Ask the Expert: What You Really Want to Know About the Mediterranean Diet— Pam Fullenweider, MS, RD,
In celebration of Mediterranean Month, we’re turning to our very own expert, Pam Fullenweider, MS, RD, founder of Fully Mediterranean, to answer your top questions about the Mediterranean lifestyle.
Whether you're brand new to this way of eating or looking to go deeper, this Q&A is packed with practical, no-fluff guidance. Pam covers everything from how to get started to smart meal prep strategies, plus clears up common misconceptions like:
Do I have to eat Greek food to follow the Mediterranean diet?
Can it really help lower cholesterol?
Where does alcohol fit in — and what about cancer risk?
Pam brings decades of experience as a registered dietitian and culinary nutritionist to the table — along with her signature blend of warmth, science-backed insight, and joyful living. Her answers will help you feel confident and excited about making this delicious, heart-healthy lifestyle your own.
🎁 And to make things even easier, we have a special offer for you!
For the month of May only, you can join our Substack community for just $5/month (billed annually)—that’s access to exclusive meal plans, expert advice, simple & satisfying Mediterranean recipes, tips, tricks, and so much more!
Pam is a Registered Dietitian Nutritionist and Culinary Nutritionist who specializes in the Mediterranean Diet. She currently teaches the Living Fully Mediterranean Diet online course, cooking classes, and corporate webinars, and maintains a private practice.
Previous service includes partnering with UT School of Public Health Nourish program to teach, ”Outsmarting Disease with the Mediterranean Diet”, clinical practice at St Luke’s Episcopal Hospital, outpatient programs at The Methodist Hospital, and teaching Nutrition for Chefs at The Art Institute of Houston’s Culinary Arts Program.
She was a Gold Medal winner at the American Culinary Federation National Championship for “Healthful Cooking-Balancing the Art” and Recognized Young Dietitian of the Year.
Here are some of the top questions you submitted, along with Pam’s insightful and practical advice!
Q&A Highlights:
Q: What is the best way to meal prep on the Mediterranean Diet?
Pam’s Answer:
Such a great question — and honestly, the best way to meal prep is the way that works for you.
The goal of meal prepping is to make life easier and help you stay on track with your health goals. So if weekends don’t work for you, that’s totally fine. Maybe your best meal prep day is Tuesday — or midweek. The key is to look at your week ahead and figure out how many meals you actually need. That little step makes the rest so much easier.
Next, think about what Mediterranean components you want to focus on. Are you trying to eat more fish? More veggies? More beans? Choose recipes that help you get those nutrients in.
For example, I’ve been working on adding more legumes to my meals — and lunch is the easiest place for me to do that. So I’ll prep a big chopped veggie salad with beans, like our copycat Erewhon salad. It’s simple, fresh, and filling.
And don’t forget your snacks! I know it sounds small, but snacks really matter. When we don’t have something nutritious on hand, it’s easy to reach for chips or sweets. One of my go-tos? Our oatmeal energy bites — they taste just like oatmeal raisin cookies, but are packed with nourishing ingredients.
Meal prep doesn’t have to be complicated — just thoughtful and doable for you.
💡 For more great tips, check out our post:
📕 And our Mediterranean Meal Planning Workbook
Q: Please share information on how to lower cholesterol on the Mediterranean diet.
Pam’s Answer:
Q: I don’t like Mediterranean foods. Do I have to eat only Greek food?
Pam’s Answer:
That's such a common misconception:
A lot of people think the Mediterranean diet is just about Greek, Italian, or Spanish food. But in reality, the Mediterranean region includes more than 20 countries — like Egypt, Morocco, Turkey, and Lebanon — each with its own rich and diverse food traditions.
At Fully Mediterranean, we focus on the principles of the Mediterranean diet — things like eating more plants, healthy fats, whole grains, and lean proteins — and show you how to apply them to any cuisine, including classic American favorites.
So no, you definitely don’t have to eat only Greek food to follow a Mediterranean-style diet. The beauty of it is how flexible and adaptable it really is.
Q: What about alcohol and cancer risk?
Pam’s Answer:
Q: Can you give us some tips for beginners? Where do we start?
Pam’s Answer:
It might seem intimidating to get started, but with a few simple swaps and additions, you will be on your way to a more balanced and nourishing way of eating.
Add more fruits and veggies to your meals and snacks
Swap red meat with fish
Swap butter with olive oil
Swap refined grains with whole grains and legumes
Swap sugar-sweetened beverages with water
Enjoy a “meatless” meal at least once a week
Engage in regular physical activity
Enjoy meals with friends and family
Transitioning to the Mediterranean diet doesn’t have to be difficult or a complete “overhaul.” It can be done slowly over time.
We recommend making small, consistent changes:
Try adding some spinach to your morning eggs
Enjoy an apple with peanut butter for a snack instead of chips
Order the salmon vs. the steak next time you go out to eat
Try sautéing your veggies in a little olive oil instead of butter
All of these small changes truly add up over time and can have big health benefits!
PURPOSEful next steps:
We hope these answers help you feel more confident and prepared to start the Mediterranean Diet.
Download our Step-by-Step Guide to starting the Mediterranean Diet.
Join our Substack community for just $5/month (billed annually)—that’s access to exclusive meal plans, expert advice, simple & satisfying Mediterranean recipes, tips, tricks, and so much more!
And for even more, check out our Living Fully Mediterranean Course (P.S. It’s 40% off for the rest of May! 🎉)
P.S. Want to learn more about Fully Mediterranean? Follow us on Instagram and check out our website for more recipes and Mediterranean diet insights.