As a busy single mom and full-time registered dietitian, I understand that preparing healthy meals during a hectic week can feel like a lot. But real talk: it’s also one of the best ways to stay on track with your health and weight loss goals (2). Having a few easy Mediterranean recipes in your pocket can help.
You’ve probably heard the Mediterranean diet is one of the best out there. US News & World Report just ranked it among the best diets yet again. Luckily, it’s also a way of eating that lends itself to fast, easy, home-cooked meals (1).
I’ve rounded up nine high-protein Mediterranean-inspired recipes. These easy Mediterranean recipes are perfect for nights when you’re on a tight schedule but want to stay on track with your goals. Plus, I’m sharing pro-tips to make them even simpler. So, keep reading for more on the benefits of the Mediterranean diet and the yummy recipes.
The Mediterranean Diet and Weight Health
With its emphasis on whole, flavorful foods, the Mediterranean diet supports your health while also making healthy eating feel less restrictive and more satisfying (1).
Why is the Mediterranean diet so popular?
The Mediterranean diet is praised by dietitians, scientists, and foodies because it focuses on fresh, wholesome ingredients linked to good health outcomes (1).
Melissa Jaeger, RD Head of Nutrition at MyFitnessPal, says this diet is so powerful because of the whole foods it focuses on, including (1):
- Fruits
- Vegetables
- Whole grains
- Seafood
- Poultry
- Extra-virgin olive oil
“The Mediterranean diet encourages a diverse eating pattern with a wide variety of plant-based, fiber-rich foods,” says Jaeger. She also notes that it’s easier to follow than many other diets because it’s flexible and doesn’t restrict any food groups. That said, red meat and sweets are definitely not staples of the Mediterranean diet (1).
The Mediterranean diet pattern is associated with tons of benefits, like (1):
- Healthy body weight
- Better blood sugar
- Reduced cholesterol
- Lower blood pressure
- Sharp brain function
How to make Mediterranean cooking easier
Mediterranean cooking doesn’t have to be complicated. Here’s how I keep it simple in my own kitchen:
- Batch cook the basics. Roast veggies, grill chicken, and cook big batches of grains like quinoa and oatmeal. That way, they’re ready to go when you’re ready to eat.
- Use shortcut ingredients. Canned beans, pre-washed greens, rotisserie chicken, and frozen veggies streamline prep when your schedule is tight.
- Choose one-pot or pan meals. Tools like an Instant Pot, slow cooker, and sheet pan cut down on prep and cleanup.
You might also like
Guide to the Mediterranean Diet: Benefits, Foods, and Lifestyle Habits
9 Easy Mediterranean Recipes
See something you like? Make it a recipe in the MyFitnessPal app to streamline tracking the next time you eat it. You can do this for non-recipe-style meals you eat on repeat, too.
1. Sheet Pan Almond-Crusted Salmon With Green Beans
The Mediterranean diet embraces seafood and veggies, and you get both in this recipe. I love a sheet pan meal because there’s less to clean up! By using salmon and two types of veggies (green beans and mushrooms), you get a flavor-filled meal with 8 grams of fiber and 30 grams of protein.
Though this meal takes only 20 minutes of hands-on time, you could speed things up by using ready-to-cook green beans.
You can serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for extra fiber. Make sure to track any extras you add using MyFitnessPal. Use the Voice Log feature to quick and easy logging of any extra ingredients.
Serves: 4 | Serving Size: 1 salmon portion, 2/3 cup/130g vegetables
Nutrition (per serving): Calories: 311; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g
2. Instant Pot Rotini With Chicken and Bell Peppers
Pasta is a staple of the Mediterranean diet, but it’s often eaten alongside veggies and protein instead of as the main course (1). This meal is packed with protein and veggies, making this center-stage pasta a perfect Mediterranean diet dinner.
Using the Instant Pot saves time—prep takes just 10 minutes, and the rest is hands-off. While it cooks, use the time to prep snacks or veggies for the week ahead.
Serves: 4 | Serving Size: 1 1/2 cups pasta mixture
Nutrition (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; 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 features tuna the way it’s eaten in the Mediterranean region–prepared in olive oil instead of mayonnaise (1). The recipe calls for a slew of jarred veggies, such as artichokes, roasted red bell peppers, and pepperoncini. All told, you’ll get a half-serving of veggies in this open-faced sandwich.
Tuna is a great source of protein (this meal delivers 26 grams of protein) and omega-3 fats that support health (1, 3).
The tuna salad can be prepped in advance and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Size: 1 cup of salad and 1 slice of bread
Nutrition (per serving): Calories: 365; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g
4. One-Pan Loaded Cauliflower Nachos
Nachos might not be the first thing to come to mind when you think of easy Mediterranean diet recipes. But ingredients like cauliflower, legumes, Greek yogurt, chicken, seasonings, and olive oil make it perfectly suitable for the Mediterranean diet (1).
Most of the ingredients, including rotisserie chicken, canned pinto beans, and store-bought pico de gallo (optional), are low-prep. The main work comes from cutting the cauliflower. To save time, buy ready-to-cook or frozen cauliflower.
This is the perfect meal to satisfy your nacho cravings while still staying true to your health goals. With 11 grams of fiber and 27 grams of protein–and a hearty serving size–you’re practically guaranteed to get comfortably full and stay that way for hours (3).
Serves: 2 | Serving Size: 1/2 the pan
Nutrition (per serving): Calories: 380; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying gives salmon a crisp crust while keeping the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal ready in 15 minutes.
If you don’t like peppery arugula, you could use spring greens instead. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal provides lots of Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to support your weight loss and health goals (3).
Serves: 2 | Serving Size: 1 salmon fillet and about 2 1/2 cups salad
Nutrition (per serving): Calories: 345; Total Fat: 20g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 501mg; Carbohydrate: 13g; Dietary Fiber: 9g; Sugar: 9g; Protein 26g
6. Spaghetti With Roasted Tomatoes & Shrimp
A good amount of seafood is eaten on the Mediterranean diet (1). In this case, shrimp and tomatoes are roasted on the same sheet pan for a weeknight-easy meal.
This dish is packed with 38 grams of protein. For more fiber, use whole wheat or pulse-based pasta (such as lentil or chickpea pasta) instead of ordinary spaghetti.
Although this meal includes some veggies, I’d suggest serving it with a side salad for more veggie goodness.
Serves: 4 | Serving Size: 1 2/3 cups
Nutrition (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g
7. Chicken Shawarma Pita Pizzas
If you’re a fan of pizza, you’ll appreciate this easy, protein-packed version that sticks to the principles of the Mediterranean diet (1).
Whole wheat pita serves as your easy pizza crust. It’s topped with rotisserie chicken tossed in shawarma spices, hummus, and cheese.
This all-in-one easy Mediterranean recipe includes a side tomato-cucumber salad for the perfect finishing touch.
Serves: 4 | Serving Size: 1 pizza
Nutrition (per serving): Calories: 409; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 18mg; Sodium: 574mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 3g; Protein 25g
8. High-Protein Chicken Salad
Chicken salad sounds about as American as it gets, but the ingredients–chicken, whole 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 7 grams of fiber thanks to these ingredients.
Rotisserie chicken or leftover chicken breast is the time-saving hero here. Meal prep the chicken salad in advance, and you’ll have high-protein sandwiches–or salads if you prefer–for days!
Serves: 6 | Serving Size: 3/4 cup (about 5 ounces or 142 grams) + 2 slices whole grain bread + 1 medium lettuce leaf
Nutrition (per serving): Calories: 364; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
9. Slow Cooker Chicken Tortilla Soup
Black beans, avocado, and chicken breast are the Mediterranean diet hero ingredients of this meal (1).
The recipe couldn’t be simpler. Toss some no-prep ingredients, such as chicken breasts, canned beans, and jarred salsa, into the slow cooker in the morning and come home to a delicious, protein- and fiber-filled dinner.
Pro tip: Make enough soup to enjoy leftovers for lunch. Try to choose whole grain tortilla chips by looking for the words “whole grain corn” on the ingredient list.
Serves: 4 | Serving Size: 1/4 recipe
Nutrition (per serving): Calories: 344; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g
Frequently Asked Questions (FAQs)
What snacks are allowed on the Mediterranean diet?
Whole food snacks can easily fit into a Mediterranean diet lifestyle (1). Produce picks, like fresh fruits and vegetables and dried fruits, in addition to nuts, seeds, and whole grains are welcomed in the snack category in this eating pattern. Plus, small amounts of dairy foods, like plain Greek yogurt or modest amounts of cheese, are also included (1).
Is popcorn allowed on the Mediterranean diet?
Yes, popcorn fans, feel free to incorporate this whole grain into your Mediterranean diet. Opt for air-popped popcorn that is seasoned with olive oil and a sprinkle of sea salt over those varieties that are coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean diet?
A traditional Mediterranean diet would not rely on processed snacks, like chips or crackers, that come from a package (1). However, with the boom in functional foods on the market embracing the Mediterranean diet, there is a bit of a grey area. This means on occasion (and in moderation), whole grain based chips or crackers, like 100% wheat, corn, or lentil based crips, may be enjoyed.
What is the Mediterranean diet approach to snacking?
The Mediterranean diet is a lifestyle approach to nutrition and wellness. “The Mediterranean diet encourages positive meal time behaviors, such as slowing down to enjoy your meal in the company of others,” says Jaeger. So most Mediterranean cultures focus on these meals, not snacking between meals.
The Bottom Line
Smart snacking is possible when following a Mediterranean diet. Instead of a traditional packaged snack, turn to whole foods that are rich in complex carbohydrates, healthy fats, plant-forward proteins and antioxidants to round out between-meal hunger (1). A simple Greek yogurt bowl paired with fresh berries, chopped nuts, and even a drizzle of honey is a great, Mediterranean diet snack option!
Let MyFitnessPal help you achieve your goals while optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks under 255 calories or these low-sugar snacks under 200 calories to satisfy a sweet tooth to get you started. Whatever you’re craving, we’ve got you covered with a snack option that will work for you on the Mediterranean diet!
The post 9 Easy Mediterranean Recipes appeared first on MyFitnessPal Blog.
