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  5. You Just Started the Mediterranean Diet—Here Are the Recipes to Make First

You Just Started the Mediterranean Diet—Here Are the Recipes to Make First

A portrait of Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD Updated January 04, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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For the fourth year in a row, the Mediterranean diet has been named the #1 diet by U.S. News & World Report. These healthy meals will help you follow the lifestyle diet with ease. From breakfast to dinner, these Mediterranean diet recipes are packed with ingredients like fresh vegetables, whole grains and lean protein like fish and chicken. These nutritious recipes are perfect for any beginner looking to start the new year off deliciously.

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Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

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In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from Mediterranean seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

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Mediterranean Breakfast Sandwiches

Mediterranean Breakfast Sandwiches
Credit: Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
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This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

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Mediterranean Chickpea Quinoa Bowl

Mediterranean Chickpea Quinoa Bowl
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Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

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Garlic Roasted Salmon & Brussels Sprouts

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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

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Mediterranean Tuna-Spinach Salad

Mediterranean Tuna-Spinach Salad
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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

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One-Pot Greek Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish Mediterranean pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

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Salmon Pita Sandwich

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This quick lunch recipe is loaded with heart-healthy omega-3s thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

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Quinoa & Chia Oatmeal Mix

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Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains 6 grams of fiber--almost a quarter of your daily quota-which helps stave off hunger throughout the morning.

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Skillet Lemon Chicken & Potatoes with Kale

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This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

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Charred Shrimp & Pesto Buddha Bowls

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These shrimp and pesto Buddha bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

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Mediterranean Lentil & Kale Salad

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The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.

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Mediterranean Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

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Berry Chia Pudding

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Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they're mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We're in.

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Mediterranean Lettuce Wraps

Mediterranean Lettuce Wraps
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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

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Shrimp, Avocado & Feta Wrap

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This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.

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Greek Roasted Fish with Vegetables

Greek Roasted Fish with Vegetables
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This dish is packed with flavor and fits perfectly into a Mediterranean diet.

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Mediterranean Bento Lunch

Mediterranean Bento Lunch
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Travel to the Mediterranean over your lunch break with this healthy bento box idea that combines Greek salad, hummus, pita and more for a satisfying work lunch.

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Chicken with Tomato-Balsamic Pan Sauce

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Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. Save the unused chicken tenders in an airtight container in your freezer for up to 3 months. Once you have enough, thaw them out for another use.

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Spinach & Egg Scramble with Raspberries

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This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines weight-loss power foods, eggs and raspberries, with filling whole-grain toast and nutrient-packed spinach. The protein and fiber help fill you up and the whole meal clocks in at just under 300 calories.

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One-Pot Tomato Basil Pasta

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This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.

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Slow-Cooker Mediterranean Chicken & Chickpea Soup

Slow-Cooker Mediterranean Chicken & Chickpea Soup
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This set-it-and-forget-it slow-cooker recipe simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken is the key to making rich soup without adding broth.

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Fig & Ricotta Overnight Oats

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With just a bit of work before bed, you can have a fast but decadent breakfast in the morning. These overnight oats "cook" while you sleep. Toast almonds and chop figs the night before, so that when you rise, you can just stir in the fruit, nuts, honey and ricotta cheese for a hearty, sweet and creamy breakfast.

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Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Chicken & Spinach Skillet Pasta with Lemon & Parmesan
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This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. I call it "Mom's Skillet Pasta" and she called it "Devon's Favorite Pasta." Either way it's a quick and easy weeknight dinner we created together and scribbled on a little recipe card more than a decade ago, and it remains in my weekly dinner rotation to this day. It's a simple dinner the whole family will love.

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Fig & Ricotta Toast

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This easy Mediterranean-inspired toast makes a quick breakfast for any day of the week.

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Tabbouleh, Hummus & Pita Plate

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This Mediterranean-inspired vegan picnic dinner features traditional fare like tabbouleh, hummus, olives and fresh fruit and vegetables. It's perfect to pack and take along or even to serve as an easy, healthy meal at home.

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Chicken Pesto Pasta with Asparagus

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This healthy chicken pesto pasta is easy to make thanks to convenience ingredients like rotisserie chicken and store-bought pesto. The addition of fresh asparagus--which is cooked in the same pot as the pasta--brightens up the look and the flavors of this family-friendly and easy one-pot dinner. Fresh basil, if you have it on hand, is a nice finishing touch.

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Mini Quiches with Sweet Potato Crust

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Shredded sweet potato hash browns make up the healthy crust of these gluten-free muffin-tin quiches. This grab-and-go breakfast is super-easy to prep ahead and keep stashed in the fridge or freezer. Serve them for brunch or eat them on busy weekdays.

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Mediterranean Chicken Salad

Mediterranean Chicken Salad
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The next time you grill or broil chicken breasts, cook some extra pieces to use in this salad. Or if you prefer, pick up some packaged cooked chicken breast strips or cubes at the grocery store.

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Caprese Toast

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Tomato, basil and mozzarella, this Caprese toast has it all!

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Slow-Cooker Mediterranean Stew

Slow Cooker Mediterranean Diet Stew in White Bowl
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This Mediterranean stew is a healthy dinner chock-full of vegetables and hearty chickpeas. A drizzle of olive oil to finish carries the flavors of this easy vegan crock-pot stew. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. Any way you vary it, this stew is sure to go into heavy rotation when you are looking for healthy crock-pot recipes.

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Muesli with Raspberries

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Unlike granola, muesli isn't baked with sweeteners or oil. Make your own or find your favorite brand in most supermarkets--we like Bob's Red Mill.

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Hummus & Greek Salad

Hummus & Greek Salad
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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

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Mediterranean Pasta Salad

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You might not think to use hummus as a pasta sauce, but the creamy dip makes the perfect backdrop to the bold flavors of this healthy Mediterranean-inspired pasta salad.

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Easy Italian Wedding Soup

Bowl of Easy Italian Wedding Soup on a gray cloth background
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Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

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    1 of 34 Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi
    2 of 34 Mediterranean Breakfast Sandwiches
    3 of 34 Mediterranean Chickpea Quinoa Bowl
    4 of 34 Garlic Roasted Salmon & Brussels Sprouts
    5 of 34 Mediterranean Tuna-Spinach Salad
    6 of 34 One-Pot Greek Pasta
    7 of 34 Salmon Pita Sandwich
    8 of 34 Quinoa & Chia Oatmeal Mix
    9 of 34 Skillet Lemon Chicken & Potatoes with Kale
    10 of 34 Charred Shrimp & Pesto Buddha Bowls
    11 of 34 Mediterranean Lentil & Kale Salad
    12 of 34 Mediterranean Ravioli with Artichokes & Olives
    13 of 34 Berry Chia Pudding
    14 of 34 Mediterranean Lettuce Wraps
    15 of 34 Shrimp, Avocado & Feta Wrap
    16 of 34 Greek Roasted Fish with Vegetables
    17 of 34 Mediterranean Bento Lunch
    18 of 34 Chicken with Tomato-Balsamic Pan Sauce
    19 of 34 Spinach & Egg Scramble with Raspberries
    20 of 34 One-Pot Tomato Basil Pasta
    21 of 34 Slow-Cooker Mediterranean Chicken & Chickpea Soup
    22 of 34 Fig & Ricotta Overnight Oats
    23 of 34 Chicken & Spinach Skillet Pasta with Lemon & Parmesan
    24 of 34 Fig & Ricotta Toast
    25 of 34 Tabbouleh, Hummus & Pita Plate
    26 of 34 Chicken Pesto Pasta with Asparagus
    27 of 34 Mini Quiches with Sweet Potato Crust
    28 of 34 Mediterranean Chicken Salad
    29 of 34 Caprese Toast
    30 of 34 Slow-Cooker Mediterranean Stew
    31 of 34 Muesli with Raspberries
    32 of 34 Hummus & Greek Salad
    33 of 34 Mediterranean Pasta Salad
    34 of 34 Easy Italian Wedding Soup

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    You Just Started the Mediterranean Diet—Here Are the Recipes to Make First
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