Mediterranean Eating
Mediterranean Eating
Mediterranean Eating: The Anti-Inflammatory Diet

You might have heard of the “Mediterranean Diet” and anti-inflammatory nutrition, and with health benefits like reducing inflammation, blood pressure, cholesterol, and your risk of heart disease and diabetes there's a lot to love. Even better, Mediterranean Eating isn't a strict diet, it's a delicious eating philosophy that embraces nutrient-dense, wholesome foods and savoring the flavors and aromas of fresh ingredients! Join Sue Mah to improve your health with these simple and delicious meals!

See printable plan
Emily Campbell , Level 14
Melanie Miller , Level 8
MARTHA Aman , Level 5
Emily, Melanie, MARTHA and 3115 others joined this program
At a Glance
All Levels
21 videos (Avg 5 min)
5 mins average length
Benefits
•Eat Healthy
•Lose Weight
▼

Week 1

1
Thumbnail image for What Is Mediterranean Eating?
What Is Mediterranean Eating?
6:36

2
Thumbnail image for Healthy Fats and the Mediterranean Diet
Healthy Fats and the Mediterranean Diet
7:51

3
Thumbnail image for Fruits & Veggies in Mediterranean Eating
Fruits & Veggies in Mediterranean Eating
6:24

4
Thumbnail image for Whole Grains in the Mediterranean Philosophy
Whole Grains in the Mediterranean Philosophy
10:27

5
Thumbnail image for Legumes are a Staple of the Mediterranean Diet
Legumes are a Staple of the Mediterranean Diet
9:10

6
Thumbnail image for Fish, Poultry & Eggs in Mediterranean Cooking
Fish, Poultry & Eggs in Mediterranean Cooking
7:25

7
Thumbnail image for Dairy on the Mediterranean Diet
Dairy on the Mediterranean Diet
6:39

▼

Week 2

1
Thumbnail image for Meal Planning for Mediterranean Eating
Meal Planning for Mediterranean Eating
4:07

2
Thumbnail image for Caprese Avocado Toast
Caprese Avocado Toast
5:50

3
Thumbnail image for Greek Cobb Salad
Greek Cobb Salad
6:53

4
Thumbnail image for Mediterranean Baked Cod
Mediterranean Baked Cod
4:23

5
Thumbnail image for Greek Yogurt With Honey, Nut & Fruit
Greek Yogurt With Honey, Nut & Fruit
2:36

6
Thumbnail image for Salmon Pita Sandwich
Salmon Pita Sandwich
4:17

7
Thumbnail image for 15-Minute Mediterranean Pasta
15-Minute Mediterranean Pasta
5:52

▼

Week 3

1
Thumbnail image for Mediterranean Breakfast Salad
Mediterranean Breakfast Salad
6:16

2
Thumbnail image for Mediterranean Bento Box
Mediterranean Bento Box
4:22

3
Thumbnail image for Chicken Shawarma
Chicken Shawarma
5:34

4
Thumbnail image for Shakshuka
Shakshuka
4:46

5
Thumbnail image for Italian Lunch Salad
Italian Lunch Salad
4:27

6
Thumbnail image for One-Pan Mediterranean Fish
One-Pan Mediterranean Fish
3:59

7
Thumbnail image for Alcohol & Lifestyle of the Mediterranean Diet
Alcohol & Lifestyle of the Mediterranean Diet
4:57

Videos

What Is Mediterranean Eating?
What Is Mediterranean Eating?
The Mediterranean way of eating time-tested – it’s a traditional diet that’s evolved over 5,000 years and it isn’t about one particular super food. Instead, it’s about eating a simple diet based on nutrient-dense, wholesome foods, and savoring the flavors of foods. In this video, learn about the many health benefits as well as delicious recipes of the Mediterranean Diet.
Healthy Fats and the Mediterranean Diet
Healthy Fats and the Mediterranean Diet
Join Sue Mah to learn about the healthy fats to enjoy on the Mediterranean Diet. She'll show you how to include healthy unsaturated fats in your Diet, and reduce the amount of saturated and trans fats, and even her five favorite tips for choosing the best olive oils.
Fruits & Veggies in Mediterranean Eating
Fruits & Veggies in Mediterranean Eating
Eating a Mediterranean Diet means enjoying a rainbow of fresh fruits and vegetables. In today's video, Sue shows you easy ways to add more fruits and vegetables into your diet, and shares strategies for cutting down on sugary, processed foods.
Whole Grains in the Mediterranean Philosophy
Whole Grains in the Mediterranean Philosophy
Carbs sometimes get a bad wrap, but it's actually okay – and actually recommended – to eat Whole Grain carbs on the Mediterranean Diet. Compared to processed grains, Whole Grains are higher in nutrients and fiber, and can help reduce inflammation, and even support healthy digestion. Learn how to incorporate more Whole Grains into your diet to follow the Mediterranean way.
Legumes are a Staple of the Mediterranean Diet
Legumes are a Staple of the Mediterranean Diet
A legume might sound fancy or mysterious, but it’s just any plant that produces a pod with seeds inside, and you probably already know many common legumes like peas and beans. In this video, Sue shares her three favorite legumes along with a few tasty Mediterranean recipes to incorporate them. You'll also learn about the health benefits of these little powerhouse foods!
Fish, Poultry & Eggs in Mediterranean Cooking
Fish, Poultry & Eggs in Mediterranean Cooking
The Mediterranean Diet focuses on eating more fish, seafood, poultry, eggs and beans for protein more than red meat, which isn't off limits but is eaten less frequently. In this video, join Sue to learn how to take a moderate approach to enjoying healthy red meat options, and how to add more traditional Mediterranean protein sources into your diet.
Dairy on the Mediterranean Diet
Dairy on the Mediterranean Diet
The Mediterranean Diet is lighter on dairy than many people's everyday eating habits. In this video, learn how much dairy is recommended on the Mediterranean Diet, which types of dairy to choose for anti-inflammatory and heart-healthy benefits, and explore a few tasty ways to incorporate dairy into your meals.
Meal Planning for Mediterranean Eating
Meal Planning for Mediterranean Eating
You’ve heard it again and again: a little planning goes a long way, and planning your meals ahead of time will help you stick to your goals. In Mediterranean Eating, we’re aiming for a well-balanced week of eating that’s full of feel-good ingredients, but doesn’t feel restrictive. So before diving into recipes, take time with Sue to plan and shop for the ingredients you'll need to cook the upcoming delicious Mediterranean dishes!
Caprese Avocado Toast
Caprese Avocado Toast
Get an early taste of Mediterranean Eating with this simple recipe that makes an incredibly delicious and nutritious breakfast! You may already be familiar with the trendy Avocado Toast, but for this recipe we’re adding a Mediterranean flair (and nutrition benefits) of tomatoes, mozzarella cheese, and fresh basil to really take it to the next level. Let’s get into the kitchen!
Greek Cobb Salad
Greek Cobb Salad
In this video, Sue shares a protein-packed twist on the traditional Greek Salad – a Greek Cobb salad! This recipe makes a great lunch or side dish, and also makes for a colorful, healthy, and delicious spread for serving at dinner parties. Perhaps best of all, it's vegetarian without feeling like it skimps on substance for non-vegetarians!
Mediterranean Baked Cod
Mediterranean Baked Cod
Made in just one dish with tomatoes, olives and onions, this is an easy and healthy weeknight dinner! And since the Mediterranean Diet recommends more fish and seafood instead of red meat, this recipe really embraces the best heart-healthy benefits of the cuisine – so many healthy omega-3 fats in this melt-in-your-mouth fish!
Greek Yogurt With Honey, Nut & Fruit
Greek Yogurt With Honey, Nut & Fruit
Sue promised 15-minute meals in this program, and this breakfast couldn’t be easier! One great thing about Mediterranean eating is that it doesn’t have to be complicated to be delicious. Greek yogurt is a perfect breakfast option because it’s packed with protein to help you stay fuller, longer. Add a few toppings of your choice and you’re ready to eat!
Salmon Pita Sandwich
Salmon Pita Sandwich
Mix it up with a fresh take on the old tuna salad sandwich. This Mediterranean-inspired lunch features pita bread stuffed with salmon, Greek yogurt, and veggies for a delicious yet simple lunch that's easy to pack for the office or a Mediterranean picnic!
15-Minute Mediterranean Pasta
15-Minute Mediterranean Pasta
Who doesn’t love a delicious bowl of pasta? There’s just something so hearty and satisfying about it, and this quick 15-minute Mediterranean pasta dish is sure to be a crowd pleaser. There’s depth of flavor from sauteed garlic and just the right amount of delicious saltiness from artichoke hearts and kalamata olives.
Mediterranean Breakfast Salad
Mediterranean Breakfast Salad
It may sound odd to have salad for breakfast, but think of it this way - if packing spinach into a smoothie isn’t weird, then why not enjoy your breakfast eggs with some greens too? Starting your day with leafy greens, colorful veggies, avocado and a healthy dose of protein guarantees an incredible day ahead!
Mediterranean Bento Box
Mediterranean Bento Box
In this video, Sue takes inspiration from the Japanese bento box for an easy to pack lunch, but of course with a melange of Mediterranean goodies inside. This is such a versatile way to pack a lunch by using meal prep items as well as any leftovers you have on hand. Just mix and match your favorite ingredients, and everyone can have a slightly different lunch!
Chicken Shawarma
Chicken Shawarma
Join Sue for a bold and aromatic yet surprisingly simple family dinner! This one takes a little planning ahead, but the results are worth it and it's a quick cook before dinner. You can also customize the presentation every which way – the chicken can be enjoyed in a pita, in a quinoa bowl, with salad, or over rice!
Shakshuka
Shakshuka
Today Sue shows you how to make a warm, savory breakfast with tomatoes and eggs called Shakshuka. This dish is thought to have North African origins and is now widely enjoyed across the world with Mediterranean-inspired flavors. It’s simple to make, and great for weekends with family or friends!
Italian Lunch Salad
Italian Lunch Salad
Join Sue to craft a delicious Italian-inspired salad that's healthy, delicious, and filling, with a zing from pepperoncinis and a satisfying and simple homemade dressing! It’s a great recipe for busy work days and so easy to customize with whatever you have on hand or to suit your own tastes.
One-Pan Mediterranean Fish
One-Pan Mediterranean Fish
Who doesn't love a one-pan dinner that cuts down on dishes and keeps things simple? Perfect for busy weekdays, this recipe features savory Mediterranean flavors, heart-healthy fish, and comes together so quickly – can’t beat that!
Alcohol & Lifestyle of the Mediterranean Diet
Alcohol & Lifestyle of the Mediterranean Diet
For the final day of the Mediterranean Eating program, sit down with Sue to look at two important remaining facets of the Mediterranean eating style – its approach to alcohol and healthy lifestyle tips. When it comes down to it, savoring delicious food is about slowing down to appreciate and enjoy it!
At a Glance
All Levels
21 videos (Avg 5 min)
5 mins average length
Benefits
•Eat Healthy
•Lose Weight
Related Programs
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