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Mediterranean Winter Recipes

ALE ZOZOS. ALL RIGHTS RESERVED.

Hey, it’s been a while since I’ve done one of these so I figured it’s time for a little re-introduction!

I’m Ale Zozos, a Greek-American registered dietitian 🇬🇷 with a Master’s in Clinical Nutrition from NYU, and I specialize in Mediterranean-style meal planning that actually fits real life. Over the years, I’ve coached hundreds of clients through my signature programs building a way of eating that feels both nourishing and sustainable without cutting out the foods they love.

If you’re new here (or just getting started on your own journey), my first book: The 30-Day Mediterranean Meal Plan and Cookbook is officially available for pre-order (link in my bio) and it’s packed with the same strategies I use in my private coaching.

So glad you’re here! 💛 Let’s eat well and live well, together.

#mediterraneandiet #mediterraneanmeals #cookbookauthor #author #antiinflammatorydiet #foodasmedicine #healthymealplans #registereddietitian #mediterraneancooking

Hey, it’s been a while since I’ve done one of these so I figured it’s time for a little re-introduction!

I’m Ale Zozos, a Greek-American registered dietitian 🇬🇷 with a Master’s in Clinical Nutrition from NYU, and I specialize in Mediterranean-style meal planning that actually fits real life. Over the years, I’ve coached hundreds of clients through my signature programs building a way of eating that feels both nourishing and sustainable without cutting out the foods they love.

If you’re new here (or just getting started on your own journey), my first book: The 30-Day Mediterranean Meal Plan and Cookbook is officially available for pre-order (link in my bio) and it’s packed with the same strategies I use in my private coaching.

So glad you’re here! 💛 Let’s eat well and live well, together.

#mediterraneandiet #mediterraneanmeals #cookbookauthor #author #antiinflammatorydiet #foodasmedicine #healthymealplans #registereddietitian #mediterraneancooking

Cool yogurt, juicy berries, a little spice, and 25g of protein to keep me full and focused, this bowl has been the move lately. I’ve been leaning into simple breakfasts I can actually rely on, especially when the mornings get chaotic (which they usually do).

Having a go-to breakfast takes the pressure off decision fatigue, and gives me one small win to start the day with something that’s nourishing, seasonal, and satisfying. Plus, I’m deep in my blueberry era this summer—they’ve been sweet, plump, tangy and just perfect lately.

If you’re still figuring out your breakfast groove, start with one thing that feels doable and good.

What’s one breakfast you are most excited about turning into a staple?

#ProteinBreakfast #BlueberrySeason #SimpleEats #mediterraneandiet #dietitianapproved #busymoms #seasonaleating

Cool yogurt, juicy berries, a little spice, and 25g of protein to keep me full and focused, this bowl has been the move lately. I’ve been leaning into simple breakfasts I can actually rely on, especially when the mornings get chaotic (which they usually do).

Having a go-to breakfast takes the pressure off decision fatigue, and gives me one small win to start the day with something that’s nourishing, seasonal, and satisfying. Plus, I’m deep in my blueberry era this summer—they’ve been sweet, plump, tangy and just perfect lately.

If you’re still figuring out your breakfast groove, start with one thing that feels doable and good.

What’s one breakfast you are most excited about turning into a staple?

#ProteinBreakfast #BlueberrySeason #SimpleEats #mediterraneandiet #dietitianapproved #busymoms #seasonaleating

This weekend was full of family, fun, and a little less structure than usual. I soaked up every minute of it. While I love those unstructured moments and try to be fully present in them, I still rely on my Sunday night reset to bring me back.

It’s my time to reflect, realign, and set the tone for a week that feels calm, intentional, and rooted in what matters.

Swipe for the rituals that help me do just that. 🌿

What’s your favorite way to reset? Drop any moments I may have missed in the comments—I’d love to hear!

#SundayReset #MediterraneanLifestyle #SlowLiving #RootedRituals #IntentionalLiving #mediterraneandiet #MindfulStart #EverydayWellness

This weekend was full of family, fun, and a little less structure than usual. I soaked up every minute of it. While I love those unstructured moments and try to be fully present in them, I still rely on my Sunday night reset to bring me back.

It’s my time to reflect, realign, and set the tone for a week that feels calm, intentional, and rooted in what matters.

Swipe for the rituals that help me do just that. 🌿

What’s your favorite way to reset? Drop any moments I may have missed in the comments—I’d love to hear!

#SundayReset #MediterraneanLifestyle #SlowLiving #RootedRituals #IntentionalLiving #mediterraneandiet #MindfulStart #EverydayWellness

Soaking up the sun and staying cool with my favorite Mediterranean-inspired mocktail ☀️🍋

Nothing beats the Texas heat like a tall glass of this refreshing Meyer lemon spritz—hydrating, zesty, and totally alcohol-free. Perfect for a day out on or in the water. ⛵️

#mediterraneandiet #MocktailHour #MeyerLemonLove #HydrationGoals #TexasHeat #mediterraneanlifestyle #SunshineAndCitrus #boatday

Soaking up the sun and staying cool with my favorite Mediterranean-inspired mocktail ☀️🍋

Nothing beats the Texas heat like a tall glass of this refreshing Meyer lemon spritz—hydrating, zesty, and totally alcohol-free. Perfect for a day out on or in the water. ⛵️

#mediterraneandiet #MocktailHour #MeyerLemonLove #HydrationGoals #TexasHeat #mediterraneanlifestyle #SunshineAndCitrus #boatday

✨NEW SERIES ALERT

I’m starting a “Make it Mediterranean” series to help you learn quick, simple ways to tweak meals and bring in that Mediterranean vibe anytime, anywhere.

Take the Garlic & Lemon Scallop Pasta from earlier this week. It’s usually a cozy, heavier dish, but with a few small swaps and anti-inflammatory touches, it feels lighter, fresher, and more balanced.

It’s all about those little changes that add up to big flavor and health wins. Ready for more in the series? Comment below which meals you want to learn how to turn Mediterranean.

#MakeItMediterranean #HealthyEating #EatWellFeelWell #mediterraneandiet #mediterraneannutritionist

✨NEW SERIES ALERT

I’m starting a “Make it Mediterranean” series to help you learn quick, simple ways to tweak meals and bring in that Mediterranean vibe anytime, anywhere.

Take the Garlic & Lemon Scallop Pasta from earlier this week. It’s usually a cozy, heavier dish, but with a few small swaps and anti-inflammatory touches, it feels lighter, fresher, and more balanced.

It’s all about those little changes that add up to big flavor and health wins. Ready for more in the series? Comment below which meals you want to learn how to turn Mediterranean.

#MakeItMediterranean #HealthyEating #EatWellFeelWell #mediterraneandiet #mediterraneannutritionist

Meet Kimberly 💙 Her doctors recommended a Mediterranean diet to support brain health while drastically lowering her LDL cholesterol after a silent stroke. Her neurologist set an ambitious goal: LDL down to 70 — seemingly an impossible goal through diet alone.

The complexity? She also had hypothyroidism, was navigating menopause, and had gluten sensitivity. Multiple variables to balance, but we created an approachable and personalized plan that worked for her.

The results? She didn’t just hit that target - she crushed it. Her LDL dropped from 126 to 60, total cholesterol from 220 to 133, all while maintaining healthy HDL levels.

This is WHY I became a dietitian, cases like these create the most beautiful breakthroughs and why nutrition support is so immensely personal.

You can find the core foundations of my coaching approach in my debut book, The 30-Day Mediterranean Meal Plan and Cookbook. Pre-order through the link in my bio and visit alezozos.com for more information on private coaching.

#MediterraneanDiet #HeartHealth #BrainHealth #Nutrition #Dietitian #healthtransformation #mediterraneandietplan

Meet Kimberly 💙 Her doctors recommended a Mediterranean diet to support brain health while drastically lowering her LDL cholesterol after a silent stroke. Her neurologist set an ambitious goal: LDL down to 70 — seemingly an impossible goal through diet alone.

The complexity? She also had hypothyroidism, was navigating menopause, and had gluten sensitivity. Multiple variables to balance, but we created an approachable and personalized plan that worked for her.

The results? She didn’t just hit that target - she crushed it. Her LDL dropped from 126 to 60, total cholesterol from 220 to 133, all while maintaining healthy HDL levels.

This is WHY I became a dietitian, cases like these create the most beautiful breakthroughs and why nutrition support is so immensely personal.

You can find the core foundations of my coaching approach in my debut book, The 30-Day Mediterranean Meal Plan and Cookbook. Pre-order through the link in my bio and visit alezozos.com for more information on private coaching.

#MediterraneanDiet #HeartHealth #BrainHealth #Nutrition #Dietitian #healthtransformation #mediterraneandietplan

Please excuse the terrible overhead lighting. This quick 30-minute lemon and garlic scallop recipe is a restaurant quality dish for an easy Monday night dinner. Serves 4ish, pair with a mixed green salad or oven-baked asparagus. Details 👇🏼

~ INGREDIENTS ~
- Salt and pepper
- 8 oz pasta
- 2 tbsp olive oil + 1 tsp
- 12 scallops
- 2 tbsp butter
- 2 garlic cloves, peeled
- 1 lemon, zest and juice
- 1/2 cup parmesan cheese, grated
- crushed red pepper flakes

~ INSTRUCTIONS ~
1. Boil salted water, cook pasta al dente, reserve 1 cup pasta water, then drain.

2. Meanwhile, dry and season scallops with salt and pepper; sear in 1 tsp of olive oil 2–3 minutes per side, then set aside.

3. In the same skillet on low, melt butter with olive oil; grate garlic and stir for 1 minute until fragrant. Add lemon zest, and add black pepper.

4. Once pepper is sizzling, add pasta water and pasta; increase heat to medium-high and toss, adding pasta water gradually until sauce thickens (1–2 mins).

5. Remove from heat; stir in Parmesan, lemon juice, salt, pepper, and crushed red pepper. Toss and top with warmed scallops.

#easydinnerrecipes #mediterraneanlifestyle #mediterraneanrecipes #lemonandgarlic #busymoms #dinnervibes #30minutemeals

Please excuse the terrible overhead lighting. This quick 30-minute lemon and garlic scallop recipe is a restaurant quality dish for an easy Monday night dinner. Serves 4ish, pair with a mixed green salad or oven-baked asparagus. Details 👇🏼

~ INGREDIENTS ~
- Salt and pepper
- 8 oz pasta
- 2 tbsp olive oil + 1 tsp
- 12 scallops
- 2 tbsp butter
- 2 garlic cloves, peeled
- 1 lemon, zest and juice
- 1/2 cup parmesan cheese, grated
- crushed red pepper flakes

~ INSTRUCTIONS ~
1. Boil salted water, cook pasta al dente, reserve 1 cup pasta water, then drain.

2. Meanwhile, dry and season scallops with salt and pepper; sear in 1 tsp of olive oil 2–3 minutes per side, then set aside.

3. In the same skillet on low, melt butter with olive oil; grate garlic and stir for 1 minute until fragrant. Add lemon zest, and add black pepper.

4. Once pepper is sizzling, add pasta water and pasta; increase heat to medium-high and toss, adding pasta water gradually until sauce thickens (1–2 mins).

5. Remove from heat; stir in Parmesan, lemon juice, salt, pepper, and crushed red pepper. Toss and top with warmed scallops.

#easydinnerrecipes #mediterraneanlifestyle #mediterraneanrecipes #lemonandgarlic #busymoms #dinnervibes #30minutemeals

As a dietitian, I see it all the time, clients dealing with low energy, stubborn health issues, or chronic conditions they can’t quite explain. And so often, the root of it all is inflammation. Not the obvious kind, but a quiet, low-grade inflammation that builds over time.⁣

That’s why I always come back to the Mediterranean diet. It’s not a quick fix, it’s a lifestyle built on whole, nourishing foods that naturally fight inflammation. Think: fruit, veggies, extra-virgin olive oil, fatty fish, herbs, and spices. It’s gentle, sustainable, and backed by decades of research.⁣

If you’re looking for help to prevent, manage or treat inflammation, save this framework for some powerful food additions.

#AntiInflammatory #MediterraneanDiet #FoodAsMedicine #FromTheHeart #DietitianApproved #mediterraneanliving #mediterraneannutritionist #pcos #fertility #hearthealth #prediabetes #diabetesmanagement #guthealingfood #antiinflammatorydiet

As a dietitian, I see it all the time, clients dealing with low energy, stubborn health issues, or chronic conditions they can’t quite explain. And so often, the root of it all is inflammation. Not the obvious kind, but a quiet, low-grade inflammation that builds over time.⁣

That’s why I always come back to the Mediterranean diet. It’s not a quick fix, it’s a lifestyle built on whole, nourishing foods that naturally fight inflammation. Think: fruit, veggies, extra-virgin olive oil, fatty fish, herbs, and spices. It’s gentle, sustainable, and backed by decades of research.⁣

If you’re looking for help to prevent, manage or treat inflammation, save this framework for some powerful food additions.

#AntiInflammatory #MediterraneanDiet #FoodAsMedicine #FromTheHeart #DietitianApproved #mediterraneanliving #mediterraneannutritionist #pcos #fertility #hearthealth #prediabetes #diabetesmanagement #guthealingfood #antiinflammatorydiet

During our time in Italy, we leaned in to becoming espresso connoisseurs. With a café on nearly every corner, it became a daily goal to try as many as we could. Each one had its own character: some rich and chocolatey, others bright with citrus or smooth with toasted almond notes. Beyond the flavor, we fell in love with the ritual: intentional, consistent, and always grounded in presence.

We replicate that back home with our favorite @ninjakitchen System and love rotating between three styles:

1️⃣ A bold espresso shot to start the day
2️⃣ A smooth lungo when we want to enjoy a little longer
3️⃣ A full cup of coffee to enjoy alongside a heartier breakfast

Pair with a fiber-rich breakfast like fruit, yogurt, whole grain toast or a croissant. It’s a ritual that sets the tone for a balanced day.

Rooted in tradition, made for modern mornings.

#MediterraneanDiet #MorningRituals #EspressoCulture #NinjaCoffee #HealthyStarts #mediterraneanlifestyle #mediterraneannutritionist #espressoasmr #asmrsounds #ninjakitchen

During our time in Italy, we leaned in to becoming espresso connoisseurs. With a café on nearly every corner, it became a daily goal to try as many as we could. Each one had its own character: some rich and chocolatey, others bright with citrus or smooth with toasted almond notes. Beyond the flavor, we fell in love with the ritual: intentional, consistent, and always grounded in presence.

We replicate that back home with our favorite @ninjakitchen System and love rotating between three styles:

1️⃣ A bold espresso shot to start the day
2️⃣ A smooth lungo when we want to enjoy a little longer
3️⃣ A full cup of coffee to enjoy alongside a heartier breakfast

Pair with a fiber-rich breakfast like fruit, yogurt, whole grain toast or a croissant. It’s a ritual that sets the tone for a balanced day.

Rooted in tradition, made for modern mornings.

#MediterraneanDiet #MorningRituals #EspressoCulture #NinjaCoffee #HealthyStarts #mediterraneanlifestyle #mediterraneannutritionist #espressoasmr #asmrsounds #ninjakitchen

Mediterranean made easy — From light, fresh bites to my all-time favorite cozy Greek dish (can you guess what it is?), this full day of meal ideas proves that delicious doesn’t have to mean difficult. A little planning goes a long way toward flavorful simplicity.

How are you meal planning for your week ahead?

#MediterraneanEats #GreekFavorites #EasyMeals #mediterraneannutritionist #mediterraneandiet #pcos #prediabetes #hearthealth

Mediterranean made easy — From light, fresh bites to my all-time favorite cozy Greek dish (can you guess what it is?), this full day of meal ideas proves that delicious doesn’t have to mean difficult. A little planning goes a long way toward flavorful simplicity.

How are you meal planning for your week ahead?

#MediterraneanEats #GreekFavorites #EasyMeals #mediterraneannutritionist #mediterraneandiet #pcos #prediabetes #hearthealth

The day is finally here, I’m so excited to announce the launch of my debut book, The 30-Day Mediterranean Meal Plan & Cookbook!

This book is the result of years of professional experience, cultural tradition, and real-life coaching—designed to help you build lasting habits through food you’ll actually enjoy.

If you’ve been curious about the Mediterranean diet but not sure where to start, this book was made for you. I created it to be your step-by-step guide to one of the healthiest (and most delicious) ways of eating on the planet.

Inside, you’ll find:

✔️ A 4-week meal plan to ease you into the lifestyle
✔️ Downloadable grocery lists, pantry guides, and simple nutrition breakdowns
✔️ Over 75 recipes that are as nourishing as they are crave-worthy
✔️ 4 weeks of bite-sized lessons on starting, living, and sustaining a Mediterranean lifestyle—plus how it supports today’s most common health conditions.

Whether you’re starting fresh or looking to bring more intention to your meals, I’m so excited to share this journey with you.

Pre-order is officially open (link in bio)—let’s do this together! 💛

#mediterraneandiet #authorlife #debutbook #cookbook #mediterraneanlife

The day is finally here, I’m so excited to announce the launch of my debut book, The 30-Day Mediterranean Meal Plan & Cookbook!

This book is the result of years of professional experience, cultural tradition, and real-life coaching—designed to help you build lasting habits through food you’ll actually enjoy.

If you’ve been curious about the Mediterranean diet but not sure where to start, this book was made for you. I created it to be your step-by-step guide to one of the healthiest (and most delicious) ways of eating on the planet.

Inside, you’ll find:

✔️ A 4-week meal plan to ease you into the lifestyle
✔️ Downloadable grocery lists, pantry guides, and simple nutrition breakdowns
✔️ Over 75 recipes that are as nourishing as they are crave-worthy
✔️ 4 weeks of bite-sized lessons on starting, living, and sustaining a Mediterranean lifestyle—plus how it supports today’s most common health conditions.

Whether you’re starting fresh or looking to bring more intention to your meals, I’m so excited to share this journey with you.

Pre-order is officially open (link in bio)—let’s do this together! 💛

#mediterraneandiet #authorlife #debutbook #cookbook #mediterraneanlife

It’s here! 🎉 The 30-Day Mediterranean Meal Plan and Cookbook is officially available for pre-order! This is everything I teach my clients—now in your hands.

🍋 4 weeks of education, meal plans, grocery lists + 75+ delicious recipes. Let this be your guide to a vibrant, sustainable way of eating.

✨ Pre-order your copy now: https://geni.us/30DayMediterraneanDiet

#MediterraneanDiet #HealthyLiving #MediterraneanLifestyle #30DayReset #AntiInflammatory #FoodAsMedicine

It’s here! 🎉 The 30-Day Mediterranean Meal Plan and Cookbook is officially available for pre-order! This is everything I teach my clients—now in your hands.

🍋 4 weeks of education, meal plans, grocery lists + 75+ delicious recipes. Let this be your guide to a vibrant, sustainable way of eating.

✨ Pre-order your copy now: https://geni.us/30DayMediterraneanDiet

#MediterraneanDiet #HealthyLiving #MediterraneanLifestyle #30DayReset #AntiInflammatory #FoodAsMedicine

📣 THE DAY HAS ARRIVED! 🎉
I’m kicking my feet with excitement because tomorrow is the day. Catch me LIVE on IG at 9 AM CT (6/20) for a very special announcement! 💫

I’ve been holding onto this for so long, and I cannot wait to finally share it with you all. It’s big, it’s personal, and it’s something I’ve poured my heart into. 💛

Set your alarms, grab your coffee, and come hang out. You won’t want to miss this! 🎥✨

#IGLive #BigAnnouncement #MediterraneanLifestyle #ComingSoon #DietitianLife #WellnessReimagined #EatWellLiveWell #ExcitingNews #NutritionInspo #mediterraneandiet

📣 THE DAY HAS ARRIVED! 🎉
I’m kicking my feet with excitement because tomorrow is the day. Catch me LIVE on IG at 9 AM CT (6/20) for a very special announcement! 💫

I’ve been holding onto this for so long, and I cannot wait to finally share it with you all. It’s big, it’s personal, and it’s something I’ve poured my heart into. 💛

Set your alarms, grab your coffee, and come hang out. You won’t want to miss this! 🎥✨

#IGLive #BigAnnouncement #MediterraneanLifestyle #ComingSoon #DietitianLife #WellnessReimagined #EatWellLiveWell #ExcitingNews #NutritionInspo #mediterraneandiet

Living a Mediterranean lifestyle isn’t about the perfect day, it’s about small moments, spread across the week. Simple, nourishing meals, plenty of plants, joyful movement, and yes…a little something sweet. 🌿🏃‍♀️🍫
⠀
You don’t need perfection, just intention. A drizzle of olive oil, a few extra veggies, a mindful meal, a walk after dinner. A little bit goes a long way.

What’s your Mediterranean moment today?

#mediterraneanlifestyle #mediterraneandiet #bluezonesliving #oliveoil #eatwell #wholefoodrecipes #trainwell #trainsmarter #bluezones #prediabetes #pcosweightloss #runningtime

Living a Mediterranean lifestyle isn’t about the perfect day, it’s about small moments, spread across the week. Simple, nourishing meals, plenty of plants, joyful movement, and yes…a little something sweet. 🌿🏃‍♀️🍫
⠀
You don’t need perfection, just intention. A drizzle of olive oil, a few extra veggies, a mindful meal, a walk after dinner. A little bit goes a long way.

What’s your Mediterranean moment today?

#mediterraneanlifestyle #mediterraneandiet #bluezonesliving #oliveoil #eatwell #wholefoodrecipes #trainwell #trainsmarter #bluezones #prediabetes #pcosweightloss #runningtime

The way we eat matters. Not just for how we feel today but for our energy, our focus, our heart, and our future.

The Mediterranean diet isn’t a trend. It’s a proven, powerful way to fuel your body and it’s real food:

🍅 Plants
🐟 Lean proteins
🫒 Healthy fats
🥖 Whole grains

It’s nutrient-dense. Sustainable and delicious.

If your doctor suggested a Mediterranean diet or if you’ve been thinking of making a change.. this is your sign you’re in the right place.

#mediterraneandiet #mediterraneanrecipes #dietitian #mediterraneannutritionist #lakecomo #varennaitaly #honeymoon #travel

The way we eat matters. Not just for how we feel today but for our energy, our focus, our heart, and our future.

The Mediterranean diet isn’t a trend. It’s a proven, powerful way to fuel your body and it’s real food:

🍅 Plants
🐟 Lean proteins
🫒 Healthy fats
🥖 Whole grains

It’s nutrient-dense. Sustainable and delicious.

If your doctor suggested a Mediterranean diet or if you’ve been thinking of making a change.. this is your sign you’re in the right place.

#mediterraneandiet #mediterraneanrecipes #dietitian #mediterraneannutritionist #lakecomo #varennaitaly #honeymoon #travel

SAVE THIS POST! Mediterranean cultures have been living this way for decades - and now you can too, no matter where you are in the world! ⁠

The Mediterranean diet isn’t just a diet, it’s a framework for joyful, sustainable eating and living that’s stood the test of time. The best part? You can get started with ingredients from your local grocery store.⁠

Not sure where to begin? Tune in this Friday for a special announcement that will help getting started feel so much easier🌿

#mediterraneancuisine #mediterraneanculture #mediterraneanpyramid #foodpyramid #newandimproved #movement #wholegrains #fruitsandvegetables #nutritionprogram #coachingprogram #omega3 #cardiovascularhealth #mentalhealth #physicalhealth #weightlossjourney #evoo #registereddietitian #healthymealplans #mealplanning #history #winenight #moderationiskey #healthyhabits #mediterraneandiet #mediterraneanprinciples #obesityprevention #diabetesmanagement #pcosmanagement #insulinresistance

SAVE THIS POST! Mediterranean cultures have been living this way for decades - and now you can too, no matter where you are in the world! ⁠

The Mediterranean diet isn’t just a diet, it’s a framework for joyful, sustainable eating and living that’s stood the test of time. The best part? You can get started with ingredients from your local grocery store.⁠

Not sure where to begin? Tune in this Friday for a special announcement that will help getting started feel so much easier🌿

#mediterraneancuisine #mediterraneanculture #mediterraneanpyramid #foodpyramid #newandimproved #movement #wholegrains #fruitsandvegetables #nutritionprogram #coachingprogram #omega3 #cardiovascularhealth #mentalhealth #physicalhealth #weightlossjourney #evoo #registereddietitian #healthymealplans #mealplanning #history #winenight #moderationiskey #healthyhabits #mediterraneandiet #mediterraneanprinciples #obesityprevention #diabetesmanagement #pcosmanagement #insulinresistance

This is for everyone who’s ever asked for a recipe… or said, “You really need to put this all in one place.”

T- 3 days 🫣

#mediterraneandiet #mediterraneannutritionist #easyrecipes #dinnerideasُ #plantbasedrecipes #antiinflammatorydiet

This is for everyone who’s ever asked for a recipe… or said, “You really need to put this all in one place.”

T- 3 days 🫣

#mediterraneandiet #mediterraneannutritionist #easyrecipes #dinnerideasُ #plantbasedrecipes #antiinflammatorydiet

What if your next health reset looked like this? 🇮🇹🍷🍅

Long strolls. Great friends. Real ingredients. Meals that actually satisfy.

The Mediterranean diet isn’t complicated—it’s just delicious food and lifestyle done right.

Ready for a fresh start? Something beautiful is almost here.

#mediterraneandiet #mediterraneannutritionist #dietitianapproved

What if your next health reset looked like this? 🇮🇹🍷🍅

Long strolls. Great friends. Real ingredients. Meals that actually satisfy.

The Mediterranean diet isn’t complicated—it’s just delicious food and lifestyle done right.

Ready for a fresh start? Something beautiful is almost here.

#mediterraneandiet #mediterraneannutritionist #dietitianapproved

Drop a 👍🏼 if feta, olive oil, and food freedom speak to your soul.

#mediterraneannutritionist #mediterraneandiet #mediterraneanlifestyle #mealplanning #slowliving

Drop a 👍🏼 if feta, olive oil, and food freedom speak to your soul.

#mediterraneannutritionist #mediterraneandiet #mediterraneanlifestyle #mealplanning #slowliving

This project came together slowly — between busy workdays, quiet mornings, and long weekends full of edits.

It’s inspired by flavor, memory, and joy.
And soon… you’ll get to experience it too.

📆 *June 20. Save the date.*

This project came together slowly — between busy workdays, quiet mornings, and long weekends full of edits.

It’s inspired by flavor, memory, and joy.
And soon… you’ll get to experience it too.

📆 *June 20. Save the date.*

You’ve always made it look easy even when I know it wasn’t. I see that now and I’m so grateful.

Happy Father’s Day 💕

You’ve always made it look easy even when I know it wasn’t. I see that now and I’m so grateful.

Happy Father’s Day 💕

Let the countdown begin! I’ve been working on something behind the scenes for *a long time.*

It’s creative, it’s personal, and it’s something I hope you’ll love as much as I do.

💭 Any guesses?

📅 All will be revealed *June 20.*

Let the countdown begin! I’ve been working on something behind the scenes for *a long time.*

It’s creative, it’s personal, and it’s something I hope you’ll love as much as I do.

💭 Any guesses?

📅 All will be revealed *June 20.*

Had big meal ideas last week… and only made some of them 🙃

Instead of tossing good produce, roll the plan over and turn a lonely pepper, broccoli, and carrots into this easy, make-ahead veggie-stuffed quiche.

✔️ Budget-friendly
✔️ No waste
✔️ High-protein + delish

Save this for your next “whoops, didn’t cook” moment 💡🍳

#mediterraneanddiet #highproteinbreakfast #mediterraneannutritionist #mealprepping #mealplanning

Had big meal ideas last week… and only made some of them 🙃

Instead of tossing good produce, roll the plan over and turn a lonely pepper, broccoli, and carrots into this easy, make-ahead veggie-stuffed quiche.

✔️ Budget-friendly
✔️ No waste
✔️ High-protein + delish

Save this for your next “whoops, didn’t cook” moment 💡🍳

#mediterraneanddiet #highproteinbreakfast #mediterraneannutritionist #mealprepping #mealplanning

Slow living isn’t a place…it’s a way of being.
It’s in the way we prepare a meal, sit down without rushing, breathe between bites.
It’s choosing presence in the middle of a busy day.
We can live this way wherever we are.

✨ Start by cooking one meal without multitasking
✨ Step outside for some fresh air
✨ Eat at the table even if it’s just you

Small rituals is what strings this life together and helps you live and breathe a Mediterranean lifestyle.

#SlowLiving #EverydayRituals #MediterraneanWay #SimpleLiving #RootedInPresence #FoodIsConnection #EatLikeAMedDietitian #mediterraneannutritionist #mediterraneandiet

Slow living isn’t a place…it’s a way of being.
It’s in the way we prepare a meal, sit down without rushing, breathe between bites.
It’s choosing presence in the middle of a busy day.
We can live this way wherever we are.

✨ Start by cooking one meal without multitasking
✨ Step outside for some fresh air
✨ Eat at the table even if it’s just you

Small rituals is what strings this life together and helps you live and breathe a Mediterranean lifestyle.

#SlowLiving #EverydayRituals #MediterraneanWay #SimpleLiving #RootedInPresence #FoodIsConnection #EatLikeAMedDietitian #mediterraneannutritionist #mediterraneandiet

SAVE THIS POST for your next farmers market trip!

June is bursting with in-season goodness, think berries, zucchini, cucumbers, and fresh herbs. 🌿

Eating with the seasons means better flavor, more nutrients, and meals that just feel right this time of year.

What seasonal goodies are you turning into your next masterpiece? 🍓🥒

#SeasonalEating #JuneProduce #MediterraneanEating #EatInSeason #FoodAsMedicine #FarmersMarketFinds #EatLikeAMedDietitian #mediterraneandiet #mediterraneannutritionist

SAVE THIS POST for your next farmers market trip!

June is bursting with in-season goodness, think berries, zucchini, cucumbers, and fresh herbs. 🌿

Eating with the seasons means better flavor, more nutrients, and meals that just feel right this time of year.

What seasonal goodies are you turning into your next masterpiece? 🍓🥒

#SeasonalEating #JuneProduce #MediterraneanEating #EatInSeason #FoodAsMedicine #FarmersMarketFinds #EatLikeAMedDietitian #mediterraneandiet #mediterraneannutritionist

Zack and I had the trip of a lifetime touring Italy from top to bottom—but nothing compares to the slow, grounded rhythm of Tuscany. Big cities are fun, but waking up with the sun, cooking with your hands, and truly connecting to the land around you… that’s the magic I’ll never forget.

How do you practice slow living?🌿🍷

#SlowLiving #TuscanyVibes #MediterraneanWay #EatLikeAMedDietitian #LaDolceVita #FromItalyWithLove #MindfulTravel #FoodAsMedicine #RootedLiving #ItalyReel #mediterraneandiet #Mediterraneandietitian @borgodebrandi

Zack and I had the trip of a lifetime touring Italy from top to bottom—but nothing compares to the slow, grounded rhythm of Tuscany. Big cities are fun, but waking up with the sun, cooking with your hands, and truly connecting to the land around you… that’s the magic I’ll never forget.

How do you practice slow living?🌿🍷

#SlowLiving #TuscanyVibes #MediterraneanWay #EatLikeAMedDietitian #LaDolceVita #FromItalyWithLove #MindfulTravel #FoodAsMedicine #RootedLiving #ItalyReel #mediterraneandiet #Mediterraneandietitian @borgodebrandi

#AD in honor of Mediterranean Diet Month, I’m partnering with @nationalhoneyboard to highlight how honey, an all natural sweetener, is the perfect ingredient for the Mediterranean Diet.

Honey not only enhances flavors but also makes foods in the Mediterranean Diet more palatable, just like in this Crunchy Kale Chickpea Salad featuring a Honey Vinaigrette. The honey helps mellow out the bitterness of the kale and acts as a flavor booster for the chickpeas, adding just the right amount of sweetness. This salad is great for lunch or as a side dish for a picnic or BBQ as the weather warms up for Summer.

Ingredients - For Salad:
- 1 15-ounce can chickpeas, drained and rinsed
- 1 teaspoon plus 2 tablespoons EVOO, divided
- Salt and pepper to taste
- 1/4 teaspoon paprika
- 1/4 teaspoon dried thyme
- 12 cups (16 ounces) curly kale
- 1 tablespoon fresh lemon juice
- 1/2 cup crumbled feta

For Dressing:
- 1 head garlic, cloves separated but skin left on
- 1/4 cup tahini
- 2 tablespoons EVOO
- Juice of 1 lemon
- 2 tablespoon honey
- 1 tablespoon hot water

Directions:
1. Preheat the oven to 375 °F. Place the chickpeas in a medium bowl, then add 1 teaspoon of the EVOO, salt, pepper, paprika, and thyme and toss to coat. Spread the chickpeas on a baking sheet. Add the garlic cloves from the dressing recipe and drizzle them with 1 tablespoon of EVOO. Roast for 22-25 minutes or until the chickpeas are golden brown and the garlic is fragrant. Remove from the oven and set aside.

2. While the chickpeas and garlic are roasting, add the remaining tablespoon of EVOO and the lemon juice to the kale. Massage the kale leaves gently for a few minutes to soften their texture, then set aside.

3. Squeeze the roasted garlic cloves out of their skins and use a fork to crush and mash the garlic into a bowl, then add the remaining dressing ingredients and whisk well until smooth. Add the roasted chickpeas, feta, and dressing, to the kale, mix well, and serve.

4. Note: Store remaining dressing in an air-tight container, like a Mason jar, in the refrigerator for up to 4 days.
#honey #saladrecipe #mediterraneandietmonth #nationalhoneyboard #honeybees #mediterraneandiet

#AD in honor of Mediterranean Diet Month, I’m partnering with @nationalhoneyboard to highlight how honey, an all natural sweetener, is the perfect ingredient for the Mediterranean Diet.

Honey not only enhances flavors but also makes foods in the Mediterranean Diet more palatable, just like in this Crunchy Kale Chickpea Salad featuring a Honey Vinaigrette. The honey helps mellow out the bitterness of the kale and acts as a flavor booster for the chickpeas, adding just the right amount of sweetness. This salad is great for lunch or as a side dish for a picnic or BBQ as the weather warms up for Summer.

Ingredients - For Salad:
- 1 15-ounce can chickpeas, drained and rinsed
- 1 teaspoon plus 2 tablespoons EVOO, divided
- Salt and pepper to taste
- 1/4 teaspoon paprika
- 1/4 teaspoon dried thyme
- 12 cups (16 ounces) curly kale
- 1 tablespoon fresh lemon juice
- 1/2 cup crumbled feta

For Dressing:
- 1 head garlic, cloves separated but skin left on
- 1/4 cup tahini
- 2 tablespoons EVOO
- Juice of 1 lemon
- 2 tablespoon honey
- 1 tablespoon hot water

Directions:
1. Preheat the oven to 375 °F. Place the chickpeas in a medium bowl, then add 1 teaspoon of the EVOO, salt, pepper, paprika, and thyme and toss to coat. Spread the chickpeas on a baking sheet. Add the garlic cloves from the dressing recipe and drizzle them with 1 tablespoon of EVOO. Roast for 22-25 minutes or until the chickpeas are golden brown and the garlic is fragrant. Remove from the oven and set aside.

2. While the chickpeas and garlic are roasting, add the remaining tablespoon of EVOO and the lemon juice to the kale. Massage the kale leaves gently for a few minutes to soften their texture, then set aside.

3. Squeeze the roasted garlic cloves out of their skins and use a fork to crush and mash the garlic into a bowl, then add the remaining dressing ingredients and whisk well until smooth. Add the roasted chickpeas, feta, and dressing, to the kale, mix well, and serve.

4. Note: Store remaining dressing in an air-tight container, like a Mason jar, in the refrigerator for up to 4 days.
#honey #saladrecipe #mediterraneandietmonth #nationalhoneyboard #honeybees #mediterraneandiet

Prep your veggies in the beginning of the week and watch your intake triple overnight 🙌🏼 #mediterraneandiet #mediterraneannutritionist #vegetarianrecipes

Prep your veggies in the beginning of the week and watch your intake triple overnight 🙌🏼 #mediterraneandiet #mediterraneannutritionist #vegetarianrecipes

February’s in-season produce is packed with peak nutrition and unbeatable flavor, featuring vibrant citrus, hearty root veggies, and tender leafy greens. Eating fresh and local this month not only supports your health but brings bold, bright, and earthy tastes to your plate! #mediterraneannutritionist #Mediterraneandiet #inaeasonproduce

February’s in-season produce is packed with peak nutrition and unbeatable flavor, featuring vibrant citrus, hearty root veggies, and tender leafy greens. Eating fresh and local this month not only supports your health but brings bold, bright, and earthy tastes to your plate! #mediterraneannutritionist #Mediterraneandiet #inaeasonproduce

Mediterranean Power Farro Breakfast Bowl (pre-run edition)
With easily digestible carbs for your next long run 
1 cup cooked farro
3/4 cup milk
1 tbsp raisins
1 tsp sliced almonds
1 tsp honey
Pinch of salt
Dash of cinnamon

Bring cooked farro, milk, and raisins to a simmer in a small pot until heated through, about 7-8 minutes.
top with sliced almonds, drizzle of honey, cinnamon and salt.

#mediterraneannutritionist #mediterraneandiet #mediterraneanbreakfast #prerunfuel

Mediterranean Power Farro Breakfast Bowl (pre-run edition)
With easily digestible carbs for your next long run 
1 cup cooked farro
3/4 cup milk
1 tbsp raisins
1 tsp sliced almonds
1 tsp honey
Pinch of salt
Dash of cinnamon

Bring cooked farro, milk, and raisins to a simmer in a small pot until heated through, about 7-8 minutes.
top with sliced almonds, drizzle of honey, cinnamon and salt.

#mediterraneannutritionist #mediterraneandiet #mediterraneanbreakfast #prerunfuel

The ultimate high-protein breakfast showdown: Cottage Cheese vs. Silken Tofu! 🍳💪

Which team are you on?

Both are incredible additions to your scrambled egg breakfast. Here’s the breakdown:

- 1/4 cup cottage cheese: packs 6-7g of protein and about 2-3g of fat, adding a creamy, tangy vibe

- 1/2 cup silken tofu: provides 4-5g of plant-based protein and less than 2g of fat, with a smooth, versatile finish

Starting your day with protein helps keep you full longer, supports muscle maintenance, and balances your energy levels throughout the morning.

Normally, I’d pair this with veggies and whole-grain toast, but I ran out of veggies (it’s Friday—don’t come for me! 😅).

👇 Tell me—are you team Cottage Cheese or Silken Tofu? Drop your pick below or try them both, you can’t go wrong!

#MediterraneanDiet #HighProteinBreakfast #HealthyEating #ProteinPower #mediterraneannutritionist

The ultimate high-protein breakfast showdown: Cottage Cheese vs. Silken Tofu! 🍳💪

Which team are you on?

Both are incredible additions to your scrambled egg breakfast. Here’s the breakdown:

- 1/4 cup cottage cheese: packs 6-7g of protein and about 2-3g of fat, adding a creamy, tangy vibe

- 1/2 cup silken tofu: provides 4-5g of plant-based protein and less than 2g of fat, with a smooth, versatile finish

Starting your day with protein helps keep you full longer, supports muscle maintenance, and balances your energy levels throughout the morning.

Normally, I’d pair this with veggies and whole-grain toast, but I ran out of veggies (it’s Friday—don’t come for me! 😅).

👇 Tell me—are you team Cottage Cheese or Silken Tofu? Drop your pick below or try them both, you can’t go wrong!

#MediterraneanDiet #HighProteinBreakfast #HealthyEating #ProteinPower #mediterraneannutritionist

Warm up with me for an intuitive run while I train for a half marathon that is 3.5 weeks out.

No speed targets, no distance goals, just running.

#mediterraneandiet #intuitiverunning #asmr #asmrsounds #mediterraneanlifestyle #mediterraneandietitian #runner

Warm up with me for an intuitive run while I train for a half marathon that is 3.5 weeks out.

No speed targets, no distance goals, just running.

#mediterraneandiet #intuitiverunning #asmr #asmrsounds #mediterraneanlifestyle #mediterraneandietitian #runner

SAVE THIS POST to get started with the best diet in the world this January. In-season produce is a major principle with the Mediterranean diet and it’s easier to implement than you think.

What in-season produce are you most excited for this January?

#mediterraneandiet #mediterraneannutritionist #bestdiet #seasonaleating

SAVE THIS POST to get started with the best diet in the world this January. In-season produce is a major principle with the Mediterranean diet and it’s easier to implement than you think.

What in-season produce are you most excited for this January?

#mediterraneandiet #mediterraneannutritionist #bestdiet #seasonaleating

💥BREAKING NEWS and 🔊UP

The Mediterranean Diet was just ranked the highest overall diet by the US News and World Report. Check out how it performed across all these major categories:

🥇Diabetes, Gut Health, Mental Health
🥈Menopause, Weight Loss, and Brain health

Ready the full article here: https://www.usnews.com/info/blogs/press-room/articles/2025-01-03/u-s-news-releases-the-2025-edition-of-best-diets

What are you most excited to learn about this year with a Mediterranean Diet?

#mediterraneandiet #usnewsandworldreport #mediterraneannutritionist #bestoveralldiet

💥BREAKING NEWS and 🔊UP

The Mediterranean Diet was just ranked the highest overall diet by the US News and World Report. Check out how it performed across all these major categories:

🥇Diabetes, Gut Health, Mental Health
🥈Menopause, Weight Loss, and Brain health

Ready the full article here: https://www.usnews.com/info/blogs/press-room/articles/2025-01-03/u-s-news-releases-the-2025-edition-of-best-diets

What are you most excited to learn about this year with a Mediterranean Diet?

#mediterraneandiet #usnewsandworldreport #mediterraneannutritionist #bestoveralldiet

9.21.24 💕

Photographer: @meganmcgreevyphoto
Hair: @hairbyhyatt
Makeup: @bellabeautifulbeautyllc
Florals: @juliejamesdesign
Ceremony dress: @luxereduxbridal , @ritavinieris
Reception dress: @lovelybride , @ritavineris
Veil/alternations: @theironhorsepgh , @misshouseofdeane
Cake: @bellachristiessweetboutique
Jewlrey: @chanluu
Perfume: @vilhelm_parfumerie

9.21.24 💕

Photographer: @meganmcgreevyphoto
Hair: @hairbyhyatt
Makeup: @bellabeautifulbeautyllc
Florals: @juliejamesdesign
Ceremony dress: @luxereduxbridal , @ritavinieris
Reception dress: @lovelybride , @ritavineris
Veil/alternations: @theironhorsepgh , @misshouseofdeane
Cake: @bellachristiessweetboutique
Jewlrey: @chanluu
Perfume: @vilhelm_parfumerie

10 years later and 2024 is our best chapter yet 💕

9.21.24

📸 @meganmcgreevyphoto
👗 @chosenbykyha
🧵 @theironhorsepgh

10 years later and 2024 is our best chapter yet 💕

9.21.24

📸 @meganmcgreevyphoto
👗 @chosenbykyha
🧵 @theironhorsepgh

Why choose in-season produce? Because it’s fresher, tastier, and easier on your wallet! Plus, fruits and veggies in their prime are packed with nutrients. Head to the market, grab what’s fresh, and let nature set your menu! 🌿 #EatSeasonal #MediterraneanDiet #mediterraneanlife

Why choose in-season produce? Because it’s fresher, tastier, and easier on your wallet! Plus, fruits and veggies in their prime are packed with nutrients. Head to the market, grab what’s fresh, and let nature set your menu! 🌿 #EatSeasonal #MediterraneanDiet #mediterraneanlife

Who’s in for a little Sunday sanity prep? 🙋‍♀️ I’m not talking about cooking all my meals in advance—just tackling a few simple prep steps to take some off my plate (literally). Because let’s be honest: after a long workday, the last thing we want is to wrestle with a whole butternut squash on a random Wednesday night. So here are my top tips for making weeknight dinners a total breeze:

🍅 Chop Those Veggies – Pre-cut your veggies so they’re ready to toss into stir-fries, salads, or quick sheet pan meals. A little prep now, and you’re saving major time later!

🥒 Make a Homemade Dip – A good dip can go a long way! Try a simple tzatziki or baba ghanoush to add flavor and flair to any meal. It’s the perfect little upgrade that makes everything taste homemade.

🍯 Whip Up a Sweet Treat – Prepare a treat to satisfy those cravings at any time This week I’m trying out our new Ninja Creami!

What are your favorite go-to prep tips for Sundays? Share below!

#mediterraneandiet #mediterraneandietitian #mediterraneannutritionist #mealprep #sundaymealprep

Who’s in for a little Sunday sanity prep? 🙋‍♀️ I’m not talking about cooking all my meals in advance—just tackling a few simple prep steps to take some off my plate (literally). Because let’s be honest: after a long workday, the last thing we want is to wrestle with a whole butternut squash on a random Wednesday night. So here are my top tips for making weeknight dinners a total breeze:

🍅 Chop Those Veggies – Pre-cut your veggies so they’re ready to toss into stir-fries, salads, or quick sheet pan meals. A little prep now, and you’re saving major time later!

🥒 Make a Homemade Dip – A good dip can go a long way! Try a simple tzatziki or baba ghanoush to add flavor and flair to any meal. It’s the perfect little upgrade that makes everything taste homemade.

🍯 Whip Up a Sweet Treat – Prepare a treat to satisfy those cravings at any time This week I’m trying out our new Ninja Creami!

What are your favorite go-to prep tips for Sundays? Share below!

#mediterraneandiet #mediterraneandietitian #mediterraneannutritionist #mealprep #sundaymealprep

The weather is turning and I am all in for Spring favorites. Here’s what is in season for May!

Looking for more ideas and inspiration? The Medi Meal Planning Club is accepting new members. Each month you’ll receive a curated in-season recipe collection from me! DM for details or check out the link in my bio for more information.

#mediterraneannutritionist #mediterraneanrecipes #mediterraneandiet #mediterraneanmealplanning #springrecipes

The weather is turning and I am all in for Spring favorites. Here’s what is in season for May!

Looking for more ideas and inspiration? The Medi Meal Planning Club is accepting new members. Each month you’ll receive a curated in-season recipe collection from me! DM for details or check out the link in my bio for more information.

#mediterraneannutritionist #mediterraneanrecipes #mediterraneandiet #mediterraneanmealplanning #springrecipes

SAVE THIS POST! The Mediterranean diet mirrors a way of eating that is traditional in the countries that surround the Mediterranean sea, but don’t let that stop you from discovering new delicious flavors and cuisines! You can get everything you need at your local supermarket! ⁠
⁠
Even though this is today’s modern approach to non-dieting and sustaining a happy, healthy life, remember this way of eating has been enjoyed for decades in Mediterranean cultures. ⁠
⁠
⁠
....⁠
⁠
#mediterraneancuisine #mediterraneanculture #mediterraneanpyramid #foodpyramid #newandimproved #movement #wholegrains #fruitsandvegetables #nutritionprogram #coachingprogram #omega3 #cardiovascularhealth #mentalhealth #physicalhealth #weightlossjourney #evoo #registereddietitian #healthymealplans #mealplanning #history #winenight #moderationiskey #healthyhabits #mediterraneandiet #mediterraneanprinciples #obesityprevention #diabetesmanagement #pcosmanagement #insulinresistance

SAVE THIS POST! The Mediterranean diet mirrors a way of eating that is traditional in the countries that surround the Mediterranean sea, but don’t let that stop you from discovering new delicious flavors and cuisines! You can get everything you need at your local supermarket! ⁠
⁠
Even though this is today’s modern approach to non-dieting and sustaining a happy, healthy life, remember this way of eating has been enjoyed for decades in Mediterranean cultures. ⁠
⁠
⁠
....⁠
⁠
#mediterraneancuisine #mediterraneanculture #mediterraneanpyramid #foodpyramid #newandimproved #movement #wholegrains #fruitsandvegetables #nutritionprogram #coachingprogram #omega3 #cardiovascularhealth #mentalhealth #physicalhealth #weightlossjourney #evoo #registereddietitian #healthymealplans #mealplanning #history #winenight #moderationiskey #healthyhabits #mediterraneandiet #mediterraneanprinciples #obesityprevention #diabetesmanagement #pcosmanagement #insulinresistance

Continuing my series on your most asked questions, this time on grocery shopping success. Learn more here.

Want to improve your grocery shopping habits? Rate your current approach and let’s make some positive changes together!

#mediterraneandiet #mediterraneanmealplanning #groceryshopping #mealplanning #mediterraneannutritionist

Continuing my series on your most asked questions, this time on grocery shopping success. Learn more here.

Want to improve your grocery shopping habits? Rate your current approach and let’s make some positive changes together!

#mediterraneandiet #mediterraneanmealplanning #groceryshopping #mealplanning #mediterraneannutritionist

Day 3 of answering your most asked questions. Today we are covering the benefits of citrus on brain and heart health. Thank you to @carriekatharine for this question!

#mediterraneandiet#mediterraneannutritionist #mediterraneanlifestyle #brainhealth #hearthealth #ldl #mediterraneanrecipes #citrusrecipes

Day 3 of answering your most asked questions. Today we are covering the benefits of citrus on brain and heart health. Thank you to @carriekatharine for this question!

#mediterraneandiet#mediterraneannutritionist #mediterraneanlifestyle #brainhealth #hearthealth #ldl #mediterraneanrecipes #citrusrecipes

Did your most questioned misconception make the list?

Did your most questioned misconception make the list?

Thank you all for your most asked questions this weekend! I will post a response on each one this week. Let’s kick things off with Breakfast ideas.

With any good breakfast or meal we are looking for a balance of protein/fat/carb but we also can’t forget fiber. Fiber keeps us fuller longer and help us hit minimum targets for the day to ensure everything is moving smoothly.

Comment below your favorite breakfast— Check out the video for more info.

#mediterraneandiet #breakfastideas #mediterraneannutritionist #mediterraneanlifestyle #easybreakfast #fiberfilled #mediterraneanrecipes

Thank you all for your most asked questions this weekend! I will post a response on each one this week. Let’s kick things off with Breakfast ideas.

With any good breakfast or meal we are looking for a balance of protein/fat/carb but we also can’t forget fiber. Fiber keeps us fuller longer and help us hit minimum targets for the day to ensure everything is moving smoothly.

Comment below your favorite breakfast— Check out the video for more info.

#mediterraneandiet #breakfastideas #mediterraneannutritionist #mediterraneanlifestyle #easybreakfast #fiberfilled #mediterraneanrecipes

A little wine and some @HEB staples for this quick, come together meal in less than 20 minutes - chicken sausage and veggie pesto pasta!

How much time do you spend preparing dinners on the weekdays?

#mediterraneannutritionist #mediterraneandietitian #easymeals #mediterraneandiet if

A little wine and some @HEB staples for this quick, come together meal in less than 20 minutes - chicken sausage and veggie pesto pasta!

How much time do you spend preparing dinners on the weekdays?

#mediterraneannutritionist #mediterraneandietitian #easymeals #mediterraneandiet if

Come along and spend a typical day with me as Mediterranean Diet dietitian practicing food and movement freedom - Sunday edition.

First, some context on the questions/thoughts I ask myself around food and exercise on these type of days:
- What exercise/movement feels right today?
- What can I get at (this restaurant) that looks good and feels good in the moment.
- I’m going to savor each bite of (this unique) meal, since I don’t have it often.
- What is my hunger before/after this meal?

Questions/thoughts you won’t find me asking me myself:
- Is this food good?
- I can’t eat this because…
- I should have worked out more.
- This is a cheat day, so I can eat whatever, right?
- I’ll get back on track tomorrow.
- It’s dry January, I can’t have a beer even if I want one.

What set of thoughts and questions do you hear more often?

If you’re looking to flip the script from food noise to food clarity, send me a DM to learn how you can join my signature program, the Mediterranean Nutrition Society.

This is for individuals who want to get in comfortable with the discomfort that comes from your habits, breaking them down to build them back up again in achieving your long term health and wellness goals.

#mediterraneannutritionist #mediterraneandiet #healthcoaching #personalizedmealplanning #korres #greekskincareproducts

Come along and spend a typical day with me as Mediterranean Diet dietitian practicing food and movement freedom - Sunday edition.

First, some context on the questions/thoughts I ask myself around food and exercise on these type of days:
- What exercise/movement feels right today?
- What can I get at (this restaurant) that looks good and feels good in the moment.
- I’m going to savor each bite of (this unique) meal, since I don’t have it often.
- What is my hunger before/after this meal?

Questions/thoughts you won’t find me asking me myself:
- Is this food good?
- I can’t eat this because…
- I should have worked out more.
- This is a cheat day, so I can eat whatever, right?
- I’ll get back on track tomorrow.
- It’s dry January, I can’t have a beer even if I want one.

What set of thoughts and questions do you hear more often?

If you’re looking to flip the script from food noise to food clarity, send me a DM to learn how you can join my signature program, the Mediterranean Nutrition Society.

This is for individuals who want to get in comfortable with the discomfort that comes from your habits, breaking them down to build them back up again in achieving your long term health and wellness goals.

#mediterraneannutritionist #mediterraneandiet #healthcoaching #personalizedmealplanning #korres #greekskincareproducts

Raise your hand if you could add a few more veggies to your diet 🙋🏼‍♀️

Join me in this new series on finding creative ways to add more vegetables to your diet starting with your favorite dishes - A simple 1% change that has a big impact.

Tag a friend and follow along for more!

#mediterraneandiet #mediterraneannutritionist #mediterraneandietitian #easymeals #mealplanningtips

Raise your hand if you could add a few more veggies to your diet 🙋🏼‍♀️

Join me in this new series on finding creative ways to add more vegetables to your diet starting with your favorite dishes - A simple 1% change that has a big impact.

Tag a friend and follow along for more!

#mediterraneandiet #mediterraneannutritionist #mediterraneandietitian #easymeals #mealplanningtips

Some like fads, some like science.

Idk about you but I’m going to stick with science. There is a reason leading researchers agree, a Mediterranean diet is the best overall way to eat for 7 years in a row.

Whether your goal is manage a chronic condition like diabetes, heart disease, high cholesterol (and more) or prevent one from starting, you’re in the right place to learn the best way to eat for your goals.

Not sure where to get started, send me a DM to learn how working with a dietitian can help you map out your goals, stay accountable and elevate your lifestyle like never before.

#mediterraneandiet #mediterraneannutritionist #mealplanningclub

Some like fads, some like science.

Idk about you but I’m going to stick with science. There is a reason leading researchers agree, a Mediterranean diet is the best overall way to eat for 7 years in a row.

Whether your goal is manage a chronic condition like diabetes, heart disease, high cholesterol (and more) or prevent one from starting, you’re in the right place to learn the best way to eat for your goals.

Not sure where to get started, send me a DM to learn how working with a dietitian can help you map out your goals, stay accountable and elevate your lifestyle like never before.

#mediterraneandiet #mediterraneannutritionist #mealplanningclub

Do you know why behavior change is so difficult? While no simple definition exists, I can summarize it quickly by saying it’s the internal and external triggers we face daily that make it easy to choose the path we’ve already taken a million times before. 1.) Breaking out of that mold and 2.) consistently choosing a new path is where the real challenge is.

If you can do one thing in 2024 to become the version of yourself you’ve always dreamed of, what is it?

For myself and hundreds of clients before, it’s having a consistent plan for how to build and plan for meals. This is NOT a meal plan but it certainly involves planning. Whether your managing one or more chronic conditions, or simply preventing one, what we eat has the simple biggest effect on our overall health but we need to know HOW to eat to tackle that.

I’m excited to announce, the first of its kind - The Mediterranean Meal Planning Club is LIVE and accepting new members! As a member you’ll receive a personalized Nutrition Rx created by me - this means dosing out your energy requirements, macros, micros, servings of certain food groups and more - that takes ALL your goals and current lifestyle patterns into consideration + so many more benefits.

Comment “personalized nutrition” for more information of visit the link in my bio. There are limited seats available but the first 20 members will receive a FREE curated January in-season menu with all my favorite goodies for launching the year off right!

#mediterraneandietitian #mediterraneannutritionist #mealplanning #personalizednutrition #mediterraneandiet

Do you know why behavior change is so difficult? While no simple definition exists, I can summarize it quickly by saying it’s the internal and external triggers we face daily that make it easy to choose the path we’ve already taken a million times before. 1.) Breaking out of that mold and 2.) consistently choosing a new path is where the real challenge is.

If you can do one thing in 2024 to become the version of yourself you’ve always dreamed of, what is it?

For myself and hundreds of clients before, it’s having a consistent plan for how to build and plan for meals. This is NOT a meal plan but it certainly involves planning. Whether your managing one or more chronic conditions, or simply preventing one, what we eat has the simple biggest effect on our overall health but we need to know HOW to eat to tackle that.

I’m excited to announce, the first of its kind - The Mediterranean Meal Planning Club is LIVE and accepting new members! As a member you’ll receive a personalized Nutrition Rx created by me - this means dosing out your energy requirements, macros, micros, servings of certain food groups and more - that takes ALL your goals and current lifestyle patterns into consideration + so many more benefits.

Comment “personalized nutrition” for more information of visit the link in my bio. There are limited seats available but the first 20 members will receive a FREE curated January in-season menu with all my favorite goodies for launching the year off right!

#mediterraneandietitian #mediterraneannutritionist #mealplanning #personalizednutrition #mediterraneandiet

What’s on the menu for your goals this year?

Make this year the one with 1% improvements. Think of these ideas as strategic changes to make your desired lifestyle an achievable one.

Not sure where to start? Write down all the challenges you face now getting to your end goal, then list 1-2 reasons why these are challenges for you. Come up with mini goals to start shifting behavior slowly and consistently.

Need more assistance to outline and structure your 2024 roadmap — the Mediterranean Nutrition Society has 3 more spots available for a January start. DM to learn more or visit my website to apply.

#mediterraneannutritionist #mediterraneandiet #mediterraneanlifestyle #registereddietitian #newyear

What’s on the menu for your goals this year?

Make this year the one with 1% improvements. Think of these ideas as strategic changes to make your desired lifestyle an achievable one.

Not sure where to start? Write down all the challenges you face now getting to your end goal, then list 1-2 reasons why these are challenges for you. Come up with mini goals to start shifting behavior slowly and consistently.

Need more assistance to outline and structure your 2024 roadmap — the Mediterranean Nutrition Society has 3 more spots available for a January start. DM to learn more or visit my website to apply.

#mediterraneannutritionist #mediterraneandiet #mediterraneanlifestyle #registereddietitian #newyear

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@mediterraneannutritionist

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