As a busy single mother and full-time registered dietitian, I perceive that making ready wholesome meals throughout a busy week can really feel like rather a lot. However actual speak: it’s additionally top-of-the-line methods to remain on monitor along with your well being and weight reduction targets (2). Having a couple of straightforward Mediterranean recipes in your pocket may also help.
You’ve in all probability heard the Mediterranean food regimen is without doubt one of the finest on the market. US Information & World Report simply ranked it among the many finest diets but once more. Fortunately, it’s additionally a method of consuming that lends itself to quick, straightforward, home-cooked meals (1).
I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These straightforward Mediterranean recipes are excellent for nights if 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, hold studying for extra on the advantages of the Mediterranean food regimen and the yummy recipes.
The Mediterranean Weight loss program and Weight Well being
With its emphasis on complete, flavorful meals, the Mediterranean food regimen helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).
Why is the Mediterranean food regimen so fashionable?
The Mediterranean food regimen is praised by dietitians, scientists, and foodies as a result of it focuses on recent, healthful elements linked to good well being outcomes (1).
Melissa Jaeger, RD Head of Vitamin at MyFitnessPal, says this food regimen 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 food regimen 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 limit any meals teams. That mentioned, crimson meat and sweets are undoubtedly not staples of the Mediterranean food regimen (1).
The Mediterranean food regimen sample is related to tons of advantages, like (1):
- Wholesome physique weight
- Higher blood sugar
- Decreased ldl cholesterol
- Decrease blood strain
- Sharp mind perform
Learn how to make Mediterranean cooking simpler
Mediterranean cooking doesn’t should be difficult. Right here’s how I hold it easy in my very own kitchen:
- Batch prepare dinner the fundamentals. Roast veggies, grill hen, and prepare dinner massive batches of grains like quinoa and oatmeal. That method, they’re able to go if you’re able to eat.
- Use shortcut elements. 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 Instantaneous Pot, sluggish cooker, and sheet pan reduce down on prep and cleanup.
9 Simple 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 food regimen 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 wash 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 may velocity issues up by utilizing ready-to-cook inexperienced beans.
You may serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for further fiber. Be certain to trace any extras you add utilizing MyFitnessPal. Use the Voice Log function to fast and straightforward logging of any further elements.
Serves: 4 | Serving Measurement: 1 salmon portion, 2/3 cup/130g greens
Vitamin (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. Instantaneous Pot Rotini With Hen and Bell Peppers
Pasta is a staple of the Mediterranean food regimen, but it surely’s typically eaten alongside veggies and protein as an alternative of as the primary course (1). This meal is full of protein and veggies, making this center-stage pasta an ideal Mediterranean food regimen dinner.
Utilizing the Instantaneous Pot saves time—prep takes simply 10 minutes, and the remaining is hands-off. Whereas it cooks, use the time to prep snacks or veggies for the week forward.
Serves: 4 | Serving Measurement: 1 1/2 cups pasta combination
Vitamin (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 an alternative of mayonnaise (1). The recipe requires a slew of jarred veggies, similar to artichokes, roasted crimson bell peppers, and pepperoncini. All informed, you’ll get a half-serving of veggies on this open-faced sandwich.
Tuna is a good supply of protein (this meal delivers 26 grams of protein) and omega-3 fat that help well being (1, 3).
The tuna salad may be prepped upfront and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Measurement: 1 cup of salad and 1 slice of bread
Vitamin (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 won’t be the very first thing to come back to thoughts if you consider straightforward Mediterranean food regimen recipes. However elements like cauliflower, legumes, Greek yogurt, hen, seasonings, and olive oil make it completely appropriate for the Mediterranean food regimen (1).
Many of the elements, together with rotisserie hen, canned pinto beans, and store-bought pico de gallo (non-obligatory), are low-prep. The principle work comes from reducing the cauliflower. To save lots of 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 dimension–you’re virtually assured to get comfortably full and keep that method for hours (3).
Serves: 2 | Serving Measurement: 1/2 the pan
Vitamin (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 Specialists
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet knowledgeable, media character, diet guide, and writer. Cassetty is a former diet director for Good Housekeeping and the co-author of the ebook Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship by means of Iowa State College. In Could 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Vitamin and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying offers salmon a crisp crust whereas maintaining the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal prepared in quarter-hour.
When you don’t like peppery arugula, you may use spring greens as an alternative. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal gives numerous 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 Measurement: 1 salmon fillet and about 2 1/2 cups salad
Vitamin (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 superb quantity of seafood is eaten on the Mediterranean food regimen (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal.
This dish is full of 38 grams of protein. For extra fiber, use complete wheat or pulse-based pasta (similar to lentil or chickpea pasta) as an alternative of bizarre spaghetti.
Though this meal consists of some veggies, I’d counsel serving it with a aspect salad for extra veggie goodness.
Serves: 4 | Serving Measurement: 1 2/3 cups
Vitamin (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. Hen Shawarma Pita Pizzas
When you’re a fan of pizza, you’ll recognize this straightforward, protein-packed model that sticks to the rules of the Mediterranean food regimen (1).
Entire wheat pita serves as your straightforward pizza crust. It’s topped with rotisserie hen tossed in shawarma spices, hummus, and cheese.
This all-in-one straightforward Mediterranean recipe features a aspect tomato-cucumber salad for the right of entirety.
Serves: 4 | Serving Measurement: 1 pizza
Vitamin (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 Hen Salad
Hen salad sounds about as American because it will get, however the elements–hen, complete 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 elements.
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 should you choose–for days!
Serves: 6 | Serving Measurement: 3/4 cup (about 5 ounces or 142 grams) + 2 slices complete grain bread + 1 medium lettuce leaf
Vitamin (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. Gradual Cooker Hen Tortilla Soup
Black beans, avocado, and hen breast are the Mediterranean food regimen hero elements of this meal (1).
The recipe couldn’t be easier. Toss some no-prep elements, similar to hen breasts, canned beans, and jarred salsa, into the sluggish cooker within the morning and are available residence to a scrumptious, protein- and fiber-filled dinner.
Professional tip: Make sufficient soup to take pleasure in leftovers for lunch. Attempt to decide on complete grain tortilla chips by searching for the phrases “complete grain corn” on the ingredient record.
Serves: 4 | Serving Measurement: 1/4 recipe
Vitamin (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 food regimen?
Entire meals snacks can simply match right into a Mediterranean food regimen life-style (1). Produce picks, like recent vegetables and fruit and dried fruits, along with nuts, seeds, and complete 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 food regimen?
Sure, popcorn followers, be happy to include this complete grain into your Mediterranean food regimen. Go for air-popped popcorn that’s seasoned with olive oil and a sprinkle of sea salt over these varieties which might be coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean food regimen?
A conventional Mediterranean food regimen wouldn’t depend on processed snacks, like chips or crackers, that come from a package deal (1). Nevertheless, with the growth in practical meals in the marketplace embracing the Mediterranean food regimen, there’s a little bit of a gray space. This implies now and again (and sparsely), complete grain based mostly chips or crackers, like 100% wheat, corn, or lentil based mostly crips, could also be loved.
What’s the Mediterranean food regimen strategy to snacking?
The Mediterranean food regimen is a way of life strategy to diet and wellness. “The Mediterranean food regimen encourages optimistic time for dinner behaviors, similar to slowing all the way down to take pleasure in your meal within the firm of others,” says Jaeger. So most Mediterranean cultures deal with these meals, not snacking between meals.
The Backside Line
Sensible snacking is feasible when following a Mediterranean food regimen. As a substitute of a standard packaged snack, flip to complete meals which might be wealthy in complicated 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 good, Mediterranean food regimen snack choice!
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 acquired you coated with a snack choice that may be just right for you on the Mediterranean food regimen!
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