Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Shrimp Scampi with Zucchini Noodles - Healthy Mediterranean Recipe with 290 calories

Shrimp Scampi with Zucchini Noodles

A lighter version of the Italian-American classic, using spiralized zucchini instead of pasta. Garlicky shrimp in a lemon-wine sauce make it special.

dinner seafood high-protein low-carb gluten-free quick
25 min 290 cal 2 servings
Serving: 140g shrimp + 1 zucchini
P: 25.0g C: 8.0g F: 16.0g
Simple Boiled Eggs and Toast - Healthy Mediterranean Recipe with 350 calories

Simple Boiled Eggs and Toast

A classic high-protein breakfast combining boiled eggs, whole grain toast, and cottage cheese. Quick to assemble if eggs are pre-boiled.

breakfast high-protein quick vegetarian whole-grain
15 min 350 cal 1 servings
Serving: 2 eggs + 2 toasts + 60g cottage cheese
P: 25.0g C: 30.0g F: 15.0g
Simple Lentil Bowl - Healthy Mediterranean Recipe with 300 calories

Simple Lentil Bowl

Pre-cooked or canned lentils, warmed or cold, topped with a drizzle of olive oil and a dollop of yogurt. Extremely simple plant protein.

lunch vegetarian gluten-free high-fiber high-protein quick plant-based
5 min 300 cal 1 servings
Serving: 1 bowl (200g lentils + toppings)
P: 18.0g C: 40.0g F: 8.0g
Simple Sardine Salad on Crackers - Healthy Mediterranean Recipe with 320 calories

Simple Sardine Salad on Crackers

Tinned sardines mashed with lemon, herbs, and a touch of yogurt, served atop whole grain crackers. Rich in omega-3s and calcium (from the bones).

lunch snack fish high-protein omega-3 quick no-cook
5 min 320 cal 1 servings
Serving: 1 can sardines + 8 crackers
P: 22.0g C: 20.0g F: 18.0g
Smoked Salmon and Cream Cheese on Whole Wheat Bagel Thin - Healthy Mediterranean Recipe with 310 calories

Smoked Salmon and Cream Cheese on Whole Wheat Bagel Thin

A lighter take on a classic, using a whole wheat bagel thin topped with light cream cheese, smoked salmon, capers, and red onion. Rich in Omega-3s.

breakfast fish high-protein whole-grain omega-3
10 min 310 cal 1 servings
Serving: 1 bagel thin + toppings
P: 20.0g C: 35.0g F: 12.0g
Tuna Salad Sandwich (Mediterranean Style) - Healthy Mediterranean Recipe with 340 calories

Tuna Salad Sandwich (Mediterranean Style)

Tuna mixed with olive oil, lemon, and herbs, served on whole grain bread with vegetables. A healthier twist on a classic.

lunch fish high-protein whole-grain omega-3 sandwich portable
10 min 340 cal 1 servings
Serving: 1 sandwich
P: 25.0g C: 35.0g F: 13.0g
Showing page 7 of 8 (46 recipes total)
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