If you have heard anything about the Mediterranean diet, chances are it's about one of the potential benefits that it can have on your health. Following this healthy-eating lifestyle may reduce your heart disease risk, help fight inflammation, and prevent cognitive decline, among other things.
Want to give it a try? These Mediterranean diet recipes will provide you with tons of healthy inspiration to get started. Because the Mediterranean diet is inspired by the dining habits of those living in countries surrounding the Mediterranean Sea, including Greece, Spain and Italy, you will find that these dishes are influenced by those regions in particular. That said, you will also see that these healthy dinners, lunches and breakfasts prioritize the best foods to eat on the Mediterranean diet — like tons of fruits and vegetables, whole grains, lean proteins and fatty (omega-3 rich) fish, extra-virgin olive oil and legumes.
The Mediterranean diet really isn't a diet in the traditional sense; it's more of a way of eating that focuses on fresh produce and lean proteins, and also a complete lifestyle that includes moving more naturally, slowing down to destress, and strengthening connections with family and friends. Since it's not a restrictive weight-loss plan, it makes maintaining good eating habits more sustainable in the long run.
A few examples of what you would find in a typical Mediterranean diet meal plan includes creamy chicken pasta, falafel bowls, air-fried salmon and healthy Greek yogurt and granola parfaits (which just happens to be one of our favorite Mediterranean diet breakfast recipes). But! There really are so many delicious, nutritious recipes you can enjoy while embracing the Mediterranean diet.
Editor's note: Weight loss, health and body image are complex subjects — before deciding to go on this diet, we invite you gain a broader perspective by reading our exploration into the hazards of diet culture. While the Mediterranean diet enjoys a rare level of widespread support from dietary experts, it's always best to consult with your healthcare provider before starting any new eating plan.
1
Creamy Chicken and Zoodle Spaghetti
Pasta is included, of course! This lifestyle emphasizes integrating more whole grains into your routine, so feel free to swap in whole-wheat noodles. For an extra nutrition boost, toss in some zoodles.
Get the Creamy Chicken and Zoodle Spaghetti recipe.
RELATED: 35 Best Zucchini Noodle Recipes When You Are Craving Zoodles
2
Roasted Shrimp, Tomatoes and Spinach
This low-calorie option doesn't compromise on satisfaction or flavor — thanks to a ton of produce (hello, caramelized onions, fennel and juicy tomatoes!), plus a sprinkle of sumac.
Get the Roasted Shrimp, Tomatoes and Spinach recipe.
RELATED: 50 Low-Calorie Meals That Seriously Pack In Flavor
3
Pork and Scallion Kebabs with Herbed Couscous
You'll want to memorize this side recipe: the combo of couscous, cucumbers, feta and fresh herbs can go with so many mains.
Get the Pork and Scallion Kebabs with Herbed Couscous recipe.
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4
Rice Cooker Chicken and Rice with Feta and Mint
Hear us out: You can (and should!) make a complete meal in your rice cooker. The chicken cooks on the steamer rack above the grains, and everything is done at the same time.
Get the Rice Cooker Chicken and Rice with Feta and Mint recipe.
SHOP: 6 Best Rice Cookers, According to Testing
5
Roasted Lamb Chops with Snap Pea Salad
The beauty of the Mediterranean Diet is that while you are featuring fish and lean proteins more often, you don't have to explicitly say "no" to meats like lamb.
Get the Roasted Lamb Chops with Snap Pea Salad recipe.
6
Air Fryer Falafel Salad
Homemade falafel in half an hour without the hassle of deep frying? You bet! This healthier recipe leverages your air fryer, so you can enjoy crisp falafel balls on a bed of greens.
Get the Air Fryer Falafel Salad recipe.
RELATED: 45 Healthy Air Fryer Recipes for Any Time of Day
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7
Roasted Mediterranean Shrimp Bowl
Load up a grain bowl with tons of Mediterranean flavors for the ultimate mix-and-match situation.
Get the Roasted Mediterranean Shrimp Bowl recipe.
RELATED: 30 Seriously Easy Shrimp Recipes
8
Air Fryer Salmon and Swiss Chard
This 25-minute dinner that doesn't dirty a single extra dish. (Win!)
Get the Air Fryer Salmon and Swiss Chard recipe.
RELATED: 15 Healthiest Fish to Eat, According to Registered Dietitians
9
Mediterranean Chicken Bowls
Loosely inspired by souvlaki, these chicken, tomato and couscous bowls can be served immediately for dinner or prepped and stashed in the fridge for easy lunches throughout the week.
Get the Mediterranean Chicken Bowls recipe.
RELATED: 70 Healthy Lunch Ideas for Seriously Delicious Midday Fuel
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10
Winter White Bean and Radicchio Salad
Turn any ol' dinner into a celebratory feast by serving this stunning side salad that is brimming with flavors thanks to heaps of parsley and bitter radicchio.
Get the Winter White Bean and Radicchio Salad recipe.
RELATED: 37 Delicious Healthy Salads That Are Fresh and Filling
11
Almond-Buckwheat Granola with Yogurt and Berries
Boost the health factor of your yogurt bowl by sprinkling on a protein-rich crunchy topping — made with a mix of buckwheat groats, almonds and cinnamon.
Get the Almond-Buckwheat Granola with Yogurt and Berries recipe.
RELATED: 36 Easy Breakfast Ideas to Start Your Day Off Right
12
Italian-Marinated Chicken
This herby Italian vinaigrette does double duty — it works as both a marinade for chicken breasts and a dressing to be drizzled all over sliced peppers, onions and cherry tomatoes.
Get the Italian-Marinated Chicken recipe.
RELATED: 60 Healthy Chicken Recipes Perfect for an Easy Weeknight Dinner
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13
Chicken with Stewed Peppers and Tomatoes
Sear paprika-rubbed chicken on a skillet, then nestle in a medley of onions, peppers and tomatoes, before popping the pan into the oven to finish the cooking process. One dish dinner, FTW.
Get the Chicken with Stewed Peppers and Tomatoes recipe.
14
Chickpea Salad with Smashed Cucumbers
One fun (healthy!) way to up the delish factor on your dishes is to include a variety of textures in the mix. Here, you have crunchy cucumbers and red onions, juicy cherry tomatoes, and creamy feta. Bonus: This dish actually tastes better once it sits for a few minutes, so it's the perfect side to prep-ahead when you're anticipating a busy week.
Get the Chickpea Salad with Smashed Cucumbers recipe.
RELATED: 55 Healthy Vegetarian Recipes for an Easy Weeknight Dinner
15
Creamy Kale Pasta
For a nut-free take on pesto, we swapped in cottage cheese. It adds creaminess and body (plus a good dose of protein!) and blends up well with baby kale and Parm. Toss it with whole-wheat or chickpea noodles to boost the fiber of this dish.
Get the Creamy Kale Pasta recipe.
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16
Air Fryer Salmon Flatbreads
If you're not the biggest fish fan, serve up the protein in creative — delicious! — ways.
Get the Air Fryer Salmon Flatbreads recipe.
17
Butter Bean Salad with Herby Vinaigrette
Upgrade a can of beans by tossing the legumes with sweet grape tomatoes and a quick herby vinaigrette. (P.S. Bring it to a backyard BBQ or toss it with lettuce for a seriously satisfying lunch.)
Get the Butter Bean Salad with Herby Vinaigrette recipe.
18
Oatmeal with Yogurt and Toasted Almonds
Give your oatmeal and update by simmering the oats with a splash of orange juice, topping off with creamy yogurt, toasted almonds and citrus zest, then a sprinkle of Aleppo pepper.
Get the Oatmeal with Yogurt and Toasted Almonds recipe.
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19
Herbed Bulgur Salad
Filled to the max with parsley and chives, this hearty grain side will bring a good dose of freshness to whatever else you're serving for dinner.
Get the Herbed Bulgur Salad recipe.
20
Sheet Pan Roasted Chicken
The beauty about a sheet pan dinner is that you can pop that pan in the oven and just wait for your meal to be ready for you. Easy, right?
Get the Sheet Pan Roasted Chicken recipe.
RELATED: 30 Best Sheet Pan Dinners That Make Cleanup a Breeze
