Blueberry Basil Summer Smoothie

/
Blueberry Basil Summer Smoothie

Wellness is having a big moment and for good reason. Nutrition plays such a huge role. So often, when people think about boosting nutrition, they often focus on adding more supplements, powders, or complicated ingredients to their routine.

There’s nothing wrong with supplements but there are so many ways to boost your the quality of your nutrition with fresh, whole foods.

The simplest ingredients can provide some of the biggest nutritional benefits - from nuts and seeds to herbs and spices, and fresh produce - there are SO many “superfoods” out there. Think fiber, antioxidants, phytonutrients, omega-3’s and so much more!

Read More

Low Glycemic Greek Chicken & Tzatziki Bowls

/
Low Glycemic Greek Chicken & Tzatziki Bowls

If you’re looking for a fresh, balanced meal that supports steady energy and blood sugar balance, these low glycemic Greek chicken bowls are such a great option for summer.

Made with protein-rich chicken, fiber-containing bulgur, fresh vegetables, feta cheese, and creamy tzatziki, these bowls are colorful, satisfying, and packed with Mediterranean-inspired flavor.

Read More

Mediterranean Grilled Veggie Sandwich

/
Mediterranean Grilled Veggie Sandwich

I like anything easy, fresh and colorful during the summer months. Oh, and I also really like delicious. I try to use as many vegetables as possible to get all of the wonderful nutrients that the season has to offer.

This Mediterranean grilled veggie sandwich is packed with fresh summer flavor and layered with grilled zucchini, roasted red peppers, creamy hummus, and salty feta cheese on toasted sourdough bread.

Read More

Caprese Scrambled Eggs

/
Caprese Scrambled Eggs

If you’re looking for a fresh, high-protein breakfast that feels simple but flavorful, these Caprese scrambled eggs are such an easy option for summer mornings.

Made with slow scrambled eggs, juicy cherry tomatoes, fresh mozzarella, basil, and balsamic glaze, this recipe is inspired by classic Caprese flavors while adding satisfying protein and healthy fats.

The combination is fresh, balanced, and surprisingly filling while still feeling light enough for warm weather.

Read More

30 Easy & Budget-Friendly Mediterranean Diet Meals

/
30 Easy & Budget-Friendly Mediterranean Diet Meals

The Mediterranean diet is often talked about like it’s some complicated wellness trend, but in reality, it’s one of the simplest and most flexible ways to eat.

At its core, the Mediterranean lifestyle focuses on simple, satisfying meals made with nourishing ingredients like fiber-rich foods, healthy fats, lean proteins, fresh produce, herbs, grains, legumes, and flavorful staples that help meals feel delicious without needing to be complicated.

And the best part? Many of these ingredients are probably already sitting in your kitchen. Truly, the Mediterranean Diet is and can be very budget friendly.

Read More

Mediterranean Spinach & Feta Breakfast Casserole

/
Mediterranean Spinach & Feta Breakfast Casserole

I don’t know about you but I love a good recipe that is flexible. I’ve been loving egg bakes, casseroles and egg muffins because they’re perfect on their own for a healthy breakfast that you don’t have to think about. I’m not the biggest fan of meal prep for every meal but having something ready in the morning makes life a whole lot easier for me.

The Mediterranean Diet is touted as one of the healthiest around. It has a moderated lifestyle approach and is full of colorful, healthy nutrition. This Mediterranean-inspired breakfast casserole is one of my favorite meal prep recipes for busy weeks. It’s packed with protein, loaded with vegetables, naturally gluten-free, and easy to reheat for quick breakfasts or simple lunches.

Read More

Effortless Mediterranean Meals (A Simple Day of Eating)

/
Effortless Mediterranean Meals (A Simple Day of Eating)

I feel like there’s this idea that healthy food either has to be boring and take little time or is complicated and requires 30 steps to make a really great meal. I don’t know about you, but I like to live somewhere in the middle with a hit of really easy sprinkled into my weekday meals.

So may people I talk with have this thought process that that eating healthy—or following something like the Mediterranean diet—has to be complicated. That’s actually not true and I’ve set out to find and make really delicious, healthy meals in a way that makes them easy, accessible and affordable for people. I tend to eat a lot of Mediterranean food and love the Mediterranean diet for so many reasons (hence the reason you see a lot of it here on the site) but I love to make it fun, fresh, and simple.

Read More

10 Simple Tips to Get Started with the Mediterranean Diet

/
10 Simple Tips to Get Started with the Mediterranean Diet

The Mediterranean Diet is often ranked as one of the healthiest ways to eat—but more importantly, it’s one of the most sustainable.

Here’s what we like about the Mediterranean Diet:

  • It’s not restrictive or a quick fix

  • The Mediterranean approach is rooted in balance, flexibility, and real life

  • It’s not about perfection—it’s about building habits that support your health long-term

  • It’s based on whole, fresh foods

  • You’ll find balance in healthy protein, natural carbs and healthy sources of fats

  • There are many health benefits including

  • You probably already have some Mediterranean grocery and pantry items in your kitchen right now

And here’s the best part: you don’t need to throw out everything in your kitchen or start from scratch.

Read More

7 Day Mediterranean Diet Reset Meal Plan

/
7 Day Mediterranean Diet Reset Meal Plan

If you’re ready for a healthy reset, to clean up your nutrition and have a done-for-you Mediterranean meal plan, this is for you. Most of our wellness retreat guests join our retreats because they’re looking for a refresh. They’re also usually very busy, time-starved people. With that in mind, we created this plan specifically for those people who want simple, balanced nourishment the Mediterranean way but in a way that doesn’t compromise time and convenience.

Read More

10 High Protein Mediterranean Inspired Lunch Recipes for Your Wellness Goals

/
10 High Protein Mediterranean Inspired Lunch Recipes for Your Wellness Goals

If you’ve ever felt sluggish in the afternoon, overly hungry between meals, or stuck in the cycle of “healthy lunches that don’t actually keep you full,” your protein intake may be the missing link.

Rather than following a rigid diet trend, focusing on high-protein, whole-food lunches can support energy levels, muscle maintenance, metabolic health, and sustainable fat loss — especially when paired with Mediterranean-style ingredients like olive oil, vegetables, legumes, seafood, and lean proteins.

Read More

10 GLP-1 Mediterranean Breakfasts That Are Light But Satisfying

/
10 GLP-1 Mediterranean Breakfasts That Are Light But Satisfying

With the rise of GLP-1 medications and the ease of being able to access and administer them, we’ve grown quite a collection of GLP-1 recipes and posts that have healthy guidance. Something that’s really important is to make sure you’re still getting really good quality nutrition and developing sound lifestyle habits that compliment your GLP-1 medication.

Building off of that, let’s talk about breakfast. When you’re using a GLP-1 medication, breakfast doesn’t need to be big — but it does need to be intentional.

Read More

10 Healthy Mediterranean Everyday Desserts

/
10 Healthy Mediterranean Everyday Desserts

One of the things that always feels like it’s missing when eating healthfully or starting a new healthy nutrition protocol is dessert. Guess what - it doesn’t have to be that way at all. Dessert in the Mediterranean lifestyle isn’t about cutting things out — it’s about simplicity, quality ingredients, and enjoyment. In fact, the Mediterranean lifestyle is all about balance and that includes those foods that you love.

Instead of oversized portions or ultra-sweet treats, Mediterranean desserts tend to focus on fruit, nuts, yogurt, dark chocolate, and natural sweetness. They’re meant to be enjoyed regularly, without guilt or overthinking.

Read More