Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Chia Seed Pudding with Almond Milk and Berries - Healthy Mediterranean Recipe with 280 calories

Chia Seed Pudding with Almond Milk and Berries

Nutrient-dense chia seeds soaked in almond milk until pudding-like, topped with fresh berries. Great source of fiber, omega-3s, and can be prepped ahead.

breakfast vegetarian vegan gluten-free high-fiber omega-3 make-ahead
5 min 280 cal 2 servings
Serving: 1 jar/bowl (240ml)
P: 8.0g C: 30.0g F: 14.0g
Grilled Mediterranean Salmon - Healthy Mediterranean Recipe with 320 calories

Grilled Mediterranean Salmon

Salmon fillets marinated with olive oil, lemon, garlic, and herbs, then grilled until flaky. A perfect protein-rich main dish.

dinner fish high-protein low-carb gluten-free omega-3 quick
20 min 320 cal 4 servings
Serving: 1 salmon fillet (150g)
P: 34.0g C: 2.0g F: 20.0g
Mediterranean Tuna Melt on Whole Wheat Pita - Healthy Mediterranean Recipe with 330 calories

Mediterranean Tuna Melt on Whole Wheat Pita

Tuna salad made Mediterranean-style with olive oil, lemon, and herbs, topped with melted cheese on a whole wheat pita. A warm, satisfying lunch.

lunch fish high-protein whole-grain omega-3 quick warm
15 min 330 cal 1 servings
Serving: 1 whole pita melt
P: 28.0g C: 30.0g F: 12.0g
Pan-Seared Salmon with Lemon - Healthy Mediterranean Recipe with 350 calories

Pan-Seared Salmon with Lemon

A salmon fillet quickly pan-seared with olive oil, salt, and pepper, finished with a squeeze of fresh lemon. Omega-3 rich and fast.

dinner fish high-protein low-carb gluten-free quick omega-3
10 min 350 cal 1 servings
Serving: 1 salmon fillet (150g)
P: 35.0g C: 1.0g F: 22.0g
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
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