The Mediterranean diet has been getting a lot of buzz [1] lately. Why? Because it has consistently been proven to be one of the best diets for weight loss and overall health [2], and yet those who try the Mediterranean diet often find that it's much easier to follow [3] than other plans.
That's because the Mediterranean diet is more than a diet [4]; it's an eating template you can follow for the rest of your life, making it a great choice for weight loss. The list of foods isn't restrictive [5], the diet is easy to sustain [6], and there are lots of delicious dishes you can cook up. We've rounded up 15 recipes to get you started, and once you give these a try, you'll have all the tools you need to build your own tasty Mediterranean meals [7].
Chia and Hemp Seed Superfood Oatmeal
You'll feel satisfied all morning long with this combo of heart-healthy oats [9], hemp seeds, and chia seeds. Top with a drizzle of maple syrup and a handful of fresh berries.
Get the recipe: chia and hemp seed superfood oatmeal [10]
Caprese Salad Skewers
No time to cook [11]? These skewers are low-carb, easy to prepare, and full of fresh flavor. Keep a few in the fridge for a quick snack, or serve alongside a veggie-packed salad for a complete meal.
Get the recipe: caprese salad skewers [12]
Easy Lemon Butter Baked Fish
Sheet pan dinners [13] make it so easy to stay on track, and this baked fish is no exception. Toss your veggies and protein on one pan, bake, and dinner is done.
Get the recipe: easy lemon butter baked fish [14]
Quinoa Salad With Cherries and Feta
Quinoa contains more protein and fiber than brown rice [15], which can help you feel fuller longer. This sweet and savory salad would be great as a side with baked fish.
Get the recipe: quinoa salad with cherries and feta [16]
Kale, Caramelized Onion, and Gouda Egg Muffins
Egg muffins are the perfect breakfast on the go [17], and this kale, caramelized onion, and gouda recipe is packed with veggies and protein. Make a large batch over the weekend, pop them in the freezer, and reheat as needed.
Get the recipe: kale, caramelized onion, and gouda egg muffins [18]
Lemon Garlic Chicken Orzo Soup
Soups are an ideal meal for weight loss [19], as long as they're filling and nutritious like this orzo soup. While still low-cal, the inclusion of orzo pasta and chicken give it staying power.
Get the recipe: lemon garlic chicken orzo soup [20]
Balsamic Roasted Vegetables
Looking for a super side dish to serve with dinner? This recipe boasts a good mix of starchy and non-starchy veggies and a low-calorie balsamic dressing [21] that'll keep you coming back for more.
Get the recipe: balsamic roasted vegetables [22]
Salmon Nicoise Salad
Have you jumped on the spiralizing train yet? It's a fun way to boost your veggie intake while keeping your meals relatively low-carb [23]. This nicoise salad uses spiralized potatoes for a dose of energy-boosting carbs.
Get the recipe: salmon nicoise salad [24]
Mediterranean Lentil Salad
Lentils, a protein- and fiber-packed legume [25], replace lettuce in this Mediterranean salad. With lots of fresh veggies and even more protein from the feta cheese, it could easily be served as an entrée salad all on its own.
Get the recipe: Mediterranean lentil salad [26]
Easy Bruschetta
If brunch is on the menu, toast up this tasty bruschetta. A slice or two of this beautiful bread alongside an omelet or frittata will easily hold you over until your next meal.
Get the recipe: easy bruschetta [27]
Mediterranean Kale Quinoa Salad With Chicken
You're never going to stick to your weight-loss plan [28] if you're eating bland, boring meals. This Mediterranean chicken salad checks all the boxes for color, flavor, and nourishment with its rainbow of healthy ingredients.
Get the recipe: Mediterranean kale quinoa salad with chicken [29]
Roasted Broccoli Rabe With Lemon, Chili Flakes, and Parmesan
If you're trying to lose weight, adding in more green veggies [30] is a good way to get started. This roasted broccoli recipe has loads of flavor and just a hint of spice.
Get the recipe: roasted broccoli rabe with lemon, chili flakes, and parmesan [31]
Pesto Pasta Salad
If you need a potluck-friendly food that won't throw you off your weight-loss goals, whip up this pasta salad. Feel free to follow the recipe as is, or throw in your favorite combination of fresh veggies.
Get the recipe: pesto pasta salad [32]
Scallop and Apple Noodle Spinach Salad with Spiced Walnuts
Seafood is a mainstay of the Mediterranean diet [33], but even salmon and cod can get boring after a while. This fruity salad is topped with scallops, making it as healthy as it is beautiful.
Get the recipe: scallop and apple noodle spinach salad with spiced walnuts [34]
Avocado Citrus Salad
If you prefer to start your day with citrus, this citrus-loaded fruit salad brings all the tart goodness you crave. The sliced avocados and honey lime vinaigrette add enough healthy fat to fill you up [35].
Get the recipe: avocado citrus salad [36]
