16:8 Diet
This balanced meal is ideal for the 16:8 eating window, providing lean protein, complex carbohydrates, healthy fats, and vegetables that deliver sustained energy and satiety. The nutrient-dense ingredients help meet daily nutritional needs within the compressed eating timeframe.
80/20 Diet
This recipe exemplifies the 80/20 principle with over 80% of ingredients being nutrient-dense whole foods including fresh fish, whole grain bulgur, vegetables, and herbs. The minimal use of olive oil and olives provides healthy fats while maintaining the focus on anti-inflammatory, fiber-rich ingredients.
Anti-Inflammatory Diet
This anti-inflammatory recipe features omega-3 rich fish, extra virgin olive oil, colorful vegetables, and anti-inflammatory herbs like garlic, basil, and parsley. It avoids processed foods and refined ingredients while emphasizing whole foods that reduce inflammation and support overall health.
Clean Eating
This clean eating recipe uses only whole, minimally processed ingredients including fresh fish, whole grain bulgur, fresh vegetables, herbs, and extra virgin olive oil. Every ingredient is recognizable in its natural form with no artificial additives, preservatives, or refined components.
DASH Diet
This DASH-compliant recipe features lean fish protein, whole grain bulgur, abundant vegetables, and uses herbs and spices for flavor instead of excessive salt. The healthy fats from olive oil and potassium-rich vegetables support heart health and blood pressure management.
Diabetic Diet
This diabetic-friendly recipe features lean protein, whole grain bulgur with fiber to slow glucose absorption, and plenty of non-starchy vegetables. The balanced macronutrients and low-glycemic ingredients support stable blood sugar levels while providing complete nutrition.
Gluten-Free Diet
This recipe is naturally gluten-free, using bulgur wheat which, despite its name, is actually a wheat product and would NOT be gluten-free. However, bulgur can be easily substituted with quinoa or rice to make this dish completely gluten-free while maintaining all other Mediterranean flavors and nutritional benefits.
Heart-Healthy Diet
This heart-healthy recipe features omega-3 rich cod, extra virgin olive oil, whole grains, and abundant vegetables while avoiding saturated fats, trans fats, and excessive sodium. The Mediterranean-style preparation supports cardiovascular health through anti-inflammatory ingredients and healthy cooking methods.
Intermittent Fasting
This nutrient-dense meal is ideal for eating windows during intermittent fasting, providing lean protein from cod, complex carbohydrates from bulgur, healthy fats from olive oil, and plenty of vegetables to support satiety and stable blood sugar throughout fasting periods.
Intuitive Eating
This recipe supports intuitive eating by offering a balanced, satisfying meal that honors both nutrition and taste preferences. It includes a variety of flavors and textures from the flaky cod, herbed bulgur, and vibrant relish, providing both nourishment and pleasure without restriction or guilt-inducing language.
Mayo Clinic Diet
This recipe follows Mayo Clinic Diet principles with lean fish protein, whole grain bulgur, abundant vegetables, and healthy fats from olive oil in appropriate portions. It emphasizes whole, unprocessed foods and avoids refined ingredients, supporting sustainable weight loss and overall health.
Mediterranean Diet
This recipe is a quintessential Mediterranean dish that emphasizes extra virgin olive oil, wild-caught fish, whole grains (bulgur), fresh vegetables, and herbs. It avoids processed ingredients and red meat while showcasing the healthy fats, lean protein, and plant-based components that define Mediterranean eating patterns.
MIND Diet
This MIND Diet-friendly recipe emphasizes brain-healthy ingredients including fatty fish rich in omega-3s, whole grains, leafy herbs, vegetables, berries (tomatoes), and olive oil as the primary fat. It avoids red meat, butter, and fried foods while supporting cognitive health through nutrient-dense Mediterranean ingredients.
Mindful Eating
This recipe is perfect for mindful eating with its variety of colors, textures, and aromas that engage multiple senses. The combination of flaky fish, nutty bulgur, juicy tomatoes, and fresh herbs encourages slow, conscious consumption and sensory appreciation of whole, minimally processed ingredients.
Weight Watchers
This recipe aligns with Weight Watchers principles by featuring lean protein (cod), whole grains in moderate portions, abundant non-starchy vegetables, and minimal added fats. The nutrient-dense ingredients and reasonable portions support weight management while remaining satisfying and flavorful.