As a busy single mother and full-time registered dietitian, I perceive that making ready wholesome meals throughout a busy week can really feel like loads. However actual discuss: it’s additionally top-of-the-line methods to remain on monitor together with your well being and weight reduction targets (2). Having just a few simple Mediterranean recipes in your pocket might help.
You’ve in all probability heard the Mediterranean food plan is likely one of the finest on the market. US Information & World Report simply ranked it among the many finest diets but once more. Fortunately, it’s additionally a method of consuming that lends itself to quick, simple, home-cooked meals (1).
I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These simple Mediterranean recipes are good for nights while you’re on a decent schedule however need to keep on monitor together with your targets. Plus, I’m sharing pro-tips to make them even easier. So, maintain studying for extra on the advantages of the Mediterranean food plan and the yummy recipes.
The Mediterranean Weight loss plan and Weight Well being
With its emphasis on complete, flavorful meals, the Mediterranean food plan helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).
Why is the Mediterranean food plan so common?
The Mediterranean food plan is praised by dietitians, scientists, and foodies as a result of it focuses on contemporary, healthful elements linked to good well being outcomes (1).
Melissa Jaeger, RD Head of Vitamin at MyFitnessPal, says this food plan is so highly effective due to the entire meals it focuses on, together with (1):
- Fruits
- Greens
- Entire grains
- Seafood
- Poultry
- Further-virgin olive oil
“The Mediterranean food plan encourages a various consuming sample with all kinds of plant-based, fiber-rich meals,” says Jaeger. She additionally notes that it’s simpler to observe than many different diets as a result of it’s versatile and doesn’t prohibit any meals teams. That mentioned, pink meat and sweets are undoubtedly not staples of the Mediterranean food plan (1).
The Mediterranean food plan sample is related to tons of advantages, like (1):
- Wholesome physique weight
- Higher blood sugar
- Lowered ldl cholesterol
- Decrease blood strain
- Sharp mind perform
The best way to make Mediterranean cooking simpler
Mediterranean cooking doesn’t need to be difficult. Right here’s how I maintain it easy in my very own kitchen:
- Batch cook dinner the fundamentals. Roast veggies, grill rooster, and cook dinner massive batches of grains like quinoa and oatmeal. That method, they’re able to go while you’re able to eat.
- Use shortcut elements. Canned beans, pre-washed greens, rotisserie rooster, and frozen veggies streamline prep when your schedule is tight.
- Select one-pot or pan meals. Instruments like an Immediate Pot, sluggish cooker, and sheet pan reduce down on prep and cleanup.
9 Simple Mediterranean Recipes
See one thing you want? Make it a recipe within the MyFitnessPal app to streamline monitoring the subsequent time you eat it. You are able to do this for non-recipe-style meals you eat on repeat, too.
1. Sheet Pan Almond-Crusted Salmon With Inexperienced Beans
The Mediterranean food plan embraces seafood and veggies, and also you get each on this recipe. I really like a sheet pan meal as a result of there’s much less to wash up! By utilizing salmon and two forms of veggies (inexperienced beans and mushrooms), you get a flavor-filled meal with 8 grams of fiber and 30 grams of protein.
Although this meal takes solely 20 minutes of hands-on time, you can pace issues up by utilizing ready-to-cook inexperienced beans.
You’ll be able to serve this dish as a standalone, lower-carb meal or over brown rice or quinoa for additional fiber. Be sure that to trace any extras you add utilizing MyFitnessPal. Use the Voice Log characteristic to fast and straightforward logging of any additional elements.
Serves: 4 | Serving Dimension: 1 salmon portion, 2/3 cup/130g greens
Vitamin (per serving): Energy: 311; Complete Fats: 13g; Saturated Fats: 2g; Monounsaturated Fats: 7g; Ldl cholesterol: 59mg; Sodium: 590mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 8g; Protein: 30g
2. Immediate Pot Rotini With Rooster and Bell Peppers
Pasta is a staple of the Mediterranean food plan, nevertheless it’s usually eaten alongside veggies and protein as an alternative of as the primary course (1). This meal is full of protein and veggies, making this center-stage pasta an ideal Mediterranean food plan dinner.
Utilizing the Immediate Pot saves time—prep takes simply 10 minutes, and the remainder is hands-off. Whereas it cooks, use the time to prep snacks or veggies for the week forward.
Serves: 4 | Serving Dimension: 1 1/2 cups pasta combination
Vitamin (per serving): Energy: 407; Complete Fats: 11.2g; Saturated Fats: 2.5g; Monounsaturated Fats: 4.5g; Ldl cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g
3. Toast With Mediterranean Tuna Salad
This 20-minute meal options tuna the way in which it’s eaten within the Mediterranean area–ready in olive oil as an alternative of mayonnaise (1). The recipe requires a slew of jarred veggies, akin to artichokes, roasted pink bell peppers, and pepperoncini. All instructed, you’ll get a half-serving of veggies on this open-faced sandwich.
Tuna is a superb supply of protein (this meal delivers 26 grams of protein) and omega-3 fat that assist well being (1, 3).
The tuna salad will be prepped upfront and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Dimension: 1 cup of salad and 1 slice of bread
Vitamin (per serving): Energy: 365; Complete Fats: 15g; Saturated Fats: 2g; Monounsaturated Fats: 5g; Ldl cholesterol: 36mg; Sodium: 528mg; Carbohydrate: 32g; Dietary Fiber: 2g; Sugar: 3g; Protein 26g
4. One-Pan Loaded Cauliflower Nachos
Nachos may not be the very first thing to return to thoughts while you consider simple Mediterranean food plan recipes. However elements like cauliflower, legumes, Greek yogurt, rooster, seasonings, and olive oil make it completely appropriate for the Mediterranean food plan (1).
A lot of the elements, together with rotisserie rooster, canned pinto beans, and store-bought pico de gallo (optionally available), are low-prep. The principle work comes from chopping the cauliflower. To save lots of time, purchase ready-to-cook or frozen cauliflower.
That is the right meal to fulfill your nacho cravings whereas nonetheless staying true to your well being targets. With 11 grams of fiber and 27 grams of protein–and a hearty serving measurement–you’re virtually assured to get comfortably full and keep that method for hours (3).
Serves: 2 | Serving Dimension: 1/2 the pan
Vitamin (per serving): Energy: 380; Complete Fats: 19g; Saturated Fats: 5g; Monounsaturated Fats: 10g; Ldl cholesterol: 11mg; Sodium: 354mg; Carbohydrate: 31g; Dietary Fiber: 11g; Sugar: 9g; Protein: 27g
In regards to the Consultants
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and vitamin knowledgeable, media persona, vitamin marketing consultant, and creator. Cassetty is a former vitamin director for Good Housekeeping and the co-author of the ebook Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Vitamin for MyFitnessPal. Melissa obtained a Bachelor of Arts in Vitamin (DPD) from the School of Saint Benedict and accomplished her dietetic internship by way of Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the Yr awarded by the Minnesota Academy of Vitamin and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying offers salmon a crisp crust whereas maintaining the fish tender. Pairing it with arugula and berries creates a fiber- and protein-rich meal prepared in quarter-hour.
In the event you don’t like peppery arugula, you can use spring greens as an alternative. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal gives numerous Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to assist your weight reduction and well being targets (3).
Serves: 2 | Serving Dimension: 1 salmon fillet and about 2 1/2 cups salad
Vitamin (per serving): Energy: 345; Complete Fats: 20g; Saturated Fats: 4g; Monounsaturated Fats: 8g; Ldl cholesterol: 0mg; Sodium: 501mg; Carbohydrate: 13g; Dietary Fiber: 9g; Sugar: 9g; Protein 26g
6. Spaghetti With Roasted Tomatoes & Shrimp
An excellent quantity of seafood is eaten on the Mediterranean food plan (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal.
This dish is full of 38 grams of protein. For extra fiber, use complete wheat or pulse-based pasta (akin to lentil or chickpea pasta) as an alternative of unusual spaghetti.
Though this meal consists of some veggies, I’d recommend serving it with a aspect salad for extra veggie goodness.
Serves: 4 | Serving Dimension: 1 2/3 cups
Vitamin (per serving): Energy: 419; Complete Fats: 10g; Saturated Fats: 1g; Monounsaturated Fats: 5g; Ldl cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g
7. Rooster Shawarma Pita Pizzas
In the event you’re a fan of pizza, you’ll respect this simple, protein-packed model that sticks to the rules of the Mediterranean food plan (1).
Entire wheat pita serves as your simple pizza crust. It’s topped with rotisserie rooster tossed in shawarma spices, hummus, and cheese.
This all-in-one simple Mediterranean recipe features a aspect tomato-cucumber salad for the right final touch.
Serves: 4 | Serving Dimension: 1 pizza
Vitamin (per serving): Energy: 409; Complete Fats: 13g; Saturated Fats: 4g; Monounsaturated Fats: 2g; Ldl cholesterol: 18mg; Sodium: 574mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 3g; Protein 25g
8. Excessive-Protein Rooster Salad
Rooster salad sounds about as American because it will get, however the elements–rooster, complete grain bread, Greek yogurt, apples, and grapes–make it Mediterranean diet-friendly (1). Plus, this meal serves up a hefty 34 grams of protein and seven grams of fiber thanks to those elements.
Rotisserie rooster or leftover rooster breast is the time-saving hero right here. Meal prep the rooster salad upfront, and also you’ll have high-protein sandwiches–or salads if you happen to favor–for days!
Serves: 6 | Serving Dimension: 3/4 cup (about 5 ounces or 142 grams) + 2 slices complete grain bread + 1 medium lettuce leaf
Vitamin (per serving): Energy: 364; Complete Fats: 6g; Saturated Fats: 1g; Monounsaturated Fats: 1g; Ldl cholesterol: 65mg; Sodium: 412mg; Carbohydrate: 44g; Dietary Fiber: 7g; Sugar: 10g; Protein: 34g
9. Sluggish Cooker Rooster Tortilla Soup
Black beans, avocado, and rooster breast are the Mediterranean food plan hero elements of this meal (1).
The recipe couldn’t be easier. Toss some no-prep elements, akin to rooster breasts, canned beans, and jarred salsa, into the sluggish cooker within the morning and are available residence to a scrumptious, protein- and fiber-filled dinner.
Professional tip: Make sufficient soup to take pleasure in leftovers for lunch. Attempt to decide on complete grain tortilla chips by on the lookout for the phrases “complete grain corn” on the ingredient checklist.
Serves: 4 | Serving Dimension: 1/4 recipe
Vitamin (per serving): Energy: 344; Complete Fats: 12g; Saturated Fats: 1g; Monounsaturated Fats: 3g; Ldl cholesterol: 55mg; Sodium: 259mg; Carbohydrate: 35g; Dietary Fiber: 9g; Sugar: 5g; Protein: 33g
Regularly Requested Questions (FAQs)
What snacks are allowed on the Mediterranean food plan?
Entire meals snacks can simply match right into a Mediterranean food plan life-style (1). Produce picks, like contemporary vegetables and fruit and dried fruits, along with nuts, seeds, and complete grains are welcomed within the snack class on this consuming sample. Plus, small quantities of dairy meals, like plain Greek yogurt or modest quantities of cheese, are additionally included (1).
Is popcorn allowed on the Mediterranean food plan?
Sure, popcorn followers, be at liberty to include this complete grain into your Mediterranean food plan. Go for air-popped popcorn that’s seasoned with olive oil and a sprinkle of sea salt over these varieties which might be coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean food plan?
A standard Mediterranean food plan wouldn’t depend on processed snacks, like chips or crackers, that come from a bundle (1). Nevertheless, with the increase in useful meals available on the market embracing the Mediterranean food plan, there’s a little bit of a gray space. This implies from time to time (and moderately), complete grain based mostly chips or crackers, like 100% wheat, corn, or lentil based mostly crips, could also be loved.
What’s the Mediterranean food plan strategy to snacking?
The Mediterranean food plan is a life-style strategy to vitamin and wellness. “The Mediterranean food plan encourages constructive dinner time behaviors, akin to slowing right down to take pleasure in your meal within the firm of others,” says Jaeger. So most Mediterranean cultures deal with these meals, not snacking between meals.
The Backside Line
Good snacking is feasible when following a Mediterranean food plan. As an alternative of a standard packaged snack, flip to complete meals which might be wealthy in complicated carbohydrates, wholesome fat, plant-forward proteins and antioxidants to spherical out between-meal starvation (1). A easy Greek yogurt bowl paired with contemporary berries, chopped nuts, and even a drizzle of honey is a superb, Mediterranean food plan snack choice!
Let MyFitnessPal assist you to obtain your targets whereas optimizing your snacks with better-for-you Mediterranean-flare bites. Checkout these high-fiber snacks beneath 255 energy or these low-sugar snacks beneath 200 energy to fulfill a candy tooth to get you began. No matter you’re craving, we’ve acquired you coated with a snack choice that can be just right for you on the Mediterranean food plan!
The publish 9 Simple Mediterranean Recipes appeared first on MyFitnessPal Weblog.
