You Just Started the Mediterranean Diet—Here Are the Recipes to Make First (2024)

For the sixth year in a row, the Mediterranean diet has been named the . From breakfast to dinner, these easy Mediterranean diet recipes are packed with ingredients like fresh vegetables, whole grains and lean protein like fish and chicken. Plus, this eating pattern is intentionally flexible so it can be customized for any flavor preferences and dietary needs. Nutritious recipes like our Garlic Roasted Salmon & Brussels Sprouts and our Berry Chia Pudding are healthy, delicious meals that will help you follow the eating pattern with ease.

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Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi

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In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

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Egg Sandwiches with Rosemary, Tomato & Feta

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These hearty breakfast sandwiches are packed with ingredients popular in the Mediterranean diet, including feta, tomato and spinach.

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Mushroom & Tofu Stir-Fry

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This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

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Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce

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Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these flavorful grain bowls and pack them in lidded containers to stash in the fridge for easy, healthy grab-and-go lunches all week long.

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Garlic Roasted Salmon & Brussels Sprouts

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Roasting salmon on top of Brussels sprouts and garlic, flavored with wine and fresh oregano, is simple enough for a weeknight meal yet sophisticated enough to serve to company. Serve with whole-wheat couscous.

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One-Pot Spinach, Chicken Sausage & Feta Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe.

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Salmon Pita Sandwich

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This quick lunch recipe is loaded with heart-healthy omega-3s, thanks to the canned sockeye salmon. If you're bringing this sandwich for lunch, keep the salmon salad separate and stuff the pita just before eating.

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Quinoa & Chia Oatmeal Mix

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Make your own hot cereal mix with this healthy recipe. Keep it on hand and just cook up the amount you need when you're ready for a hot breakfast. One serving of the warm cereal contains 6 grams of fiber—almost a quarter of your daily quota.

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Skillet Lemon Chicken & Potatoes with Kale

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This easy one-pan skillet-roasted lemon chicken is perfect for weeknight dinners. Juicy chicken thighs are cooked in the same pan as baby potatoes and kale for a satisfying meal with the added bonus of minimal cleanup.

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Charred Shrimp, Pesto & Quinoa Bowls

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These shrimp, pesto and quinoa bowls are delicious, healthy, pretty and take less than 30 minutes to prep. In other words, they're basically the ultimate easy weeknight dinner. Feel free to add additional vegetables and swap the shrimp for chicken, steak, tofu or edamame.

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Spinach Ravioli with Artichokes & Olives

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Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

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Berry Chia Pudding

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Chia seeds are a good source of healthy omega-3 fatty acids, plus they have fiber, iron and calcium. Here they're mixed with a fruity base and refrigerated until the chia seeds expand to form a thick, creamy texture similar to tapioca. Pudding for breakfast? We're in.

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Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing

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A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

Kung Pao Tofu

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Kung pao sauce is typically made with dark soy sauce and sugar—we lightened it up in calories but still kept the dark color by swapping in a touch of molasses. Cooking the tofu and vegetables over high heat means they get crisp on the outside but stay tender in the center.

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Shrimp, Avocado & Feta Wrap

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This easy wrap makes a great healthy lunch to pack for work. Buy cooked shrimp in the seafood department at most supermarkets and grocery stores, or check the freezer section for tailed and deveined shrimp that are easy to thaw and steam. Salty feta and chopped fresh vegetables keep this easy lunchtime wrap flavorful and satisfying.

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Sheet-Pan Roasted Salmon & Vegetables

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This dish is packed with flavor and fits perfectly into a Mediterranean diet.

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Cucumber Salad, Hummus & Pita Bento Box Lunch

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Enjoy this refreshing bento box idea on your lunch break. It combines cucumber salad, hummus, pita and more for a satisfying work lunch.

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Chicken with Tomato-Balsamic Pan Sauce

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Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce.

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Spinach & Egg Scramble with Raspberries

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This quick egg scramble with hearty bread is one of the best breakfasts for weight loss. It combines protein-packed eggs and superfood raspberries with filling whole-grain toast and nutrient-rich spinach. The protein and fiber help fill you up and keep you going through the morning.

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One-Pot Tomato Basil Pasta

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This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.

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Slow-Cooker Chicken & Chickpea Soup

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The only things better than healthy dinner ideas are easy healthy dinner ideas. This set-it-and-forget-it slow-cooker soup recipe is just that. It simmers away all day so you come home to a warm and healthy dinner the whole family will love. Using bone-in chicken thighs is the key to making rich soup without adding broth. Plus, if you're also in need of healthy meals on a budget, thighs are less expensive than breasts, and dried chickpeas are a relatively inexpensive and versatile pantry item that's always good to stock up on.

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Fig & Ricotta Overnight Oats

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With just a bit of work before bed, you can have a fast but special breakfast in the morning. These overnight oats "cook" while you sleep. Toast almonds and chop figs the night before so that when you rise, you can just stir in the fruit, nuts, honey and ricotta cheese for a hearty, sweet and creamy breakfast.

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Chicken & Spinach Skillet Pasta with Lemon & Parmesan

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This one-pan pasta that combines lean chicken breast and sautéed spinach for a one-bowl meal is garlicky, lemony and best served with a little Parm on top. It's a simple dinner the whole family will love.

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One-Pot Chicken Pesto Pasta with Asparagus

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This healthy chicken pesto pasta recipe is easy to make thanks to convenience ingredients like rotisserie chicken and store-bought pesto. The addition of fresh asparagus brightens up the look and flavors of this easy one-pot dinner. Fresh basil, if you have it on hand, is a nice finishing touch.

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Mini Quiches with Sweet Potato Crust

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Shredded sweet potato hash browns make up the healthy crust of these gluten-free muffin-tin quiches. This grab-and-go breakfast is super easy to prep ahead and keep stashed in the fridge or freezer. Serve them for brunch or eat them on busy weekdays.

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Slow-Cooker Mediterranean Diet Stew

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With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock pot stew.

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Muesli with Raspberries

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Start your day off with whole grains, fiber and protein with this easy breakfast.

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Cucumber, Tomato & Arugula Salad with Hummus

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Tomatoes, cucumber, red onion and feta top arugula in this quick Greek-inspired salad. Served with whole-wheat pita and prepared hummus, it makes a filling, yet healthy lunch.

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Minestra Maritata (Italian Wedding Soup)

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Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

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Baked Blueberry & Banana-Nut Oatmeal Cups

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Muffins meet oatmeal in these moist and tasty grab-and-go oatmeal cups. The nutty flavor of the pecans and the sweetness from fresh blueberries and banana make for an extra-tasty snack or breakfast. Make a batch on the weekend and keep them in your fridge or freezer for quick and easy breakfasts all week.

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Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil

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Roasted sweet potatoes are paired with spinach, cabbage and white beans and tossed together with a bright basil dressing in this healthy main-dish salad.

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Vegan Lentil Stew

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This comforting vegan lentil stew is incredibly satisfying, thanks to hearty lentils and sweet potato. The leeks provide a savory allium note, while the tomato paste, miso and cumin add bold flavor.

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One-Pot Coconut Milk Curry with Chickpeas

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The assortment of vegetables in this vegan one-pot dish adds varying textures and flavors to make each forkful exciting. The sweet potato balances the savory spices nicely. Serve this bright and flavorful curry with rice or rice noodles.

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Baked Halibut with Brussels Sprouts & Quinoa

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Fish plus two sides? It seems fancy, but this healthy dinner comes together in just 30 minutes.

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Southwest Breakfast Skillet

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One skillet is all you need to create this satisfying, veggie-loaded breakfast (or dinner) dish. This skillet is packed with mushrooms, bell pepper and chard to help up your veggie count for the day and is topped with bacon, eggs, cheese, pico de gallo and fresh cilantro.

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Shakshuka (Eggs Poached in Spicy Tomato Sauce)

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Shakshuka is a veggie-packed meal featuring eggs cooked in a mixture of tomatoes, onions, peppers and spices. It's often served for breakfast or lunch in North Africa and the Middle East.

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3-Ingredient Baked Feta & Cherry Tomato Egg Muffins

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The baked feta and cherry tomato pasta became famous on TikTok and Instagram for good reason—the combination is delicious! Here we transformed this trend into a super-simple 3-ingredient breakfast option you can enjoy all week long. All you need to do is fill muffin cups with halved cherry tomatoes and cubed feta, then fill with beaten eggs and optional fresh basil and bake until set. It's an easy, oh-so-tasty way to start your morning.

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Chickpea Salad Sandwich

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This vegan chickpea salad sandwich is lemony, bright and surprisingly delicious. It's got all the flavors of a classic tuna salad sandwich—dill, lemon and a bit of garlic—but with chickpeas instead to add a vegan source of protein and a healthy boost of fiber. Celery brings a nice crunch.

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Bacalao Guisado (Puerto Rican Fish Stew)

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Bacalao, salted dried codfish, is the defining ingredient in traditional Puerto Rican fish stew, but salt cod requires overnight soaking and several rinses in cool water before it can be used, so we opt for fresh fish in this quick version. Serve with crusty rolls to soak up the juices.

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One-Pot Italian Sausage & Kale Pasta

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For a fast weeknight pasta dinner, why not cook your sauce and pasta all at once? By using the exact amount of water you need to cook the pasta—no colanders here—the starch that cooks off into your pasta water, which you usually drain away, stays in the pot, giving you delectably creamy results.

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Breakfast Salad with Egg & Salsa Verde Vinaigrette

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Salad for breakfast? Don't knock it until you've tried it. We love how this meal gives you 3 whole cups of vegetables to start your day.

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Vegetarian Slow-Cooker Pozole

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This healthy vegetarian take on pozole, a stew from Mexico, gets tons of flavor from poblano peppers, ancho chili powder and dried herbs and spices, while cannellini beans provide protein and fiber.

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Instant Pot Vegetable Soup

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This easy soup recipe cooks up quickly thanks to an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren't eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.

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Blueberry Almond Chia Pudding

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Switch up your morning oatmeal routine with this so-easy chia pudding recipe. It's made just like overnight oats—combine chia and your milk of choice, let soak overnight, then top with juicy blueberries and crunchy almonds and dig in!

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Baked Falafel Sandwiches

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This street-style falafel sandwich is herbaceous, tangy and rich. The falafel gets nice and crispy in the oven while the veggies inside keep it simple and fresh. Make the tahini sauce ahead of time for easy prep. Wrapping the sandwich in foil makes it a perfect bring-along lunch and helps hold it together for eating on the go.

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Adobo Chicken & Kale Enchiladas

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Put out your favorite toppings for these quick and healthy layered enchiladas. We like cilantro, sour cream, guacamole and jalapeños.

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'Egg in a Hole' Peppers with Avocado Salsa

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Colorful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

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Cauliflower Hash with Sausage & Eggs

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This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast. Top it off with fried eggs for a satisfying morning meal.

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Cabbage Lo Mein

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Jam-packed with a colorful medley of vegetables, this classic noodle dish relies on a bold sesame-soy sauce to tie all the flavors and textures together.