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ALE ZOZOS. ALL RIGHTS RESERVED.

Soup season is in FULL swing…even in Texas ❄️

Yes, we’re talking snow + 20° weather this weekend, so I’m doing what I do best: warming up with my all-time favorite soup.

Greek Lemon Chicken Soup (Avgolemono) is creamy without the cream, bright, comforting, and packed with flavor. One serving = 35g protein, plus tons of veggies (celery, carrots, shallots) for a vitamin C boost to help keep those winter bugs away.

If you’re a soup lover, this one’s for you. And if you want more cozy, nutrient-dense Mediterranean soups, my book The 30-Day Mediterranean Meal Plan & Cookbook has 5 winter-friendly soups to enjoy all season long: Potato & Kale, Lentil, Veggie Pasta e Fagioli, Chunky Tomato (bonus: pair it with the Sourdough Creamy Artichoke Sandwich on p. 138 ).

📌 Bookmark & Save for later
🇬🇷 For more Mediterranean diet recipes (the #1 diet in the world), check out my full collection with nearly 80 recipes, link in bio to secure your copy.

#cookbookauthor #mediterraneandiet #chickensoup

Soup season is in FULL swing…even in Texas ❄️

Yes, we’re talking snow + 20° weather this weekend, so I’m doing what I do best: warming up with my all-time favorite soup.

Greek Lemon Chicken Soup (Avgolemono) is creamy without the cream, bright, comforting, and packed with flavor. One serving = 35g protein, plus tons of veggies (celery, carrots, shallots) for a vitamin C boost to help keep those winter bugs away.

If you’re a soup lover, this one’s for you. And if you want more cozy, nutrient-dense Mediterranean soups, my book The 30-Day Mediterranean Meal Plan & Cookbook has 5 winter-friendly soups to enjoy all season long: Potato & Kale, Lentil, Veggie Pasta e Fagioli, Chunky Tomato (bonus: pair it with the Sourdough Creamy Artichoke Sandwich on p. 138 ).

📌 Bookmark & Save for later
🇬🇷 For more Mediterranean diet recipes (the #1 diet in the world), check out my full collection with nearly 80 recipes, link in bio to secure your copy.

#cookbookauthor #mediterraneandiet #chickensoup

Breaking down the new dietary guidelines for 2025-2030 — the good, the confusing, and the concerning.

The emphasis on real, nutrient-dense foods and less ultra-processed food is a win. But when the visual graphics don’t align with the written recommendations, it’s no surprise people feel confused.

For example: how do 3 servings of full-fat dairy, plus red meat and butter, realistically fit into a <10% saturated fat target?

I’ve spent a lot of time working within these exact nutrients targets and limits, and it’s far more difficult than the graphic suggests.

Let’s talk about what the guidelines actually say and where the disconnects are.
 #DietaryGuidelines #RegisteredDietitian #mediterraneandiet

Breaking down the new dietary guidelines for 2025-2030 — the good, the confusing, and the concerning.

The emphasis on real, nutrient-dense foods and less ultra-processed food is a win. But when the visual graphics don’t align with the written recommendations, it’s no surprise people feel confused.

For example: how do 3 servings of full-fat dairy, plus red meat and butter, realistically fit into a <10% saturated fat target?

I’ve spent a lot of time working within these exact nutrients targets and limits, and it’s far more difficult than the graphic suggests.

Let’s talk about what the guidelines actually say and where the disconnects are.
 #DietaryGuidelines #RegisteredDietitian #mediterraneandiet

Starting this year curious about a Mediterranean diet? January is the perfect time to learn more 🌿

One of the easiest first steps?
👉 Eat more seasonal produce.

Seasonal fruits and veggies are fresher, more flavorful, and often more nutrient-dense, exactly what the Mediterranean lifestyle is all about.

Save this post as your January produce guide and hit follow for simple, science-backed Mediterranean nutrition tips all year long.

#mediterraneandiet #newyearsresolution #mediterraneannutritionist

Starting this year curious about a Mediterranean diet? January is the perfect time to learn more 🌿

One of the easiest first steps?
👉 Eat more seasonal produce.

Seasonal fruits and veggies are fresher, more flavorful, and often more nutrient-dense, exactly what the Mediterranean lifestyle is all about.

Save this post as your January produce guide and hit follow for simple, science-backed Mediterranean nutrition tips all year long.

#mediterraneandiet #newyearsresolution #mediterraneannutritionist

This time of year naturally invites reflection, a chance to pause, refocus, and re-establish the habits that set the foundation for health and well-being.

Living a Mediterranean way of life is full of simple, sustainable practices that support your body, mind, and daily rhythm. Take a look at some of my favorites here.

If these habits resonate with you, let’s connect! And if you’re looking for a practical way to make them part of your life all year long, my book, The 30-Day Mediterranean Meal Plan & Cookbook, guides you through setting smart, sustainable goals — available via the link in my bio.

Step into 2026 with intention, balance, and habits that last.

#mediterraneandiet #newyeargoals #healthylifestyle

This time of year naturally invites reflection, a chance to pause, refocus, and re-establish the habits that set the foundation for health and well-being.

Living a Mediterranean way of life is full of simple, sustainable practices that support your body, mind, and daily rhythm. Take a look at some of my favorites here.

If these habits resonate with you, let’s connect! And if you’re looking for a practical way to make them part of your life all year long, my book, The 30-Day Mediterranean Meal Plan & Cookbook, guides you through setting smart, sustainable goals — available via the link in my bio.

Step into 2026 with intention, balance, and habits that last.

#mediterraneandiet #newyeargoals #healthylifestyle

Tried something a little crazy on Sunday: 11 miles, completely unplugged. No music, just nature and my thoughts, which, honestly, can be a scary place to be. But there’s something so therapeutic about being fully present and connecting with yourself on a deeper level. I usually don’t share run vlogs (mostly because I’m hanging on for dear life), but the beauty of the day and this new perspective felt worth sharing.

It turned into an almost 7 mile progressive run that was unintentional but a welcome surprise with a final mile at race pace.

What did you find beauty in this weekend or what do you hope to see in a new light this week?

#runningvlog #mediterraneandiet #mediterraneanlifestyle

Tried something a little crazy on Sunday: 11 miles, completely unplugged. No music, just nature and my thoughts, which, honestly, can be a scary place to be. But there’s something so therapeutic about being fully present and connecting with yourself on a deeper level. I usually don’t share run vlogs (mostly because I’m hanging on for dear life), but the beauty of the day and this new perspective felt worth sharing.

It turned into an almost 7 mile progressive run that was unintentional but a welcome surprise with a final mile at race pace.

What did you find beauty in this weekend or what do you hope to see in a new light this week?

#runningvlog #mediterraneandiet #mediterraneanlifestyle

If your New Year’s resolution includes better meals, more flavor, and a healthier reset, this is it. I’m Ale Zozos, a registered dietitian and Mediterranean diet expert, and I wrote The 30-Day Mediterranean Diet Meal Plan & Cookbook to make this lifestyle easy, delicious, and actually doable.

📖 75+ Mediterranean-friendly recipes
📆 4 weeks of fully planned meals
🛒 Grocery lists via QR code for zero guesswork

Start 2026 with the world’s best diet and meals that make you actually look forward to eating. Link in my bio to secure your copy 💪🏼

#MediterraneanDiet #RegisteredDietitian #HealthyEatingMadeSimple

If your New Year’s resolution includes better meals, more flavor, and a healthier reset, this is it. I’m Ale Zozos, a registered dietitian and Mediterranean diet expert, and I wrote The 30-Day Mediterranean Diet Meal Plan & Cookbook to make this lifestyle easy, delicious, and actually doable.

📖 75+ Mediterranean-friendly recipes
📆 4 weeks of fully planned meals
🛒 Grocery lists via QR code for zero guesswork

Start 2026 with the world’s best diet and meals that make you actually look forward to eating. Link in my bio to secure your copy 💪🏼

#MediterraneanDiet #RegisteredDietitian #HealthyEatingMadeSimple

Sweetened Orchard Pie Quinoa Bowl 🍎🍐

Colder days make these seasonal bowls taste even sweeter. Featuring one of my favorite #MediterraneanDiet ingredients, quinoa, you’ll love how it pairs perfectly with a cozy, pie-like fruit filling. I recommend prepping a few apples and pears for quick bowls all week, and using leftover quinoa to heat up quickly.

Dietitian tip: leave the skin on your fruit to get those added fiber benefits 🙌🏼

Ingredients (1 serving)
    ⁃    1/2 apple, washed and chopped
    ⁃    1/2 pear, washed and chopped
    ⁃    1 tbsp honey (divided)
    ⁃    1 tbsp lemon juice
    ⁃    Pinch of salt
    ⁃    1 cup cooked quinoa
    ⁃    1/3-1/5 cup milk
    ⁃    1 tbsp ground flaxseed
    ⁃    1 tsp chia seeds
    ⁃    Pinch of cinnamon

Instructions:

Add the chopped apple and pear to a small saucepan or skillet with a splash of water.
Cook over medium heat for 5–7 minutes, stirring occasionally, until the fruit begins to soften.

Stir in the 2 tsp honey, lemon juice, and a pinch of salt, then reduce heat to medium-low.

Continue cooking for 3–5 minutes, stirring often, until the fruit is tender and the juices thicken into a pie-like filling.

Add your milk to the cooked quinoa and warm up. Spoon pie filling on top of quinoa add chia seeds, flax or other desired nut/seed combo, sprinkle with cinnamon and remaining honey and serve.

Tip: Once the quinoa is cooked and the fruit is made into pie filling, store them separately for easy meals all week. When ready to eat, combine the quinoa, milk and fruit in a bowl (leave out the nuts and honey), then heat on the stovetop or in the microwave. Finish with your favorite nuts, seeds, a drizzle of honey, and a sprinkle of cinnamon.

#mediterraneanlifetsyle #seasonalmeals

Sweetened Orchard Pie Quinoa Bowl 🍎🍐

Colder days make these seasonal bowls taste even sweeter. Featuring one of my favorite #MediterraneanDiet ingredients, quinoa, you’ll love how it pairs perfectly with a cozy, pie-like fruit filling. I recommend prepping a few apples and pears for quick bowls all week, and using leftover quinoa to heat up quickly.

Dietitian tip: leave the skin on your fruit to get those added fiber benefits 🙌🏼

Ingredients (1 serving)
    ⁃    1/2 apple, washed and chopped
    ⁃    1/2 pear, washed and chopped
    ⁃    1 tbsp honey (divided)
    ⁃    1 tbsp lemon juice
    ⁃    Pinch of salt
    ⁃    1 cup cooked quinoa
    ⁃    1/3-1/5 cup milk
    ⁃    1 tbsp ground flaxseed
    ⁃    1 tsp chia seeds
    ⁃    Pinch of cinnamon

Instructions:

Add the chopped apple and pear to a small saucepan or skillet with a splash of water.
Cook over medium heat for 5–7 minutes, stirring occasionally, until the fruit begins to soften.

Stir in the 2 tsp honey, lemon juice, and a pinch of salt, then reduce heat to medium-low.

Continue cooking for 3–5 minutes, stirring often, until the fruit is tender and the juices thicken into a pie-like filling.

Add your milk to the cooked quinoa and warm up. Spoon pie filling on top of quinoa add chia seeds, flax or other desired nut/seed combo, sprinkle with cinnamon and remaining honey and serve.

Tip: Once the quinoa is cooked and the fruit is made into pie filling, store them separately for easy meals all week. When ready to eat, combine the quinoa, milk and fruit in a bowl (leave out the nuts and honey), then heat on the stovetop or in the microwave. Finish with your favorite nuts, seeds, a drizzle of honey, and a sprinkle of cinnamon.

#mediterraneanlifetsyle #seasonalmeals

The 30-Day Mediterranean Diet Challenge is officially live! Sign up with the link in my bio.

The challenge is free to join with your purchase of the 30-Day Mediterranean Meal Plan & Cookbook which will serve as our blueprint for the 4-weeks - your challenge, book club, and meal plans all in one!

#mediterraneandiet #mediterraneannutritionist #30daychallenge

The 30-Day Mediterranean Diet Challenge is officially live! Sign up with the link in my bio.

The challenge is free to join with your purchase of the 30-Day Mediterranean Meal Plan & Cookbook which will serve as our blueprint for the 4-weeks - your challenge, book club, and meal plans all in one!

#mediterraneandiet #mediterraneannutritionist #30daychallenge

🌿 IT’S HERE (ALMOST!) 🌿

I just held my book for the first time today and I’m absolutely speechless. The video doesn’t even do it justice, the quality, the design, the meals... it’s everything I dreamed it would be.

This is YOUR complete guide to the Mediterranean Diet with 4 weeks of pre-built meal plans (and groceries lists!), educational content, and more than 75 crave worthy recipes. Six weeks until the official launch, but you can pre-order right now and have it in your hands before the holidays arrive.

Perfect for gifting to the foodies, the health-seekers, the curious minds in your life or keeping for yourself to start this season strong with delicious, nourishing meals that actually feel like self-care.

I can’t wait to share this journey with you. Link in bio to pre-order today. 🫒

#MediterraneanDiet #MediterraneanNutritionist #dietitian #CookbookLaunch #MealPlanBook #HealthyEating #FoodieGifts #HolidayGiftGuide #MediterraneanLifestyle #WellnessJourney #PreOrderNow #SupportSmallAuthors #BookstagramCommunity #PlantBasedMeals

🌿 IT’S HERE (ALMOST!) 🌿

I just held my book for the first time today and I’m absolutely speechless. The video doesn’t even do it justice, the quality, the design, the meals... it’s everything I dreamed it would be.

This is YOUR complete guide to the Mediterranean Diet with 4 weeks of pre-built meal plans (and groceries lists!), educational content, and more than 75 crave worthy recipes. Six weeks until the official launch, but you can pre-order right now and have it in your hands before the holidays arrive.

Perfect for gifting to the foodies, the health-seekers, the curious minds in your life or keeping for yourself to start this season strong with delicious, nourishing meals that actually feel like self-care.

I can’t wait to share this journey with you. Link in bio to pre-order today. 🫒

#MediterraneanDiet #MediterraneanNutritionist #dietitian #CookbookLaunch #MealPlanBook #HealthyEating #FoodieGifts #HolidayGiftGuide #MediterraneanLifestyle #WellnessJourney #PreOrderNow #SupportSmallAuthors #BookstagramCommunity #PlantBasedMeals

A full day of Mediterranean eats is proof that nourishing your body doesn’t have to be complicated. It’s about slowing down, choosing real food, and letting simple ingredients do the work for your health.

🥑 Breakfast: Avocado cream cheese toast 🥣 Lunch: Lentil soup with arugula salad 🐟 Dinner: Crunchy salmon cakes with lemon garlic aioli

This way of eating lowers inflammation, supports heart health, and helps you feel steady, energized, and satisfied, no extremes, just balance.

You’ll find this dinner (and so many more like it) in my upcoming cookbook — out in less than 2 months. I can’t wait for you all to cook from it. 💛
 Pre-order through the link in my bio.

#MediterraneanDiet #FoodAsMedicine #LongevityLifestyle #HeartHealthy #AntiInflammatory #EatMediterranean #WholeFoods #HealthyLiving #CookbookComingSoon #PreOrderNow #mediterraneannutritionist #mediterraneandietitian

A full day of Mediterranean eats is proof that nourishing your body doesn’t have to be complicated. It’s about slowing down, choosing real food, and letting simple ingredients do the work for your health.

🥑 Breakfast: Avocado cream cheese toast 🥣 Lunch: Lentil soup with arugula salad 🐟 Dinner: Crunchy salmon cakes with lemon garlic aioli

This way of eating lowers inflammation, supports heart health, and helps you feel steady, energized, and satisfied, no extremes, just balance.

You’ll find this dinner (and so many more like it) in my upcoming cookbook — out in less than 2 months. I can’t wait for you all to cook from it. 💛
 Pre-order through the link in my bio.

#MediterraneanDiet #FoodAsMedicine #LongevityLifestyle #HeartHealthy #AntiInflammatory #EatMediterranean #WholeFoods #HealthyLiving #CookbookComingSoon #PreOrderNow #mediterraneannutritionist #mediterraneandietitian

🌿 SAVE THIS POST! 🌿 Mediterranean cultures have been thriving on this lifestyle for generations and now it’s something you can bring into your own home, no matter where you live.

The Mediterranean diet isn’t a “diet” at all, it’s a joyful, sustainable framework for eating and living that’s stood the test of time. The best part? You don’t need anything fancy to start, just everyday ingredients from your local grocery store and desire to feel your best everyday!

✨ Want step-by-step guidance? Pre-order my book [link in bio] “The 30-day Mediterranean Meal Plan and Cookbook: A Beginner’s Guide to the World’s Best Diet for Longterm Health and Longevity”, where I walk you through the exact framework I’ve taken hundreds of clients through to make the Mediterranean lifestyle their own.

#mediterraneandiet #mediterraneanculture #healthyhabits #mealplanning #wholegrains #evoo #mentalhealth #cardiovascularhealth #sustainableliving #nutritionprogram #healthymealplans #registereddietitian

🌿 SAVE THIS POST! 🌿 Mediterranean cultures have been thriving on this lifestyle for generations and now it’s something you can bring into your own home, no matter where you live.

The Mediterranean diet isn’t a “diet” at all, it’s a joyful, sustainable framework for eating and living that’s stood the test of time. The best part? You don’t need anything fancy to start, just everyday ingredients from your local grocery store and desire to feel your best everyday!

✨ Want step-by-step guidance? Pre-order my book [link in bio] “The 30-day Mediterranean Meal Plan and Cookbook: A Beginner’s Guide to the World’s Best Diet for Longterm Health and Longevity”, where I walk you through the exact framework I’ve taken hundreds of clients through to make the Mediterranean lifestyle their own.

#mediterraneandiet #mediterraneanculture #healthyhabits #mealplanning #wholegrains #evoo #mentalhealth #cardiovascularhealth #sustainableliving #nutritionprogram #healthymealplans #registereddietitian

Happy National Extra-Virgin Olive Oil Day!

In case you needed another reason to love the star ingredient of the Mediterranean diet… this little bottle of gold isn’t just delicious, it’s seriously good for you.

💓 Heart Health: The monounsaturated fats in EVOO can help lower “bad” LDL cholesterol and support “good” HDL, which means your heart gets a little extra love with every drizzle.

🌿 Anti-Inflammatory Powers: EVOO is packed with polyphenols, natural compounds that fight chronic inflammation, one of the root causes of so many health issues.

🧠 Brain Boosting: Healthy fats and antioxidants may help protect memory and cognitive function as you age, making EVOO a brain-friendly kitchen staple.

🥗 Antioxidant Rich: From vitamin E to polyphenols, EVOO’s antioxidants help protect your cells from oxidative stress so your body can function at its best.

🍋 Blood Sugar Support: Including EVOO in meals can improve insulin sensitivity and help keep post-meal blood sugar spikes in check, a win for long-term metabolic health.

🌱 Gut-Friendly: EVOO promotes a healthy gut microbiome and supports digestion, helping your gut stay happy while you enjoy all your favorite Mediterranean dishes.

Drizzle it, dress it, cook with it… your body (and taste buds) will thank you.

#NationalExtraVirginOliveOilDay #ExtraVirginOliveOil #MediterraneanDiet #HeartHealthy #BrainFood #GutHealth #HealthyFats #Antioxidants #EVOO #Superfood #NutritionTips #HealthyLiving #FoodIsMedicine #OliveOilLovers #mediterraneandietitian #mediterraneannutritionist

Happy National Extra-Virgin Olive Oil Day!

In case you needed another reason to love the star ingredient of the Mediterranean diet… this little bottle of gold isn’t just delicious, it’s seriously good for you.

💓 Heart Health: The monounsaturated fats in EVOO can help lower “bad” LDL cholesterol and support “good” HDL, which means your heart gets a little extra love with every drizzle.

🌿 Anti-Inflammatory Powers: EVOO is packed with polyphenols, natural compounds that fight chronic inflammation, one of the root causes of so many health issues.

🧠 Brain Boosting: Healthy fats and antioxidants may help protect memory and cognitive function as you age, making EVOO a brain-friendly kitchen staple.

🥗 Antioxidant Rich: From vitamin E to polyphenols, EVOO’s antioxidants help protect your cells from oxidative stress so your body can function at its best.

🍋 Blood Sugar Support: Including EVOO in meals can improve insulin sensitivity and help keep post-meal blood sugar spikes in check, a win for long-term metabolic health.

🌱 Gut-Friendly: EVOO promotes a healthy gut microbiome and supports digestion, helping your gut stay happy while you enjoy all your favorite Mediterranean dishes.

Drizzle it, dress it, cook with it… your body (and taste buds) will thank you.

#NationalExtraVirginOliveOilDay #ExtraVirginOliveOil #MediterraneanDiet #HeartHealthy #BrainFood #GutHealth #HealthyFats #Antioxidants #EVOO #Superfood #NutritionTips #HealthyLiving #FoodIsMedicine #OliveOilLovers #mediterraneandietitian #mediterraneannutritionist

It’s Monday… you know what that means: another one-pan dinner for the win!

These aren’t just easy dinners, they’re built-in time savers that free up a bonus 20–30 minutes while the oven does the work. That’s your chance to knock out a few little things (or just take a breather 💆‍♀️).

Because when dinner cooks itself, you get more than a meal, you get a moment back.

👉 What little win will you check off while dinner’s in the oven?

#OnePanMeal #MediterraneanDiet #EasyDinner #WeeknightDinner #MealPrepMadeSimple #HealthyEating #MediterraneanLifestyle #TimeSaver #mediterraneandietitian #easy30minutemeals

It’s Monday… you know what that means: another one-pan dinner for the win!

These aren’t just easy dinners, they’re built-in time savers that free up a bonus 20–30 minutes while the oven does the work. That’s your chance to knock out a few little things (or just take a breather 💆‍♀️).

Because when dinner cooks itself, you get more than a meal, you get a moment back.

👉 What little win will you check off while dinner’s in the oven?

#OnePanMeal #MediterraneanDiet #EasyDinner #WeeknightDinner #MealPrepMadeSimple #HealthyEating #MediterraneanLifestyle #TimeSaver #mediterraneandietitian #easy30minutemeals

I’m asked all the time for grocery lists and yes, they’re helpful… but a list isn’t the first step. My secret for a week of Mediterranean meals that actually happen? Planning a few recipes I can comfortably make each week.

A grocery list alone isn’t a strategy. You can buy all the “right” foods, but without a plan, it’s just ingredients sitting in your fridge.

This week’s haul isn’t random, it’s mapped to meals that make fueling easy, balanced, and delicious. Not to mention carefully planning for NEW dishes makes cooking more exciting while adding to your overall meal rotation for the season. That’s how you turn a cart full of food into a week of success. 🌿✨

Ready to make your grocery trips actually work for you? Start with your meals first, then build your list around them.

👉 Comment “game plan” below for early access to my Mediterranean Meal Planning Club and discover my secret to stress-free, delicious weeks.

#MediterraneanDiet #MediterraneanDietitian
#HealthyEatingMadeEasy #NutritionTips #MealPlanningMadeSimple #BalancedLiving #FoodAsMedicine #SmartShopping #WellnessJourney

I’m asked all the time for grocery lists and yes, they’re helpful… but a list isn’t the first step. My secret for a week of Mediterranean meals that actually happen? Planning a few recipes I can comfortably make each week.

A grocery list alone isn’t a strategy. You can buy all the “right” foods, but without a plan, it’s just ingredients sitting in your fridge.

This week’s haul isn’t random, it’s mapped to meals that make fueling easy, balanced, and delicious. Not to mention carefully planning for NEW dishes makes cooking more exciting while adding to your overall meal rotation for the season. That’s how you turn a cart full of food into a week of success. 🌿✨

Ready to make your grocery trips actually work for you? Start with your meals first, then build your list around them.

👉 Comment “game plan” below for early access to my Mediterranean Meal Planning Club and discover my secret to stress-free, delicious weeks.

#MediterraneanDiet #MediterraneanDietitian
#HealthyEatingMadeEasy #NutritionTips #MealPlanningMadeSimple #BalancedLiving #FoodAsMedicine #SmartShopping #WellnessJourney

✅ Protein
✅ Carbs + Fiber
✅ Healthy Fats

All on one pan. That’s the magic of a balanced one-pan meal — minimal dishes, maximum flavor. Find your favorite ingredients and you’ll lever run out of combinations. Here are some of mine:

Protein: chicken, chicken sausage, salmon, or your favorite fish Veggies: broccoli, peppers, zucchini, cauliflower, potatoes, brussels sprouts, red onion Fats: drizzle everything with extra virgin olive oil

Pop it in the oven and let dinner take care of itself.

#MediterraneanDiet #mediterraneandietitian #OnePanMeal #HealthyEating #BalancedMeals #SheetPanDinner #EasyRecipes #NutritionTips #DietitianApproved #EatTheRainbow #HealthyFats #ProteinAndVeggies #TrayBake

✅ Protein
✅ Carbs + Fiber
✅ Healthy Fats

All on one pan. That’s the magic of a balanced one-pan meal — minimal dishes, maximum flavor. Find your favorite ingredients and you’ll lever run out of combinations. Here are some of mine:

Protein: chicken, chicken sausage, salmon, or your favorite fish Veggies: broccoli, peppers, zucchini, cauliflower, potatoes, brussels sprouts, red onion Fats: drizzle everything with extra virgin olive oil

Pop it in the oven and let dinner take care of itself.

#MediterraneanDiet #mediterraneandietitian #OnePanMeal #HealthyEating #BalancedMeals #SheetPanDinner #EasyRecipes #NutritionTips #DietitianApproved #EatTheRainbow #HealthyFats #ProteinAndVeggies #TrayBake

🌊☀️ Soaking up the last bit of summer the Mediterranean way through rest, relaxation, sunshine, fresh eats, and feel good movement (even if it means a soggy 3-mile run back in soaked shoes 🏃🏻‍♀️)

We had the most amazing weekend at @cinnamon_shore in Port Aransas with perfect views, warm water, sun-soaked days, and food that fueled and refreshed us. The perfect way to recharge as we celebrate (a week early!) our first anniversary.

Here’s to more sunshine, good food, and Mediterranean living all year long.

#mediterraneanliving #mediterraneandietitian #portaransas

🌊☀️ Soaking up the last bit of summer the Mediterranean way through rest, relaxation, sunshine, fresh eats, and feel good movement (even if it means a soggy 3-mile run back in soaked shoes 🏃🏻‍♀️)

We had the most amazing weekend at @cinnamon_shore in Port Aransas with perfect views, warm water, sun-soaked days, and food that fueled and refreshed us. The perfect way to recharge as we celebrate (a week early!) our first anniversary.

Here’s to more sunshine, good food, and Mediterranean living all year long.

#mediterraneanliving #mediterraneandietitian #portaransas

Is the Mediterranean diet really high in calories and low in protein?
 Fruits and veggies are naturally low in calories (hello, big portions 👋), while extra-virgin olive oil is energy-dense and the main fat source.

Protein needs vary for everyone and yes, your plan can be modified to match multiple goals including aesthetic. 💪 If you’re not sure how, DM me and let’s chat!

#MediterraneanDiet #NutritionMadeSimple #ProteinGoals #HealthyEating #PlantBased #FoodAsMedicine #DietitianTips #asktherd #mediterraneandiet #mediterraneannutritionist

Is the Mediterranean diet really high in calories and low in protein?
 Fruits and veggies are naturally low in calories (hello, big portions 👋), while extra-virgin olive oil is energy-dense and the main fat source.

Protein needs vary for everyone and yes, your plan can be modified to match multiple goals including aesthetic. 💪 If you’re not sure how, DM me and let’s chat!

#MediterraneanDiet #NutritionMadeSimple #ProteinGoals #HealthyEating #PlantBased #FoodAsMedicine #DietitianTips #asktherd #mediterraneandiet #mediterraneannutritionist

✨Feta Veggie Pasta Bake ✨

If you’re craving something cozy, colorful, and nourishing this one’s for you. Perfectly roasted veggies (> 2 per serving), melty feta, and fiber-packed pasta (nearly 30g/serving) come together for a practically heat and eat dinner.

Ingredients
• 2 tbsp extra virgin olive oil, divided
• 1 bunch broccoli (or broccolini)
• 2 cups cherry tomatoes
• 1/2 red onion, thinly sliced
• 1/2 lemon, sliced + juice of remaining
• Pinch of salt + black pepper
• 1/4 tsp red pepper flakes
• 1 tsp oregano
• 8 oz feta cheese block
• 8 oz pasta (I used @carbe_diem_foods for the fiber boost)
• 1/2 cup fresh basil (optional)

Instructions
1. Preheat oven to 400°F and prepare a large casserole dish with 1 tbsp of EVOO.

2. Toss broccoli, tomatoes, onion, and lemon slices with remaining EVOO, salt, pepper, oregano, and red pepper flakes until well coated.

3. Tuck the feta into the middle of the veggies and roast for 30-40 minutes or until the broccoli edges are charred and the tomatoes begin to burst. For best results, stir vegetables halfway through.

4. Meanwhile, cook your pasta until al dente. Drain.

5. Once feta and veggies are done, pour drained pasta into the casserole dish and mix until well-incorporated and pasta is covered with melty feta. Squeeze fresh lemon juice on top, and finish with basil if you’ve got it.

👉 High-fiber. Packed with flavor. Ready to impress.

#dietitianapproved #carbediem #mediterraneandiet #mediterraneannutritionist #easydinners #highfibermeals #seasonalveggies

✨Feta Veggie Pasta Bake ✨

If you’re craving something cozy, colorful, and nourishing this one’s for you. Perfectly roasted veggies (> 2 per serving), melty feta, and fiber-packed pasta (nearly 30g/serving) come together for a practically heat and eat dinner.

Ingredients
• 2 tbsp extra virgin olive oil, divided
• 1 bunch broccoli (or broccolini)
• 2 cups cherry tomatoes
• 1/2 red onion, thinly sliced
• 1/2 lemon, sliced + juice of remaining
• Pinch of salt + black pepper
• 1/4 tsp red pepper flakes
• 1 tsp oregano
• 8 oz feta cheese block
• 8 oz pasta (I used @carbe_diem_foods for the fiber boost)
• 1/2 cup fresh basil (optional)

Instructions
1. Preheat oven to 400°F and prepare a large casserole dish with 1 tbsp of EVOO.

2. Toss broccoli, tomatoes, onion, and lemon slices with remaining EVOO, salt, pepper, oregano, and red pepper flakes until well coated.

3. Tuck the feta into the middle of the veggies and roast for 30-40 minutes or until the broccoli edges are charred and the tomatoes begin to burst. For best results, stir vegetables halfway through.

4. Meanwhile, cook your pasta until al dente. Drain.

5. Once feta and veggies are done, pour drained pasta into the casserole dish and mix until well-incorporated and pasta is covered with melty feta. Squeeze fresh lemon juice on top, and finish with basil if you’ve got it.

👉 High-fiber. Packed with flavor. Ready to impress.

#dietitianapproved #carbediem #mediterraneandiet #mediterraneannutritionist #easydinners #highfibermeals #seasonalveggies

Q&A Part 3 available now!

I’m answering:
🐟 What to do if you don’t like seafood?
🍯 What desserts to enjoy on this diet?
🥪 What to do about processed deli meats?

For more Mediterranean-inspired recipes + tips, the link to pre-order my cookbook is in my bio! 📖 Publishing 12/9.

#MediterraneanDiet #HealthyEating #MediterraneanLifestyle #NutritionTips #MediterraneanRecipes #EatWellLiveWell #HealthyLifestyle #asktherd #mediterraneandietitian #cookbookauthor

Q&A Part 3 available now!

I’m answering:
🐟 What to do if you don’t like seafood?
🍯 What desserts to enjoy on this diet?
🥪 What to do about processed deli meats?

For more Mediterranean-inspired recipes + tips, the link to pre-order my cookbook is in my bio! 📖 Publishing 12/9.

#MediterraneanDiet #HealthyEating #MediterraneanLifestyle #NutritionTips #MediterraneanRecipes #EatWellLiveWell #HealthyLifestyle #asktherd #mediterraneandietitian #cookbookauthor

Q&A Part 2 is here!
 I’m answering: 🍅 My go-to ingredients that work with most Mediterranean dishes 🥙 How to shop for hummus + tzatziki at the grocery store 🌱 My favorite plant-based recipes

For more plant-based recipes, the link to pre-order my cookbook is in my bio! 📖 Publishing 12/9.

#MediterraneanDiet #HealthyEating #MediterraneanLifestyle #PlantBased #NutritionTips #MediterraneanRecipes #Hummus #Tzatziki #EatWellLiveWell #MediterraneanCooking #HealthyLifestyle #asktherd #mediterraneandietitian #cookbookauthor

Q&A Part 2 is here!
 I’m answering: 🍅 My go-to ingredients that work with most Mediterranean dishes 🥙 How to shop for hummus + tzatziki at the grocery store 🌱 My favorite plant-based recipes

For more plant-based recipes, the link to pre-order my cookbook is in my bio! 📖 Publishing 12/9.

#MediterraneanDiet #HealthyEating #MediterraneanLifestyle #PlantBased #NutritionTips #MediterraneanRecipes #Hummus #Tzatziki #EatWellLiveWell #MediterraneanCooking #HealthyLifestyle #asktherd #mediterraneandietitian #cookbookauthor

Tired of the same boring salads? Save my foolproof framework for your next attempt🥗

1️⃣ Leafy green base (eg. spinach, kale)
2️⃣ Colorful veggies (eg. zucchini, tomatoes, peppers, cucumbers)
3️⃣ Complex carb (eg. farro, buckwheat, quinoa)
4️⃣ Lean protein (eg. chicken, salmon, beans)
5️⃣ Healthy fat (eg. homemade vinaigrette, cheese if desired)

#HealthyEating #SaladGoals #MediterraneanDiet #EasyMeals #NutritionTips #MealInspo #HealthyLifestyle #EatTheRainbow #mediterraneannutritionist #mediterraneanlifestyle #buildaperfectsalad #noboringsalads #busymoms

Tired of the same boring salads? Save my foolproof framework for your next attempt🥗

1️⃣ Leafy green base (eg. spinach, kale)
2️⃣ Colorful veggies (eg. zucchini, tomatoes, peppers, cucumbers)
3️⃣ Complex carb (eg. farro, buckwheat, quinoa)
4️⃣ Lean protein (eg. chicken, salmon, beans)
5️⃣ Healthy fat (eg. homemade vinaigrette, cheese if desired)

#HealthyEating #SaladGoals #MediterraneanDiet #EasyMeals #NutritionTips #MealInspo #HealthyLifestyle #EatTheRainbow #mediterraneannutritionist #mediterraneanlifestyle #buildaperfectsalad #noboringsalads #busymoms

Next up in the Make It Mediterranean series…
Creamy Chicken Pasta — comfort food made healthier with simple swaps.

✅ Swap in whole grain pasta for extra fiber
✅ Cook chicken in heart-healthy EVOO
✅ Season generously with herbs & spices
✅ Cut cream in half or replace with Greek yogurt or a blended white bean sauce
✅ Drizzle Parmesan on top instead of mixing it into the sauce
✅ Add a fresh side salad or vegetable

Comment below what meals you want me to Make Mediterranean next! ⬇️

#MakeItMediterranean #MediterraneanDiet #HealthyEating #MediterraneanLifestyle #MedDiet #HeartHealthy #PastaNight #HealthyPasta #NutritionTips #MediterraneanCooking #WholeGrainPasta #HealthySwaps #EatBetterNotLess

Next up in the Make It Mediterranean series…
Creamy Chicken Pasta — comfort food made healthier with simple swaps.

✅ Swap in whole grain pasta for extra fiber
✅ Cook chicken in heart-healthy EVOO
✅ Season generously with herbs & spices
✅ Cut cream in half or replace with Greek yogurt or a blended white bean sauce
✅ Drizzle Parmesan on top instead of mixing it into the sauce
✅ Add a fresh side salad or vegetable

Comment below what meals you want me to Make Mediterranean next! ⬇️

#MakeItMediterranean #MediterraneanDiet #HealthyEating #MediterraneanLifestyle #MedDiet #HeartHealthy #PastaNight #HealthyPasta #NutritionTips #MediterraneanCooking #WholeGrainPasta #HealthySwaps #EatBetterNotLess

Q&A Part 1 🍋✨

You asked, Iet’s dive in! In this round we’re covering:

1️⃣ Newbie tips for getting started on your Mediterranean lifestyle

2️⃣ The type of olive oil you can enjoy daily without that throat burn

3️⃣ My thoughts on whether foods like tomatoes are really “inflammatory”

#MediterraneanDiet #MediterraneanLifestyle #NutritionTips #OliveOilLove #AntiInflammatory #DietitianApproved #FoodAsMedicine #HealthyLiving #NutritionMyths #EatWellLiveWell #MediterraneanLiving #asktherd #askthedietitian

Q&A Part 1 🍋✨

You asked, Iet’s dive in! In this round we’re covering:

1️⃣ Newbie tips for getting started on your Mediterranean lifestyle

2️⃣ The type of olive oil you can enjoy daily without that throat burn

3️⃣ My thoughts on whether foods like tomatoes are really “inflammatory”

#MediterraneanDiet #MediterraneanLifestyle #NutritionTips #OliveOilLove #AntiInflammatory #DietitianApproved #FoodAsMedicine #HealthyLiving #NutritionMyths #EatWellLiveWell #MediterraneanLiving #asktherd #askthedietitian

8 simple meals, sides, and snacks—planned in under 10 minutes, all brought to life this week 🙌

This is what intentional meal planning can do: reduce decision fatigue, support your goals, and bring structure to your week without overcomplicating things. Not to mention make cooking fun!

If you’re interested in Mediterranean meal planning like a boss, I do have a program to support this. It’s the same framework I use weekly, and I’m considering re-launching it at scale later this month to help folks get back into a routine with ease.

Stay tuned—and check the link in my bio if you’re ready to join now.

#mealplanning #mediterraneandiet #healthyhabits #mealprepideas #backtoschool #backtoroutine #dietitianapproved #weeklymealplan #eatrealfood #wellnesssupport #simplifyyourlife #realfoodrealresults #mealplanningmadeeasy #mediterraneannutritionist

8 simple meals, sides, and snacks—planned in under 10 minutes, all brought to life this week 🙌

This is what intentional meal planning can do: reduce decision fatigue, support your goals, and bring structure to your week without overcomplicating things. Not to mention make cooking fun!

If you’re interested in Mediterranean meal planning like a boss, I do have a program to support this. It’s the same framework I use weekly, and I’m considering re-launching it at scale later this month to help folks get back into a routine with ease.

Stay tuned—and check the link in my bio if you’re ready to join now.

#mealplanning #mediterraneandiet #healthyhabits #mealprepideas #backtoschool #backtoroutine #dietitianapproved #weeklymealplan #eatrealfood #wellnesssupport #simplifyyourlife #realfoodrealresults #mealplanningmadeeasy #mediterraneannutritionist

These homemade nut + seed granola bars have seriously helped curb my sweet cravings this week. I’m a huge peanut butter treat lover (looking at you, Nutter Butters + Reese’s), and while we still keep those around since nothing is off-limits with a Mediterranean lifestyle, these have been a game-changing swap for when I want something more nutrient-dense to help my goals along.

10g protein, 5g fiber, and healthy fats to keep me fuller longer—plus that sweet peanut butter taste I love.

✨ SAVE this post to try later
👉 Swipe to see the recipe!

#HealthySnacks #NutritionTips #BalancedEating #HighProteinSnacks #HealthyFats #HealthySwaps #mediterraneandiet #mediterraneannutritionist #mediterraneanliving #homemadegranola #sweetreat #snackgoals

These homemade nut + seed granola bars have seriously helped curb my sweet cravings this week. I’m a huge peanut butter treat lover (looking at you, Nutter Butters + Reese’s), and while we still keep those around since nothing is off-limits with a Mediterranean lifestyle, these have been a game-changing swap for when I want something more nutrient-dense to help my goals along.

10g protein, 5g fiber, and healthy fats to keep me fuller longer—plus that sweet peanut butter taste I love.

✨ SAVE this post to try later
👉 Swipe to see the recipe!

#HealthySnacks #NutritionTips #BalancedEating #HighProteinSnacks #HealthyFats #HealthySwaps #mediterraneandiet #mediterraneannutritionist #mediterraneanliving #homemadegranola #sweetreat #snackgoals

I’ve had a bunch of requests to share how I organize my weekly meals – and honestly, it all starts with good but flexible planning. I map out no more than 4 “hot meals” each week – usually 3 dinners and 1 lunch – and I always leave space for batch cooking, leftovers, or just a night off.

Cooking is a happy place for me – I’m a creative, so I genuinely enjoy it – but I’ve learned that if I don’t keep it simple and sustainable, I’ll burn out. Over the last 10 years, this flow has worked really well for me. I spend less time in the kitchen, waste less food, and still get to eat meals I love or try new and exciting recipes.

This week’s grocery overhaul reflects that approach so if you’re looking for a way to own your meal planning and cooking process without the overwhelm, check out the video for some Mediterranean diet tips and ideas.

And if you’re ready for even more support, come join the Mediterranean Meal Planning Club (link to learn more in my bio) – it’s designed to help you build a system that works for you and your household. You’ll get tools for better organization, less food waste, and a streamlined process the whole family will actually enjoy.

#MediterraneanDiet #GroceryHaul #MealPlanningRoutine #MediterraneanLifestyle #HealthyEating #BatchCooking #FlexibleMealPrep #SimpleCooking #MealPlanningClub #EatWellLiveWell #CreativeInTheKitchen #LessWasteMoreJoy

I’ve had a bunch of requests to share how I organize my weekly meals – and honestly, it all starts with good but flexible planning. I map out no more than 4 “hot meals” each week – usually 3 dinners and 1 lunch – and I always leave space for batch cooking, leftovers, or just a night off.

Cooking is a happy place for me – I’m a creative, so I genuinely enjoy it – but I’ve learned that if I don’t keep it simple and sustainable, I’ll burn out. Over the last 10 years, this flow has worked really well for me. I spend less time in the kitchen, waste less food, and still get to eat meals I love or try new and exciting recipes.

This week’s grocery overhaul reflects that approach so if you’re looking for a way to own your meal planning and cooking process without the overwhelm, check out the video for some Mediterranean diet tips and ideas.

And if you’re ready for even more support, come join the Mediterranean Meal Planning Club (link to learn more in my bio) – it’s designed to help you build a system that works for you and your household. You’ll get tools for better organization, less food waste, and a streamlined process the whole family will actually enjoy.

#MediterraneanDiet #GroceryHaul #MealPlanningRoutine #MediterraneanLifestyle #HealthyEating #BatchCooking #FlexibleMealPrep #SimpleCooking #MealPlanningClub #EatWellLiveWell #CreativeInTheKitchen #LessWasteMoreJoy

August’s harvest is painting our plates in deep purples and crimson reds ✨ Those rich anthocyanin colors in eggplant, blackberries, figs, grapes, and red bell peppers aren’t just gorgeous – they’re powerhouse antioxidants protecting us from inflammation.

With that salt air season approaching, we’re savoring peak tomatoes, sweet corn, fragrant basil, and juicy stone fruits. There’s something magical about late summer’s bounty – that perfect moment when gardens overflow and ocean breezes hint at autumn’s arrival.

What’s your favorite August produce? Tell me in the comments! 👇

#AugustHarvest #InSeasonProduce #Anthocyanins #SaltAirSeason #SeasonalEating #FarmToTable #SummerBounty #EatTheRainbow #LocalProduce #SeasonalCooking #HealthyEating #FreshHerbs #PurpleProduce #SummerProduce #PlantBased #Antioxidants #HarvestSeason #SeasonalLiving #FoodieLife #RealFood #mediterraneandiet #mediterraneanliving

August’s harvest is painting our plates in deep purples and crimson reds ✨ Those rich anthocyanin colors in eggplant, blackberries, figs, grapes, and red bell peppers aren’t just gorgeous – they’re powerhouse antioxidants protecting us from inflammation.

With that salt air season approaching, we’re savoring peak tomatoes, sweet corn, fragrant basil, and juicy stone fruits. There’s something magical about late summer’s bounty – that perfect moment when gardens overflow and ocean breezes hint at autumn’s arrival.

What’s your favorite August produce? Tell me in the comments! 👇

#AugustHarvest #InSeasonProduce #Anthocyanins #SaltAirSeason #SeasonalEating #FarmToTable #SummerBounty #EatTheRainbow #LocalProduce #SeasonalCooking #HealthyEating #FreshHerbs #PurpleProduce #SummerProduce #PlantBased #Antioxidants #HarvestSeason #SeasonalLiving #FoodieLife #RealFood #mediterraneandiet #mediterraneanliving

This vibrant summer dish celebrates fresh seasonal produce. I had some leftover ingredients like carrots to use up and thought they added a healthy dose of beta-carotene. Don’t be afraid to load up the veggies (this recipes has 1.5 per serving + 25 G protein) - I would add zucchini next time for even more summer flavors.

INGREDIENTS
- 1 tablespoon EVOO
- 3 carrots, peeled and chopped
- 1 pound cherry tomatoes halved
- 1 zucchini chopped (fun addition)
- 2 cloves minced garlic
- 1 tbsp parsley, finely chopped
- 2 tsp honey, divided
- ½ tsp Herbs de Provence
- Salt and black pepper to taste
- 15 ounces white beans, drained and rinsed
- 8 ounces halloumi cut into 0.25 inch-thick slices
- ½ lemon, juiced
- Crusty bread

INSTRUCTIONS
- Preheat your broiler to high, placing an oven rack about 3–4 inches below the broiler.
- In a large oven-safe skillet over medium heat, warm 1 tablespoons of olive oil. Add the tomatoes, carrots, zucchini, garlic, parsley, honey, and herbs de Provence. Season with salt and pepper, and cook—stirring regularly—until vegetables are soft and the tomatoes begin to break down and release their juices, about 10 minutes.
- Stir in the beans and cook for another 2–3 minutes, until warmed through.
- Arrange the halloumi slices evenly over the veggie-bean mixture. Place the skillet under the broiler and cook until the cheese is browned and crisp on top, about 5 minutes, depending on your broiler’s strength.
- Finish with a drizzle of olive oil, a squeeze of fresh lemon juice, and a touch more honey. Garnish with extra parsley and serve right away. Crusty bread makes a great addition if you like. Inspired by NYT cooking.

#mediterraneandiet #mediterraneanlifestyle #mediterraneandietitian SummerRecipes #FreshVeggies #HealthyEating #SeasonalCooking #Halloumi #VeggiePacked #BetaCarotene #LightDinner #FarmToTable #colorfuleats #easydinner

This vibrant summer dish celebrates fresh seasonal produce. I had some leftover ingredients like carrots to use up and thought they added a healthy dose of beta-carotene. Don’t be afraid to load up the veggies (this recipes has 1.5 per serving + 25 G protein) - I would add zucchini next time for even more summer flavors.

INGREDIENTS
- 1 tablespoon EVOO
- 3 carrots, peeled and chopped
- 1 pound cherry tomatoes halved
- 1 zucchini chopped (fun addition)
- 2 cloves minced garlic
- 1 tbsp parsley, finely chopped
- 2 tsp honey, divided
- ½ tsp Herbs de Provence
- Salt and black pepper to taste
- 15 ounces white beans, drained and rinsed
- 8 ounces halloumi cut into 0.25 inch-thick slices
- ½ lemon, juiced
- Crusty bread

INSTRUCTIONS
- Preheat your broiler to high, placing an oven rack about 3–4 inches below the broiler.
- In a large oven-safe skillet over medium heat, warm 1 tablespoons of olive oil. Add the tomatoes, carrots, zucchini, garlic, parsley, honey, and herbs de Provence. Season with salt and pepper, and cook—stirring regularly—until vegetables are soft and the tomatoes begin to break down and release their juices, about 10 minutes.
- Stir in the beans and cook for another 2–3 minutes, until warmed through.
- Arrange the halloumi slices evenly over the veggie-bean mixture. Place the skillet under the broiler and cook until the cheese is browned and crisp on top, about 5 minutes, depending on your broiler’s strength.
- Finish with a drizzle of olive oil, a squeeze of fresh lemon juice, and a touch more honey. Garnish with extra parsley and serve right away. Crusty bread makes a great addition if you like. Inspired by NYT cooking.

#mediterraneandiet #mediterraneanlifestyle #mediterraneandietitian SummerRecipes #FreshVeggies #HealthyEating #SeasonalCooking #Halloumi #VeggiePacked #BetaCarotene #LightDinner #FarmToTable #colorfuleats #easydinner

This vibrant summer dish celebrates fresh seasonal produce. I had some leftover ingredients like carrots to use up and thought they added a healthy dose of beta-carotene. Don’t be afraid to load up the veggies (this recipes has 1.5 per serving + 25 G protein) - I would add zucchini next time for even more summer flavors.

INGREDIENTS
- 1 tablespoon EVOO
- 3 carrots, peeled and chopped
- 1 pound cherry tomatoes halved
- 1 zucchini chopped (fun addition)
- 2 cloves minced garlic
- 1 tbsp parsley, finely chopped
- 2 tsp honey, divided
- ½ tsp Herbs de Provence
- Salt and black pepper to taste
- 15 ounces white beans, drained and rinsed
- 8 ounces halloumi cut into 0.25 inch-thick slices
- ½ lemon, juiced
- Crusty bread

INSTRUCTIONS
- Preheat your broiler to high, placing an oven rack about 3–4 inches below the broiler.
- In a large oven-safe skillet over medium heat, warm 1 tablespoons of olive oil. Add the tomatoes, carrots, zucchini, garlic, parsley, honey, and herbs de Provence. Season with salt and pepper, and cook—stirring regularly—until vegetables are soft and the tomatoes begin to break down and release their juices, about 10 minutes.
- Stir in the beans and cook for another 2–3 minutes, until warmed through.
- Arrange the halloumi slices evenly over the veggie-bean mixture. Place the skillet under the broiler and cook until the cheese is browned and crisp on top, about 5 minutes, depending on your broiler’s strength.
- Finish with a drizzle of olive oil, a squeeze of fresh lemon juice, and a touch more honey. Garnish with extra parsley and serve right away. Crusty bread makes a great addition if you like. Inspired by NYT cooking.

#mediterraneandiet #mediterraneanlifestyle #mediterraneandietitian SummerRecipes #FreshVeggies #HealthyEating #SeasonalCooking #Halloumi #VeggiePacked #BetaCarotene #LightDinner #FarmToTable #colorfuleats #easydinner

This vibrant summer dish celebrates fresh seasonal produce. I had some leftover ingredients like carrots to use up and thought they added a healthy dose of beta-carotene. Don’t be afraid to load up the veggies (this recipes has 1.5 per serving + 25 G protein) - I would add zucchini next time for even more summer flavors.

INGREDIENTS
- 1 tablespoon EVOO
- 3 carrots, peeled and chopped
- 1 pound cherry tomatoes halved
- 1 zucchini chopped (fun addition)
- 2 cloves minced garlic
- 1 tbsp parsley, finely chopped
- 2 tsp honey, divided
- ½ tsp Herbs de Provence
- Salt and black pepper to taste
- 15 ounces white beans, drained and rinsed
- 8 ounces halloumi cut into 0.25 inch-thick slices
- ½ lemon, juiced
- Crusty bread

INSTRUCTIONS
- Preheat your broiler to high, placing an oven rack about 3–4 inches below the broiler.
- In a large oven-safe skillet over medium heat, warm 1 tablespoons of olive oil. Add the tomatoes, carrots, zucchini, garlic, parsley, honey, and herbs de Provence. Season with salt and pepper, and cook—stirring regularly—until vegetables are soft and the tomatoes begin to break down and release their juices, about 10 minutes.
- Stir in the beans and cook for another 2–3 minutes, until warmed through.
- Arrange the halloumi slices evenly over the veggie-bean mixture. Place the skillet under the broiler and cook until the cheese is browned and crisp on top, about 5 minutes, depending on your broiler’s strength.
- Finish with a drizzle of olive oil, a squeeze of fresh lemon juice, and a touch more honey. Garnish with extra parsley and serve right away. Crusty bread makes a great addition if you like. Inspired by NYT cooking.

#mediterraneandiet #mediterraneanlifestyle #mediterraneandietitian SummerRecipes #FreshVeggies #HealthyEating #SeasonalCooking #Halloumi #VeggiePacked #BetaCarotene #LightDinner #FarmToTable #colorfuleats #easydinner

Summer just got tastier! My book, The 30-Day Mediterranean Meal Plan & Cookbook is now 25% off exclusively online at Waterstones July 28–31 with code SUMMER25 (UK orders)🇬🇷✨

Preorder now (link in my bio and stories for UK followers) and get ready for a season of simple, nourishing meals you’ll make again and again. US followers, DM for the appropriate order link.

#mediterraneandiet #mediterraneannutritionist #preordernow #summersale #simpledinners #seasonaleating #wpreorder @quartobooksuk @quartobooksus

Summer just got tastier! My book, The 30-Day Mediterranean Meal Plan & Cookbook is now 25% off exclusively online at Waterstones July 28–31 with code SUMMER25 (UK orders)🇬🇷✨

Preorder now (link in my bio and stories for UK followers) and get ready for a season of simple, nourishing meals you’ll make again and again. US followers, DM for the appropriate order link.

#mediterraneandiet #mediterraneannutritionist #preordernow #summersale #simpledinners #seasonaleating #wpreorder @quartobooksuk @quartobooksus

I’ve been getting a lot of questions lately about my weekly workout split and what my movement routine looks like so I’m sharing a peek into what’s working for me right now.

That said… a little disclaimer:
This isn’t a gold-standard program.
And honestly? It’s not even my area of expertise anymore.

But it is something that keeps me feeling energized, grounded, and growing—and if it helps inspire you to find your own version of that, then I’m happy to share.

These days, my cardio includes a mix of running, incline walking, the occasional spin ride, or something fun outdoors like tennis. On strength days, I lean on @onepeloton 20–30 minute quick burners or easy circuits I can knock out in my apartment gym without overthinking.

If you’re looking for a perfect plan, this isn’t it.
But if you’re looking for a little permission to move intuitively, flexibly, and joyfully, maybe this helps

#mediterraneandiet #mediterraneannutritionist #moveintuitively #movemore #strengthcircuit #fullbodyworkouts #runningforfun

I’ve been getting a lot of questions lately about my weekly workout split and what my movement routine looks like so I’m sharing a peek into what’s working for me right now.

That said… a little disclaimer:
This isn’t a gold-standard program.
And honestly? It’s not even my area of expertise anymore.

But it is something that keeps me feeling energized, grounded, and growing—and if it helps inspire you to find your own version of that, then I’m happy to share.

These days, my cardio includes a mix of running, incline walking, the occasional spin ride, or something fun outdoors like tennis. On strength days, I lean on @onepeloton 20–30 minute quick burners or easy circuits I can knock out in my apartment gym without overthinking.

If you’re looking for a perfect plan, this isn’t it.
But if you’re looking for a little permission to move intuitively, flexibly, and joyfully, maybe this helps

#mediterraneandiet #mediterraneannutritionist #moveintuitively #movemore #strengthcircuit #fullbodyworkouts #runningforfun

Simple, satisfying, and totally Mediterranean. Save this post for easy inspo 🙌🏼

Two assembly meals + one easy dinner = nutrient balance, flexibility, and flow. Because fueling your body and mind shouldn’t be complicated.

Who doesn’t love simple?

#MediterraneanDiet #EasyMediterraneanMeals #MediterraneanEating #AntiInflammatoryDiet #WholeFoods #SimpleMeals #HealthyAndEasy #NoCookMeals #WeeknightDinner #foodasmedicine #mindbodybalance #registereddietitianapproved

Simple, satisfying, and totally Mediterranean. Save this post for easy inspo 🙌🏼

Two assembly meals + one easy dinner = nutrient balance, flexibility, and flow. Because fueling your body and mind shouldn’t be complicated.

Who doesn’t love simple?

#MediterraneanDiet #EasyMediterraneanMeals #MediterraneanEating #AntiInflammatoryDiet #WholeFoods #SimpleMeals #HealthyAndEasy #NoCookMeals #WeeknightDinner #foodasmedicine #mindbodybalance #registereddietitianapproved

On this week’s Make it Mediterranean series, we have Loaded Quesadillas. But with a little twist.

This isn’t about turning a quesadilla into Greek food (though… tempting). This series is all about applying the Mediterranean framework to the foods you already love. It’s not about strict rules or changing cuisines, it’s about building meals that are more nutrient-dense, satisfying, and aligned with long-term health.

This week’s dish includes:
✅ Whole grain tortillas or wrap
✅ Plant-forward filling with plenty of fiber
✅ Heart-healthy fats and seasonings
✅ Protein packed filling and sides

Simple swaps like these add up. It’s what I like to call “elevate your plate.”

With a few leftovers in the fridge and minimal prep, this one’s an easy win for lunch or dinner.

#MakeItMediterranean #ElevateYourPlate #Mediterraneannutritionist #DietitianTips #HealthyEatingMadeSimple #NutritionEducation #FiberForward #SimpleSwaps #NutrientDenseMeals #MediterraneanMindset #EverydayNutrition

On this week’s Make it Mediterranean series, we have Loaded Quesadillas. But with a little twist.

This isn’t about turning a quesadilla into Greek food (though… tempting). This series is all about applying the Mediterranean framework to the foods you already love. It’s not about strict rules or changing cuisines, it’s about building meals that are more nutrient-dense, satisfying, and aligned with long-term health.

This week’s dish includes:
✅ Whole grain tortillas or wrap
✅ Plant-forward filling with plenty of fiber
✅ Heart-healthy fats and seasonings
✅ Protein packed filling and sides

Simple swaps like these add up. It’s what I like to call “elevate your plate.”

With a few leftovers in the fridge and minimal prep, this one’s an easy win for lunch or dinner.

#MakeItMediterranean #ElevateYourPlate #Mediterraneannutritionist #DietitianTips #HealthyEatingMadeSimple #NutritionEducation #FiberForward #SimpleSwaps #NutrientDenseMeals #MediterraneanMindset #EverydayNutrition

It’s Monday, and dinner just planned itself.

100% of you voted “yes” on this recipe last week, and here it is: Lemony Sheet Pan Salmon with Garlic Aioli.

With just 5 minutes of prep, this dish lets the oven do the heavy lifting. In under 30 minutes, you’ll have a bright, balanced, gourmet meal that tastes like you spent hours.

Bookmark it. Save it. Share it with someone you’d love to spend your next meal with.

#SheetPanSalmon #MediterraneanDiet #WeeknightDinner #EasyMeals #SalmonRecipe #LemonGarlic #GarlicAioli #HealthyEating #AntiInflammatoryDiet #FoodAsMedicine #mediterraneannutritionist #OnePanMeal #QuickAndDelicious

It’s Monday, and dinner just planned itself.

100% of you voted “yes” on this recipe last week, and here it is: Lemony Sheet Pan Salmon with Garlic Aioli.

With just 5 minutes of prep, this dish lets the oven do the heavy lifting. In under 30 minutes, you’ll have a bright, balanced, gourmet meal that tastes like you spent hours.

Bookmark it. Save it. Share it with someone you’d love to spend your next meal with.

#SheetPanSalmon #MediterraneanDiet #WeeknightDinner #EasyMeals #SalmonRecipe #LemonGarlic #GarlicAioli #HealthyEating #AntiInflammatoryDiet #FoodAsMedicine #mediterraneannutritionist #OnePanMeal #QuickAndDelicious

July produce is just showing off right now. The tomatoes are juicy, the berries are bursting, and the herbs? Thriving 🌿🍅🫐. I love this time of year because eating seasonally means less fuss, more flavor, and meals that practically build themselves.

What’s your favorite summer staple?

#JulyProduce #SeasonalEating #FarmersMarketFinds
#SummerHarvest #MediterraneanDiet #PlantForward #MindfulEating #EatTheRainbow #registereddietitian #mediterraneannutritionist

July produce is just showing off right now. The tomatoes are juicy, the berries are bursting, and the herbs? Thriving 🌿🍅🫐. I love this time of year because eating seasonally means less fuss, more flavor, and meals that practically build themselves.

What’s your favorite summer staple?

#JulyProduce #SeasonalEating #FarmersMarketFinds
#SummerHarvest #MediterraneanDiet #PlantForward #MindfulEating #EatTheRainbow #registereddietitian #mediterraneannutritionist

Sun, smoke, and solid company. Celebrating July 4th the best way we know how. 🇺🇸🔥

Hope you all are having an amazing holiday 🎆

#July4th #CookoutSeason #GrillLife #IndependenceDay #summermeals #mediterraneandiet #chickenskewers #tzatziki #grilledvegetables #pita #chickpeasalad

Sun, smoke, and solid company. Celebrating July 4th the best way we know how. 🇺🇸🔥

Hope you all are having an amazing holiday 🎆

#July4th #CookoutSeason #GrillLife #IndependenceDay #summermeals #mediterraneandiet #chickenskewers #tzatziki #grilledvegetables #pita #chickpeasalad

Mediterranean mindset > food rules 🇺🇸🫒
The 4th of July is a perfect reminder that food is about more than what’s on your plate — it’s about how you show up to the table.

Here’s how I’m approaching the holiday:
✔️ Slow down and actually taste my food
✔️ Enjoy the people around me
✔️ Skip the guilt — all foods can fit
✔️ Stay hydrated (sparkling water + fruit always hits)
✔️ Get moving in a way that feels fun

No extremes. Just balance, joy, and flavors that celebrate the season.

#MediterraneanDiet #BalancedNotPerfect #JoyfulEating #MindfulLiving #SimpleWholeSeasonal #FourthOfJulyEats #IntuitiveNutrition #Registereddietitian #mediterraneannutritionist #MediterraneanMindset #FoodFreedom

Mediterranean mindset > food rules 🇺🇸🫒
The 4th of July is a perfect reminder that food is about more than what’s on your plate — it’s about how you show up to the table.

Here’s how I’m approaching the holiday:
✔️ Slow down and actually taste my food
✔️ Enjoy the people around me
✔️ Skip the guilt — all foods can fit
✔️ Stay hydrated (sparkling water + fruit always hits)
✔️ Get moving in a way that feels fun

No extremes. Just balance, joy, and flavors that celebrate the season.

#MediterraneanDiet #BalancedNotPerfect #JoyfulEating #MindfulLiving #SimpleWholeSeasonal #FourthOfJulyEats #IntuitiveNutrition #Registereddietitian #mediterraneannutritionist #MediterraneanMindset #FoodFreedom

No matter what’s on the menu, one ingredient is always at the heart of my plate. As a Mediterranean dietitian, using extra-virgin olive oil daily isn’t just a ritual, it’s starting the day with intention and nourishment. That’s why I reach for Bertolli – they’ve been bringing Mediterranean goodness to kitchens for 160 years.

For today’s meals, you’ll find a loaded avocado toast with EVOO sautéed eggs and drizzled tomatoes, a hearty bulgur + veggie bowl with a bright EVOO dressing, and a simple sheet pan salmon with green beans brought to life by Bertolli’s rich-tasting EVOO.

Rich in heart-healthy fats and antioxidants, it’s the one ingredient I trust to elevate flavor and support well-being every single day.

With plenty of opportunity to add to your plate daily, how will you EVOO today?

#ad #mediterraneandiet #extravirginoliveoil #antiinflammatorydiet

No matter what’s on the menu, one ingredient is always at the heart of my plate. As a Mediterranean dietitian, using extra-virgin olive oil daily isn’t just a ritual, it’s starting the day with intention and nourishment. That’s why I reach for Bertolli – they’ve been bringing Mediterranean goodness to kitchens for 160 years.

For today’s meals, you’ll find a loaded avocado toast with EVOO sautéed eggs and drizzled tomatoes, a hearty bulgur + veggie bowl with a bright EVOO dressing, and a simple sheet pan salmon with green beans brought to life by Bertolli’s rich-tasting EVOO.

Rich in heart-healthy fats and antioxidants, it’s the one ingredient I trust to elevate flavor and support well-being every single day.

With plenty of opportunity to add to your plate daily, how will you EVOO today?

#ad #mediterraneandiet #extravirginoliveoil #antiinflammatorydiet

Fresh food. Good company. Every food has a place. Swipe through this Mediterranean-inspired July 4th menu and choose your favorites!

I’m all about keeping it simple, balanced, and joyful. That means:
✔️ veggies hitting the grill
✔️ all the beans and grains salads
✔️ lean protein seasoned with fresh herbs
✔️ something fresh with olive oil, always
✔️ juicy fruit on repeat
✔️ enjoying the moment, not micromanaging your plate

My go-to lineup: grilled veggies, quinoa salad with avocado, chicken skewers, and watermelon salad.

What’s landing on your plate this Friday? 🇺🇸🫒🍉

#MediterraneanDiet #FoodFreedom #JoyfulEating #InSeasonNow #HealthySummerEats #FourthOfJulyEats #EatLikeAGreek #OliveOilLife #BalancedNotPerfect #SimpleWholeSeasonal #registereddietitian #mediterraneandiet #IntuitiveNutrition

Fresh food. Good company. Every food has a place. Swipe through this Mediterranean-inspired July 4th menu and choose your favorites!

I’m all about keeping it simple, balanced, and joyful. That means:
✔️ veggies hitting the grill
✔️ all the beans and grains salads
✔️ lean protein seasoned with fresh herbs
✔️ something fresh with olive oil, always
✔️ juicy fruit on repeat
✔️ enjoying the moment, not micromanaging your plate

My go-to lineup: grilled veggies, quinoa salad with avocado, chicken skewers, and watermelon salad.

What’s landing on your plate this Friday? 🇺🇸🫒🍉

#MediterraneanDiet #FoodFreedom #JoyfulEating #InSeasonNow #HealthySummerEats #FourthOfJulyEats #EatLikeAGreek #OliveOilLife #BalancedNotPerfect #SimpleWholeSeasonal #registereddietitian #mediterraneandiet #IntuitiveNutrition

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

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