Not only is the Mediterranean diet good for your gut, but it's also incredibly easy to follow and will help you meet your weight-loss and health goals.
This diet doesn't force you to cut a bunch of stuff out of your day but instead focuses on eating clean and fresh. Your meal plates should typically have half a plate of veggies or fruit, a quarter of protein, and a quarter of whole grains. And don't forget your healthy fats! You need those too. And while this diet has a lot of lean, healthy proteins and not much dairy, you can still have minimal servings of cheese, red meat, and wine, though probably no more than once a week.
For some recipe ideas to get you going on this diet, we pulled together more than 30 options that are great pieces to each meal. Most of them require other portions, whether it's the meat or the grains, to make a complete meal, but once you get the hang of what all you need for a meal to come together, you'll have no trouble following along!
Start your day with these mini egg bites paired with a serving of brown rice.
Get the recipe: mini frittata egg bites
This Caesar salad can be topped with your protein of choice and served with a grain like couscous for balance.
Get the recipe: kale Caesar salad
Serve this delicious soup with a side salad that has lots of veggies and is topped with lean chicken and olive oil and vinegar.
Get the recipe: tomato lentil soup
Give your morning a fruity wake-up call with this yummy slow-cooker oatmeal.
Get the recipe: banana steel-cut oatmeal
This hearty salad goes well with a nice cut of lean chicken and a cup of fruit.
Get the recipe: farro kale salad
Throw everything onto a sheet pan to cook this dish, and serve it with a side of couscous or brown rice.
Get the recipe: baked salmon
Top a slice of whole-wheat bread with this delicious chicken salad for a satisfying lunch.
Get the recipe: chicken salad
For a refreshing breakfast, try this yogurt-filled cantaloupe with a slice of whole-wheat toast.
Get the recipe: yogurt-filled cantaloupe
Throw some grilled chicken or tofu on top of this pasta salad for a complete meal.
Get the recipe: pesto pasta salad
Drizzle this salad with some olive oil and serve it with a side of grains.
Get the recipe: Asian chicken salad
Build this burrito bowl starting with brown rice, and top it with avocado.
Get the recipe: burrito bowl
The juice from this dish will soak right into whatever grains you serve it with to create a comforting meal on a cold day.
Get the recipe: cod with asparagus
Have a slice of whole-wheat toast with this soup to soak up all the tahini goodness.
Get the recipe: spiced carrot soup
Serve this salad with some lean chicken and wild rice.
Get the recipe: warm artichoke and mushroom salad
Throw together a big salad with lots of veggies and some grilled chicken and olive oil on top, and serve it with this rice dish on the side.
Get the recipe: Persian rice with dates and pistachios
This dish provides your hint of cheese you're allowed on the Mediterranean diet.
Get the recipe: turkey quinoa stuffed bell peppers
Grab whole-wheat tortillas for these tacos and load them up with veggies and grilled chicken.
Get the recipe: Greek chicken tacos
This hearty vegetable dish just needs a side of grains and a portion of protein to make a well-rounded meal.
Get the recipe: ratatouille
Try serving this salad over a bed of wild rice for some added texture and nutrition.
Get the recipe: Thai steak salad
This complete meal just needs a grain added, like a slice of whole-wheat bread.
Get the recipe: baked fish with zucchini noodles
Either toss this with some chicken and brown rice or have that in addition to this salad to round out your meal.
Get the recipe: broccoli salad
Have a slice of whole-wheat bread on the side of this bright salad.
Get the recipe: chicken spinach strawberry salad
Throw some avocado on top of this protein-packed salad and you're all set.
Get the recipe: Thai beef salad
Add some tofu or chicken to this salad for a balanced meal.
Get the recipe: Mediterranean quinoa salad
This salad has everything you need except a grain, but we recommend brown rice.
Get the recipe: bento salad
You can either toss some chicken into this salad or serve it on the side.
Get the recipe: quinoa cabbage salad
A side of whole-wheat bread to help you get these greens onto your fork is the perfect addition to this salad.
Get the recipe: kale sesame chicken salad
This salad just needs a dash of protein to be your entire meal!
Get the recipe: sesame ginger kale salad
To keep this salad super healthy, add some grilled chicken on top and just a touch of wild rice.
Get the recipe: flat-belly salad
Whatever protein and grain you're in the mood for will pair perfectly with this bright, summery salad.
Get the recipe: watermelon, feta, and arugula salad
Just add a drizzle of olive oil to this and your protein of choice and you're all set.
Get the recipe: cilantro lime broccoli slaw
This fun salad just needs a portion of protein and a portion of grains to make a whole meal.
Get the recipe: kale, almond, and orange salad
Serve this on whole-wheat bread or an English muffin and have some scrambled eggs on the side for a filling breakfast.
Get the recipe: chickpea avocado salad
Try crumbling hard-boiled eggs over this salad and serving it over a bed of brown rice.
Get the recipe: cucumber, black bean, corn, tomato, and avocado salad
This refreshing salad can be served with a grain of your choice.
Get the recipe: watermelon salad