s, and Parkinson’s.

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It puts food first.

So you’ll enjoy delicious, real and whole foods that nourish your body and mind.

2021 winter ebook

 The Living Fully Mediterranean Course

We have a course solely dedicated to helping you live and thrive on the Mediterranean diet. 

Learn why our course is so unique, what’s included in the modules, the community you’ll get to join, and the lifelong skills you’ll walk away with.

25+ Mediterranean Diet Lunch Ideas

Download Our Free 25+ Mediterranean Diet Lunch Ideas

This lunch guide will take any extra planning or guesswork off your plate this Fall. From salads, to bowls, to flatbreads, to plates, you'll have it all.
25+ Mediterranean Diet Lunch Ideas

Explore Our Mediterranean Lifestyle Resources

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Fully Mediterranean is where food, family, and living fully come together.

It is time to think fully about wellness. Eating healthy and enjoying meals with family and friends is associated with greater life satisfaction and fulfillment. Therefore, the best place to start on your journey to health is in your own kitchen!

At Fully Mediterranean, our mission is to get people back into the kitchen to achieve lifelong health and to have fun while doing it! Our goal is to give you the confidence to make realistic and sustainable food and lifestyle choices that will positively influence all areas of your life.

 Meet Our Founder Pam

Hi, I’m Pam Fullenweider! I am a registered dietitian nutritionist, specializing in the Mediterranean Diet.  I grew up with a love for cooking from my mother and grandmother. Celebrating with food and family has always been a big part of my life and cooking for family and friends is one of my favorite things to do. I’m passionate about helping people discover that enjoying good food and taking care of your health aren’t mutually exclusive. I’ve found that introducing my clients to the principles of the Mediterranean diet is the key to long-term health and wellbeing. 

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Cooking Classes & Events

Explore our mix of regularly scheduled live, online cooking classes and private cooking classes for groups and parties. You can cook from the comfort of your own home while learning new skills and delicious recipes.

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Blog & Recipes

Spiced & Roasted Pumpkin Seeds – 3 Ways

Spiced & Roasted Pumpkin Seeds – 3 Ways

One of the best parts of pumpkins are the amazing seeds inside - don't throw them out! Pumpkin seeds are a good source of healthy fats, fiber, magnesium, potassium and so much more! Here are 3 tasty ways to spice your pumpkin seeds this season. Spiced & Roasted...

Healthy Spiced Apple Zucchini Muffins

Healthy Spiced Apple Zucchini Muffins

These Healthy Spiced Apple Zucchini Muffins are the perfect treat to enjoy as we enter Fall. These tasty muffins are made with whole wheat flour, apple, zucchini, eggs, and wonderful spices. Try our spiced muffins for a nutritious breakfast, a quick snack or warmed up...

Healthy Homemade Tzatziki Sauce

Healthy Homemade Tzatziki Sauce

Make a batch of our Healthy Homemade Tzatziki Sauce for dipping, spreading, and topping! This Greek sauce is made with greek yogurt, cucumbers, lemons, and fresh herbs.  We love this homemade tzatziki sauce because it's light, refreshing, and elevates any dish!...