Eat like the Greeks and reap a wide range of health benefits!
Chances are good that by now, you’ve heard of the Mediterranean diet, but perhaps you’re not quite sure what it is. Below, we’ll give you the details, show you the benefits, and even provide you with some of our best Mediterranean diet recipes we have on the site!
Not only will eating like the Greeks enable you to reap some long-term health benefits, but it will also allow you to enjoy some flavorful and delicious Mediterranean diet recipes while you’re at it!
The Benefits of Going Mediterranean
Research shows that individuals who follow a Mediterranean-style diet have better health outcomes. Many diseases can be prevented and even aided by following this lifestyle. These include heart disease, high cholesterol, high triglycerides, type 2 diabetes, inflammatory diseases such as arthritis, and even mental diseases like Alzheimer’s and dementia. And while this diet is technically a “diet,” it is very inclusive of many amazing foods (even a glass of wine every now and then!)
Mediterranean Diet 101
The Mediterranean diet is based on the traditional diets of Italian and Greek cultures (as well as many of the surrounding countries). It mainly consists of lots of fruits, vegetables, nuts, seeds, whole grains, seafood, olive oil, herbs, and spices. Some other additions include lean proteins from poultry and low-fat dairy. Certain items are to be eaten in smaller amounts, including red meat, processed foods, and added sugar.
The Best Mediterranean Diet Recipes
While there is not one specific way to live a Mediterranean lifestyle, we’ve put together a list of our favorite Mediterranean diet recipes that fit within the lifestyle– and even offer some amazing Mediterranean flavors.
Breakfast
Eating a nutritious breakfast has been shown to control cravings and avoid overeating throughout the rest of the day! All of these breakfast options are nutritious and loaded with flavor:
1. Mediterranean Egg White Frittata
This decadent frittata is so beautiful and filled with amazing Mediterranean ingredients.
2. Greek Egg Muffins
Looking for a healthy meal prep option? These Greek egg muffins are perfect for an on-the-go Mediterranean breakfast.
3. Hummus Breakfast Bowl
A unique savory option, this hummus breakfast bowl packs protein and healthy fats– perfect for a Med-style dish.
4. Avocado and Poached Egg Quinoa Bowl
Healthy fats, lean protein, and whole grains all give you an energizing boost to keep you going all day!
5. Souffle Omelet with Mushrooms
Soft, fluffy, and savory, this souffle omelet is so delicious and filled with healthy proteins and nutrients.
6. Wild Blueberry, Mint, and Flax Seed Smoothie
Healthy fats from things like flax, antioxidants from blueberries, and herbaceous flavors like mint perfectly fit this Mediterranean theme. Try this smoothie for a delicious breakfast or even a snack!
Lunch
A healthy and satisfying lunch is a great way to keep your energy up and fight off mid-day snack cravings. These lunch options are all Mediterranean-friendly and super scrumptious!
7. Mediterranean Tuna Salad
Seafood is a staple in the Mediterranean diet, so this tuna salad definitely fits the bill! Enjoy over a bed of lettuce or in between two slices of whole-grain bread!
8. Greek Pita Sandwich
Pitas are a fantastic way to get your healthy grains in, especially because this recipe calls for whole wheat! And you can find lots of veggies and healthy fats in this pita pocket.
9. Mediterranean Quinoa Bowl with Spiced Tofu
Looking for some vegetarian Mediterranean lunch options? Try this spiced tofu and quinoa bowl, full of amazing ingredients and flavor!
10. Mediterranean Chicken Kofta Wrap
Try this grab-and-go kofta wrap, high in protein and packed with lots of healthy veggies!
11. Mediterranean Eggplant Wrap
Another delicious Greek wrap, this vegetarian choice offers tons of fiber and antioxidants from eggplant as well as delicious and herbaceous flavors.
12. Mediterranean Chopped Salad with Salmon, Cucumber, and Mint
Here’s a simple salad to try! This dish is the perfect Mediterranean go-to due to the omega-3-rich salmon, nutrient-rich veggies, and beneficial herbs.
13. Greek Chicken Meatballs and Yogurt Dill Sauce
Here’s a unique Mediterranean dish, high in lean protein from chicken and Greek yogurt!
14. Whole Wheat Pita Pizza
This personal pizza is perfectly portioned and packed with nutritious ingredients with an interesting twist on the classic pita.
Dinner
There’s no better way to finish off the day than with a delicious and healthy dinner. All of these options are wildly nutritious and loaded with Greek flavor!
15. Mediterranean Greek Salmon with Orzo
Orzo originates from Italy; however, it is also very popular in Greece and is widely used in Mediterranean and Middle Eastern cuisine. We’ve paired it with protein and omega-3-rich salmon to create a fantastic, healthy combination.
16. Greek Chicken Kebabs
Kebabs are a classic Mediterranean method of cooking, and this recipe does not hold back on amazing beneficial ingredients like lean chicken breast and antioxidant-rich vegetables.
17. Mediterranean Angel Hair Pasta
Good news: Mediterraneans love pasta! Enjoy this delectable pasta while sticking to your Mediterranean lifestyle.
18. Grilled Eggplant Burgers
Ready for an amazing vegetarian dinner made with nutritious veggies, whole grains, and delicious cheese? These burgers will do the trick while supporting your goals!
19. Mediterranean Style Fried Rice
Try this healthy, Mediterranean-styled spin on a classic take-out dish. Your taste buds (and the rest of your body) won’t regret it!
20. Slow Cooker Mediterranean Lentil Soup
Looking for a delicious soup to fit into your Mediterranean lifestyle? This lentil soup is the perfect fit!
21. Greek Stuffed Peppers with Tzatziki Sauce
We love delicious stuffed peppers- and this Greek version is just perfect. It even comes with a delicious homemade Tzatziki sauce!
Snacks and Sides
If you need a little more volume in your diet, these healthy snacks and sides are the perfect solution!
22. 6-Ingredient Mediterranean Salad
Here’s a very simple and super healthy side salad to pair with any main course (especially the ones listed above!)
23. Turkey and Avocado Roll-Ups
Always on the lookout for new and healthy snack ideas? These turkey and avocado roll-ups are high in protein and healthy fats– perfect to tide you over until your next meal!
24. Frozen Yogurt with Fresh Fruit Salad and Mint
The Mediterranean Diet puts lots of emphasis on fresh, colorful fruits. Here’s a delicious dessert that has just that!
25. Loaded Greek Sweet Potato Fries
These oven-baked sweet potato fries combine delicious Greek ingredients for a flavorful side dish that you just have to try.
26. Curry Greek-Style Yogurt Dip
While curry powder is traditionally found in Indian cuisine, it also makes an appearance in many Greek dishes. It has many health benefits, and when mixed with Greek yogurt, it makes a perfectly healthy dip that fits into the Mediterranean lifestyle.
27. Citrus and Walnut Salad
Citrus fruits and nuts are widely used in Mediterranean cuisines. This dish has all of those flavors as well as many beneficial nutrients from these delicious ingredients
28. Lemon Yogurt Cake
A decadent, tangy dessert that fits your Mediterranean lifestyle? Yes, please! Try this Mediterranean-inspired, healthy dessert for your next festivity!
Bonus: Make your own Greek yogurt for these recipes and check out all of these other interesting ways to use Greek yogurt.
Stay Up-to-Date on the Latest Recipes
If you enjoyed our best Mediterranean diet recipes, you might also like to try:
- Braised Mediterranean Chicken
- Mediterranean Salmon Burger
- One Pot Turkey Sausage and Mediterranean Quinoa
- Mediterranean Stuffed Chicken Breast
- Mediterranean Quinoa-Stuffed Baked Tomatoes
For more of the best Mediterranean Diet recipes, subscribe to our eNewsletter. You’ll get a ton of great recipes (along with workout plans and informational posts) emailed right to your inbox.
You can also head on over to our Facebook, Instagram, and Pinterest to stay up to date on the latest and greatest that Skinny Ms has to share!
