Friday, June 9, 2023

Latest Posts

Cheap Easy Mediterranean Diet Recipes

Healthy Braised Lentils With Kale

MEDITERRANEAN DIET MEAL PREP | Quick, Easy and Flexible Healthy Seasonal Winter Vegetarian Recipes

In the Mediterranean, meals rely heavily on plant-based recipes favoring legumes, whole grains and loads of fresh vegetables and fruits. This recipe fully embraces that philosophy, borrowing a few of the classic cooking techniques and ingredient combinations from the region–firm black lentils from France and olive oil-fried eggs from Spain. This recipe is super simple, yet hearty enough to satisfy even the most hard-core meat eaters in your family.

Get the Recipe: Healthy Braised Lentils with Kale

How To Meal Prep For The Week

If you dont have much time to cook on weekdays, its a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days just use airtight meal prep containers.

I personally love making ahead my 5-Minute Mediterranean Bowl and the Mediterranean Salmon Bowl. Follow the instructions of the individual recipes, so that your food stays fresh for more than a day!

Also, I have a collection of meal prep Mediterranean recipes that you can find here.

Mediterranean Diet Dinner Recipes You Can Make In No Time

When we hear the word diet, we think calorie counting, restrictions and way too many dry chicken breasts. But the Mediterranean diet is the total antithesisits full of ingredients that are popular in Greece, Italy, Spain, Israel and other parts of the Middle East, with a focus on whole grains, veggies, beans, low-fat dairy, nuts, fish, lean red meat and olive oil. Best of all, following the diet for three months or more has been scientifically proven to boost your mood. Here are 60 quick Mediterranean diet dinner recipeslike one skillet sun-dried tomato chicken, sesame-ginger salmon and pasta e fagiolito try for your next meal.

Read Also: Diet Pills That Give You Energy

Garlicky Swiss Chard And Chickpeas

Suzanne commented: I made this recipe exactly as written, except 1 cup veggie broth and 1 cup of water, and it was delicious!! We also grilled some fish and it was a fabulous dinner! My husband loved it too! Ive been following recipe girl for quite some time, but this got me really excited about her cookbook.

Are Bananas Ok On The Mediterranean Diet

Mediterranean Three Bean Quinoa Salad

Ideally, you should base your diet on these healthy Mediterranean foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

You May Like: What Is The Fasting Diet

Mediterranean Recipes For Breakfast

Loading up on vegetables and good-for-you proteins is highly encouraged, especially at breakfast. And good news theres an endless array of satiating breakfast ideas to choose from.

  • Shakshuka: This is a classic Mediterranean dish that combines simmering tomatoes, onions, spices and poached eggs into a nourishing and filling meal.
  • Sweet Potato Toast: Upgrade your avocado toast with sweet potato as the base, and top it off with a poached egg, spinach, avocado, and a sprinkle of black pepper.
  • Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini.
  • Kale And Butternut Squash Frittata: Frittatas are perfect for meal prepping and this ones filled with the best of winter vegetables.
  • Sweet Potato Breakfast Hash: Turn you average breakfast hash into a colorful, nutrient-dense one that goes beyond just using white potatoes.

Shakshuka With Feta & White Beans

This white bean shakshuka recipe is a tasty Mediterranean diet recipe that works for brunch or dinner! Shakshuka is a dish of eggs poached in a tomato sauce that originates from Middle Eastern and Mediterranean regions. This one features white beans and bell peppers, and is sprinkled with feta cheese. It’s so tasty, and comes together in just over 30 minutes.

You May Like: Mediterranean Diet For Weight Loss

Purchase Options And Add

Are you worried about how to get rid of that belly fat? Are you looking to lose weight and ward off diseases? Would you like your diet to be healthy, delicious and easy to follow long term?

If your answer to any or all of these questions is YES, this is the perfect book for you. Keep reading!

Researchers have recognized that the Standard American Diet leads to heart disease, obesity, gallstones, diabetes and cancer due to the excessive intake of animal fats, an inadequate diet, and a lack of exercise. In contrast, the traditional Mediterranean menu is one of the most nutritious in the world, making it ideal for weight reduction and lower rates of cardiovascular illnesses and other chronic conditions.

The Mediterranean diet consists of traditional foods that people eat in nations near the Mediterranean sea, including Italy, Greece and Morocco. Although there is no single definition of the Mediterranean diet, it is usually rich in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil.

Low intake of chicken, eggs and red meat is helpful in the prevention of chronic illnesses, especially coronary heart disease. Several scientific studies have shown that the Mediterranean diet can cause weight reduction and help prevent heart attacks, strokes, type 2 diabetes and lengthen life expectancy.

These recipes will delight your palate and your nourish body and soul. All of them can be created easily in your home kitchen.

  • 8.5 x 0.21 x 11 inches
  • Mediterranean Diet Food List

    Mediterranean Diet Meal Prep | Quick, Easy and Flexible Healthy Recipes

    The reason the Mediterranean diet is really wholesome is that the Mediterranean region is very fertile. A large variety of fruits, vegetables, legumes, whole grains, seeds, nuts naturally grow in the Mediterranean countries.

    Hope Im not offending anyone but compared to what, for example, Germany has to offer in that department which is potatoes, this plant abundance is what makes the Mediterranean diet so damn healthy and delicious!

    Currently, most of us have access to many of the foods that can be found in the Mediterranean. Thanks, globalization!

    Here are some Mediterranean diet foods that you can probably find in the store

    • Vegetables: tomatoes, cucumbers, zucchini, eggplant, arugula, spinach, broccoli, avocado, greens, potatoes, onion, peppers
    • Fruit: lemons, oranges, strawberries, raspberries, peaches, apples, plums
    • Whole grains & legumes: rice, bulgur, chickpeas, beans, lentils, barley, oats
    • Nuts and seeds: almonds, walnuts, pistachios, sunflower seeds, sesame seeds
    • Protein: poultry, eggs, cheese, yogurt, fish and seafood
    • Herbs and spices: garlic, basil, mint, parsley, coriander, saffron, rosemary, oregano, cinnamon
    • Healthy Fats: Olive oil, olives, avocado
    • Lets not forget: WINE.

    Read Also: Ménière’s Disease Low Sodium Diet

    Beans And Greens Over Polenta

    Beans and greens are popular in the southern U.S., but did you know they are eaten all the time in the Mediterranean? Mediterranean Diet recipes with greens and beans are cooked in extra virgin olive oil and are usually vegan. Youre definitely going to want to use a lot of extra virgin olive oil for this dish because thats where most of the flavor comes from. You can use whatever greens are available to you. I recommend swiss chard, collard greens, spinach, or dandelion greens, but any greens will work.

    Invest In The Right Tools

    Unfortunately, we dont always get the most out of the ingredients we buy at the store. Food gets wasted in the cooking process or goes bad because we dont have the time to make the recipes we had planned to make. This is why investing in these cooking tools will save you money in the long run.

    Crockpot Slow Cooker

    Time is valuable and we dont have the time anymore to sit over a pot of stew as it cooks for 4 hours. Enter the Crockpot, stage left. This awesome kitchen appliance will save you a ton of time in the kitchen and help make your food taste amazing. You can usually get one for under $50 and you will thank yourself 100 times over for the pure ease of cooking with a Crock pot . Also, save unused bits of vegetables and meat throughout the week and make a delicious soup at the end of it.


    For about twice the price of a slow cooker, you can get an InstantPot pressure cooker that has the function of a slow cooker but can also be a rice cooker, sauté pan, yogurt maker, sterilizer, steamer and more! I have cooked a whole chicken in it in 20 minutes. They also make the perfect soft or hard boiled eggs in a matter of minutes.

    Sheet Pans

    French Press

    Mason Jars

    I have mason jars all over my house. I use these for storing leftover food and making ferments. These come with airtight lids that will keep your food good for longer. You can also get special lids that allow you to make ferments such as pickles or sauerkraut.

    Storage Containers

    Also Check: What Can’t You Eat In Keto Diet

    Chickpea Shawarma Pitas With Hummus

    Covered in spices and roasted to crispy perfection, chickpeas are a natural swap in these Mediterranean-inspired shawarma pitas. For a “cook once, eat twice” approach, transform any leftovers into a chickpea shawarma salad: Layer the vegetables with roasted chickpeas and top it with dollops of hummus-dill dressing.

    Get the Recipe: Chickpea Shawarma Pitas with Hummus-Dill Dressing

    Eggs Aren’t Just For Breakfast

    50 Easy Mediterranean Diet Recipes and Meal Ideas

    You should never underestimate the versatility of eggs.

    Whip them into a frittata with Mediterranean-seasoned vegetables and feta cheese, crack them into a sizzling shakshuka, or even enjoy a simple egg on toast.

    Chickpeas and mixed beans just aren’t my thing. I cook with them for my family all the time and I wish I liked them.

    Mixed beans, chickpeas, and chopped tomatoes are the best way to beef up a batch-cooked dinner. They add protein, nutrients, and different layers of texture.

    You can even use beans as an alternative to meat in a vegetable chili or salad.

    You May Like: Foods To Eat On Diet

    Crispy Tofu With Roasted Vegetables

    Preheating an empty baking sheet while the oven reaches the right temperature means the vegetables for this dish instantly start sizzling and cooking the second they hit the tray. It will cut down on the time it takes to roast them, while also ensuring they brown evenly.

    Get the Recipe: Crispy Tofu with Roasted Vegetables

    Eggplant Sandwich With Tomato & Pesto

    This Mediterranean veggie sandwich was inspired by our recent trip to Italy. While in Pisa, we went to a sweet little sandwich shop and had a sandwich like this. The bread is spread with basil pesto and Kalamata olive spread, and then its filled with grilled eggplant, juicy ripe tomatoes, and fresh mozzarella. Its pretty darn delicious, if we do say so ourselves.

    Read Also: Best Diet For Pre Diabetes

    Its All About Fish In Mediterranean Recipes

    As I mentioned earlier, fish is the go-to protein when eating Mediterranean food. From salmon recipes to tuna to cod, theres so many delicious options to choose from. Bonus, theyre a no-fuss ingredient when it comes to cooking .

    Vegetarian Arugula Chickpea Power Salad

    Virtual Cooking Class: Budget-Friendly Mediterranean Diet Recipes

    The combination of fiber-packed, antioxidant-rich vegetables and fruit plus high-protein chickpeas and avocado makes this a well-balanced and satisfying salad. Spice up the mash with additional ingredients like mango, celery, cilantro or carrots, then enjoy it as a dip, sandwich filling or, in this case, a salad topper.

    Get the Recipe: Vegetarian Arugula Chickpea Power Salad

    Also Check: Keto Diet For Belly Fat

    Buy Frozen Fruits And Vegetables

    Frozen fruits and vegetables are a lifesaver when you are on a budget.

    Buy frozen peas, carrots, spinach, and even avocados to keep your freezer stocked. This also prevents forgotten produce from rotting in the back of your refrigerator.

    I often buy frozen fruits for smoothies or defrost berries in the microwave for breakfast. They are much cheaper than fresh options and taste just as good.

    Tasty And Cheap Dinner Ideas From The Mediterranean

    Looking for some cheap dinner ideas? Trying to cut down on food expenses? Cooking at home can be a great way to save but the recipes you choose will really determine how much of an impact it has on your wallet. There are certain foods that tend to be less expensive and make for great ingredients in any budget recipe. Some of these foods include: beans, canned tuna, pasta, potatoes, spinach and tomatoes. Many traditional Mediterranean recipes use inexpensive ingredients so the cheap dinner ideas are endless.

    Don’t Miss: 7 Day Weight Loss Low Carb Diet

    Are You Worried About How To Get Rid Of That Belly Fat

    Are you looking to lose weight and ward off diseases? Would you like your diet to be healthy, delicious and easy to follow long term?

    Researchers have recognized that the Standard American Diet leads to heart disease, obesity, gallstones, diabetes, and cancer due to the excessive intake of animal fats, an inadequate diet, and a lack of exercise.

    In contrast, the traditional Mediterranean menu is one of the most nutritious in the world, making it ideal for weight reduction and lower rates of cardiovascular illnesses and other chronic conditions.

    The Mediterranean diet consists of traditional foods that people eat in nations near the Mediterranean sea, including Italy, Greece, and Morocco.

    Although there is no single definition of the Mediterranean diet, it is usually rich in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil.

    In The Super Easy Mediterranean Diet Cookbook for Beginners on a Budget, Dr. Belinda Mack outlines what the Mediterranean diet is and how it can help you experience enhanced physical health and overall well-being.

    Here are some of the helpful tools youâll find inside:

    • Publisher :Independently published
    • Language :English

    Toasted Orzo With Carrots Raisins And Pine Nuts

    How to Meal

    Kochilas serves this recipe with a spiced roasted chicken, she says. And, the cooking method is unique instead of boiling like pasta, the orzo toasted first so turns an amber shade, according to Kochilas.

    Makes: 2 servings

    • ½ cup Aegina pistachios shelled and toasted or 2 tablespoons pine nuts, toasted

    • 4 tablespoons extra virgin Greek olive oil

    • 1 large red or yellow onion chopped

    • 1 large carrot peeled and diced

    • 2 garlic cloves minced

    • 1 1/2 cups orzo divided

    • 1 pinch Greek Krokos saffron

    • 3 4 tablespoons Corinthian currants or seedless raisins plumped in warm water

    • Sea salt to taste

    • 2 tablespoons chopped fresh mint and/or parsley


  • Toast the pine nuts or pistachios in a small dry skillet over medium heat and set aside.

  • Have 6 cups of hot water or vegetable broth simmering on the stove.

  • Heat half the olive oil in a large, deep frying pan over medium heat and cook the onion and carrot until soft, lightly browned, and glistening.

  • Stir in the garlic. Add half the orzo to the pan and continue to cook until the orzo starts to brown. Sprinkle the saffron into the toasting orzo and add 1 cup of hot water or broth. Stir. Add more water or broth in half-cup increments until the browned orzo is soft but al dente, about 7 minutes.

  • While cooking the vegetables and orzo, bring a medium pot of water to a boil. Add salt and boil the other half of the orzo. Drain, reserving 1 cup of its boiling liquid.

  • Recipe courtesy of Diane Kochilas.

    You May Like: Is Diet Or Exercise More Important For Weight Loss

    Healthy Mediterranean Diet Snacks

    In between meals, fruits, nuts, and fresh cut veggies are ideal when you want something to nibble on. You can also pair veggie sticks with creamy and flavorful dips to make them that much more enjoyable.

    Delicious And Healthy Budget Recipes

    These cheap dinner ideas are super tasty and follow the Mediterranean Diet. Inexpensive recipes dont have to be bland or less desirable. In fact, the traditional Mediterranean Diet is based on the diets of people who didnt have a lot of money, but who were very creative and loved good food. We hope you enjoy these recipes!

    Read Also: Royal Canin Veterinary Diet Multifunction Renal Support + Hydrolyzed Protein

    For More Healthy Recipes

    If you need more healthy, fast and easy delicious recipes that are in line with the Mediterranean diet, make sure to check out my clean eating recipe binder. It has over 100 tasty and quick healthy recipes, useful printables like a meal planner, healthy habit trackers, a recipe card and more to help you build healthy habits, stay organized in the kitchen and maybe build your own recipe binder? Why not, imagine having all those delicious recipes printed and organized in a binder! You can find the clean eating recipe binder here, be sure to use the code NTB20 to get 20% off.

    Latest Posts

    Don't Miss

    Stay in touch

    To be updated with all the latest news, offers and special announcements.