A Guide to the Best Mediterranean Diet Recipes [Free PDF]

What’s not to love about foods rich in nutrients, flavor, and can help you in your weight loss diet? Say hello to the Mediterranean diet, ranked as the best overall diet in 2024 for the 7th consecutive year by the US News & World Report [1].

So why is it so highly recommended, and how can you incorporate it into your meal plan? We answer all your questions along with a list of delicious recipes in the form of a free PDF!

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional foods and eating habits of Greece, Southern Italy, and other countries surrounding the Mediterranean Sea. It is a well-balanced diet that primarily centers around vegetables, fruits, lean proteins, and healthy fats.

The culture of Mediterranean eating also involves sharing meals together, consuming a moderate amount of wine with your meals, cooking locally grown, seasonal foods, and favoring herbs and spices over salt to add flavor to food [2]. In general, this healthy diet focuses on the types of food being consumed and eating patterns rather than following a very restrictive strategy.

Mediterranean Diet For Weight loss

There are multiple reasons for how following the Mediterranean diet can naturally help with weight loss. It includes nutrient-dense foods like vegetables, legumes, nuts, whole grains, seafood, and healthy fats that cultivate good eating habits. When taken in appropriate portion sizes that create a calorie deficit and combined with effective workouts, it can pave the way for losing weight.

A systematic review conducted on obese individuals showed how the Mediterranean diet proved to have greater weight loss results compared to a low-carb and low-fat diet. A non-restrictive diet is also easier to maintain, and so it can be easier to manage and maintain weight over a long period of time [3]. As the diet is inclusive of high-fiber food it can be very filling, and the healthy fats that are a part of it help prevent heart diseases that lead to obesity [4].

→ Determine if you’re in a healthy weight category for your height, try our Free BMI Calculator!

Other Benefits of Mediterranean Diet

Aside from helping with weight management, the Mediterranean diet also bears other useful health benefits.

Healthier Blood Sugar Levels

The Mediterranean diet helps in decreasing insulin resistance, which helps regulating and maintaing healthy blood sugar levels [5]. It is also proven to reduce the risk of type 2 diabetes [6].

Lower Risk of Heart Disease

A 2013 study by Johns Hopkins researchers revealed how a Mediterranean diet, when combined with an active lifestyle, offered protection against heart diseases by slowing down the build-up of plaque in artery walls. Omega 3s found in the diet’s food are low in saturated fats and also aid in protecting an individual from heart disease.

Better Gut Health

The Mediterranean diet contains food rich in fiber, vitamins, minerals, and antioxidants. These are shown to increase gut permeability, promote healthy digestion and even reduce the risk of inflammation and colon cancer. [7]

Improved Brain Function

This diet is proven to protect individuals from dementia and a general decline in brain functions [8]. It is also known to protect against memory decline and other cognitive functions [9].

Foods to Consider for the Mediterranean Diet Meal Plan

Before jumping to the list of delicious recipes for a Mediterranean dish, it is important to know the types of food that go into meal planning for this way of eating.

• What you can eat regularly (daily servings): Vegetables, fruits, whole grains bread and cereals, nuts, legumes, seeds, extra virgin olive oil, fish and other seafood.
• What you can eat moderately (daily – weekly): Red wine, cheese, yogurt, and lean protein which includes chicken, eggs, and turkey
• What you need to limit or avoid (occasionally): Highly processed foods and meat, alcohol, red meat, sugary drinks, and food with added sugar.

You may also like:

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10 Best Mediterranean Diet Recipes [Free PDF]

Here we finally have a list of delicious recipes to help you follow the Mediterranean diet, and these have been categorized into breakfast, lunch, and dinner meal ideas for your convenience. You can refer to these easily by downloading our handy PDF tool that features these ideas for Mediterranean dishes. Whether as a weight loss diet or for other benefits, its surely worth a shot after consulting your personal physician.

3 Breakfast Recipes

These three tasty vegetarian recipes can be a healthy boost you need to energize yourself first thing in the morning.

Egg White Omelet with Seasonal Vegetables:

Ingredients:

• 3-4 egg whites
• 1 cup seasonal, fresh veggies (spinach, bell peppers, tomatoes, etc.)
• 1 tbsp olive oil or cooking spray
• Salt and pepper to taste
• Optional: herbs, cheese, or spices

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat. Add chopped vegetables and sauté for 3-5 minutes; season with salt and pepper.
2. In a bowl, whisk egg whites with a pinch of salt and pepper.
3. Pour egg whites over the sautéed vegetables. Cook on medium-low for 3-4 minutes until set.
4. Gently fold the omelet in half and cook for another minute. Slide onto a plate and enjoy!

Avocado Toast and Greek Yogurt with Honey:

Ingredients:

• Avocado Toast:
  • 1 ripe avocado
  • 2 slices whole-grain bread
  • Salt and pepper
  • Optional toppings: red pepper flakes, lemon juice, cherry tomatoes, feta cheese
• Greek Yogurt:
  • 1 cup Greek yogurt
  • 1-2 tablespoons honey
  • Optional: nuts or fresh fruit

Instructions:

• Avocado Toast:
  1. Toast the bread.
  2. Mash the avocado; season with salt, pepper, and optional lemon juice. Spread on toast and add toppings.
• Greek Yogurt:
  1. Mix Greek yogurt with honey and top with nuts or fruit.

Enjoy together for a nutritious meal!

Tahini Banana Shakes:

Ingredients:

• 2 ripe bananas
• 2 tablespoons tahini
• 1 cup milk (dairy or non-dairy)
• 1 tablespoon honey or maple syrup (optional)
• ½ teaspoon vanilla extract
• Ice cubes (optional)

Instructions:

1. In a blender, combine bananas, tahini, milk, honey (if using), vanilla extract, and ice cubes.
2. Blend until smooth and creamy.
3. Pour into glasses and enjoy immediately!

3 Lunch Recipes

Featuring traditional dishes as well as some modern salads, these lunch recipes will fill you up just right for a midday meal.

You may also like:

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Spinach and Feta Stuffed Chicken:

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1 cup feta cheese, crumbled
• 1/2 cup cream cheese, softened
• 2 cloves garlic, minced
• 1 tsp dried oregano
• Salt and pepper
• Olive oil

Instructions

1. Preheat to 375°F (190°C).
2. Make the filling by mixing spinach, feta, cream cheese, garlic, oregano, salt, and pepper.
3. Pound chicken breasts to 1/2 inch thick; season with salt and pepper.
4. Place filling in each breast, fold sides, and secure with toothpicks.
5. Heat olive oil in an oven-safe skillet over medium-high heat. Sear chicken for 3-4 minutes per side.
6. Transfer to the oven and bake for 20-25 minutes until cooked through (165°F internal temp). Let rest, then slice and enjoy.

Shakshuka:

Ingredients

• 2 tbsp extra virgin olive oil
• 1 onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• 1 tsp paprika
• 1 can (28 oz) crushed tomatoes
• Salt and pepper
• 4-6 eggs
• Fresh parsley or cilantro, for garnish
• Feta cheese (optional)

Instructions

1. In a skillet, heat olive oil over medium heat.
2. Cook onion and bell pepper until soft. Add garlic, cumin, and paprika; cook for 1 minute.
3. Stir in crushed tomatoes; season and simmer for 10-15 minutes.
4. Make wells in sauce, crack in eggs, cover, and cook until set (5-8 minutes).
5. Top with parsley/cilantro and feta, if desired. Enjoy with crusty bread!

Loaded Chickpea Salad:

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/2 cup feta cheese, crumbled (optional)
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tbsp lemon juice
• Salt and pepper, to taste

Instructions

1. In a large bowl, mix chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, feta, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
3. Pour dressing over the salad and toss to combine.
4. Enjoy immediately or chill for 30 minutes for better flavor.

For more protein alternatives like chickpea:

A Guide To The 10 Best Vegetarian Protein Sources

4 Dinner Recipes

These dinner diet recipes are bursting with both flavors and nutritional value and are bound to keep you coming for more. They’re best enjoyed when shared across the dinner table, Mediterranean style!

Eggplant Rollatini with Lentil Salad:

Ingredients for Eggplant Rollatini

• 1 large eggplant, sliced lengthwise
• 1 cup ricotta cheese
• 1 cup spinach, chopped
• 1 cup marinara sauce
• 1/2 cup mozzarella cheese, shredded
• 1/4 cup Parmesan cheese
• Olive oil, salt, and pepper

Ingredients for Lentil Salad

• 1 cup cooked lentils
• 1/2 cucumber, diced
• 1 bell pepper, diced
• 1/4 red onion, finely chopped
• 1/4 cup parsley, chopped
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• Salt and pepper

Instructions for Eggplant Rollatini

1. To 375°F (190°C).
2. Brush eggplant slices with olive oil, season, and grill or roast until soft.
3. Make the filling by mixing ricotta, spinach, salt, and pepper.
4. Fill eggplant slices, roll them up, and place in a baking dish. Top with marinara and mozzarella.
5. Add Parmesan and bake for 20-25 minutes.

Instructions for Lentil Salad

1. Mix lentils, cucumber, bell pepper, onion, and parsley.
2. Whisk together olive oil, vinegar, salt, and pepper; pour over salad and toss

Enjoy the combination of Eggplant Rollatini with Lentil Salad!

Baked Trout with Roasted Vegetables:

Ingredients

• 2 trout fillets
• 2 cups mixed vegetables (e.g., bell peppers, zucchini, carrots)
• 1/2 cup olives (green or black), pitted and halved
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 lemon (sliced)
• Salt and pepper
• Fresh herbs (e.g., parsley or thyme), for garnish

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss mixed vegetables and olives with olive oil, garlic, salt, and pepper. Spread on a baking sheet.
3. Place trout fillets on top of the vegetables. Season with salt and pepper, and top with lemon slices.
4. Roast in the oven for 15-20 minutes, or until the trout is cooked through and flakes easily.
5. Garnish with fresh herbs and enjoy!

Quinoa Stuffed Bell Peppers with Pine Nuts:

Ingredients

• 4 bell peppers
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 cup diced tomatoes
• 1/2 cup toasted pine nuts
• 1/2 onion, chopped
• 2 cloves garlic, minced
• 1 tsp cumin
• Salt and pepper
• Fresh herbs, for garnish

Instructions

1. Preheat oven to 375°F (190°C).
2. Boil quinoa and broth, then simmer for 15 minutes.
3. Sauté onion and garlic; add tomatoes, cumin, salt, and pepper. Combine quinoa with the veggies, and pine nuts.
4. Fill bell peppers with the mixture. Cover and bake for 25-30 minutes.
5. Garnish with fresh herbs and serve. Add a side of brown rice if you’d like!

Seared Scallops with Sautéed Kale:

Ingredients

• 1 lb scallops, patted dry
• 2 cups kale, chopped
• 2 tbsp olive oil, divided
• 2 cloves garlic, minced
• Salt and pepper
• Lemon wedges, for serving

Instructions

1. Heat 1 tbsp olive oil in a skillet over medium-high heat. Season scallops with salt and pepper, then sear for 2-3 minutes per side until golden. Remove and set aside.
2. In the same skillet, add remaining olive oil and garlic; cook until fragrant. Add kale, season with salt and pepper, and sauté until wilted (about 5 minutes).
3. Plate the kale and top with scallops. Serve with lemon wedges.

Final Thoughts

We hope that this article has given you sufficient insight into the world of Mediterranean diet, and enough motivation to follow it! Remember to always consult your physician if you’re facing any side effects from following a new diet. For more tips on how you can follow an active and healthy lifestyle, check out the JustFit app!