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Mediterranean Meal Planning 101

It’s time to think fully about wellness.

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Mediterranean Meal Planning 101

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Winter 2021 E-Cookbook
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@fullymediterranean

Our sixth favorite way to follow the Mediterranean

Our sixth favorite way to follow the Mediterranean eating pattern is to take advantage of seasonal fruits. Citrus fruits are in season right now! Choose 1-1½ cups of fruits per day. Apples, berries, citrus, and grapes are all great choices to build your rainbow plate

These Dark Chocolate Dipped Clementines from our winter e-cookbook make the perfect sweet treat that's packed with antioxidants, vitamin C and fiber! Our e-book is now available via the link in our bio.

Did you catch us on @fox26houston this morning? We

Did you catch us on @fox26houston this morning? We loved getting to talk with @sallymacfox26 about the Mediterranean Diet and demonstrating how to make our Sheet Pan Soy Ginger Salmon recipe from our new winter e-book! Swipe to see the final product 👌🏻

Our fifth favorite way to follow the Mediterranean

Our fifth favorite way to follow the Mediterranean Diet is to choose nuts daily.
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Whether you use them to top your yogurt, sprinkle on a salad, or pair with your favorite fruit as a snack, nuts are always a great choice. Full of protein, fiber, and heart-healthy fats they are a powerhouse of nutrients.

These Apple Ring Snacks from our winter e-cookbook are a great way to get creative with fruit and nuts! Our e-book is now available via the link in our bio.

Our fourth favorite way to follow the Mediterranea

Our fourth favorite way to follow the Mediterranean diet is to get your vegetables in! This Slow Cooker Mediterranean Chicken and Vegetable Soup from our new Winter e-cookbook is one of our favorite ways to get those veggies in.

How many vegetables should we eat every day? Aim for 2-3 cups of vegetables every day. ½ cup cooked or 1 cup raw = serving. Vegetables provide essential vitamins, minerals, and fiber. Try roasting your favorite vegetables to increase flavor.

This One Pan Shrimp & Orzo recipe is included in o

Our third favorite way to follow the Mediterranean

Our third favorite way to follow the Mediterranean eating pattern is to give ancient grains a try!
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Whole grains reduce your risk for heart disease, colon cancer, and help us stay at a healthy weight. Try different grains such as farro, quinoa, and freekeh to keep things interesting.

Our second favorite way to follow the Mediterranea

Our second favorite way to follow the Mediterranean Diet is to aim for at least 2 servings of fish per week 🐟 Fish is a great source of heart healthy fats and is low in saturated fat!

Try our favorite Maple and Miso Sheet Pan Salmon with Green Beans from @nytcooking for a quick & easy fish meal you'll love. Recipe below!
Ingredients:
4 (6-ounce) salmon fillets, about 1 inch thick
kosher salt
freshly ground black pepper
1 pound trimmed green beans
2 tablespoons olive oil
red pepper flakes
1/4 teaspoon toasted sesame oil
1/4 cup roughly chopped cilantro
4 lime wedges
Miso Sauce
4 teaspoons maple syrup
1 tablespoon white or brown miso
1 tablespoon rice wine vinegar
2 teaspoon soy sauce
1 garlic clove, minced
Preheat oven to 400°F and line a baking sheet with parchment paper.
Season the salmon fillets with salt and pepper and place them on a plate or in a large shallow bowl.
In a small bowl, whisk together the miso sauce ingredients. Pour the mixture over the salmon and gently massage the marinade all over the fish. Set aside and let marinade while the oven reaches temperature.
In a medium bowl, toss together the green beans with the olive oil, red-pepper flakes and sesame oil and season to taste with salt and pepper.
Lay salmon fillets on the sheet pan and spread green beans out surrounding the fillets.
Bake until the salmon is opaque and the green beans are cooked through, about 12 minutes.
Right before serving, sprinkle with cilantro and lime. Serve with cooked brown rice and enjoy!

This week and next on instagram, we will be sharin

This week and next on instagram, we will be sharing our top tips for following the Mediterranean diet each week. Our first tip is hydration!

Water is essential for energy, well-being and digestion. Are you getting enough? Needs depend on factors such as age, activity level, and where you live. Don’t like the taste of plain water? Water + sliced fruit = delicious spa water!

Although it’s been a “ruff” year, we have lo

Although it’s been a “ruff” year, we have loved getting to share our Mediterranean Lifestyle with you! Wishing you all a very Merry Christmas and a Happy New Year. Looking forward to more living fully in 2021 ❤️💚

We think our Wild Mushroom and Farro Gratin would

We think our Wild Mushroom and Farro Gratin would be a great addition to your holiday table this year 🎄! Link in bio for the recipe.
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#fullymediterranean #fullywellness #nutrition #mediterraneandiet #rdapproved #nutritionist #RDeats #f52grams #iamwellandgood

Fully Mediterranean is a nutrition and wellness brand dedicated to empowering individuals to make realistic and sustainable food and lifestyle choices that prevent disease and promote long-term health and well-being.

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