9 Easy Mediterranean Recipes Leave a comment

As a busy single mother and full-time registered dietitian, I perceive that making ready wholesome meals throughout a busy week can really feel like so much. However actual discuss: it’s additionally among the finest methods to remain on monitor together with your well being and weight reduction targets (2). Having just a few straightforward Mediterranean recipes in your pocket may also help.

You’ve most likely heard the Mediterranean weight loss program is among the greatest on the market. US News & World Report simply ranked it among the many greatest diets but once more. Fortunately, it’s additionally a method of consuming that lends itself to quick, straightforward, home-cooked meals (1). 

I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These straightforward Mediterranean recipes are excellent for nights whenever you’re on a decent schedule however need to keep on monitor together with your targets. Plus, I’m sharing pro-tips to make them even less complicated. So, maintain studying for extra on the advantages of the Mediterranean weight loss program and the yummy recipes.

The Mediterranean Weight-reduction plan and Weight Well being

With its emphasis on complete, flavorful meals, the Mediterranean weight loss program helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).

Why is the Mediterranean weight loss program so common?

The Mediterranean weight loss program is praised by dietitians, scientists, and foodies as a result of it focuses on recent, healthful substances linked to good well being outcomes (1). 

Melissa Jaeger, RD Head of Vitamin at MyFitnessPal, says this weight loss program is so highly effective due to the entire meals it focuses on, together with (1):

• Fruits
• Greens
• Complete grains
• Seafood 
• Poultry
• Further-virgin olive oil 

“The Mediterranean weight loss program encourages a various consuming sample with all kinds of plant-based, fiber-rich meals,” says Jaeger. She additionally notes that it’s simpler to comply with than many different diets as a result of it’s versatile and doesn’t prohibit any meals teams. That mentioned, purple meat and sweets are positively not staples of the Mediterranean weight loss program (1). 

The Mediterranean weight loss program sample is related to tons of advantages, like (1):

• Wholesome physique weight
• Higher blood sugar
• Lowered ldl cholesterol
• Decrease blood stress
• Sharp mind operate 

How you can make Mediterranean cooking simpler

Mediterranean cooking doesn’t must be sophisticated. Right here’s how I maintain it easy in my very own kitchen:

• Batch cook dinner the fundamentals. Roast veggies, grill rooster, and cook dinner massive batches of grains like quinoa and oatmeal. That method, they’re able to go whenever you’re able to eat.
• Use shortcut substances. Canned beans, pre-washed greens, rotisserie rooster, and frozen veggies streamline prep when your schedule is tight.
• Select one-pot or pan meals. Instruments like an Instantaneous Pot, gradual cooker, and sheet pan lower down on prep and cleanup. 

9 Straightforward Mediterranean Recipes

See one thing you want? Make it a recipe within the MyFitnessPal app to streamline monitoring the subsequent time you eat it. You are able to do this for non-recipe-style meals you eat on repeat, too.

1. Sheet Pan Almond-Crusted Salmon With Inexperienced Beans

The Mediterranean weight loss program embraces seafood and veggies, and also you get each on this recipe. I like a sheet pan meal as a result of there’s much less to wash up! By utilizing salmon and two sorts of veggies (inexperienced beans and mushrooms), you get a flavor-filled meal with 8 grams of fiber and 30 grams of protein.

Although this meal takes solely 20 minutes of hands-on time, you may velocity issues up through the use of ready-to-cook inexperienced beans. 

You may serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for further fiber. Be certain to trace any extras you add utilizing MyFitnessPal. Use the Voice Log characteristic to fast and simple logging of any further substances. 

Serves: 4 | Serving Dimension: 1 salmon portion, 2/3 cup/130g greens

Vitamin (per serving): Energy: 311; Complete Fats: 13g; Saturated Fats: 2g; Monounsaturated Fats: 7g; Ldl cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g

2. Instantaneous Pot Rotini With Rooster and Bell Peppers

Pasta is a staple of the Mediterranean weight loss program, however it’s usually eaten alongside veggies and protein as a substitute of as the primary course (1). This meal is filled with protein and veggies, making this center-stage pasta an ideal Mediterranean weight loss program dinner.

Utilizing the Instantaneous Pot saves time—prep takes simply 10 minutes, and the remaining is hands-off. Whereas it cooks, use the time to prep snacks or veggies for the week forward.

Serves: 4 | Serving Dimension: 1 1/2 cups pasta combination

Vitamin (per serving): Energy: 407; Complete Fats: 11.2g; Saturated Fats: 2.5g; Monounsaturated Fats: 4.5g; Ldl cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g

3. Toast With Mediterranean Tuna Salad

This 20-minute meal options tuna the best way it’s eaten within the Mediterranean area–ready in olive oil as a substitute of mayonnaise (1). The recipe requires a slew of jarred veggies, reminiscent of artichokes, roasted purple bell peppers, and pepperoncini. All advised, you’ll get a half-serving of veggies on this open-faced sandwich. 

Tuna is a good supply of protein (this meal delivers 26 grams of protein) and omega-3 fat that help well being (1, 3). 

The tuna salad might be prepped upfront and added to toast or salad greens at lunchtime.

Serves: 2 | Serving Dimension: 1 cup of salad and 1 slice of bread

Vitamin (per serving): Energy: 365; Complete Fats: 15g; Saturated Fats: 2g; Monounsaturated Fats: 5g; Ldl cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g

4. One-Pan Loaded Cauliflower Nachos

Nachos may not be the very first thing to return to thoughts whenever you consider straightforward Mediterranean weight loss program recipes. However substances like cauliflower, legumes, Greek yogurt, rooster, seasonings, and olive oil make it completely appropriate for the Mediterranean weight loss program (1).

Many of the substances, together with rotisserie rooster, canned pinto beans, and store-bought pico de gallo (elective), are low-prep. The principle work comes from slicing the cauliflower. To save lots of time, purchase ready-to-cook or frozen cauliflower.

That is the right meal to fulfill your nacho cravings whereas nonetheless staying true to your well being targets. With 11 grams of fiber and 27 grams of protein–and a hearty serving measurement–you’re virtually assured to get comfortably full and keep that method for hours (3).

Serves: 2 |  Serving Dimension: 1/2 the pan

Vitamin (per serving): Energy: 380; Complete Fats: 19g; Saturated Fats: 5g; Monounsaturated Fats: 10g; Ldl cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g

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Concerning the Specialists

Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet skilled, media persona, diet advisor, and writer. Cassetty is a former diet director for Good Housekeeping and the co-author of the e-book Sugar Shock.

Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa acquired a Bachelor of Arts in Vitamin (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Vitamin and Dietetics.

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5. Air Fryer Salmon With Arugula-Berry Salad

Air frying provides salmon a crisp crust whereas preserving the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal prepared in quarter-hour. 

If you happen to don’t like peppery arugula, you may use spring greens as a substitute. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.

This meal gives a number of Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to help your weight reduction and well being targets (3).

Serves: 2 | Serving Dimension: 1 salmon fillet and about 2 1/2 cups salad

Vitamin (per serving): Energy: 345; Complete Fats: 20g; Saturated Fats: 4g; Monounsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 501mg; Carbohydrate: 13g; Dietary Fiber: 9g; Sugar: 9g; Protein 26g

6. Spaghetti With Roasted Tomatoes & Shrimp

quantity of seafood is eaten on the Mediterranean weight loss program (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal. 

This dish is filled with 38 grams of protein. For extra fiber, use complete wheat or pulse-based pasta (reminiscent of lentil or chickpea pasta) as a substitute of abnormal spaghetti.

Though this meal consists of some veggies, I’d counsel serving it with a aspect salad for extra veggie goodness.

Serves: 4 | Serving Dimension: 1 2/3 cups

Vitamin (per serving): Energy: 419; Complete Fats: 10g; Saturated Fats: 1g; Monounsaturated Fats: 5g; Ldl cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g

7. Rooster Shawarma Pita Pizzas

If you happen to’re a fan of pizza, you’ll admire this straightforward, protein-packed model that sticks to the ideas of the Mediterranean weight loss program (1).

Complete wheat pita serves as your straightforward pizza crust. It’s topped with rotisserie rooster tossed in shawarma spices, hummus, and cheese. 

This all-in-one straightforward Mediterranean recipe features a aspect tomato-cucumber salad for the right completion.

Serves: 4 | Serving Dimension: 1 pizza

Vitamin (per serving): Energy: 409; Complete Fats: 13g; Saturated Fats: 4g; Monounsaturated Fats: 2g; Ldl cholesterol: 18mg; Sodium: 574mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 3g; Protein 25g

8. Excessive-Protein Rooster Salad

Rooster salad sounds about as American because it will get, however the substances–rooster, complete grain bread, Greek yogurt, apples, and grapes–make it Mediterranean diet-friendly (1). Plus, this meal serves up a hefty 34 grams of protein and seven grams of fiber thanks to those substances. 

Rotisserie rooster or leftover rooster breast is the time-saving hero right here. Meal prep the rooster salad upfront, and also you’ll have high-protein sandwiches–or salads should you desire–for days! 

Serves: 6 | Serving Dimension: 3/4 cup (about 5 ounces or 142 grams) + 2 slices complete grain bread + 1 medium lettuce leaf

Vitamin (per serving): Energy: 364; Complete Fats: 6g; Saturated Fats: 1g; Monounsaturated Fats: 1g; Ldl cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g

9. Gradual Cooker Rooster Tortilla Soup

Black beans, avocado, and rooster breast are the Mediterranean weight loss program hero substances of this meal (1). 

The recipe couldn’t be less complicated. Toss some no-prep substances, reminiscent of rooster breasts, canned beans, and jarred salsa, into the gradual cooker within the morning and are available dwelling to a scrumptious, protein- and fiber-filled dinner. 

Professional tip: Make sufficient soup to get pleasure from leftovers for lunch. Strive to decide on complete grain tortilla chips by searching for the phrases “complete grain corn” on the ingredient listing. 

Serves: 4 | Serving Dimension: 1/4 recipe

Vitamin (per serving): Energy: 344; Complete Fats: 12g; Saturated Fats: 1g; Monounsaturated Fats: 3g; Ldl cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g

Continuously Requested Questions (FAQs)

The Backside Line

Sensible snacking is feasible when following a Mediterranean weight loss program. As a substitute of a standard packaged snack, flip to complete meals which are wealthy in complicated carbohydrates, wholesome fat, plant-forward proteins and antioxidants to spherical out between-meal starvation (1). A easy Greek yogurt bowl paired with recent berries, chopped nuts, and even a drizzle of honey is a good, Mediterranean weight loss program snack possibility! 

Let MyFitnessPal enable you to obtain your targets whereas optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks underneath 255 energy or these low-sugar snacks underneath 200 energy to fulfill a candy tooth to get you began. No matter you’re craving, we’ve acquired you lined with a snack possibility that may give you the results you want on the Mediterranean weight loss program!

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