Are you looking for a clean way to eat without all the rules? The Mediterranean diet might be the perfect healthy eating option for you.

Unlike many diets, the Mediterranean diet doesn’t have strict rules on how to eat. Instead, it’s a collection of recommended foods and ways of eating based on the traditional food cultures of the countries surrounding the Mediterranean Sea, including Italy, Greece, Lebanon, France, and Spain.

If you’re looking for a heart-healthy, primarily plant-based diet that doesn’t feel restrictive, the Mediterranean diet is a delicious and nutritious choice. For those interested in trying it out, there are countless Mediterranean diet recipes that make it easy to incorporate these wholesome foods into your meals. These recipes are often designed as a complete meal, promoting weight loss, gut health, and overall wellness through the use of healthy ingredients.

What is the Mediterranean Diet?

The Mediterranean diet encourages you to eat a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats such as extra virgin olive oil, olives, avocados, and avocado oil. This diet includes an abundance of flavorful ingredients like spinach, cherry tomatoes, and peppers, which can be incorporated into numerous recipes.

Protein sources in the Mediterranean diet are diverse and include chicken thighs, fish, eggs, beans, and even pork. Dairy options such as goat cheese and mozzarella cheese add rich flavors to your meals. You can also enjoy grains like rice and crusty bread, which are often paired with dishes featuring tomatoes or basil for a classic Mediterranean touch.

Adding ingredients like oregano and red wine vinegar can enhance the taste of your vegan dishes. The Mediterranean diet also emphasizes the use of sauces and spices to add depth to your meals. A simple tomato sauce made with ripe tomatoes, basil, and a touch of olive oil can transform a basic dish into a culinary delight.

When planning your meals, think about incorporating a variety of food groups. For instance:

  • A complete meal might include grilled chicken thighs with a side of rice and a fresh salad made with spinach, cherry tomatoes, and a sprinkle of mozzarella cheese.
  • Alternatively, you could enjoy a fish dish with roasted potatoes, and a side of crusty bread dipped in a simple tomato sauce.

On the Mediterranean diet, you should avoid processed foods, added sugar, and refined grains as much as possible. Instead, focus on the rich and varied foods that are the cornerstone of this eating plan, and enjoy the health benefits that come with them.

Health Benefits of the Mediterranean Diet

Because of the lower incidence of type-2 diabetes and heart disease in the countries surrounding the Mediterranean Sea, the Mediterranean diet has been extensively studied by researchers attempting to understand its health benefits.

Research has shown that the Mediterranean Diet has many proven health benefits. Following the Mediterranean Diet can promote heart health, support healthy blood sugar levels in your body, and protect brain function. It can also promote weight loss, help prevent type 2 diabetes and strokes, and even improve your mental health.

Healthy Mediterranean Dishes

When you are looking for healthy and tasty Mediterranean dinner recipes, the number of choices can almost become overwhelming, especially if you get sucked into a vortex of internet searches. There are too many delicious choices on Pinterest to ever choose one to make! We’ve all been there — tired of meal planning before you’ve even begun to plan.

It might help to think of a specific cuisine as you search for recipes: Are you in the mood for Italian? Greek? Lebanese?

There are lots of Mediterranean cuisines and recipes that can make up a delicious and heart-healthy Mediterranean diet, so explore until you find recipes that suit your tastes and skill level in the kitchen.

Quick and Easy Greek Dinner Recipes

For nights when you want to get something on the table quickly, a salad is a healthy and fast choice. This Greek Wedge Salad, for instance, comes together after some quick vegetable prep, and the light Mediterranean flavors are perfect for dinner on a summer evening. Instead of the heavy bacon-and-bleu cheese combo of a traditional wedge, this one benefits from healthy pepperoncini and other veggies, plus a light, olive-oil-based dressing.

Here are some other quick and delicious Mediterranean recipes:

Greek Wedge Salad:

  • Quick vegetable prep
  • Light Mediterranean flavors
  • Healthy pepperoncini and other veggies
  • Olive-oil-based dressing

One-Pot Greek Oregano Chicken and Orzo with Tomatoes in Garlic Oil:

  • Easy kitchen clean-up with only one pot used
  • Once prepped and in the oven, you can walk away as the dish cooks
  • Features oregano, chicken, orzo, and tomatoes in garlic oil

One Skillet Greek Sun-Dried Tomato Chicken and Farro:

  • Ready in less than an hour
  • Packed with nutrient-rich spinach
  • Substitute rice or quinoa for farro if needed
  • Delicious, filling, and healthy Mediterranean dinner

These recipes offer quick preparation and minimal clean-up, making them ideal for busy weeknights while still providing the healthy and flavorful benefits of the Mediterranean diet.

Lebanese and Middle Eastern Dinner Recipes

Chicken Tagine, hummus, tabouli… yum. Some of the most well-known and well-loved Mediterranean foods come from the Middle Eastern side of the Mediterranean. Here are some delicious recipes to try:

Hummus and Tabouli Mezze:

  • Create a flavorful mezze platter
  • Serve with pita for a delicious Mediterranean dinner
  • Includes classic hummus and tabouli

Chickpea Shawarma Salad:

  • A healthy, gluten-free, and vegan twist on classic shawarma flavors
  • Comes together in 30 minutes or less
  • Includes a garlic-dill dressing
  • Perfect for hectic after-work dinner-rush nights

Mediterranean Quinoa Bowls with Roasted Red Pepper Sauce:

  • Flavor-packed with Kalamata olives and feta cheese
  • A simple yet filling dish
  • Roasted red pepper sauce adds a delicious touch

These recipes offer a mix of Middle Eastern and Mediterranean flavors that are both quick to prepare and satisfying.

Mediterranean Meal Prep Delivery with Fitlife Foods

Even with recipes that promise to be quick and delicious, sometimes cooking your own meals when you don’t have the time or energy is enough to kill your Mediterranean Diet off in its infancy. But don’t let a funk in the kitchen stop you on your healthy eating journey.

With prepared food delivery from Fitlife Foods, you can have delicious and healthy Mediterranean meal prep delivered to you throughout the Southeast U.S. Read on to learn more about some of our favorite Mediterranean-inspired dinners.

Best Healthy Mediterranean-Inspired Meal Prep Options

The Fitlife Foods menu has so many amazing Mediterranean meal prep options that you might have trouble deciding which ones to try first!

If you’re looking for something to satiate your pasta craving, the Turkey Bolognese, with its delicious heart-healthy meat sauce, is a tasty, filling, and healthy twist on an Italian-inspired classic.

For a fully plant-powered meal, try the Vegetarian Beyond Beef Meatballs, a mix of Beyond Beef with garlic, aged parmesan and whole-wheat breadcrumbs served over Barilla spaghetti with a hearty, homemade marinara. Yum.

Your taste buds won’t believe these delicious dishes are also super healthy: A medium serving of Turkey Bolognese has 400 calories, 54 grams of carbohydrates (49g net carbs), 20 grams of protein, and 12g of fat. The Vegetarian Beyond Beef Meatballs have 380 calories, 40 grams of carbohydrates (35g net carbs), 22 grams of protein, and 16 grams of fat.

Mediterranean-Inspired Chicken Dishes

The Mediterranean diet deemphasizes red meat in favor of lean proteins such as poultry and fish. Fitlife Foods has a variety of delicious Mediterranean-inspired meals featuring chicken that is perfect for those midweek evenings when you’re in a rush.

Chicken Pesto Tortellini

When you’re dreaming of a creamy, fresh pesto, our Chicken Pesto Tortellini is the perfect choice. With whole-wheat cheese tortellini, grilled chicken, peas, mushrooms, and summer squash all tossed in our delicious house-made pesto, you’ll feel great about enjoying this nutrient-rich and delicious dish.

A medium Chicken Pesto Tortellini contains 440 calories, 38 grams of carbohydrates (35g net carbs), 25 grams of protein, and 22g of fat. Our homemade pesto is so rich and creamy that you won’t believe we made it without dairy!

More Mediterranean-Inspired Favorites to Try

Seafood can be a delicious and healthy option on the Mediterranean diet. Our dairy-free, gluten-free, low-carb Simply Grilled Salmon features fresh Atlantic salmon grilled to perfection and served with quinoa, roasted Brussels sprouts, cauliflower, and kale.

Fitlife reviewers rave about this delicious and super-clean meal: “The salmon was perfectly cooked. Can’t believe this is a meal prep. Wow.” Thanks for saying it for us, Angelo! For all this goodness, the Simply Grilled Salmon contains only 430 calories, 20 grams of carbohydrates (14g net carbs), a whopping 43 grams of protein, and 20g of fat.

Prepared Mediterranean Complete Meals Delivered to Your Door

If you don’t like following hard guidelines when it comes to healthy eating, the Mediterranean diet is a great way to eat clean without feeling too restricted. As long as you are eating lots of fruits, vegetables, and heart-healthy fats, you’re well on your way to experiencing the many health benefits of the Mediterranean diet.

It can be difficult and time-consuming to prepare and cook all of your own fresh and healthy meals. If you’re finding yourself relying on unhealthy quick foods and takeout because you can’t make it into the kitchen to cook, try the freshly prepared meals from Fitlife Foods instead.  

 You’ll enjoy all the convenience of delivery, but you’ll stick to your healthy eating goals with Fitlife Foods.

Order healthy and delicious Mediterranean meal prep from Fitlife Foods today!