February Mediterranean Meal Plan + Suggested Meal Prep + Grocery List

Are you ready for the February Mediterranean meal plan?

Are you ready for February’s Mediterranean meal plan?

Hi, Fully Mediterranean family. I have no idea where January went, but here we are in February! This month is always a big one for us because we celebrate Heart Health Month–a topic near and dear to our hearts (literally!). 

I hope you enjoyed our post on Transforming Your Heart Health With the Mediterranean Diet. The original research for the Mediterranean diet was based on lowering the risk of cardiovascular disease, so it was fundamental to where we are today for heart health. The key components of the eating pattern include heart-loving foods like omega-3-rich seafood, fiber-packed legumes, antioxidant-rich fruits and vegetables, and heart-healthy fats from olive oil and nuts. And here’s the best part: the research shows that nearly 80% of heart disease is preventable through diet and lifestyle choices. How amazing is that?

The Mediterranean diet has stood the test of time for its ability to nourish the body while reducing inflammation, improving cholesterol levels, and supporting overall heart function. By embracing this way of eating, we’re not just enjoying delicious food—we’re actively taking steps toward long-term health and disease prevention. How amazing is it that your food choices and portion sizes can actually prevent disease?  The power of food is fantastic! 

What’s Cooking This Month?

And now, let's get to the fun part–what we’re cooking this month! February is all about warm, comforting, heart-healthy meals, and I can’t wait for you to try them.

So many of you are trying to eat more fish/seafood but feel a bit intimidated about how to cook it properly. We have you covered with the easiest, most beautiful, full-proof recipe: Baked Salmon with Salsa Verde sauce. Slow-roasting the salmon makes it difficult to overcook the fish.  

I also know many of you are working on making breakfast a habit, and overnight oats are an effortless way to start. Our Raspberry Chia Seed Jam Overnight Oats are creamy, tangy, and the perfect morning pick-me-up. Plus, the raspberries add a little Valentine’s Day charm—delicious, high in fiber, and heart-healthy. The chia seed jam is a fun extra, perfect for topping ricotta toast, swirling into Greek yogurt, or even pairing with cheese for a sweet-savory twist. 

We are all about helping you with plant-based eating, so we have a fun viral copycat recipe - Erewhon Copycat Kale and White Bean Salad with Seeds. This dish is from the Los Angeles luxury grocery store, Erewhon. I had the pleasure of having lunch there last year, and it is kind of amazing - I could have spent hours combing the shelves, but I do not think Keith was up for it!  

And finally, with cold temperatures still lingering, we are featuring a cozy Sweet Potato Curry. Ready in 20 minutes, this quick and flavorful curry is sure to become your new favorite vegetarian dish. If you're looking to add more plant-based meals to your diet, this one is a perfect choice!