Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Tuna and Cracker Plate

Canned tuna (mixed simply with olive oil or lemon) served alongside whole grain crackers and some vegetable sticks. Easy pantry lunch.

lunch fish high-protein quick omega-3 portable

5 min 350 cal 1 servings

Serving: 1 can tuna + 4-5 crackers + veggie sticks

P: 28.0g C: 25.0g F: 16.0g

Turkish Red Lentil Soup (Mercimek Çorbası)

A vibrant, protein-rich soup featuring red lentils, vegetables, and warming spices. A staple in Turkish cuisine that's both nourishing and satisfying.

lunch dinner soup vegetarian vegan high-protein Turkish lentils

40 min 230 cal 4 servings

Serving: 1.5 cups (350ml)

P: 13.0g C: 35.0g F: 5.0g

White Bean Salad with Tuna and Artichoke Hearts

A protein-packed salad featuring white beans, tuna, and marinated artichoke hearts, dressed with lemon and herbs. No cooking required.

lunch fish high-protein gluten-free no-cook meal-prep salad beans

15 min 280 cal 4 servings

Serving: 1 cup (approx. 150g)

P: 18.0g C: 20.0g F: 14.0g

Yogurt with Banana and Seeds

Plain Greek yogurt topped with sliced banana and a sprinkle of nutritious seeds. Simple, fast, and filling.

breakfast vegetarian gluten-free high-protein quick fruit seeds

5 min 300 cal 1 servings

Serving: 1 bowl (170g yogurt + toppings)

P: 18.0g C: 40.0g F: 8.0g

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