As a busy single mother and full-time registered dietitian, I perceive that getting ready wholesome meals throughout a busy week can really feel like so much. However actual speak: it’s additionally among the finest methods to remain on monitor along with your well being and weight reduction targets (2). Having just a few simple Mediterranean recipes in your pocket may help.
You’ve in all probability heard the Mediterranean weight-reduction plan is likely one of the greatest on the market. US Information & World Report simply ranked it among the many greatest diets but once more. Fortunately, it’s additionally a manner of consuming that lends itself to quick, simple, home-cooked meals (1).
I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These simple Mediterranean recipes are excellent for nights while you’re on a good schedule however need to keep on monitor along with your targets. Plus, I’m sharing pro-tips to make them even easier. So, maintain studying for extra on the advantages of the Mediterranean weight-reduction plan and the yummy recipes.
The Mediterranean Weight loss plan and Weight Well being
With its emphasis on entire, flavorful meals, the Mediterranean weight-reduction plan helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).
Why is the Mediterranean weight-reduction plan so widespread?
The Mediterranean weight-reduction plan is praised by dietitians, scientists, and foodies as a result of it focuses on recent, healthful substances linked to good well being outcomes (1).
Melissa Jaeger, RD Head of Diet at MyFitnessPal, says this weight-reduction plan is so highly effective due to the entire meals it focuses on, together with (1):
Fruits
Greens
Entire grains
Seafood
Poultry
Additional-virgin olive oil
“The Mediterranean weight-reduction plan encourages a various consuming sample with all kinds of plant-based, fiber-rich meals,” says Jaeger. She additionally notes that it’s simpler to observe than many different diets as a result of it’s versatile and doesn’t prohibit any meals teams. That mentioned, pink meat and sweets are positively not staples of the Mediterranean weight-reduction plan (1).
The Mediterranean weight-reduction plan sample is related to tons of advantages, like (1):
Wholesome physique weight
Higher blood sugar
Diminished ldl cholesterol
Decrease blood stress
Sharp mind operate
Tips on how to make Mediterranean cooking simpler
Mediterranean cooking doesn’t must be sophisticated. Right here’s how I maintain it easy in my very own kitchen:
Batch cook dinner the fundamentals. Roast veggies, grill hen, and cook dinner massive batches of grains like quinoa and oatmeal. That manner, they’re able to go while you’re able to eat.
Use shortcut substances. Canned beans, pre-washed greens, rotisserie hen, and frozen veggies streamline prep when your schedule is tight.
Select one-pot or pan meals. Instruments like an Prompt Pot, sluggish cooker, and sheet pan lower down on prep and cleanup.
Information to the Mediterranean Weight loss plan: Advantages, Meals, and Way of life Habits
9 Straightforward Mediterranean Recipes
See one thing you want? Make it a recipe within the MyFitnessPal app to streamline monitoring the following time you eat it. You are able to do this for non-recipe-style meals you eat on repeat, too.
1. Sheet Pan Almond-Crusted Salmon With Inexperienced Beans
The Mediterranean weight-reduction plan embraces seafood and veggies, and also you get each on this recipe. I like a sheet pan meal as a result of there’s much less to scrub up! By utilizing salmon and two varieties of veggies (inexperienced beans and mushrooms), you get a flavor-filled meal with 8 grams of fiber and 30 grams of protein.
Although this meal takes solely 20 minutes of hands-on time, you possibly can pace issues up by utilizing ready-to-cook inexperienced beans.
You’ll be able to serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for further fiber. Be sure to trace any extras you add utilizing MyFitnessPal. Use the Voice Log characteristic to fast and simple logging of any further substances.
Serves: 4 | Serving Dimension: 1 salmon portion, 2/3 cup/130g greens
Diet (per serving): Energy: 311; Complete Fats: 13g; Saturated Fats: 2g; Monounsaturated Fats: 7g; Ldl cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g
2. Prompt Pot Rotini With Rooster and Bell Peppers
Pasta is a staple of the Mediterranean weight-reduction plan, nevertheless it’s usually eaten alongside veggies and protein as a substitute of as the primary course (1). This meal is filled with protein and veggies, making this center-stage pasta an ideal Mediterranean weight-reduction plan dinner.
Utilizing the Prompt Pot saves time—prep takes simply 10 minutes, and the remainder is hands-off. Whereas it cooks, use the time to prep snacks or veggies for the week forward.
Serves: 4 | Serving Dimension: 1 1/2 cups pasta combination
Diet (per serving): Energy: 407; Complete Fats: 11.2g; Saturated Fats: 2.5g; Monounsaturated Fats: 4.5g; Ldl 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 options tuna the way in which it’s eaten within the Mediterranean area–ready in olive oil as a substitute of mayonnaise (1). The recipe requires a slew of jarred veggies, akin to artichokes, roasted pink bell peppers, and pepperoncini. All instructed, you’ll get a half-serving of veggies on this open-faced sandwich.
Tuna is a superb supply of protein (this meal delivers 26 grams of protein) and omega-3 fat that help well being (1, 3).
The tuna salad could be prepped upfront and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Dimension: 1 cup of salad and 1 slice of bread
Diet (per serving): Energy: 365; Complete Fats: 15g; Saturated Fats: 2g; Monounsaturated Fats: 5g; Ldl cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g
4. One-Pan Loaded Cauliflower Nachos
Nachos may not be the very first thing to come back to thoughts while you consider simple Mediterranean weight-reduction plan recipes. However substances like cauliflower, legumes, Greek yogurt, hen, seasonings, and olive oil make it completely appropriate for the Mediterranean weight-reduction plan (1).
A lot of the substances, together with rotisserie hen, canned pinto beans, and store-bought pico de gallo (non-compulsory), are low-prep. The principle work comes from reducing the cauliflower. To avoid wasting time, purchase ready-to-cook or frozen cauliflower.
That is the right meal to fulfill your nacho cravings whereas nonetheless staying true to your well being targets. With 11 grams of fiber and 27 grams of protein–and a hearty serving measurement–you’re virtually assured to get comfortably full and keep that manner for hours (3).
Serves: 2 | Serving Dimension: 1/2 the pan
Diet (per serving): Energy: 380; Complete Fats: 19g; Saturated Fats: 5g; Monounsaturated Fats: 10g; Ldl cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g
In regards to the Consultants
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin skilled, media character, vitamin guide, and writer. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the guide Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa acquired a Bachelor of Arts in Diet (DPD) from the School of Saint Benedict and accomplished her dietetic internship by means of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Diet and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying provides salmon a crisp crust whereas holding the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal prepared in quarter-hour.
In case you don’t like peppery arugula, you possibly can use spring greens as a substitute. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal supplies a lot of Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to help your weight reduction and well being targets (3).
Serves: 2 | Serving Dimension: 1 salmon fillet and about 2 1/2 cups salad
Diet (per serving): Energy: 345; Complete Fats: 20g; Saturated Fats: 4g; Monounsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 501mg; Carbohydrate: 13g; Dietary Fiber: 9g; Sugar: 9g; Protein 26g
6. Spaghetti With Roasted Tomatoes & Shrimp
A great quantity of seafood is eaten on the Mediterranean weight-reduction plan (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal.
This dish is filled with 38 grams of protein. For extra fiber, use entire wheat or pulse-based pasta (akin to lentil or chickpea pasta) as a substitute of bizarre spaghetti.
Though this meal contains some veggies, I’d counsel serving it with a facet salad for extra veggie goodness.
Serves: 4 | Serving Dimension: 1 2/3 cups
Diet (per serving): Energy: 419; Complete Fats: 10g; Saturated Fats: 1g; Monounsaturated Fats: 5g; Ldl cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g
7. Rooster Shawarma Pita Pizzas
In case you’re a fan of pizza, you’ll respect this simple, protein-packed model that sticks to the rules of the Mediterranean weight-reduction plan (1).
Entire wheat pita serves as your simple pizza crust. It’s topped with rotisserie hen tossed in shawarma spices, hummus, and cheese.
This all-in-one simple Mediterranean recipe features a facet tomato-cucumber salad for the right of entirety.
Serves: 4 | Serving Dimension: 1 pizza
Diet (per serving): Energy: 409; Complete Fats: 13g; Saturated Fats: 4g; Monounsaturated Fats: 2g; Ldl cholesterol: 18mg; Sodium: 574mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 3g; Protein 25g
8. Excessive-Protein Rooster Salad
Rooster salad sounds about as American because it will get, however the substances–hen, entire 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 seven grams of fiber thanks to those substances.
Rotisserie hen or leftover hen breast is the time-saving hero right here. Meal prep the hen salad upfront, and also you’ll have high-protein sandwiches–or salads in the event you choose–for days!
Serves: 6 | Serving Dimension: 3/4 cup (about 5 ounces or 142 grams) + 2 slices entire grain bread + 1 medium lettuce leaf
Diet (per serving): Energy: 364; Complete Fats: 6g; Saturated Fats: 1g; Monounsaturated Fats: 1g; Ldl cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
9. Sluggish Cooker Rooster Tortilla Soup
Black beans, avocado, and hen breast are the Mediterranean weight-reduction plan hero substances of this meal (1).
The recipe couldn’t be easier. Toss some no-prep substances, akin to hen breasts, canned beans, and jarred salsa, into the sluggish cooker within the morning and are available dwelling to a scrumptious, protein- and fiber-filled dinner.
Professional tip: Make sufficient soup to get pleasure from leftovers for lunch. Attempt to decide on entire grain tortilla chips by searching for the phrases “entire grain corn” on the ingredient listing.
Serves: 4 | Serving Dimension: 1/4 recipe
Diet (per serving): Energy: 344; Complete Fats: 12g; Saturated Fats: 1g; Monounsaturated Fats: 3g; Ldl cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g
Regularly Requested Questions (FAQs)
What snacks are allowed on the Mediterranean weight-reduction plan?
Entire meals snacks can simply match right into a Mediterranean weight-reduction plan life-style (1). Produce picks, like recent vegatables and fruits and dried fruits, along with nuts, seeds, and entire grains are welcomed within the snack class on this consuming sample. Plus, small quantities of dairy meals, like plain Greek yogurt or modest quantities of cheese, are additionally included (1).
Is popcorn allowed on the Mediterranean weight-reduction plan?
Sure, popcorn followers, be at liberty to include this entire grain into your Mediterranean weight-reduction plan. Go for air-popped popcorn that’s seasoned with olive oil and a sprinkle of sea salt over these varieties which can be coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean weight-reduction plan?
A conventional Mediterranean weight-reduction plan wouldn’t depend on processed snacks, like chips or crackers, that come from a package deal (1). Nevertheless, with the increase in practical meals available on the market embracing the Mediterranean weight-reduction plan, there’s a little bit of a gray space. This implies occasionally (and moderately), entire grain based mostly chips or crackers, like 100% wheat, corn, or lentil based mostly crips, could also be loved.
What’s the Mediterranean weight-reduction plan method to snacking?
The Mediterranean weight-reduction plan is a way of life method to vitamin and wellness. “The Mediterranean weight-reduction plan encourages optimistic time for dinner behaviors, akin to slowing right down to get pleasure from your meal within the firm of others,” says Jaeger. So most Mediterranean cultures concentrate on these meals, not snacking between meals.
The Backside Line
Good snacking is feasible when following a Mediterranean weight-reduction plan. As an alternative of a standard packaged snack, flip to entire meals which can be wealthy in advanced carbohydrates, wholesome fat, plant-forward proteins and antioxidants to spherical out between-meal starvation (1). A easy Greek yogurt bowl paired with recent berries, chopped nuts, and even a drizzle of honey is a superb, Mediterranean weight-reduction plan snack possibility!
Let MyFitnessPal enable you to obtain your targets whereas optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks below 255 energy or these low-sugar snacks below 200 energy to fulfill a candy tooth to get you began. No matter you’re craving, we’ve bought you lined with a snack possibility that can give you the results you want on the Mediterranean weight-reduction plan!
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