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

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





- A Night in Bethlehem Dinner
- Chickpea Flatbread with Herbs and Veggies
- Jerusalem Easter Dinner
- Italian Ground Turkey Patties With Vegetables Provencal
- Balsamic Bruschetta Chicken





- Vegetarian Pumpkin Chili
- Chicken Shawarma
- Polenta Pizza
- Seafood Paella
- Mediterranean Fish Soup with Mussels




- Sicilian Fish with Potatoes
- Skillet Mediterranean Chicken
- Greek Lemon Chicken Soup
- Mediterranean Chicken Casserole





- Lime Cilantro Chicken
- Oven-Steamed Salmon
- Fish in Parchment Paper
- Mediterranean Lentil Stew
- Mediterranean Bowls





- Mediterranean Braised Chicken
- Mediterranean Barley and Vegetable Soup
- Mediterranean Chicken, Mushrooms, and Rice
- Chicken Cacciatore Soup
- Mediterranean Lemon Chicken Orzo





- Morrocan Carrot Red Lentil Soup
- White Bean and Kale Soup
- Mediterranean Couscous Tuna Bowls
- Chicken Kofta Kebabs with Garlicky Yogurt Sauce
- Morrocan Pumpkin Stew





- Quinoa Black Bean Burgers
- Vegan Buckwheat Bowls with Kale and Chickpeas
- Buckwheat Bowls with Roasted Vegetables and Tahini Sauce
- Sweet Potato Chickpea Burgers
- Pork Kofta Kebabs with Tahini Sauce





- White Bean Shakshuka With Feta
- Butter Bean Stew
- Stuffed Portobello Mushrooms
- Mediterranean Salmon
- Mediterranean Chickpea Skillet





- Mediterranean Zucchini Spaghetti
- Baked Chicken Shawarma
- Sheet Pan Roasted Greek Chicken with Potatoes
- Italian Ratatouille
- Chicken Limone



Salads




- Zucchini Cherry Tomato Salad with Feta
- Citrus Avocado Beet Salad
- Persimmon Salad with Goat Cheese and Oranges
- Cilantro Chickpea Salad With Avocado And Feta





- Mediterranean Cold Rice Salad
- Mediterranean Orzo Salad
- Pearl Couscous Mediterrean Salad
- Traditional Greek Salad
- Turkish White Bean Salad




- Mediterranean Bean Salad
- Mediterranean Arugula Quinoa Salad
- Mediterranean Diet Couscous Salad
- Beetroot Feta and Quinoa Salad





- Spicy Turkish Bulgur Salad
- Cucumber, Tomato, and Olive Couscous Salad
- Gluten-Free Orzo Salad
- Mediterranean White Bean Salad
- Lupin Bean and Caper Salad





- Quinoa Tuna Salad
- Couscous Tabbouleh
- Quinoa Tabbouleh Salad
- Green Lentil Tabbouleh Salad
- Shrimp and Vegetable Couscous Salad





- Easy Calamari Salad with Bell Peppers
- Pumpkin Couscous Salad
- Rice Salad with Kale and Apples
- Tomato and Feta Lentil Pasta
- Farro Salad with Butternut Squash and Avocado
Sides





- Baked Chickpeas with Tomatoes and Feta
- Simple Cinnamon Roasted Sweet Potatoes and Apples
- Roasted Radishes with Tahini Sauce
- No-Mayo Potato Salad with Feta and Olives
- Tzatziki Cucumber Salad




- Sicilian Eggplant Salad
- White Bean Butternut Squash Mash
- Stewed Tomato and Pepper Side Dish
- Chestnut Parsnip Puree with Mushrooms and Maple Sauce
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:
- 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.
- 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.
- 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.
- 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.
- Enjoy Herbs and Spices – Replace excess salt with herbs and spices like garlic, basil, oregano, thyme, rosemary, cumin, and cinnamon.
- 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.
- 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




