16:8 Diet
This nutrient-dense meal is ideal for the 16:8 eating window, providing high-quality protein (35g), healthy fats for satiety, omega-3 fatty acids, and fiber-rich vegetables to sustain energy throughout the fasting period. The balanced macronutrients help meet daily nutritional needs within the compressed timeframe.
80/20 Diet
This recipe is 100% nutrient-dense whole foods including omega-3-rich fish, vegetables, healthy fats from avocado and olive oil, and tahini, making it an excellent choice for the 80% portion of the 80/20 Diet. Every ingredient provides substantial nutritional value without processed components.
Ancestral Diet
This recipe follows Ancestral Diet principles with wild-caught fish, fresh vegetables, and healthy fats from avocado and olive oil while completely excluding grains, legumes, dairy, and processed foods. The simple preparation and whole-food ingredients reflect traditional hunter-gatherer eating patterns.
Anti-Inflammatory Diet
This recipe is rich in anti-inflammatory ingredients including omega-3-rich swordfish, antioxidant-packed arugula and tomatoes, and healthy fats from avocado and olive oil. The addition of garlic and lemon provides additional anti-inflammatory compounds while avoiding processed foods and refined ingredients.
Atkins Diet
This recipe is Atkins-compliant with very low net carbs (under 10g per serving), high-quality protein from swordfish, and healthy fats from olive oil, avocado, and tahini. The dish completely avoids grains, sugar, and starchy vegetables while focusing on approved proteins and low-carb vegetables.
Clean Eating
This recipe exemplifies clean eating principles with 100% whole, unprocessed ingredients including fresh fish, vegetables, and minimally processed tahini and olive oil. Every ingredient is recognizable in its natural form with no artificial additives, preservatives, or refined ingredients.
DASH Diet
This recipe aligns with DASH Diet principles by featuring heart-healthy fish rich in omega-3s, abundant vegetables, minimal sodium (controlled at 1 tsp for 4 servings), and healthy fats from avocado and olive oil. The dish is naturally low in saturated fat and emphasizes fresh, whole ingredients that support cardiovascular health.
Diabetic Diet
This recipe is excellent for diabetic diets with low-glycemic ingredients including non-starchy vegetables, lean protein from fish, and healthy fats that support stable blood sugar levels. The dish contains approximately 8-10g net carbs per serving with high fiber and protein to minimize blood glucose spikes.
Evolutionary Diet
This recipe is fully compliant with Evolutionary Diet principles, featuring wild-caught fish, fresh vegetables, and healthy fats from avocado and olive oil. The dish completely avoids grains, legumes, dairy, and processed ingredients while emphasizing nutrient-dense, anti-inflammatory whole foods.
Flexible Dieting
This nutrient-dense recipe fits flexible dieting principles with trackable macros (approximately 35g protein, 15g fat, 8g carbs per serving) from whole-food sources. The recipe demonstrates how quality ingredients can fit into any macro plan while providing excellent nutrition.
Gluten-Free Diet
This recipe is naturally gluten-free, featuring fresh fish, vegetables, and whole-food ingredients without any wheat, barley, rye, or gluten-containing additives. All ingredients are naturally gluten-free, making it safe for those with celiac disease or gluten sensitivity.
Heart-Healthy Diet
This recipe is exceptionally heart-healthy, featuring omega-3-rich swordfish, monounsaturated fats from olive oil and avocado, and antioxidant-rich vegetables. The dish is naturally low in saturated fat, contains no trans fats, and uses controlled sodium while providing cardiovascular-protective nutrients.
High-Protein Diet
This recipe delivers approximately 35-40g of high-quality protein per serving from swordfish, making it excellent for high-protein diets. The lean fish protein is complemented by healthy fats and vegetables while avoiding refined carbohydrates and processed ingredients.
IIFYM (If It Fits Your Macros)
This recipe is ideal for IIFYM with clearly trackable macros: approximately 35g protein from swordfish, 15g healthy fats from avocado and tahini, and 8g net carbs from vegetables. The whole-food ingredients provide excellent nutrition while fitting flexible macro targets.
Intermittent Fasting
This nutrient-dense meal is ideal for intermittent fasting eating windows, providing high-quality protein from swordfish (approximately 35g per serving), healthy fats for satiety, omega-3 fatty acids, and fiber-rich vegetables to support stable blood sugar and sustained energy throughout fasting periods.
Intuitive Eating
This satisfying recipe honors both taste and nutrition with flavorful swordfish, creamy avocado-tahini sauce, and fresh vegetables that provide pleasure and nourishment. The balanced meal supports satisfaction and fullness without restriction or guilt-based language.
Ketogenic Diet
This is an excellent keto-friendly meal with high healthy fats from avocado, tahini, and olive oil, quality protein from swordfish, and minimal carbohydrates from low-carb vegetables like arugula. The macronutrient ratio aligns perfectly with ketogenic requirements (70-75% fat, 20-25% protein, 5-10% carbs) with net carbs estimated at 6-8g per serving.
Low-Carb Diet
With approximately 8-10g net carbs per serving from low-carb vegetables and avocado, this recipe fits perfectly within low-carb guidelines. The meal emphasizes protein from fish and healthy fats while avoiding all grains, starches, and high-carb ingredients.
Low-FODMAP Diet
This recipe can be made Low-FODMAP compliant by using garlic-infused olive oil instead of fresh garlic and limiting the portion of avocado and cherry tomatoes to Low-FODMAP serving sizes. Arugula, lemon, and tahini (in moderate amounts) are all Low-FODMAP friendly.
Low-Sodium Diet
This recipe can easily be made low-sodium by reducing or eliminating the added salt and relying on fresh herbs, lemon juice, and garlic for flavor. With fresh, unprocessed ingredients and no canned or processed components, the dish naturally contains minimal sodium while remaining flavorful.
Macro Diet
Perfect for macro tracking with approximately 35g protein, 15g fat, and 8g carbs per serving, this recipe provides balanced macronutrients from quality whole-food sources. The precise portions and simple ingredients make it easy to log and adjust to individual macro goals.
Mayo Clinic Diet
This recipe follows Mayo Clinic Diet guidelines with nutrient-dense whole foods including lean fish protein, abundant vegetables, healthy fats from olive oil and avocado, and appropriate portion sizes. The dish avoids processed ingredients and refined grains while supporting sustainable healthy eating.
Mediterranean Diet
This recipe perfectly embodies Mediterranean Diet principles with its emphasis on seafood (swordfish), extra virgin olive oil, fresh vegetables (arugula, cherry tomatoes), and heart-healthy fats from avocado and tahini. The dish avoids processed ingredients and red meat while highlighting the diet's signature ingredients like lemon, garlic, and fresh herbs.
MIND Diet
This recipe aligns perfectly with MIND Diet principles, featuring brain-healthy fatty fish rich in omega-3s, leafy greens (arugula), vegetables, nuts and seeds (tahini), and olive oil as the primary fat. The dish avoids butter, cheese, and fried foods while emphasizing neuroprotective ingredients.
Mindful Eating
This recipe is perfect for mindful eating with its diverse textures (flaky fish, creamy sauce, crisp arugula), vibrant colors, and aromatic ingredients that engage all senses. The whole-food ingredients and beautiful presentation encourage slow, conscious consumption and sensory appreciation.
Paleo Diet
This recipe is fully Paleo-compliant, featuring wild-caught fish, fresh vegetables, and healthy fats from avocado and olive oil while completely avoiding grains, legumes, dairy, and processed ingredients. The simple preparation and whole-food ingredients align perfectly with ancestral eating principles.
Paleolithic Diet
This recipe is perfectly Paleolithic-compliant with wild-caught fish, fresh vegetables, and healthy fats from avocado and olive oil while completely excluding grains, legumes, dairy, and processed foods. All ingredients could theoretically be hunted, fished, or gathered, aligning with pre-agricultural eating patterns.
Pegan Diet
This recipe aligns with Pegan Diet principles, featuring vegetables as a primary component (arugula and tomatoes), wild-caught fish as the protein, and healthy fats from avocado and olive oil. The dish is completely free of dairy, gluten, and processed ingredients while emphasizing low-glycemic, anti-inflammatory foods.
Primal Diet
This recipe is fully Primal-compliant with wild-caught fish, fresh vegetables, and healthy fats from avocado and olive oil while completely avoiding grains, legumes, refined sugars, and processed ingredients. The whole-food approach and quality ingredients align perfectly with Primal eating principles.
South Beach Diet
Perfect for South Beach Diet (all phases), this recipe features lean protein from fish, healthy fats from olive oil and avocado, and non-starchy vegetables while avoiding refined carbohydrates, added sugars, and processed foods. The low-glycemic ingredients support stable blood sugar levels.
Weight Watchers
This recipe follows Weight Watchers principles with lean protein from swordfish, abundant non-starchy vegetables, and controlled portions of healthy fats. The nutrient-dense ingredients and whole-food approach support weight management while remaining satisfying and flavorful.
Whole30
This recipe is fully Whole30-compliant, using only whole, unprocessed ingredients including wild-caught fish, fresh vegetables, compliant fats (olive oil, avocado), and tahini (sesame seed paste). The dish contains no added sugars, grains, legumes, dairy, or artificial ingredients.