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 so much. However actual speak: it’s additionally top-of-the-line methods to remain on observe along with your well being and weight reduction targets (2). Having a number of straightforward Mediterranean recipes in your pocket might help.
You’ve most likely heard the Mediterranean weight loss plan is without doubt one of the greatest on the market. US Information & World Report simply ranked it among the many greatest diets but once more. Fortunately, it’s additionally a manner of consuming that lends itself to quick, straightforward, home-cooked meals (1).
I’ve rounded up 9 high-protein Mediterranean-inspired recipes. These straightforward Mediterranean recipes are good for nights once you’re on a decent schedule however need to keep on observe along with your targets. Plus, I’m sharing pro-tips to make them even less complicated. So, hold studying for extra on the advantages of the Mediterranean weight loss plan and the yummy recipes.
The Mediterranean Food regimen and Weight Well being
With its emphasis on entire, flavorful meals, the Mediterranean weight loss plan helps your well being whereas additionally making wholesome consuming really feel much less restrictive and extra satisfying (1).
Why is the Mediterranean weight loss plan so standard?
The Mediterranean weight loss plan is praised by dietitians, scientists, and foodies as a result of it focuses on recent, healthful elements linked to good well being outcomes (1).
Melissa Jaeger, RD Head of Diet at MyFitnessPal, says this weight loss plan is so highly effective due to the entire meals it focuses on, together with (1):
- Fruits
- Greens
- Entire grains
- Seafood
- Poultry
- Additional-virgin olive oil
“The Mediterranean weight loss 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 stated, pink meat and sweets are positively not staples of the Mediterranean weight loss plan (1).
The Mediterranean weight loss plan sample is related to tons of advantages, like (1):
- Wholesome physique weight
- Higher blood sugar
- Lowered ldl cholesterol
- Decrease blood stress
- Sharp mind perform
The way to make Mediterranean cooking simpler
Mediterranean cooking doesn’t must be difficult. Right here’s how I hold 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 manner, they’re able to go once 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 lower down on prep and cleanup.
9 Straightforward 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 weight loss plan embraces seafood and veggies, and also you get each on this recipe. I like a sheet pan meal as a result of there’s much less to wash up! By utilizing salmon and two varieties 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 could possibly 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 further fiber. Make certain to trace any extras you add utilizing MyFitnessPal. Use the Voice Log characteristic to fast and straightforward logging of any further elements.
Serves: 4 | Serving Measurement: 1 salmon portion, 2/3 cup/130g greens
Diet (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 weight loss plan, nevertheless it’s usually eaten alongside veggies and protein as an alternative of as the principle course (1). This meal is filled with protein and veggies, making this center-stage pasta an ideal Mediterranean weight loss 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 Measurement: 1 1/2 cups pasta combination
Diet (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, reminiscent of artichokes, roasted pink bell peppers, and pepperoncini. All informed, 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 help well being (1, 3).
The tuna salad will be prepped upfront and added to toast or salad greens at lunchtime.
Serves: 2 | Serving Measurement: 1 cup of salad and 1 slice of bread
Diet (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 won’t be the very first thing to return to thoughts once you consider straightforward Mediterranean weight loss plan recipes. However elements like cauliflower, legumes, Greek yogurt, rooster, seasonings, and olive oil make it completely appropriate for the Mediterranean weight loss plan (1).
A lot of the elements, together with rotisserie rooster, canned pinto beans, and store-bought pico de gallo (non-compulsory), are low-prep. The primary work comes from reducing the cauliflower. To save lots of time, purchase ready-to-cook or frozen cauliflower.
That is the proper 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 dimension–you’re virtually assured to get comfortably full and keep that manner for hours (3).
Serves: 2 | Serving Measurement: 1/2 the pan
Diet (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 Specialists
Samantha Cassetty, MS, RD, is a nationally acknowledged meals and diet knowledgeable, media persona, diet marketing consultant, and creator. Cassetty is a former diet director for Good Housekeeping and the co-author of the ebook Sugar Shock.
Melissa Jaeger RD, LD, is the Head of Diet for MyFitnessPal. Melissa obtained a Bachelor of Arts in Diet (DPD) from the Faculty of Saint Benedict and accomplished her dietetic internship by Iowa State College. In Might 2024 she was acknowledged because the Registered Younger Dietitian of the 12 months awarded by the Minnesota Academy of Diet and Dietetics.
5. Air Fryer Salmon With Arugula-Berry Salad
Air frying provides 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.
When you don’t like peppery arugula, you could possibly use spring greens as an alternative. If berries aren’t in season, swap them for unsweetened dried fruit or pomegranate seeds.
This meal offers numerous Mediterranean diet-friendly fruits and veggies plus 9 grams of fiber and 26 grams of protein to help your weight reduction and well being targets (3).
Serves: 2 | Serving Measurement: 1 salmon fillet and about 2 1/2 cups salad
Diet (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 weight loss plan (1). On this case, shrimp and tomatoes are roasted on the identical sheet pan for a weeknight-easy meal.
This dish is filled with 38 grams of protein. For extra fiber, use entire wheat or pulse-based pasta (reminiscent of lentil or chickpea pasta) as an alternative of peculiar spaghetti.
Though this meal consists of some veggies, I’d recommend serving it with a facet salad for extra veggie goodness.
Serves: 4 | Serving Measurement: 1 2/3 cups
Diet (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
When you’re a fan of pizza, you’ll recognize this straightforward, protein-packed model that sticks to the rules of the Mediterranean weight loss plan (1).
Entire wheat pita serves as your straightforward pizza crust. It’s topped with rotisserie rooster tossed in shawarma spices, hummus, and cheese.
This all-in-one straightforward Mediterranean recipe features a facet tomato-cucumber salad for the proper final touch.
Serves: 4 | Serving Measurement: 1 pizza
Diet (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, entire 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 should you want–for days!
Serves: 6 | Serving Measurement: 3/4 cup (about 5 ounces or 142 grams) + 2 slices entire grain bread + 1 medium lettuce leaf
Diet (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. Gradual Cooker Rooster Tortilla Soup
Black beans, avocado, and rooster breast are the Mediterranean weight loss plan hero elements of this meal (1).
The recipe couldn’t be less complicated. Toss some no-prep elements, reminiscent of rooster breasts, canned beans, and jarred salsa, into the sluggish cooker within the morning and are available house to a scrumptious, protein- and fiber-filled dinner.
Professional tip: Make sufficient soup to get pleasure from leftovers for lunch. Strive to decide on entire grain tortilla chips by in search of the phrases “entire grain corn” on the ingredient checklist.
Serves: 4 | Serving Measurement: 1/4 recipe
Diet (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
Continuously Requested Questions (FAQs)
What snacks are allowed on the Mediterranean weight loss plan?
Entire meals snacks can simply match right into a Mediterranean weight loss plan life-style (1). Produce picks, like recent fruit and veggies and dried fruits, along with nuts, seeds, and entire 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 weight loss plan?
Sure, popcorn followers, be at liberty to include this entire grain into your Mediterranean weight loss plan. Go for air-popped popcorn that’s seasoned with olive oil and a sprinkle of sea salt over these varieties which are coated with butter or sugar, like caramel corn.
What chips or crackers are OK on the Mediterranean weight loss plan?
A conventional Mediterranean weight loss plan wouldn’t depend on processed snacks, like chips or crackers, that come from a package deal (1). Nevertheless, with the growth in purposeful meals available on the market embracing the Mediterranean weight loss plan, there’s a little bit of a gray space. This implies occasionally (and sparsely), entire grain primarily based chips or crackers, like 100% wheat, corn, or lentil primarily based crips, could also be loved.
What’s the Mediterranean weight loss plan method to snacking?
The Mediterranean weight loss plan is a life-style method to diet and wellness. “The Mediterranean weight loss plan encourages optimistic supper time behaviors, reminiscent of slowing right down to get pleasure from your meal within the firm of others,” says Jaeger. So most Mediterranean cultures concentrate on these meals, not snacking between meals.
The Backside Line
Sensible snacking is feasible when following a Mediterranean weight loss plan. As an alternative of a standard packaged snack, flip to entire meals which are wealthy in advanced carbohydrates, wholesome fat, plant-forward proteins and antioxidants to spherical out between-meal starvation (1). A easy Greek yogurt bowl paired with recent berries, chopped nuts, and even a drizzle of honey is a superb, Mediterranean weight loss plan snack choice!
Let MyFitnessPal provide help 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 lined with a snack choice that can be just right for you on the Mediterranean weight loss plan!
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