The Living Fully Mediterranean Course
How to Cook, Eat & Thrive on the Mediterranean Diet
Interactive Online Informational & Cooking Course
Taught by Registered Dietitians
Finally, a healthy lifestyle you can actually stick with!
The Mediterranean Diet helps you lose weight, keep it off, and reduces your risk for chronic disease.
This 8-week online course is the complete step-by-step guide to the Mediterranean Diet.
Easily incorporate healthy eating into your daily life with meal plans, recipes, and cooking tips for healthy and satisfying meals!
Have fun learning to cook healthy, delicious food you’ll love!
“I’ve been following the Mediterranean Diet for the past 6 months and I love it.
I have lowered my cholesterol, blood glucose, inflammation and weight.”
Your health is a priority, and you’re looking to…
Lose the weight
You want to get back down to a healthier weight since you know how much it affects your health — and you can’t out-exercise it anymore like you used to.
Prevent or reduce health complications
Maybe you’re even starting to have health conditions like prediabetes or high cholesterol, and you want to prevent chronic diseases like diabetes and heart disease.
Stay healthy for the long term
So you can enjoy “the good things” in life, like travel and keeping up with your children and grandchildren!
Doctors often recommend the Mediterranean Diet
There’s a reason why it has won the top spot in the U.S. News “Best Diets” report for 6 years running:
It’s easy to follow, helps people lose weight and keep it off, reduces chronic disease, and supports a longer life.
Plus – it’s delicious!
It’s time to make the Mediterranean diet work for you!
Thing is, there’s more to the Mediterranean lifestyle than just using olive oil or drinking red wine…
Maybe you have no idea how to start…
Or you get the principles, but don’t know how to put them into action…
Maybe you’re not really into fish…
Or you don’t know how to follow the Mediterranean diet and still eat your favorite meals.
The Living Fully Mediterranean Course gives you the steps so it fits your lifestyle.
This works, even if you’ve tried it all
You’ve probably done diets like Keto, Whole 30, Atkins, Paleo.
Downloaded meal plans, bought cookbooks.
And maaaybe it works for a little while – but sooner or later, the weight comes back.
Here’s why…
Diets and meal plans are too restrictive, so they’re not sustainable long term.
(Who wants to give up wine forever!? No thanks!)
You need something that’s doable in the real world.
The Mediterranean Diet is a lifestyle. You don’t have to worry about being “on the wagon” anymore, because there is no wagon. (How good does that feel?! 🙂
All foods are on the table – and that’s why it works, because we don’t really eliminate anything.
You still get to enjoy your favorite foods by adapting them to fit the Mediterranean style – so you reach your health goals!
How would it feel to…
Hit your healthy weight, and feel good in your body again
Know exactly what to eat to maintain your health for years to come
Be excited to cook dinner (because it’s easy, fun and delicious!)
Have as much energy as your children – or grandchildren
Have more energy for your day-to-day tasks
Get off medication – or prevent going on more
Eat healthily, even while traveling
Feel full and satisfied after every meal
The Mediterranean Diet is the enjoyable, delicious, healthy lifestyle you are looking for!
You’re invited to the
Living Fully Mediterranean Course
This 8-week online course is the complete step-by-step guide to following the Mediterranean Diet.
You’ll see exactly what to eat, why you should eat it, and how to tailor it to fit your lifestyle.
Even if you’ve never tried the Mediterranean diet before, or you’ve struggled with healthy eating in the past – this course makes it clear and simple to know what to do, and to stick with it.
It’s as simple as Netflix! Join, watch the videos, and do the steps.
Plus, you’ll have a support group at your fingertips with our private online community.
You also get personalized advice from our team of dietitians in our weekly Office Hours.
Most people notice an improvement in just 2-3 weeks of following the course: they have more energy, sleep better, and even lose a few pounds!
In Living Fully Mediterranean you’ll see how to:
Lose weight and keep it off
Eat healthier & with more variety
Easily cook tasty, healthy meals that aren’t boring
Reduce your risk for chronic disease
Efficiently plan and prepare healthy meals
Reduce cholesterol, blood pressure & inflammation
Improve sleep and energy levels
Beat sugar cravings
Make healthy eating part of your daily life
Become a better cook, and have fun in the kitchen!
A healthy lifestyle is simpler than you think!
“This course has taught me helpful “cooking hacks” and how easy it is to incorporate more vegetables in my diet.
The tips have also cut down my cooking time so I can be more efficient in the kitchen. I definitely recommend Living Fully Mediterranean!”
What You Get With The Living Fully Mediterranean Course
Living Fully Mediterranean on-demand video training
That you can watch on your own schedule
VALUE: $600
6 weeks of meal plans
So you always know what to make
VALUE: $750
Delicious and simple recipes
That are easy to cook (and tasty to eat!)
VALUE: $100
Step-by-step cooking videos
That you can follow along with to whip up a good meal
VALUE: $275
Personalized advice
In the weekly Office Hour sessions
VALUE: $225
Online community
Where you can receive personalized, science-based advice from our team
VALUE: $150
Bonus! Favorite Products List
Makes grocery shopping a breeze – you’ll know exactly what to buy
VALUE: $50
Bonus! Healthy Travel Checklist
Makes it easy to eat healthy, even while traveling!
VALUE: $50
The total value of the program is
$2,200
Get started today for just
$167
Best Value
One-time payment of
$499
Most Flexible
3 monthly payments of
$167
Join us and get a team of expert dietitians who are here to answer your questions
“I liked the flexibility of the program and the fact that we could also ask questions.
I also appreciated the “cooking hacks” in the program. The lists of your favorite products were also very helpful.”
Studies show that Mediterranean eating increases life expectancy, reduces chronic disease, and improves quality of life & well-being
Reducing weight by 5-7% lowers your risk for
DIABETES
Reducing weight by 5-10% lowers your risk for
CHRONIC DISEASE
Reducing weight by 5-10% lowers your risk for
CARDIOVASCULAR DISEASE
The Mediterranean Diet helps with weight loss, which has a major impact on your overall health.
Even losing just a few pounds can help you live a longer, happier, healthier life.
This is the original anti-inflammatory diet: reduce chronic disease, ease arthritis and depression, slow cognitive decline, and protect brain health and memory.
Living Fully Mediterranean course gives you the tools that can add years to your life.
What We Cover
The course has 6 modules and includes instructional videos, printable resources, cooking demonstration videos, meal plans and recipes.
We take the guesswork out of the Mediterranean diet. The course has everything you need to follow the Mediterranean style of eating in your daily life!
Module 1 - Foundations of the Mediterranean Diet
- See how to include “protective foods” into your diet that prevent inflammation and keep you healthy
- Get the Mediterranean Diet Pyramid and know how to use it in your daily life
- See what to eat, and how much to eat, on a daily and weekly basis
- What to eat to keep your weight in check
- How to lower your risk of heart disease and cancer
- The shortcut to identifying healthy foods while grocery shopping
- How to choose healthy fats that keep you full and reduce cholesterol
- Know how much to eat to help you reach your goal
- Easily estimate the right portion size when you’re dining out
Module 2 - Building Your Mediterranean Meals
- Understand how to build a Mediterranean-approved meal
- The 1-second test to see if your meal follows the Mediterranean diet
- How to feel fuller, longer
- The simple way to know exactly what to eat during each meal
- Prevent chronic disease at every meal by easily filling your plate with vitamins, minerals, fiber and antioxidants
- Simple time-saving hacks that make healthy eating a no-brainer
- Our ‘cook once, eat for a week’ trick that makes it easy to eat your vegetables
- Start your day right with a breakfast that gives you energy, improves your focus, and stabilizes your blood sugar
Module 3 - Mediterranean Meal Planning
- Save time and reduce stress by planning meals in advance – no more stressing about what to eat for dinner!
- Save money by only buying what you need (this creates way less food waste)
- Plus save a lot more money by cooking at home, instead of picking something up from a restaurant
- Make it easy to follow through and eat healthily, even when life is busy
- The 5 easy steps to plan your meals in advance so you never have to wonder what’s for dinner
- Stock your pantry full of Mediterranean meal basics so you can easily whip something up (you’ll love this checklist!)
- Steal this technique that French chefs have used for hundreds of years to cook excellent meals in record time
- See the 2 ways to quickly create healthy, delicious meals
- TEMPLATE: Get the Fully Mediterranean Meal Planner to easily plan out your meals!
Module 4 - Dining Out Dilemmas
- Confidently order foods that help you reach your health goals, even when eating out
- How to find a healthy Mediterranean-approved meal at almost any restaurant
- Know how to read a menu from a health perspective
- See how to identify and choose healthier foods and cooking methods
- How to prevent overeating while dining out
- Key menu phrases that indicate healthier options – and ones you probably don’t want to eat
- The 3 questions to ask your server if you want to eat healthy
- The counterintuitive ‘snack strategy’ you should always do before going out (never show up to a restaurant hungry!)
- How to eat Mediterranean-style with different types of cuisines (Italian! Mexican!)
- Why eating out is actually an important part of your Mediterranean lifestyle
- How to maximize your enjoyment and savor your meal
Module 5 - Meatless Meals
- See how meatless meals help you achieve your health goals, reduce your risk for chronic disease, and promote longevity
- How to get enough protein from plant-based sources (it’s easier than you think!)
- The 3 categories of plant-based proteins to choose from
- Know how to stay full by putting together a satisfying meatless meal
- Save money by skipping the meat once in a while – and help the environment!
- The grain that secretly packs a powerful protein punch
- The formula for creating a tasty Mediterranean meatless meal
- Our favorite protein-rich sources to include in your meatless meals
Module 6 - Mediterranean Lifestyle
- See what makes a healthy Mediterranean lifestyle (it’s more than just what you eat!)
- Take a holistic approach to health and improve every area of your life
- Create deeper bonds with friends and loved ones and improve your overall well-being
- The simple way to prevent overeating
- Why eating s-l-o-w-l-y will help you reach your health goals sooner
- How to listen to your body and understand what it needs from you
- 4 ways to improve your quality of sleep and get a good night’s rest
- Why poor sleep is linked to weight gain – and what to do about it
- Understand why you eat more when you’re tired
- Simple ways to get the exercise you need, even if you’re short on time
- How to make exercise enjoyable and fun so you’re happy to do it!
This is how you actually stick with it
“I knew what to do, but doing it is another story. I learned to be more organized about grocery shopping and cooking.”
As you can see, this course is the complete step-by-step process to following the Mediterranean diet.
The dietary and lifestyle recommendations are based on decades of scientific research – unlike the majority of popular diets that exist today.
You get strategies and tools that make implementing the Mediterranean diet realistic and sustainable on a daily basis.
Plus, you get personal support in our Office Hour sessions and private online community so you have help the whole way through.
You don’t want to wait a moment more to start improving your health. Join us today!
Each module comes with tools to help you make progress
Meal Plans
6 weeks of weekly meal plans so you always know what to eat
Recipes
Get over 200+ recipes & make healthy meals at home
Demonstrations
Become a better cook with the step-by-step cooking videos
Plus personalized support
See how to adapt the Mediterranean diet to you and your lifestyle.
Everyone is different, which is why you also get 1:1 support in our weekly Office Hours.
Each week you get the opportunity to book a private 10-minute video call with one of our expert dietitians.
You can ask anything about the Mediterranean diet and how to make it work for you. You’ll never stay stuck wondering how to do something!
We have over 30 years of experience and have seen it all before. We can find a solution that works for you in just minutes.
We often get questions like:
“My husband isn’t into salmon, what should I use instead?”
“What is the difference between tamari and soy sauce?”
“Can you help me with a meal prep schedule? I need help figuring out how to get everything prepared.”
Get the support you need to start living the healthy Mediterranean lifestyle
This makes it simple to be healthy every day
“I love the simple, healthy, delicious recipes that I can use and enjoy every day to be healthy, lose weight and just feel great overall.”
Help is just a post away
Surround yourself with people who are on the same health journey in our private online community!
Post a question and one of our Registered Dietitians will get back to you within 48 hours.
Get support, celebrate wins, and swap recipes with other members.
Stay motivated to reach your health goals! As a bonus, you’ll retain access to the community even after your 12-week course has finished.
Join now and get these bonuses
Favorite Products List
Take this list to the grocery store so you can get all our favorite Mediterranean-friendly products!
No second-guessing and wondering what is the best and healthiest option – if it’s on the list, it’s a winner.
Healthy Travel Checklist
Yes, you can eat healthy while traveling!
Stay on track with your health goals with these simple tips for eating healthy while out of town.
Learn from an award-winning
Registered Dietitian
Pam Fullenweider, MS, RD is a Registered Dietitian, culinary nutritionist, and the founder of Fully Mediterranean.
She specializes in the Mediterranean diet and has over 30 years of experience helping clients eat better and live healthier.
Pam is a Gold Medal winner at the American Culinary Federation National Championships for “Healthful Cooking-Balancing the Art.”
Celebrating with food and family has always been a big part of her life and cooking for family and friends is one of her favorite things to do.
She’s passionate about helping people discover that enjoying good food and taking care of your health aren’t mutually exclusive.
Her Living Fully Mediterranean course gives you the clear, simple plan to lose weight and live healthier. She looks forward to supporting you in the Office Hour calls!
It works even if you’re “a carnivore from West Texas”
“I was staring down the path of becoming a Vegan – my doctor’s recommendation – which is completely out of the question for a carnivore from West Texas like me.
Pam’s program, alternatively, allowed me to maintain a more realistic approach for the rest of my life.
While I expect my cholesterol to remain in check, I am actually enjoying my newfound relationship with fish, fruits and veggies, along with the less frequent red meats.”
FAQs
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I'm going away on vacation, can I sign up now, but start later?
Yes! The advantage of taking our online course is that you can start whenever it makes the most sense with your schedule. Just keep in mind that you have access to the course for 3 months upon signup.
I'm on a budget, are there payment plans available?
Yes. When you sign up for the course, you will have the option to pay in monthly installments, or to purchase the program in full.
Will I get access to Pam if I need help?
Of course! Pam offers 10-minute blocks during her weekly office hours to answer any questions you have. Plus, you can also send questions via email, or post on the course Facebook page where we will be spending time answering questions too!
I've already tried the Mediterranean diet but didn’t see the results I wanted. Will this course work for me?
We have had a lot of success with our previous programs, and people have gained the confidence and the tools to follow the Mediterranean diet with notable progress. Often times people feel there is a missing link with other resources out there – whether that is not knowing which recipes to follow, not having the tools to properly meal plan, or not having the support you need to stay on track. We provide all of those things and more!
Do I get access to everything when I join?
You will gain access to the full course upon signing up. However, you must complete all of the course modules in order. We carefully crafted the order of the content so that it builds off of itself, which is why you can’t jump around to different modules.
How long will I have access to the course?
You will have 3 months from the time of signing up to complete the course.
I’ve never done an online course, how does it work?
Once you purchase the course and sign up, you will create a login to our online course. Anytime you’d like to work through the modules, you sign into the course at the same link, and it will start you where you left off. The platform will also allow you to download all of the great resources we provide, including handouts, meal plans, and more.
How long will it take me to finish the course?
There are 6 modules in the course that are delivered weekly. If you are trying to complete it quickly, you will be able to do so in 6 weeks. However, the average time we recommend is around 2-3 months to complete all the content, which is why you have access for 3 months.
What if I don’t consider myself “tech-savvy”?
No need to worry! Our platform is very user friendly, and once you learn the basics of signing into the course and finding the page to start the modules, the rest will be very straight forward (almost always with just a click of a button to continue to any next section).
What if I don’t like the course?
We are confident that the combination of tools we provide will be helpful and make learning about the Mediterranean diet enjoyable. If you’re unsure about signing up for the course, please feel free to contact us with any additional questions by clicking the Contact Us button below.
Questions Unanswered?
“This is the complete package! Loved it!!!”
100% of survey respondents said they would recommend the Living Fully Mediterranean course to a friend.
Here’s what people say:
“I like having the knowledge that I’ve learned and using it to ‘create’ my own Mediterranean recipes. It’s more simple than I thought.”
“I enjoyed the online videos with recipes. It looks easy!”
“This provides all the details needed to make changes. I liked the excellent recipes and support.”
“I love the recipes, meal plans, and cooking demonstrations”
“The program was very professional, user friendly, and informative with detailed steps to being healthier.”
“Everything was included – from meal planning, goal setting, exercise, eating out tips, sleep, and so much more. This is the complete package! Loved it!!!”
She’s just 3 pounds away from reaching her goal weight!
It’s time to stop “watching what you eat”
And start seeing real, lasting change
Listen, you’ve been trying to get on top of this for a while now.
Isn’t it time to do something sustainable, so you can stick with it long-term?
You want to lose weight and keep it off.
Ward off serious medical complications.
Live a long, full, happy life.
The good news is, you’ve still got time to make it happen! Get a handle on this now, before it’s too late.
It breaks my heart to see people suffering from chronic diseases that they likely would have avoided if only they’d made simple changes.
This is your chance to put everything on your side to live a long and healthy life…
So you’re in good shape to keep traveling.
To have the energy and strength to keep up with your children and grandchildren.
To be there for every milestone, birthday, wedding, and holiday with your loved ones.
Join us in Living Fully Mediterranean and get the tools and support you need to make a healthy lifestyle, your lifestyle.
It’s time to start living the Mediterranean lifestyle
In Living Fully Mediterranean you’ll see how to:
Lose weight and keep it off
Eat healthier & with more variety
Easily cook tasty, healthy meals that aren’t boring
Reduce your risk for chronic disease
Efficiently plan and prepare healthy meals
Reduce cholesterol, blood pressure & inflammation
Improve sleep and energy levels
Beat sugar cravings
Make healthy eating part of your daily life
Become a better cook, and have fun in the kitchen!
Here’s everything you get in the Living Fully Mediterranean course
Join Now and get all this!
Living Fully Mediterranean on-demand video training
That you can watch on your own schedule
VALUE: $600
6 weeks of meal plans
So you always know what to make
VALUE: $750
Delicious and simple recipes
That are easy to cook (and tasty to eat!)
VALUE: $100
Step-by-step cooking videos
That you can follow along with to whip up a good meal
VALUE: $275
Personalized advice
In the weekly Office Hour sessions
VALUE: $225
Online community
Where you can receive personalized, science-based advice from our team
VALUE: $150
Bonus! Favorite Products List
Makes grocery shopping a breeze – you’ll know exactly what to buy
VALUE: $50
Bonus! Healthy Travel Checklist
Makes it easy to eat healthy, even while traveling
VALUE: $50
The total value of the program is
$2,200
Get started today for just
$167
Best Value
One-time payment of
$499
Most Flexible
3 monthly payments of
$167
Cooking healthy can be easy, tasty & fast
“My biggest take-away has been learning how easy it is to incorporate more vegetables in my diet and how easy it is to make 1 vegetable recipe and use them in several meals to cut down on cooking time.”