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Finding a nice, tasty and healthy meal to end the day doesn’t have to such difficult task.
If you’re looking to eat healthier, one option or dietary style you might have heard about or come across, is the Mediterranean diet.
Known by its focus on heart-healthy foods, fruits, veggies, whole grains, etc., and its limitation of processed foods, it’s one of the most popular healthy eating styles today.
That being said, if you’re on the Mediterranean diet, or are perhaps just looking for some healthier dinner options to try out, I’ve got just the thing for you.
In this post, I’ll introduce you to 31 delicious Mediterranean dinner recipes for you to enjoy. That’s a month’s worth of yummy and healthy dinner ideas.
From tasty one pot meals, to nutritious dinner bowls, to soups, lasagnas, stir fries, stuffed veggies, salads, and much more.
These Mediterranean dinner recipes are super easy to make, full of flavor, and super nutritious too. And there’s something for every taste bud. From meats, to seafood, to vegetarian and even tasty vegan meals too.
Let’s get right into it.
What Is The Mediterranean Diet
The Mediterranean diet is more than a dietary pattern; it is an art embedded in the whole culture of the Mediterranean land.
This form of eating focuses on the diets of different countries such as Greece, Italy, and Spain which are known for having healthy hearts and lives in general.
In essence, it is based on eating fresh, unprocessed food such as fruits, vegetables, nuts, pulses and bread.
Healthy fats are mostly derived from olive oil whereas fish, lean meat, and dairy products also appear regularly.
Additionally, the diet promotes reduced red meat intake with a preference to seasonings like herbs and spices rather than depending on meat as a major flavor source.
It is more than a set of rules about what to eat and what not to eat. It incorporates the principle of moderation as it seeks to balance joyful enjoyment of food with lifelong health.
What to eat (and avoid)
While the Mediterranean diet is more than just food, it is popularly known for being beneficial not only to the heart but also the entire body.
Let’s take a look into the dishes that are definitely worth trying and those we better avoid.
Eat
Fruits and Vegetables: Your meal should revolve around an energizing and colorful assortment of fruits and vegetables. These wonder fibers also offer nutrients and add to the antioxidant groundwork of the diet.
Olive Oil: Opt for olive oil as your major source of healthy fats. It’s a classic of Mediterranean food, giving you good mono-unsaturated fats for heart protection.
Whole Grains: Choose whole grains such as quinoa, brown rice, or whole wheat bread. These ensure constant energy and offer key nutrients that help in attaining a balanced diet.
Fish and Seafood: Have fatty fish such as salmon or mackerel at least twice a week. They are rich in omega-3 fatty acids and that support at heart healthy meals and offer the flavorful aspect to meals.
Nuts and Seeds: Have some nut and seed for your snacks and garnish your salads with it. They provide you with your daily doses of health fat, protein, and crunch.
Lean Proteins: Add lean proteins, for example, chicken, eggs, beans. These also add dietary proteins but in a balanced way as far as other essential nutrients are concerned.
Reduce/Limit
Red Meat: It does not mean that red meat is totally out of bounds – but it should be enjoyed sparingly, or in moderation.
Processed Foods: Limit your consumption of processed foods; instead make a habit of eating fresh foods. Therefore, processed foods which usually include additional sugars and bad fats, can be reduced or avoided.
Added Sugars: Watch out for the hidden added sugars that are often included in candies, sweetened beverages, and some ready-made products. Hence, you can indulge in sweets by eating a fruit since the nutrients will be naturally occurring.
Refined Grains: Avoid products that contain high amount of refined grain like white flour. Switch to their whole grain counterparts for a fibre-rich diet and maximum nutritional profile.
Excessive Dairy: Dairy constitutes an item of the Mediterranean diet but in moderate quantities. Prefer Greek yogurt and cheese and watch out on your portions.
Processed Meats: Consumption of processed meats, especially sausages and bacon, should be restricted as a result of the related health issues. Substitute lean and unprocessed substitutes for these products when you find yourself craving them.
By emphasizing whole, nutrient-dense foods and steering clear of processed options, you can fully embrace the Mediterranean diet’s health-promoting qualities. It’s not just about what you eat; it’s a holistic approach to a flavorful and heart-healthy lifestyle.
31 Delicious Mediterranean Diet Recipes
1) Mediterranean Salmon
Get the recipe at – The College Housewife
2) Easy Skillet Mediterranean Chicken
Get The Recipe At – From A Chef’s Kitchen
3) Mediterranean Lamb Bowls
Get the recipe at – Fox And Briar
4) Mediterranean Shrimp Skillet
Get the recipe at – Mom’s Dinner
5) Vegan Mediterranean Bowl
Get the recipe at – I Love Vegan
Also See: 30 High Protein Vegan Buddha Bowls You’ve Got To Try
6) Mediterranean Tuna Salad
Get the recipe at – Healthy Seasonal Recipes
7) Mediterranean Baked Cod
Get the recipe at – Savory Nothings
8) Mediterranean Orzo Pasta
Get the recipe at – A Cedar Spoon
9) Mediterranean Chicken Salad
Get the recipe at – From Valerie’s Kitchen
10) Mediterranean Baked Zucchini Sticks
Also See: 30 Healthy Zucchini Recipes That’ll Make Your Mouth Water
11) Chicken Kabobs
Get the recipe at – Well Plated
12) Greek Style Chicken and Salsa
Get the recipe at – It’s Not Complicated
13) Mediterranean Eggplant Salad
Get the recipe at – Feasting Not Fasting
14) Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce
Get the recipe at – Pinch Of Yum
15) Baked Pesto Salmon
Get the recipe at – Haute And Healthy Living
Also See: 34 Delectable Salmon Recipes You’ve Got To Try Tonight
16) Baked Mediterranean pasta
Get the recipe at – Ahead Of Thyme
17) Easy Mediterranean Pizza
Get the recipe at – Jar Of Lemons
18) Mediterranean Sweet Potatoes
Get the recipe at – Chelsea’s Messy Apron
19) Greek Lemon Chicken Soup
Get the recipe at – The Clean Eating Couple
20) Mediterranean Beef Power Bowl
Get the recipe at – Real Food With Dana
Also See: 30 Delicious Mediterranean Diet Recipes Perfect For Beginners
21) Mediterranean Ground Beef Stir Fry
Get the recipe at – Downshiftology
22) Mediterranean Steak Bites with Yogurt Sauce
Get the recipe at – Lemons And Zest
23) Marinated Balsamic Pork Loin Skillet with vegetables
Get the recipe at – Cotter Crunch
24) Greek Style Stuffed Peppers
Get the recipe at – The Mediterranean Dish
25) Tomato and Halloumi Bake
Get the recipe at – Taming Twins
Also See: 21 Yummy Clean Eating Dinners Under 500 Calories
26) Mediterranean Chicken and Rice
Get the recipe at – Kroll’s Korner
27) Chicken Pita Tacos
Get the recipe at – Six Sisters’ Stuff
28) Greek Meatballs
Get the recipe at – The Recipe Critic
29) Greek Salmon and Orzo Skillet
Get the recipe at – Recipe Runner
30) Mediterranean Lasagna
Get the recipe at – Midwest Foodie
31) Healthy Greek Chicken With Tzatziki Sauce
