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Healthy Mediterranean Diet Recipes

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The best healthy Mediterranean diet recipes, including lunches, dinners, salads, and sides with high-protein and meal prep options on a budget!

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We’re sharing the best healthy Mediterranean diet recipes and food ideas for lunch and dinner, including yummy salads and side dishes.

Find low-calorie, low-carb, high-protein, vegan, and vegetarian options to suit every diet plan and preference, plus recipes that are perfect for meal prep.

From light and fresh seafood, couscous, and rice dishes to hearty chicken dinners, stews, and casseroles, there’s something for everyone on this list!

Easy Mediterranean Diet Recipes

Main Dishes

Salads

Sides

Mediterranean Diet Guidelines

The Mediterranean diet is a heart-healthy eating plan inspired by the traditional foods and lifestyle of people living in countries bordering the Mediterranean Sea.

Known for its emphasis on fresh, whole foods, this diet promotes long-term health, weight management, and reduced risk of chronic diseases. Here’s how to embrace the Mediterranean way of eating:

  1. Focus on Fresh, Whole Foods – Aim to fill half your plate with fresh fruits and vegetables and choose whole grains like brown rice, quinoa, farro, and barley instead of refined grains.
  2. Healthy Fats are Key – Olive oil is the primary fat source in the Mediterranean diet. Use it generously for cooking, dressings, or drizzling over dishes to enhance flavor. Also try nuts like almonds, walnuts, chia seeds, and flaxseeds.
  3. Incorporate Lean Proteins – Aim for at least two servings of fish or seafood per week, focusing on fatty fish like salmon, sardines, and mackerel, which are rich in omega-3 fatty acids. Chicken, turkey, eggs, and legumes (lentils, beans, chickpeas) are also great sources of lean protein to regularly include in meals.
  4. Limit Red Meat and Dairy – Limit red meat consumption to a few times a month, and focus on lean cuts. Opt for moderate amounts of dairy, such as Greek yogurt and cheese, preferably in their most natural form.
  5. Enjoy Herbs and Spices – Replace excess salt with herbs and spices like garlic, basil, oregano, thyme, rosemary, cumin, and cinnamon.
  6. Eat in Moderation and Mindfully – The Mediterranean diet encourages mindful eating—pay attention to hunger cues and practice portion control. It’s not just about what you eat but how you eat.
  7. Stay Active – Physical activity is an essential part of the Mediterranean lifestyle. Aim to include regular exercise, whether it’s walking, swimming, or cycling, to improve overall health and well-being.

More Healthy Recipe Ideas