Mediterranean Diet for Weight Loss Recipes

Last updated on November 30th, 2021 at 10:03 am

These are over 40 easy Mediterranean diet recipes you can make in 30 minutes or less! Packed with fresh and easy to find ingredients these recipes are healthy, refreshing, flavorful and super delicious!

30 quick and easy Mediterranean diet recipes! These 30-minute Mediterranean recipes that you'll love! Try the Mediterranean diet if you want to improve your health and eat clean without restricting yourself!

If you know me, even a little bit, you know anything that has garlic, basil, olives and tomatoes in it – I'd marry it in a heartbeat.

No surprise there.

"You'd marry anyone and anything that looks at you. You're very pretty, but quite desperate."

Well, today, we're not here to talk about my sad attempts at marrying rich or just marrying to feel like I'm worth it, so I can finally afford a shampoo from Loreal.

We're here to talk about the Mediterranean diet, its benefits, its foods and its recipes. So let's do that!

Mediterranean Diet Benefits

The Mediterranean diet isn't really a "diet". It's a way of eating and living. And it's a really good one. Some pro's of the Mediterranean diet include:

prevents cardiovascular disease, diabetes and stroke
is anti-inflammatory and provides a variety of antioxidants, minerals and vitamins
prevents cancer
reduces the risk for Alzheimer's and other neurodegenerative diseases
can help you maintain a healthy weight
good for your mental health – the "diet" is easy to follow and you're not cutting out any major food group!
you get to keep your friends and family! You won't turn into a dieting robot who avoids people who eat pizza in front of them.

Mediterranean Diet Food List

Mediterranean Diet Food List and Mediterranean Diet Recipes | Clean eating for beginners

The reason the Mediterranean diet is really wholesome is that the Mediterranean region is very fertile. A large variety of fruits, vegetables, legumes, whole grains, seeds, nuts naturally grow in the Mediterranean countries.

Hope I'm not offending anyone but compared to what, for example, Germany has to offer in that department – which is potatoes, this plant abundance is what makes the Mediterranean diet so damn healthy and delicious!

Currently, most of us have access to many of the foods that can be found in the Mediterranean. Thanks, globalization!

Here are some Mediterranean diet foods that you can probably find in the store (or your garden!)

Vegetables: tomatoes, cucumbers, zucchini, eggplant, arugula, spinach, broccoli, avocado, greens, potatoes, onion, peppers
Fruit: lemons, oranges, strawberries, raspberries, peaches, apples, plums
Whole grains & legumes: rice, bulgur, chickpeas, beans, lentils, barley, oats
Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds
Protein: poultry, eggs, cheese, yogurt, fish and seafood
Herbs and spices: garlic, basil, mint, parsley, coriander, saffron, rosemary, oregano, cinnamon
Healthy Fats: Olive oil, olives, avocado
Let's not forget: WINE.

Mediterranean Diet Meal Plan

If you decide you want to try the Mediterranean diet, you can easily create your very own meal plan by following these simple "rules":

Eat fresh, seasonal and cook more! Consume plenty of vegetables, fruit, whole grains, beans, nuts and seeds. Add in some fish, poultry, Greek yogurt, cheese, and (a little bit of) wine!
Avoid processed and fried foods
Share with family and friends!

Mediterranean Diet Recipe List

To get you started here are 30 quick and easy Mediterranean diet recipes that I have tried and loved! They're not traditional dishes, but they're good dishes. Here's a list of the recipe links (if you don't feel like scrolling) and below you'll find the recipe images to scroll through.

Mediterranean Salmon Bowl
5-Minute Mediterranean Bowl
Greek Chicken Wrap
Mediterranean Chicken Skillet
Shrimp and Calamari in Tomato Garlic Sauce
Healthy Chickpea, Feta And Chicken Salad
Healthy Shredded Chicken and Veg Bowls
Mediterranean Salmon Salad
Pesto Parmesan Chicken Wraps
Crustless Tuna Quiche
Quinoa, Feta & Roasted Veg Salad
20-Minute Chickpea Soup Recipe
Mediterranean Salmon Wraps
Spicy Shrimp and Quinoa
Mediterranean Black Bean And Feta Salad
Mediterranean Chickpea Wraps
Mediterranean Beef and Rice
Super Fresh Quinoa Tabbouleh
Tomato and Basil Quinoa Risotto
Tzatziki
Mediterranean Chickpea Skillet
The Best Tomato Cucumber Salad
5-Minute Chickpea Bruschetta
Greek Meatball Bowls
Tuna Chickpea Salad Recipe
Hummus
Evolved Lentil Wraps
Bulgur, Red Lentil & Butternut Squash Skillet
Mediterranean Lettuce Wraps
Mashed Chickpea Bruschetta
Tomato Chickpea Salad
Mediterranean Quinoa Skillet
Lentil Salad Dip Recipe
Easy Pizza Quesadilla
Avocado, Tomato and Arugula Salad
Paleo Vegan Herby "Cream Cheese" (no cream cheese used!)
Tomato, Garlic and Chickpea Salad
Red Lentil, Bulgur and Spinach Soup
Mediterranean Quinoa Salad With Avocado
Grilled Veggie Pita
Low-Carb Garlic Squid Recipe

…aaand for those of you who like to scroll, here are the pictures to the recipes:

How To Meal Prep For The Week

If you don't have much time to cook on weekdays, it's a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days – just use airtight meal prep containers.

I personally love making ahead my 5-Minute Mediterranean Bowl and the Mediterranean Salmon Bowl. Follow the instructions of the individual recipes, so that your food stays fresh for more than a day!

Also, I have a collection of meal prep Mediterranean recipes that you can find here.

30-Minute Mediterranean Diet Recipes

1. Mediterranean Salmon Bowl

Mediterranean Salmon Bowl - a healthy dinner idea that is easy, full of flavor, super satisfying and ready in less than 30 minutes! This healthy salmon recipe comes with a meal prep option and can easily be made keto and low carb by using low-carb zucchini hummus (recipe provided). | clean eating dinner recipe

This is one of my most popular and loved recipes. The ingredients include salmon, garlic, cabbage, basil, hummus, feta cheese.
Ready in: 30 minutes | Serves: 2 | Calories: 580

2. 5-Minute Mediterranean Bowl

5-Minute Mediterranean Bowl! Try this healthy lunch meal prep recipe - you prep everything and keep all parts in separate containers in the fridge (except salad - it takes a minute). Arranging this beautiful & easy healthy bowl with quinoa & hummus takes around 5-minutes! It's vegan & gluten-free!

Another super popular and loved recipe on my blog! The ingredients include chickpeas, garlic, quinoa, hummus, and tzatziki.
Ready in: 5 minutes | Serves: 1 | Calories: 380

3. Greek Chicken Wrap

Greek Chicken Wrap Recipe

Use leftover chicken and make these in no time!
Ready in: 20 minutes | Serves: 4 | Calories: 462

4. Mediterranean Chicken Skillet

Mediterranean Chicken Skillet Recipe

Looks unusual, but tastes incredible!
Ready in: 20 minutes | Serves: 3 | Calories: 352

5. Shrimp and Calamari in Tomato Garlic Sauce

Shrimp and calamari in garlicky tomato sauce. Easy low-carb dinner idea you can make in under 30 minutes!

Quick and easy dinner that you can eat with whole grain rice, pasta or your favorite bread!
Ready in: 20 minutes | Serves: 2 | Calories: 453

6. Healthy Chickpea, Feta And Chicken Salad

Chicken, chickpea, feta salad - easy Mediterranean diet recipes

Ingredients: canned chickpeas, cherry tomatoes, chicken, garlic, olives…
Ready in: 10 minutes | Serves: 2 | Calories: 419

7. Healthy Shredded Chicken and Veg Bowls

Looking for some new healthy dinner ideas to help you eat clean and reach your health and fitness goals? Try these healthy shredded chicken bowls recipe - it's spicy, delicious, easy to make, gluten free paleo and low carb! Filled with shredded chicken, roasted vegetables and a fresh salad, most of the things for this low carb dinner recipe you can meal prep for the week ahead.

Ingredients: chicken, cumin, garlic, cauliflower, zucchini…
Ready in: 25 minutes | Serves: 3 | Calories: 318

8. Mediterranean Salmon Salad

Mediterranean salmon salad recipe! This veggie-packed healthy salad recipe is the perfect summer dinner idea. Filled with a ton of roasted and fresh vegetables, pan-seared salmon and some feta cheese, this easy low carb recipe is full of flavor, antioxidants and it's just delicious. Also easy to meal prep for the week!

Ingredients: cooked salmon, roasted red peppers, feta, arugula…
Ready in: 10 minutes | Serves: 1 | Calories: 584

9. Pesto Parmesan Chicken Wraps

pesto parmesan chicken wraps - easy Mediterranean recipe

Ingredients: leftover chicken, pesto, Parmesan, spinach, garlic…
Ready in: 15 minutes | Serves: 2 | Calories: 525

10. Crustless Tuna Quiche

Crustless Tuna Quiche Recipe: Easy healthy lunch idea

Ingredients: canned tuna, eggs, onion, zucchini…
Ready in: 25 minutes | Serves: 6 | Calories: 125

11. Quinoa, Feta & Roasted Veg Salad

quinoa and roasted vegetable Mediterranean salad

Ingredients: cooked quinoa, feta cheese, roasted bell pepper, scallions…
Ready in: 5 minutes | Serves: 2 | Calories: 314

12. 20-Minute Chickpea Soup Recipe

20-minute vegan chickpea soup recipe! Add this tasty and easy soup recipe to your weekly meal plan for dinner or lunch! Quick, healthy, warm and delicious!

Ingredients: canned chickpeas, onion, garlic, spinach…
Ready in: 20 minutes | Serves: 3 | Calories: 298

13. Mediterranean Salmon Wraps

Mediterranean salmon wraps

Ingredients: salmon, arugula, avocado, yogurt, garlic…
Ready in: 30 minutes | Serves: 4 | Calories: 567

14. Spicy Shrimp and Quinoa

spicy shrimp and quinoa

Ingredients: cooked quinoa, shrimp, garlic, tomato, zucchini…
Ready in: 15 minutes | Serves: 2 | Calories: 468

15. Mediterranean Black Bean And Feta Salad

Mediterranean Black bean salad with feta cheese and herbs

Ingredients: canned black beans, tomatoes, parsley, olives, scallions…
Ready in: 10 minutes | Serves: 2 | Calories: 245

16. Mediterranean Chickpea Wraps

Easy and healthy Mediterranean chickpea wraps! This vegan chickpea recipe is absolutely delicious, quite easy to make with natural whole food ingredients and is great for vegan meal prep. It is my lazy version of falafel and if you love the Mediterranean diet, you'll really love this Mediterranean dinner recipe - it's spicy, fresh and full of flavor.

Ingredients: canned chickpeas, hummus, garlic, tomato, spinach…
Ready in: 20 minutes | Serves: 3 | Calories: 485

17. Mediterranean Beef and Rice

Mediterranean Beef And Rice

One-pan meal that you can enjoy every once in a while with some salad!
Ready in: 30 minutes | Serves: 4 | Calories: 255

18. Super Fresh Quinoa Tabbouleh

Fresh and healthy quinoa salad aka quinoa tabbouleh! This quinoa recipe is easy, vegan, gluten-free and delicious - great healthy side dish that goes with almost anything!

So fresh, and so delicious – this salad is a great side dish with dinner!
Ready in: 15 minutes | Serves: 2 | Calories: 224

19. Tomato and Basil Quinoa Risotto

10-Minute healthy quinoa recipe that you can make for dinner tonight! This healthy quinoa risotto with tomato, basil and garlic is satisfying and incredibly tasty. Use cooked quinoa to make it in around 10 minutes, great weeknight dinner recipe! Vegetarian and gluten-free.

Simple, quick and super delicious quinoa recipe with tomatoes, basil, zucchini and mozzarella!
Ready in: 10 minutes | Serves: 1 | Calories: 458

20. Tzatziki (Traditional or Paleo & Vegan)

Vegan and paleo tzatziki recipe! This delicious tzatziki is dairy-free and healthy!

Delicious, garlicky and herby sauce that goes with almost every meal!

21. Mediterranean Chickpea Skillet

15-Minute Mediterranean Chickpea Skillet! An easy and healthy Mediterranean diet recipe! This healthy chickpea recipe is vegan, gluten-free and dairy free and perfect for a quick dinner or lunch!

Use a can of chickpeas and make this for dinner in no time! It's amazing.
Ready in: 15 minutes | Serves: 2 | Calories: 446

22. The Best Tomato Cucumber Salad

Ingredients: tomatoes, cucumbers, feta cheese…
Ready in: 5 minutes | Serves: 2 | Calories: 189

23. 5-Minute Chickpea Bruschetta

Easy vegan chickpea recipe - super quick too, made this chickpea skillet in 5 minutes! And then, put it on toasted bread for a delicious chickpea bruschetta - super tasty. This is a great lunch or dinner when you've forgotten to make food ahead.

Ingredients: tomatoes, canned chickpeas, garlic, bread…
Ready in: 5 minutes | Serves: 1 | Calories: 380

24. Greek Meatball Bowls

Greek Meatball Bowls

Ingredients: ground beef, mint, basil, bell peppers…
Ready in: 30-40 minutes | Serves: 3 | Calories: 532

25. Chickpea Tuna Salad Recipe

Chickpea Tuna Salad Recipe

Ingredients: canned chickpeas, canned tuna, cucumber, tomato…
Ready in: 10 minutes | Serves: 2 | Calories: 415

26. Hummus

spicy hummus recipe - easy and delicious vegan meal!

Ingredients: canned chickpeas, tahini, lemon juice…
Ready in: 10 minutes | Serves: 1 | Calories: 470

27. Evolved Lentil Wraps

Evolved Lentil Wraps - you need to try these wraps

Ingredients: lentils, onion, garlic, parsley, cucumber, arugula, onion…
Ready in: 30-40 minutes | Serves: 4 | Calories: 509

28. Bulgur, Red Lentil & Butternut Squash Skillet

20-Minute healthy lentil and bulgur skillet - a delicious vegan dinner with lentils, bulgur and vegetables - all cooked in one pan! Delicious and almost no dishes!

Ingredients: lentils, bulgur, onion, garlic, mint…
Ready in: 20 minutes | Serves: 2 | Calories: 325

29. Mediterranean Lettuce Wraps

Mediterranean Chicken Lettuce Wraps

Ingredients: boneless skinless chicken thighs, mint, crushed red pepper, garlic, hummus, zucchini…
Ready in: 30 minutes | Serves: 2 | Calories: 338

30. Mashed Chickpea Bruschetta

Ingredients: canned chickpeas, garlic, tomato, scallions, olives…
Ready in: 5 minutes | Serves: 4 | Calories: 382

31. Tomato Chickpea Salad

Easy basil, tomato chickpea salad - a delicious healthy salad recipe

Ingredients: canned chickpeas, tomatoes, onion, sesame seeds, carrot…
Ready in: 10 minutes | Serves: 2 | Calories: 416

32. Mediterranean Quinoa Skillet

Easy quinoa dinner skillet - the perfect healthy vegan meal prep recipe and it makes a lot! This plant-based dinner is gluten free, filling and full of flavor and makes it easy to get your vegetables in! | www.beautybites.org

Ingredients: tomatoes, green beans, chickpeas, quinoa…
Ready in: 30-40 minutes | Serves: 5 | Calories: 451

33. Lentil Salad Dip Recipe

Healthy lentil salad dip that is the perfect vegetarian meal prep recipe! For lunch or dinner, this incredible lentil recipe is easy, healthy, high-fiber, easily made vegan (no cheese) and gluten-free. | www.beautybites.org | healthy lentil recipe #mealprep

Ingredients: lentils, feta cheese, basil…
Ready in: 20 minutes | Serves: 1 | Calories: 166

34. Easy Pizza Quesadilla (330kcal)

Easy Pizza Quesadilla (330kcal)

Ingredients: zucchini, tortilla, mozzarella, garlic…
Ready in: 10 minutes | Serves: 1 | Calories: 310

35. Avocado, Tomato and Arugula Salad

Tasty & healthy low carb salad recipe you need to try!

Ingredients: arugula, avocado, tomato, cucumber, lemon juice…
Ready in: 5 minutes | Serves: 2 | Calories: 300

36. Paleo Vegan Herby "Cream Cheese" (no cream cheese used!)

paleo vegan herby cream cheese

Ingredients: sunflower seeds, mint, garlic…
Ready in: 10 minutes | Serves: 4

37. Tomato, Garlic and Chickpea Salad

Healthy tomato, garlic and chickpea salad recipe

Ingredients: chickpeas, arugula, tomato, garlic…
Ready in: 10 minutes | Serves: 4 | Calories: 385

38. Red Lentil, Bulgur and Spinach Soup

Bulgur, red lentil and spinach soup to warm you up!

Ingredients: spinach, red lentils, bulgur, turmeric…
Ready in: 30-35 minutes | Serves: 3 | Calories: 290

39. Quinoa Summer Salad With Avocado

Avocado quinoa salad recipe! A healthy salad you to enjoy all summer! Full of antioxidants and simply delicious!

Ingredients: quinoa, avocado, scallions, cucumbers, basil…
Ready in: 10 minutes | Serves: 2

40. Grilled Veggie Pita

A healthy & easy vegan recipe you need to try - grilled vegetable pita with hummus and tahini sauce! | www.beautybites.org

Ingredients: eggplant, pita bread, bell peppers, hummus…
Ready in: 30 minutes | Serves: 4

41. Garlic Squid Recipe (Low-Carb)

Garlic Squid Recipe (Keto & Low-Carb)

Ingredients: squid, garlic, lemon juice, tomato paste…
Ready in: 15 minutes | Serves: 1 | Calories: 310

Prep Time 15 minutes

Cook Time 5 minutes

Total Time 20 minutes

Ingredients

For the chickpea wraps

1 cup chickpeas, canned, rinsed and drained
2 garlic cloves, minced
1/2 tsp dried mint
1 1/2 Tbsp tahini
1 Tbsp lemon juice
1 tsp crushed red pepper
1 Tbsp olive oil
1/2 cup spinach
hummus (no chili powder)
1x tomato cucumber avocado salad
4 small tortillas

Instructions

For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. Add 1 garlic clove, the dried mint and the crushed red pepper. Stir until all chickpeas are coated. Then turn the heat off.
Tahini Sauce:In a small jar or a bowl mix the tahini with the lemon juice and garlic. Add 1-2 Tbsp of water until you reach the desired texture and creaminess. I used 2 Tbsp of water in this recipe.
Arranging the wraps:In the middle of the tortilla add a handful of spinach leaves, 2-3 Tbsp of chickpeas, 2 Tbsp of hummus, 2-3 Tbsp of the tomato-cucumber salad. Finally spread a tbsp of the tahini sauce over everything and wrap.
Serve immediately or go for the meal prep option described in the notes.

Notes

Nutrition Information:

Yield:

Serving Size:

1
Amount Per Serving: Calories: 485 Total Fat: 19g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 15g Cholesterol: 0mg Sodium: 490mg Carbohydrates: 66g Fiber: 11g Sugar: 7g Protein: 16g

I hope you found some recipes you'd like to make, if you do make them – let me know if you have any questions and share your feedback in the comments here, on Pinterest or Instagram by tagging me @beautybitesorg!