60 Mediterranean Diet Dinner Recipes You Can Make in No Time

Grilled Chicken & Vegetables with Pesto

The classic mediterranean combo! Brush chicken breasts and sliced zucchini, bell peppers, tomato and eggplant with olive oil and grill until cooked through. Toss with basil pesto for a healthy, flavorful meal.

Shrimp Scampi with Whole Wheat Pasta

Sauté garlic and shallots, then shrimp, in olive oil until pink and opaque. Toss with cooked whole wheat pasta, parmesan, lemon zest and parsley.

Lentil Bolognese over Zucchini Noodles

Sauté onion, carrot and celery, then ground beef and Italian sausage. Simmer in tomato sauce and lentils until thickened. Toss with zucchini noodles for a hearty, protein-packed bowl.

Black Bean & Sweet Potato Enchiladas  Mash black beans and sweet potatoes, then roll in corn tortillas with cheese, spinach and egg. Bake until fillings are hot for a healthy vegetarian enchilada stack.

Other tips for healthy Mediterranean dinners:

Focus on whole foods like vegetables, fruits, whole grains, legumes, nuts and seeds. They provide fiber, antioxidants and other nutrients.

Choose seafood like fish, shrimp, mussels and oysters which provide omega-3 fatty acids and protein. Grilled fish is a simple, delicious option.

Add protein sources such as beans, lentils, chickpeas, Greek yogurt or feta cheese.

Use healthy fats from olive oil, coconut oil and avocado oil. Limit butter and red meat.

Incorporate Mediterranean spices and herbs like oregano, basil, rosemary, thyme, parsley, garlic and red pepper flakes. They provide fragrance, flavor and health benefits.

Drink red wine in moderation, if desired. Or have water, unsweetened beverages, tea or coffee.

Use whole grain pastas, couscous, polenta, farro or barley instead of refined grains.

Top salads with ingredients such as grilled vegetables, olives, sun-dried tomatoes, cucumbers and a light vinaigrette.

For dessert, have fresh fruit, Greek yogurt with granola or a square of dark chocolate.

Cook one pot meals, sheet pan dinners, stews, stoups, gratins and paellas which are perfect for sharing.

For breakfast, have natural yogurt with granola and fruit, a smoothie with greens and Greek yogurt, beans on whole grain toast or a vegetable frittata.

Healthy Smoothie Recipes

• Berry Boost: Spinach, almond milk, banana, berries, Greek yogurt
• Mango Melon: Mango, cantaloupe, honey, almond butter, coconut milk
• Protein Green: Kale, cucumber, avocado, lemon juice, nut butter
• Roasted Sweet Beet: Beetroot, spinach, cacao powder, almond milk

Simple Salad Recipes

• Caprese Salad: Burrata, sliced tomato, basil, olive oil, balsamic glaze
• Farro Salad with Roasted Chickpeas: Farro, chickpeas, cucumber, tomato, basil, tahini dressing
• Beet and Goat Cheese Salad: Roasted beets, goat cheese, walnuts, spinach, pomegranate seeds
• Watermelon Arugula Salad: Watermelon radish, arugula, feta, mint, olive oil

Quick Whole Grain Bowl Recipes

• Black Rice and Black Bean Bowl: Rice, black beans, corn, salsa, avocado, spinach
• Quinoa Bowl with Garlic Shrimp: Cooked shrimp, quinoa, spinach, roasted garlic, lemon tahini
• Bowl with Lentil Bolognese: Whole wheat pasta, lentil bolognese sauce, zucchini, parmesan
• Bowl with Shrimp Gumbo: Andouille sausage, shrimp, brown rice, okra, tomato, chard

One Pan Hummus and Veggie Couscous

Cook chickpeas, zucchini, bell peppers, spinach and couscous in one pan with olive oil, lemon juice and spices until everything is warm. Fluff couscous with fork and mix with hummus, feta, toasted pine nuts and fresh herbs.