Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Subscribe
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • 10 Best Healthy Breakfast Foods to Eat

      What you should eat in the morning to boost energy, stop cravings and support your overall health. Read More Next
    • The Top 20 Recipes of 2020

      Read More Next
    • Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories

      A full month of easy-to-make recipes and helpful meal-prep tips, this healthy meal plan sets you up for weight-loss success. Read More Next
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Family Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Healthy Recipes Chevron Right
  3. Healthy Regional Recipes Chevron Right
  4. Healthy Mediterranean Recipes Chevron Right
  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

Updated January 04, 2021
Skip gallery slides
Pin

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.

Start Slideshow

1 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

View Recipe this link opens in a new tab

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.

1 of 34

Advertisement
Advertisement

2 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Breakfast Sandwiches

View Recipe this link opens in a new tab

This veggie-packed breakfast sandwich delivers a healthy serving of protein plus fresh vegetables on low-carbohydrate sandwich bread.

2 of 34

3 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Chickpea Quinoa Bowl

View Recipe this link opens in a new tab

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.

3 of 34

Advertisement

4 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Garlic Roasted Salmon & Brussels Sprouts

View Recipe this link opens in a new tab

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.

4 of 34

5 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Tuna-Spinach Salad

View Recipe this link opens in a new tab

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.

5 of 34

6 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

One-Pot Greek Pasta

View Recipe this link opens in a new tab

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.

6 of 34

Advertisement
Advertisement
Advertisement

7 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Salmon Pita Sandwich

View Recipe this link opens in a new tab

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.

7 of 34

8 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Quinoa & Chia Oatmeal Mix

View Recipe this link opens in a new tab

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.

8 of 34

9 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Skillet Lemon Chicken & Potatoes with Kale

View Recipe this link opens in a new tab

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.

9 of 34

Advertisement
Advertisement
Advertisement

10 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Charred Shrimp & Pesto Buddha Bowls

View Recipe this link opens in a new tab

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.

10 of 34

11 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Lentil & Kale Salad

View Recipe this link opens in a new tab

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.

11 of 34

12 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Ravioli with Artichokes & Olives

View Recipe this link opens in a new tab

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).

12 of 34

Advertisement
Advertisement
Advertisement

13 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Berry Chia Pudding

View Recipe this link opens in a new tab

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.

13 of 34

14 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Lettuce Wraps

View Recipe this link opens in a new tab

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.

14 of 34

15 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Shrimp, Avocado & Feta Wrap

View Recipe this link opens in a new tab

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.

15 of 34

Advertisement
Advertisement
Advertisement

16 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Greek Roasted Fish with Vegetables

View Recipe this link opens in a new tab

This dish is packed with flavor and fits perfectly into a Mediterranean diet.

16 of 34

17 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Bento Lunch

View Recipe this link opens in a new tab

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.

17 of 34

18 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Chicken with Tomato-Balsamic Pan Sauce

View Recipe this link opens in a new tab

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.

18 of 34

Advertisement
Advertisement
Advertisement

19 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Spinach & Egg Scramble with Raspberries

View Recipe this link opens in a new tab

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.

19 of 34

20 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

One-Pot Tomato Basil Pasta

View Recipe this link opens in a new tab

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.

20 of 34

21 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Slow-Cooker Mediterranean Chicken & Chickpea Soup

View Recipe this link opens in a new tab

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.

21 of 34

Advertisement
Advertisement
Advertisement

22 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Fig & Ricotta Overnight Oats

View Recipe this link opens in a new tab

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.

22 of 34

23 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

View Recipe this link opens in a new tab

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.

23 of 34

24 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Fig & Ricotta Toast

View Recipe this link opens in a new tab

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

24 of 34

Advertisement
Advertisement
Advertisement

25 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Tabbouleh, Hummus & Pita Plate

View Recipe this link opens in a new tab

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.

25 of 34

26 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Chicken Pesto Pasta with Asparagus

View Recipe this link opens in a new tab

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.

26 of 34

27 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mini Quiches with Sweet Potato Crust

View Recipe this link opens in a new tab

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.

27 of 34

Advertisement
Advertisement
Advertisement

28 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Chicken Salad

View Recipe this link opens in a new tab

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.

28 of 34

29 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Caprese Toast

View Recipe this link opens in a new tab

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

29 of 34

30 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Slow-Cooker Mediterranean Stew

View Recipe this link opens in a new tab

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.

30 of 34

Advertisement
Advertisement
Advertisement

31 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Muesli with Raspberries

View Recipe this link opens in a new tab

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.

31 of 34

32 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Hummus & Greek Salad

View Recipe this link opens in a new tab

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.

32 of 34

33 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Pasta Salad

View Recipe this link opens in a new tab

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.

33 of 34

Advertisement
Advertisement
Advertisement

34 of 34

Pin
Facebook Tweet Mail Email iphone Send Text Message

Easy Italian Wedding Soup

View Recipe this link opens in a new tab

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.

34 of 34

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 34 Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi
2 of 34 Mediterranean Breakfast Sandwiches
3 of 34 Mediterranean Chickpea Quinoa Bowl