Fully Mediterranean
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Fully Mediterranean makes the mediterranean diet work for you. Offering in person classes, videos, and meal plans to help you outsmart disease and thrive!
Reclaim your kitchen, reclaim your dining table, reclaim your outlook on food. Registered dietitian Pam Fullenweider brings nutrition and a culinary experience directly to your home. Together, you’ll discover how your personal food story leads to a new and healthy way to cook, to eat, and to share wonderful food with your family and friends every day. The Clever Kitchen offers an ideal way to chan
08/08/2026
Check out ‘What’s In Season’ for August🌱
Fresh, juicy fruit and bright, colorful vegetables!🍑🍅🍉
What are you making this weekend?
I don’t know about you, but every time I go to the Farmers’ Market, I tell myself I’m just going to grab a few things…👀
Then I spot the tomatoes. The peaches smell amazing. Someone is handing out samples of sweet corn🍅🍑🌽
One of my favorite things about shopping this time of year is letting the season decide what’s on the menu.
This week also happens to be National Farmers Market Week, so I thought it would be fun to turn it into a little challenge.
Take $40 to your local Farmers’ Market and see how many meals you can build from what’s in season. Skip the detailed grocery list for just one trip. See what you end up picking up!
See what else is in season for August and Farmers’ Market friendly recipes over on Subtstack!
🔗 member.fullymediterranean.com
08/04/2026
🎉 Birthday Giveaway! 🎉
In celebration of Pam’s birthday, we’re giving one lucky winner an annual Fully Mediterranean Substack membership and one of Pam’s favorite kitchen tools – completely free!
Here’s how to enter:
✅ Follow Pam Fullenweider on Instagram
✅ Subscribe to Pam Fullenweider on Substack
✅ Like this post
✅ Tag 2 friends in the comments
✨ Bonus: Share this post to your stories and tag Pam Fullenweider for 3 extra entries!
The winner will receive:
• An annual membership to the Fully Mediterranean substack, with expert-backed guidance to lower your long-term health risk, monthly meal plans & grocery lists, done for you, and real tools to build habits that protect your health long-term.
• A Hudson Grace White Ceramic Berry Bowl. This beautiful colander gently washes and dries berries, tomatoes, and small vegetables, and stores well in the fridge!
Entries close at 6pm CDT on August 5, and the winner will be announced August 6!
Good luck!💙
Sunday reset, meet your match: the kitchen reset🍅🔪
New Substack post is live (link in bio🔗) with the science behind why your environment matters more than willpower
The Mediterranean secret to living longer isn’t just the olive oil.. It’s your dinner table🍽️
New post is live! Comment below for the link to get the full story📖
Travel season is here and whether you are hopping on a plane, packing up the car or relaxing at the beach with friends, we know staying true to your healthy habits can sometimes feel like a challenge. And especially when things don’t go as planned! So we are sharing our best strategies to help keep you feeling energized and at your best! Check out our Substack for more tips!
Make it Mediterranean: The Lobster Niçoise Salad🥗🦞
Comment “LOBSTER” below for the full recipe!
I recently took a very special trip to Maine with my family — yes it was a vacation, but it actually felt like a vacation☀️
Slow, not rushed, enjoying each other’s company and all the yummy food that Maine has to offer
So that’s what this week’s CTMW is bringing to you, a little piece of Maine: The Lobster Niçoise Salad
It checks all the Mediterranean boxes:
- Omega-3’s and lean protein from the lobster
- High-fiber colorful vegetables
- Heart-healthy white wine vinaigrette
.and just in time for summer🥗🦞
Comment “RECIPE” below to have it sent straight to your inbox📥
07/18/2026
Swipe for what’s actually in our travel bag this summer☀️🧳
From the water bottle we never travel without to the eye patches that save us after a red-eye — plus our go-to podcasts & audiobooks for when the seatback movies just aren’t cutting it🎧📖
Our travel favorites, one flight at a time✈️
What’s in YOUR travel bag?
Full list (+ links) on the Fully Mediterranean Substack
You can find the link in our bio!
07/04/2026
Happy Fourth of July ❤️🤍💙
Today, we’re celebrating our beautiful country, spending time with loved ones, and giving thanks for the freedoms we enjoy.
We’re also remembering the lives lost one year ago in the devastating Texas Hill Country floods.
Our hearts remain with every family, every first responder, and every community forever changed by that day. We especially remember the 27 campers and counselors of Camp Mystic, lovingly known as Heaven’s 27, whose lives continue to inspire kindness, courage, and a commitment to making summer camps safer for generations to come.
Today, as we celebrate our nation and remember those who lost their lives sacrificing for it, including those whose lives were lost in the Hill Country, we’re reminded to hug our people tighter, never take time together for granted, and show up however we can for those who need us most.
Wishing you a safe, meaningful, and hope-filled Fourth of July.
With love,
Pam and the Fully Mediterranean Team
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