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67 easy Mediterranean diet recipes for beginners

by | Oct 24, 2022 | Last updated Dec 15, 2022 | Blog, Mediterranean Diet, Recipes

So you’ve decided to try the Mediterranean diet, which is based on the traditional foods of countries like Italy, Spain, and Greece. To help you out, we’ve gathered easy recipes to get you started. The Mediterranean is less restrictive than other popular diets, like keto or paleo—but dishes still need to focus on vegetables, fruit, […]

Chef grates cheese to the plate with fresh pasta

So you’ve decided to try the Mediterranean diet, which is based on the traditional foods of countries like Italy, Spain, and Greece. To help you out, we’ve gathered easy recipes to get you started.

The Mediterranean is less restrictive than other popular diets, like keto or paleo—but dishes still need to focus on vegetables, fruit, whole grains, lean protein, and healthy fats.

Read on for 67 Mediterranean diet recipes full of fresh Mediterranean ingredients and flavors for each meal and snack of the day.

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Mediterranean diet breakfast recipes

A great breakfast can set the tone for your day. These recipes for Mediterranean diet breakfasts will fuel you with the nutrients and energy you need (and give you a taste of the Mediterranean).

  1. Overnight oats with figs and nuts from Kitchen Sanctuary (463 calories per serving)
  2. Italian fruit salad from Mediterranean Living (160 calories per serving)
  3. Greek yogurt parfait from Simple Homecooked (409 calories per serving)
  4. Blackberry ginger overnight bulgur from Better Homes and Gardens (215 calories per serving)

If sweet breakfasts aren’t your thing, you can always go for the savory side with these recipes, including a Caprese twist on avocado toast.

  1. Spicy chickpea scramble from Create Mindfully (248 calories per serving)
  2. Stuffed bell peppers from The Mediterranean Dish (179 calories per serving)
  3. Shakshuka from Cookie and Kate (216 calories per serving)
  4. Vegetable breakfast hash with zucchini from Food with Feeling (300 calories per serving)
  5. Caprese avocado toast with mozzarella from The Kitchn (324 calories per serving)
  6. Baked eggs with avocado and feta cheese from Kalyn’s Kitchen (391 calories per serving)
  7. Spinach frittata from A Mind Full Mom (107 calories per serving)
  8. Crustless tuna quiche from Her Highness Hungry Me (125 calories per serving)
  9. Egg, spinach, and feta wraps from Eating Bird Food (304 calories per serving)

Mediterranean diet lunch ideas

Lunch should never be boring—and with the delicious foods that the Mediterranean diet focuses on, it won’t be. 

Enjoy rich, healthy lunches every day with these simple recipes. 

  1. Greek chicken bowls with kalamata olives from Recipe Runner (446 calories per serving)
  2. Greek fish tacos from The Mom 100 (240 calories per serving)
  3. Lemony Greek chickpea soup from Dishing Out Health (340 calories per serving)
  4. Mediterranean lunch boxes from Gathering Dreams (452 calories per serving)
  5. Salmon wraps from Better Homes and Gardens (259 calories per serving)
  6. Couscous with sun-dried tomatoes from RecipeTin Eats (260 calories per serving)
  7. Spinach and tomato quesadillas with pesto from The Garden Grazer (399 calories per serving)
  8. 5-minute Mediterranean bowls from Beauty Bites (380 calories per serving)

Salads and diets often go hand in hand—but the vibrant flavors of the Mediterranean diet and its focus on vegetables, beans, legumes, nuts, and seeds, means that you can create salads that are delicious and satisfying.

  1. Mediterranean tuna salad from A Pinch of Healthy (155 calories per serving)
  2. Greek salad with vinaigrette from Food Wine and Love (300 calories per serving)
  3. Apple, beet, carrot, and kale salad from Simple Veganista (205 calories per serving)
  4. Tuscan white bean salad from The Wanderlust Kitchen (136 calories per serving)
  5. Arugula parmesan salad from Foodie Crush (203 calories per serving)
  6. Whole-grain Panzanella salad from Better Homes and Gardens (255 calories per serving)
  7. Avocado Salmon salad from Cafe Delites (411 calories per serving)

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A healthier you, wherever you are.

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Mediterranean diet recipes for dinner

Caprese-stuffed portobello mushrooms, lemon salmon, and ravioli with sun-dried tomatoes—no, you’re not on a cruise ship that’s touring the Mediterranean and docked in Greece (even though that would be amazing). 

These are just a few of the options for dinners you can enjoy on the Mediterranean diet..

  1. Stuffed peppers with quinoa from Choosing Chia (245 calories per serving)
  2. Greek lemon chicken soup from A Spicy Perspective (214 calories per serving)
  3. Chickpea and lentil soup from Mediterranean Living (194 calories per serving)
  4. Whole-wheat pasta with roasted vegetables and feta from Cadry’s Kitchen (277 calories per serving)
  5. Lemon salmon with garlic and thyme from Pure Wow (356 calories per serving)
  6. Caprese-stuffed portobello mushrooms from Cafe Delites (101 calories per serving)
  7. Tabbouleh from The Mediterranean Dish (190 calories per serving)
  8. Baked falafel bowls from Feasting at Home (210 calories per serving)
  9. Mediterranean quinoa salad from Choosing Chia (361 calories per serving)
  10. Greek chicken bowls from Her Highness Hungry Me (470 calories per serving)
  11. Slow cooker Mediterranean chicken from Creme de la Crumb (203 calories per serving)
  12. Tomato, artichoke heart, and olive oil pasta from The Mediterranean Dish (389 calories per serving)
  13. Ravioli with spinach, artichokes, capers, sun-dried tomatoes from Julia’s Album (389 calories per serving)

Mediterranean diet desserts

Sweets should be eaten in moderation on the Mediterranean diet, but that doesn’t mean you have to give up dessert. 

These dessert recipes are decadent, but Mediterranean diet friendly.

  1. Yogurt and honey olive oil cake from The Kitchn (260 calories per serving)
  2. Brûléed ricotta from The Kitchn (254 calories per serving)
  3. One-ingredient watermelon sorbet from Pure Wow (170 calories per serving)
  4. Banana nut and oatmeal cookies from Food Wine and Love (225 calories per serving)
  5. Olive oil brownies from Olive Tomato (150 calories per serving)
  6. Gluten-free baklava cake from Oven Hug (218 calories per serving)
  7. Greek yogurt chocolate mousse from My Fussy Eater (328 calories per serving)
  8. Tahini chocolate chip cookies from The Mediterranean Dish (188 calories per serving)
  9. Pistachio no-bake snack bars from Shaw Simple Swaps (140 calories per serving)
  10. Baked pears with maple syrup and almond crumble from PureWow (292 calories per serving)
  11. Popped quinoa crunch bars from The Garlic Diaries (170 calories per serving)
  12. Cinnamon walnut apple cake from Mediterranean Living (452 calories per serving)

Mediterranean diet snack recipes

Trying to beat that late afternoon slump? Or maybe you’re having a friend over and want to whip up an appetizer to nibble on while you catch up.

Whatever the reason (there’s never a wrong reason for a snack), these Mediterranean diet snack recipes are fresh and uplifting to boost your energy levels and satisfy your tastebuds. 

  1. Blueberry coconut energy bites from Two Peas and Their Pod (165 calories per serving)
  2. “Fruicuterie” board from Pure Wow (234 calories per serving)
  3. Baked beet chips from A Spicy Perspective (172 calories per serving)
  4. Greek yogurt spinach and artichoke dip from Fit Mitten Kitchen (83 calories per serving)
  5. Crunchy spicy roasted chickpeas from Mediterranean Living (89 calories per serving)
  6. Smoked salmon, avocado, and cucumber bites from Downshiftology (46 calories per serving)
  7. Antipasto skewers from Spend with Pennies (220 calories per serving)
  8. Olive tapenade from Olive Tomato (40 calories per serving)

Let’s not forget possibly the most famous and versatile snack you can enjoy on the Mediterranean diet—hummus. Serve it with pita chips, bread, or vegetables for dipping.

  1. Classic hummus from Inspired Taste (190 calories per serving)
  2. Roasted garlic hummus from Healthy Seasonal Recipes (95 calories per serving)
  3. Loaded hummus from Unicorns in the Kitchen (336 calories per serving)
  4. Roasted red pepper hummus from Kylee Cooks (180 calories per serving)
  5. Sweet and spicy curry hummus from Ambitious Kitchen (86 calories per serving)
  6. Everything bagel hummus from Running in a Skirt (153 calories per serving)

Need a Mediterranean diet meal plan to get you started? 

Having an arsenal of Mediterranean diet recipes is a great place to start. But maybe you need a more direct approach to planning out your meals. 

The less time you spend wondering, “What’s for dinner?” the more time you can spend enjoying the flavors of the Mediterranean with healthy recipes and less cooking time.

With our Mediterranean diet meal plan, you won’t have to worry about deciding what to cook each day. Make sure you also learn more about how Noom works with the Mediterranean diet. Sign up for Noom Weight today.