30 Days of Mediterranean Diet

Here are our favorite Mediterranean Diet recipes to try this year. These low-carb, low-sugar and lean protein recipes are also delicious, healthy and easy to prepare.
30 Days of Mediterranean Diet

This 30 Days of Mediterranean Diet recipe collection has lots of salads which are an excellent way to consume more vegetables. I have also included lots of seafood recipes and a few chicken recipes to bring some variety in the meal plan.

If you are new to Mediterranean Diet? The Mediterranean diet is low in saturated fat and high in vegetable fiber which helps maintain healthy heart and healthy gut.

This diet encourages the consumption of lean protein such as seafood along with olive oil, legumes, fruits and vegetables. Diet also instructs the moderate consumption of dairy such as cheese, cream, and yogurt, and low consumption of non-fish meat products.

Collection currently has my top favorite 30 Mediterranean Diet recipes. I'll update this with 10 New Recipes as month progress. You can pin this page and use this for reference whole month.

Foods to Avoid in Med. Diet:

  1. Red meats such as beef, lamb, pork.
  2. Bread, rice, pasta, cakes.
  3. Moderate the consumption of cheese, cream and yogurt. Always reach for low-fat variety!

Tip: For chicken recipes, use white meat chicken (lean chicken breast) instead of chicken thighs.

Tzatziki Chicken Salad

Tzatziki Chicken Salad, a creamy chicken salad with grilled chicken, cherry tomatoes, cucumber, olives, coated in refreshing yogurt-dill tzatziki dressing. Carb free, low fat, gluten free, protein-rich and loaded with delicious flavors!Bring it to potlucks, or treat yourself to a no-carb protein-rich meal,...

Heirloom Tomato Burrata Salad

Salad with sweet heirloom tomatoes, fresh basil and creamy burrata with herbs and balsamic vinegar dressing. This 10 minutes Heirloom Burrata Caprese Salad is perfect side salad to brighten flavor of any summer meal.I love serving salads such as this Tomatoes Salad as dinner sides for three reasons:It is c...

Ultimate Romesco Sauce

Romesco, a roasted red pepper and almonds sauce that has smoky, silky and creamy texture. A drizzle of this sauce tastes everything taste better, specially grilled meats. You will love the flavor. Recipe is dairy free, can be gluten free, and loaded with healthy ingredients.This recipe is also new addition...

Easy Tzatziki Sauce

Flavorful and easy Tzatziki Sauce, a Greek yogurt and cucumber sauce with traditional tzatziki seasonings - garlic, cumin, black pepper, lemon, and fresh herbs. If you have never tried Tzatziki? then this yogurt sauce is a must try. It needs 15 minutes to make a big batch! Tzatziki is also a healthy, glute...

Tabbouleh

Traditional Tabbouleh Salad recipe, made with bulgur (whole grain cracked wheat), tomatoes, herbs, and olive. With delicious distinct flavor of parsley, this Greek Restaurant staple is must-try once in lifetime. Bring to potluck, pack for lunch, or serve on side with favorite Mediterranean Meal.. This sala...

Mediterranean Chickpeas Salad with Herb-Citrus Vinaigrette

A 10 minute hearty dinner salad packed with proteins, vitamins, anti-oxidants, and a flavorful herb-citrus dressing! Wherever I'm time-pressed, this superfast and filling salad is my easy fix, for a lite and healthy summer dinner or even a lunch! Past few weeks, my schedule has kept me very busy..... feels...

Mediterranean Chickpea Cucumber Salad with Shallot Dressing

Mediterranean flavors inspired warm Chickpea Salad with black olives, feta, a zesty oregano-shallot dressing and all the goodness of spiralized cucumber completing the need of pasta!Oh, and just 10 minutes from kitchen to lunch or dinner table... Or whenever you want to enjoy some greek-style chickpea good...

Mediterranean Warm Quinoa Salad with Squash and Cauliflower

Today, I'm here to share this Mediterranean warm quinoa salad which is loaded with winter vegetables such as butternut squash, cauliflower, bell peppers, and has delicious sweet and salty notes of honey, raisins, and feta cheese. I'm calling it a quinoa salad but really it is a complete nutrient-packed min...

Shrimp Saganaki - (Shrimp, Tomato and Feta Dip)

I decided to start this new year with, one of my favorite, delicious Greek Seafood Appetizers that you'll often spot in Greek Restaurant's Menu. Shrimp Saganaki! Shrimp Saganaki is an easy and delicious Greek seafood dip with shrimp cooked in tomatoes and spices, broiled topped with feta cheese. It is simp...

Air Fryer Chicken Breast (Marinated, No Breading)

Today's recipe for Air Fryer Chicken Breast makes a healthy, gluten free, keto chicken dinner with garlic-herb marinated chicken breast and green beans. Chicken and beans both are cooked in air fryer in just 15 minutes. Chicken comes out moist, juicy and very flavorful. This recipe needs no breading. So pr...

Chicken Souvlaki

Chicken Souvlaki is Greek chicken kabobs marinated in fresh herb oregano (my fav), garlic, lemon, olive oil and seasonings. So simple, but amazingly flavorful chicken kabobs, Chicken Souvlaki is must try for every Mediterranean food lover! *Gluten free, carb-free, low-fat, paleo, and whole-30 diet friendly...

Chicken Stew (Instant Pot)

This Chicken Stew recipe has chicken thighs braised with fragrant spices, hearty lentils, sausage, sweet potato and aromatic tomato-spice broth. It is a bone-warming, chili night Chicken Dinner which you can prepare, in Instant Pot, at moment's notice. Also including instructions to cook Chicken Stew on st...

Cauliflower Tabouli Salad with Tofu Souvlaki

Keeping up with resolution with meatless low-carb Cauliflower Tabouli Salad and Tofu Souvlaki Bowl. Gluten free, low-carb, and vegetarian. This delicious bowl is perfect for meatless Monday and it comes together under 25 minutes. Also, can be made at-least 2 days ahead. Oh, this salad can also be vegan. Ju...

Fattoush Salad

Fattoush Salad, a zesty, citrusy Mediterranean green salad with cucumber, tomatoes, red onion, with a sweet, tangy and refreshing Fattoush dressing. If you like crunchy salads with savory notes, this salad will become regular in your menu. Served with baked or fried pita chips for crunch, it a delicious sa...

Greek Chicken Chopped Salad

A carb free clean chicken chopped salad marinated with bold Greek flavors, balanced with creaminess of feta, sweetness of grapes and spicy peperonicini peppers!Honestly, this is a kind of salad my family can enjoy two times a day... two days in a row.... no questions asked. Hands down, this clean salad mak...

Greek Chicken Cucumber Avocado Salad

An amazing Cucumber Avocado Salad with flavorful Greek Chicken, sweet tomatoes, red onion, olives, and feta. Loaded with Mediterranean flavors and creamy avocado this salad is the perfect addition to your Summer Dinner Menu. Gluten-free, carb-free. The combination of buttery avocado with briny olives, fet...

Grilled Salmon Niçoise Salad

One of our favorite Summer Salad! Grilled Salmon Niçoise Salad with grilled asparagus and vibrant Mediterranean flavors of roasted red peppers, olives, artichokes, tomatoes with spicy arugula. This salad is a great weeknight dinner salad, is healthier, filling and need very less active prep/cook time. Sala...

Nicoise Salad (Tuna Niçoise)

Nicoise Salad is a Mediterranean Salad bursting with fresh flavors of tomato, cucumbers, tasty olives, hard boiled eggs, pan-seared black pepper tuna and flavorful mustard vinaigrette dressing. Vibrant and bold flavors of Nicoise makes it The perfect Summer Salad! Good to entertain or even eat as salad-for...

Ultimate Greek Quinoa Salad

Not just any Greek salad. This Greek Quinoa salad is quinoa-forward with bold Mediterranean flavor packed quinoa tomato sofrito, healthy greens, crunchy vegetables and a 2 minute Greek Dressing. Loaded with flavor, is complete lite meal, gluten free and vegan. A bowl so good for you and healthy, it will be...

Greek Style Chicken Salad with Thyme Vinaigrette

Sharing with you Greek-inspired chicken salad with feta, olives, tomatoes, ripe-sweet mangoes with thyme vinaigrette. Spring-Summer time is salad time in my family. We love eating just salad for lunch. As I always say, if salads are not appealing they quickly disappear from our menu. So, I have to find way...

Shrimp Piccata

Sharing my seafood take on classic Chicken Piccata with this Shrimp Piccata recipe. Lite crispy shrimp with lemony caper, garlic and wine sauce is quick to make and taste so delicious that it will become your favorite shrimp dinner. Serve with pasta and crusty bread to mop the delicious sauce. Or serve zoo...

Moroccan Carrot Salad

Moroccan carrot salad, a grated raw carrot salad with walnuts, raisins, and refreshing sweet-and-sour honey, turmeric and ginger dressing. Gluten free with at-least 2 carrots in each serving. So, let's eat more raw carrots but in a delicious salad bowl! For my love of salads, and zesty flavors, I keep very...

Za'atar Chicken

Za'atar Chicken with Roasted Feta Potatoes, an amazing and delicious Chicken Thigh Roast recipe with Middle Eastern spice blend Za'atar.. I roast chicken with seasoned Feta Potatoes in one sheet pan for a quick main course and side ready at same the time. A perfect weeknight meal! Gluten free, nuts free.Sp...

Spicy Feta Chickpea Burgers

In these chickpea burgers, bold Mediterranean flavors join forces with chickpeas and feta cheese to make juicy, meaty yet meatless veggie burgers! Seasoned with cumin, and oregano, flavored with garlic, red onion, hint of olive oil, feta and chilies... These patties are so packed with flavor that these lit...

Cabbage Lentil Soup

This recipe combines two of my favorite soups in one pot - creamy lentil soup and healthy filling cabbage soup.It is like vegetarian cabbage soup getting a dose of lentil proteins. First in this recipe, I combined the good nutrition of both: protein of lentils and filling nature of cabbage soup. Then, I ad...

Baked Lemon Salmon with Fennel

Baked Lemon Salmon with fennel, a flaky perfectly baked salmon , cooked with aromatics like fennel seeds, sweet fresh fennel, leeks, and fresh lemon-herb dressing! For another layer of flavor, I coat the cooked salmon, just out of the oven with lemon-herb dressing. Warm salmon soaks-in delicious fresh lemo...

Antipasto Salad

Sharing today this delicious recipe for Antipasto Salad with quick and easy home marinated antipasto ingredients such as artichoke hearts, mozzarella, chickpeas, olives, and pepperoncini. With crunch of romaine and peppery arugula, every fork-full of this Salad is a party of flavors. So lite and refreshing...

Apple and Goat Cheese Salad with White Balsamic-Herb Dressing | Boudin Bakery Copycat

Every texture, every component of this salad plays a roll to make it refreshing, and keep-going-for-next-bite-while-you-talk kinda delicious! well... you can stop talking, but you won't stop digging into this salad! I promise!I was hooked to this salad since I tasted it first-time in Boudin Bakery. Very re...

Grilled Chicken Kabobs with Romesco Sauce - Mother's Day Special

Just in-time for Mother's Day, sharing with you delicious Grilled Chicken Kabobs with nutty and garlicky Romesco Sauce and hearty green pea pilaf. This meal is not just a recipe, this is picture of how I have grown-up, eating delicious and elaborate meals, in my mother's kitchen! It will be a lie if I say...

Grilled Brussel Sprouts with Balsamic

Did you know you can also grill brussel sprouts? Sharing today, an easy recipe for grilled Brussel Sprouts skewers marinated in balsamic and garlic marinade. Also sharing tips to grill brussel sprouts in foil, or grill basket. Brussel Sprouts taste extra-delicious when crispy with tender inside. Cooking B...

Grilled Shrimp Avocado Salad

Sweet and spicy Grilled Shrimp with creamy avocado, tomato and onion salad coated in a vibrant citrus dressing. With only 10 minutes prep, clean, lite and delicious flavors, this Shrimp and Avocado salad is a perfect summer meal. Gluten free, dairy free, keto, offers good fats and protein. It is a south-be...

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