Mediterranean Diet-Inspired Meals To Try Tonight

The Mediterranean diet has been getting a lot of press over the last decade, and for good reason. Not only does the plan allow you to enjoy grains, fats, and even wine, but the primarily plant-based diet is consistently ranked one of the best healthy eating plans to follow.

With a focus on eating a wide variety of antioxidant-rich produce and a moderate amount of nuts and fish high in omega-3s (while limiting red meat), the diet can reduce inflammation and stress in the body. Plus, according to the latest research, following the eating plan can even protect your brain and slow mental decline as you age.

In honor of Mediterranean Diet Month, we’re letting the popular diet inspire us in the kitchen. Not only are the principles easy to incorporate into your current eating plan, but you will never feel deprived with these flavor-packed, satisfying dishes.

Mediterranean-Style Salmon

On the Mediterranean diet, fish is consumed at least twice a week. Salmon is a great source of omega-3 fatty acids, which are well-known for boosting heart health. In this recipe, Chef Dennis Littley, author of blog A Culinary Journey with Chef Dennis, dresses his salmon with an olive tapenade that’s bursting with flavor.

It’s a super-simple recipe to whip up on a busy weeknight, taking just 10 minutes to prep and another 15 minutes to bake in the oven.

Greek Quinoa Salad

Make this colorful quinoa salad from Lemon and Olives for a quick lunch or side for dinner. Quinoa is a complete protein source that you can substitute in place of white rice or oats in a variety of recipes. This version is tossed with magnesium-rich pine nuts and heart-healthy olive oil for a filling, flavorful meal.

Honey and Olive Oil Zucchini Muffins

For an easy grab-and-go breakfast (or a better-for-you dessert), bake up a batch of these olive oil zucchini muffins from Pinch of Yum. The olive oil (stick with a light, mild version) and zucchini keep the muffins moist, while adding fiber, minerals, and vitamins B6 and C.

Lentil Salad with Oranges

Another popular staple in the Mediterranean region are beans and legumes, which are packed with protein and fiber that can aid in weight loss. Lentils are especially accessible since they don’t require pre-soaking like dried beans.

In The Greek Diet, Chef Maria Loi uses lentils as a salad base that works great as a main dish or as an accompaniment to grilled chicken. Make it your own by substituting seasonal vegetables and experimenting with different citrus fruits.

Mediterranean Portobello Burger

If you’re looking to whip up a meatless meal, these grilled Portobello burgers are a delicious option. Topped with a mouthwatering mix of red peppers, olives, and feta cheese, this recipe takes only 30 minutes from start to finish.

At just 300 calories per serving, you have extra calories to enjoy your burger with a glass of wine — another perk of the Mediterranean diet!

Za’atar Roasted Chicken Breast

Jazz up standard grilled chicken with this spiced chicken recipe from The Mediterranean Dish, which looks complicated, but doesn’t take much effort at all. Marinating the chicken breasts overnight in a combo of olive oil, lemon juice, and spices makes it easy to prepare the night before and ready to toss in the oven when dinnertime rolls around. The entire dish is then topped with herbs and toasted almonds and pine nuts for an extra dose of flavor and nutrition.