Having trouble finding Mediterranean diet recipes for a full week’s menu? Check out these 21 quick and easy heart-healthy (and wallet-friendly) meals.
And if you’re looking for an even faster and more affordable way to eat on the Mediterranean diet, let us do the meal prep for you with our Mediterranean diet plan! Get fresh meals delivered straight to your door every week, no cooking or shopping required.
Table of Contents
Breakfast
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–Caprese Avocado Toast
–
–Blueberry Muffins
–Tahini Apple Toast
–Mango Strawberry Smoothie
–Smoked Salmon Waffles
Lunch
–Chicken, Broccoli, Tomato, Quinoa Bowl
–Herb Portobello Turkey Burgers
–Spaghetti Squash Pasta
–Garlicky Greens with Harissa Yogurt
–Healthy Shrimp Scampi
–Mediterranean Tuna Salad
–
Dinner
–Turkey Meatballs
–20 Minute White Bean Soup
–Grilled Balsamic Chicken with Olive Tapenade
–Coconut Cod Stew with Rice
–Tilapia Fish Tacos
–
–Broiled Spanish Mackerel
Breakfast
Egg in a Hole Peppers & Salsa
Calories: 385 Fat: 19.5g Total Carbs: 14.2g
Net Carbs: 8.3g Fiber: 5.9g Protein: 15.1g
“Egg in a hole” traditionally involves cutting a hole in bread or toast and grilling an egg in the center on a skillet. Replacing the toast with bell pepper rings makes this recipe more Mediterranean diet friendly.
Caprese Avocado Toast
Calories: 329 Fat: 12g Total Carbs: 25g
Net Carbs: 17g Fiber: 8g Protein: 12g
Refreshing basil on delicious, toasted bread is balanced with the acidity of tomato and balsamic glaze. Out of any of these Mediterranean diet recipes, this is a popular breakfast option because it has a great balance of flavors.
Spinach & Feta Wrap
Calories: 154 Fat: 9g Total Carbs: 17g
Net Carbs: 12g Fiber: 5g Protein: 3g
Nothing’s faster than a wrap! Stuff with fresh arugula, mozzarella, avocado, and basil for a refreshing morning on-the-go Mediterranean breakfast.
Blueberry Muffins
Calories: 204 Fat: 14.6g Total Carbs: 14.9g
Net Carbs: 12.9g Fiber: 52.9g Protein: 5.8g
Blueberries are packed with antioxidants, vitamins, and low in sugar. These muffins use blueberries and other low-carb options like almond and coconut flour for a healthy muffin Mediterranean diet recipe.
Tahini Apple Toast
Calories: 198 Fat: 8.6g Total Carbs: 26g
Net Carbs: 22g Fiber: 4g Protein: 7g
Tahini is a paste made from sesame seeds, making it a great way to incorporate more anti-inflammatory foods into your diet.
Mango Strawberry Smoothie
Calories: 156 Fat: 1g Total Carbs: 33g
Net Carbs: 30g Fiber: 3g Protein: 7g
Though higher in carbs, this is a healthy option because it uses whole fruits, Greek yogurt, turmeric, and ginger which all support the Mediterranean diet.
Smoked Salmon Waffles
Calories: 320 Fat: 14g Total Carbs: 31g
Net Carbs: 30g Fiber: 1g Protein: 17g
These are savory waffles made from red onion, dill, flour, and milk (remember, dairy and white flour should be limited on the Mediterranean diet!) and topped with capers and salmon.
Lunch
Chicken, Broccoli, Tomato Quinoa Bowl
Calories: 481 Fat: 23g Total Carbs: 45g
Net Carbs: 30g Fiber: 7g Protein: 24g
Quinoa is a great high protein choice to fill you up. Combined with roasted broccoli, tomato, and grilled chicken, this bowl is a lot of energy packed into one meal.
Herb Portobello Turkey Burgers
Calories: 340 Fat: 25g Total Carbs: 13.8g
Net Carbs: 9.4g Fiber: 4.4g Protein: 27.9g
Mediterranean diet recipes with a high amount of fat may sound bad, but they are usually good fats! This burger has 4 grams of saturated fat and is low in carbohydrates and sugar because it uses portobello mushrooms for buns instead of bread.
Spaghetti Squash Pasta
Calories: 260 Fat: 16g Total Carbs: 25g
Net Carbs: 18g Fiber: 7g Protein: 7g
Spaghetti made from shredded squash can satisfy those pasta cravings without packing too much of a caloric punch.
Garlicky Greens with Harissa Yogurt
Calories: 289 Fat: 7.2g Total Carbs: 24g
Net Carbs: 15g Fiber: 9g Protein: 23g
Leeks, broccoli, dill, and kale make up the “greens” part of this dish while garlic, lemon juice, and chili bring the flavorful garnish.
Healthy Shrimp Scampi
Calories: 378 Fat: 8g Total Carbs: 41g
Net Carbs: 35g Fiber: 6g Protein: 38g
Shrimp scamp is a buttery, garlicky lunch option that is easy to make in under an hour.
Mediterranean Tuna Salad
Calories: 361 Fat: 23g Total Carbs: 4g
Net Carbs: 3g Fiber: 1g Protein: 34g
This recipe doesn’t use mayonnaise, but it does have a tangy citrus lemon herb dressing and mixed with fresh veggies for a refreshing crunch.
Spicy Cauliflower Rice & Ground Turkey
Calories: 443 Fat: 31g Total Carbs: 18g
Net Carbs: 11g Fiber: 7g Protein: 28g
Enjoy as a small side dish or chow down an entire bowl! Mediterranean diet recipes are elevated using the spices in this dish including turmeric, cumin, garlic, and paprika.
Dinner
Turkey Meatballs
Calories: 328 Fat: 22g Total Carbs: 2g
Net Carbs: 2g Fiber: 0g Protein: 30g
These meatballs take 10 minutes to prep and 10 minutes to cook for a tasty dish ready in under half an hour.
20 Minute White Bean Soup
Calories: 356 Fat: 21g Total Carbs: 33g
Net Carbs: 24g Fiber: 9g Protein: 11g
This recipe is also gluten-free and vegan, so it makes a great crossover recipe for other dietary needs.
Grilled Balsamic Chicken with Olive Tapenade
Calories: 431 Fat: 32g Total Carbs: 10g
Net Carbs: 9g Fiber: 1g Protein: 23g
Chicken is high in protein and can be incorporated occasionally into your Mediterranean diet recipes. Just make sure it’s lean, white meat with as much fat trimmed off as possible!
Coconut Curry Cod Stew with Rice
Calories: 382 Fat: 11.3g Total Carbs: 49.5g
Net Carbs: 44.2g Fiber: 5.3g Protein: 19.2g
Cod is a cheaper fish option to fuel your fatty fish requirements. This dish is paired with sweet potatoes and rice seasoned with curry powder, ginger, and garlic.
Tilapia Fish Tacos
Calories: 309 Fat: 6g Total Carbs: 33g
Net Carbs: 31g Fiber: 2g Protein: 29g
Use whole wheat tortillas as a healthier taco option for this delicious fish taco recipe!
Creamy Butternut & Apple Soup
Calories: 202 Fat: 7g Total Carbs: 37g
Net Carbs: 28g Fiber: 9g Protein: 3g
This soup is loaded with fiber and lots of nutrients and guaranteed to help you finish your day with a hearty meal.
Broiled Spanish Mackerel
Calories: 259 Fat: 20.9g Total Carbs: 3g
Net Carbs: 2.7g Fiber: 1.3g Protein: 16.2g
Follow this recipe for a fast and nutritious dinner that’s ready in 15 minutes! Just marinate your fillet with paprika, lemon, pepper, and olive oil and broil to perfection.
