10 Healthy Eating Mediterranean Diet For Weight Loss Recipes
If you have been looking for ways to lose weight without slaving away in the gym, you will love these 10 healthy eating mediterranean diet for weight loss recipes.
Over the years, mediterranean diet have proven to help people to lose weight and keep it off. The best part about the mediterranean diet for weight loss recipes isn’t that it’s a concrete plan or dedicated to helping you lose weight; rather, it’s a way of eating that incorporates healthy fats, lots of fresh produce, and whole grains.
Healthy Eating Mediterranean Diet For Weight Loss Recipes
1. The Ultimate Mediterranean Bowl
The ultimate Mediterranean Bowl with greens, hummus, olives, parsley-tomato salad, classic vegan falafel, and a variety of sauces! My go-to easy recipe when we’re craving Mediterranean cuisine! My favorite healthy eating mediterranean diet for weight loss recipes.
- 1/2 batch Classic Vegan Falafel (see notes for substitutions)
- 2 cups fresh chopped parsley
- 1/2 cup diced tomato
- 1/4 cup diced red onion
- 2 Tbsp lemon juice
- 1 pinch sea salt
- 1 Tbsp extra virgin (or regular) olive oil (optional)
- Tahini Sauce
- Chili Garlic Sauce
- Garlic Dill Sauce
- Hummus (or store-bought)
- optional: Mixed greens
- Kalamata or green olives, pitted
- Pita / Pita chips / Flatbread
- First prepare falafel by following this recipe. You will only need 12 falafel, which is about half of the recipe (amount as original recipe is written // adjust if altering batch size). I like to make a batch ahead of time and keep them uncooked in my freezer so I just have to slightly thaw and pan-fry them when I want a Mediterranean Bowl! This keeps prep/cook time under 30 minutes.
- Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
- To serve, divide salad greens and parsley salad between two (amount as original recipe is written // adjust if altering batch size) serving bowls and top with hummus, olives, 6 falafel each and tahini sauce. I also prefer some fresh lemon juice and chili garlic sauce.
- Best when fresh!
*If you don’t have time to make falafel, sub raw chickpeas or my Shawarma Chickpeas.
*Nutrition information is a rough estimate calculated with tahini sauce, 6 falafel per serving, and without chili garlic sauce or garlic dill sauce.
2. Mediterranean Potato Hash with Asparagus, Chickpeas, and Poached Eggs
Mediterranean breakfast potato hash with Asparagus, chickpeas and poached eggs on top. A flavorful and nutrition-packed meal to kick-start your day.
- Private Reserve extra virgin olive oil
- 1 small yellow onion, chopped
- 2 garlic cloves, chopped
- 2 russet potatoes, diced
- Salt and pepper
- 1 cup canned chickpeas, drained and rinsed
- 1 lb baby asparagus, hard ends removed, chopped into 1/4 inch pieces
- 1 1/2 tsp ground allspice
- 1 tsp Za’atar
- 1 tsp dried oregano
- 1 tsp sweet paprika or smoked paprika
- 1 tsp coriander
- Pinch sugar
- 4 eggs (to be poached)
- 1 tsp White Vinegar
- 1 small red onion, finely chopped
- 2 Roma tomatoes, chopped
- 1/2 cup crumbled feta
- 1 cup chopped fresh parsley, stems removed
- Heat 1 1/2 tbsp olive oil in a large cast-iron skillet. Turn the heat to medium-high and add the chopped onions, garlic and potatoes. Season with salt and pepper. Cook for 5-7 minutes, stirring frequently until the potatoes are tender (some of the potatoes may gain a bit of a golden crust, which is good!)
- Add the chickpeas, asparagus, a dash more salt and pepper and the spices. Stir to combine. Cook for another 5-7 minutes. Turn the heat to low to keep the potato hash warm; stir regularly.
- Meanwhile, bring a medium pot of water to a steady simmer and add 1 tsp vinegar. Break the eggs into a bowl. Stir the simmering water gently and carefully slide the eggs in. The egg whites should warp around the yoke. Cook for 3 minutes exactly, then remove the eggs from the simmering water and onto kitchen towel to drain briefly. Season with salt and pepper.
- Remove the potato hash from the heat and add the chopped red onions, tomatoes, feta and parsley. Top with the poached eggs. Enjoy!
- Recommended for this recipe: Greek extra virgin olive oil.
3. Israeli Pasta Salad
- 1/2 pound small bow tie or other small pasta
- 1/3 cup cucumber, finely diced (I like to use small Persian cucumbers)
- 1/3 cup radish, finely diced
- 1/3 cup tomato, finely diced (drain excess liquid)
- 1/3 cup yellow bell pepper, finely diced
- 1/3 cup orange bell pepper, finely diced
- 1/3 cup black olives, finely diced
- 1/3 cup green olives, halved
- 1/3 cup red onion, finely diced
- 1/3 cup pepperoncini, diced
- 1/3 cup feta cheese, finely diced
- lots of fresh thyme leaves
- 1 tsp dried oregano
- salt and fresh cracked black pepper to taste dressing
- 1/4 cup, plus more, olive oil
- juice of 1 lemon
- Cook the pasta in well salted water until just al dente, don’t over cook. I usually cook it at least 2 minutes under the time listed on the package. Drain and rinse in cold water.
- Put the well drained (not dripping wet) pasta in a bowl and toss with a little olive oil so it doesn’t stick together. Add the veggies, oregano, thyme, and salt and pepper. Hold out the feta cheese until the end.
- Add the 1/4 cup olive oil and lemon juice and toss well. Gently fold in the feta cheese.
- Refrigerate the salad for at least 2 hours, up to overnight. Taste before serving, you may want to add more olive oil, lemon, salt, or pepper.
- Garnish with fresh thyme.
4. Cauliflower Pizza with Greek Yogurt Pesto and Grilled Veggies
This healthy Cauliflower pizza is topped with grilled vegetables and Greek Yogurt pesto for an easy, meatless meal that is low in carbs and high in protein! Grilling the crust keeps it from going soggy.
For the cauliflower crust:
- 12 Cups Cauliflower cut into florets (about 2 medium heads or 3 lbs)
- 1 Tbsp + 1 tsp Garlic minced
- 1/2 tsp Salt
- 1 tsp Italian Seasoning
- 1 1/3 Cup + 4 Tbsp Parmesan cheese grated and divided (about 3.5 oz)
- 2 Large egg whites
For the Greek yogurt basil sauce:
- 1/2 Cup Plain Non-fat Greek yogurt
- 1/2 Cup firmly packed Fresh basil roughly chopped
- 2 tsp Garlic minced
- 1 Tbsp Olive oil
- Salt/pepper to taste
- 1 Small zucchini sliced
- 3 inch Roma Tomatoes sliced 1/2 thick *
- 1/2 Tbsp Olive oil
- 1/2 Cup Parmesan Cheese grated
- Fresh basil for garnish
- Preheat your oven to 400 degrees and line a pizza pan with parchment paper.
- In a large food processor, process the cauliflower into it is fine, and the texture of rice. I did mine in 4 batches.
- Place the cauliflower into a LARGE bowl and microwave for 7 minutes, stir, and microwave for an additional 7 minutes. Then, let the cauliflower stand until cool enough to handle, 10-15 minutes.
- Dump the cauliflower into a thin kitchen towel ** (I did mine into two batches) and ring out ALL the excess moisture. Put some muscle into it and really get out as much as you can, as this is the key to a not-soggy crust.
- Transfer the cauliflower back into a large bowl and add in the garlic, salt, Italian season, a pinch of pepper and 1 1/3 cups of the Parmesan. Stir until well combined and then add the egg whites, mixing until well combined.
- Divide the cauliflower into 4 balls (about a heaping 1/2 cup each) and spread onto on the pizza pan, leaving a ridge for the crust.
- Bake until golden brown, about 30 minutes.
- While the pizza bakes, Combine the Greek yogurt, basil and garlic in a small food processor (mine is 3 cups) until smooth and creamy, scraping the sides down as necessary.
- With the food processor on, stream in the olive oil until well mixed. Set aside.
- Then, preheat your grill to medium-high heat.
- Combine the sliced zucchini, tomato and olive oil in a small bowl and season with a pinch of salt and pepper. Grill until charred, about 2-3 minutes a side.*** Place onto a plate and set aside. Keep your grill on.
- Once the pizza is cooked, remove them from the oven and preheat your broiler to high heat for 3 minutes. Take the remaining 4 Tbsp of cheese and sprinkle it onto the pizzas (1 Tbsp each) and broil for 2-3 minutes until golden brown and melted.
- Spread some of the Greek yogurt sauce **** on each pizza and then top with the grilled veggies and sprinkle with remaining cheese.
- Place the pizzas onto the grill just until the cheese melts, about 2-3 minutes.
- EAT immediately.
5. Greek Shrimp Farro Bowl
This healthy eating mediterranean diet for weight loss recipes for Greek Shrimp and Farro is perfect for a quick, healthy dinner. Loaded with flavor, it’s easy to make and tastes great warm or cold.
- 3/4 cup dry farro
- 1 Tbsp olive oil
- 1/2 cup diced onion
- 3 cloves garlic, minced
- 1 medium bell pepper, diced (red, orange or yellow)
- 1 cup cherry tomatoes, chopped
- 1/2 cup crumbled feta
- 1-2 tsp oregano
- juice from 1 lemon
- 1 pound shrimp, peeled and deveined
- fresh parsley for garnish
- Cook farro according to package directions.
- Heat oil in a large skillet over medium high heat.
- Add onion, garlic, peppers and tomatoes and saute for 5 minutes.
- Add shrimp and cook an additional 4 minutes.
- Add oregano, lemon juice and cooked farro and heat through.
- Garnish with parsley before serving.
- Serve warm or cold.
6. One-Pot Greek Chicken with Lemon Rice
Chicken and Marinade
- 5 chicken thighs, skin on, bone in (about 1 kg / 2 lb)(Note 1)
- 1 – 2 lemons, use the zest + 4 tbsp lemon juice (Note 7)
- 1 tbsp dried oregano
- 4 garlic cloves, minced
- 1/2 tsp salt
- 1 1/2 tbsp olive oil, separated
- 1 small onion, finely diced
- 1 cup / 180g long grain rice (Note 6 for other rice)
- 1 1/2 cups / 375 ml chicken broth / stock
- 3/4 cup / 185ml water
- 1 tbsp dried oregano
- 3/4 tsp salt
- Black pepper
- Finely chopped parsley or oregano (optional)
- Fresh lemon zest (highly recommended)
- Combine the Chicken and Marinade ingredients in a ziplock bag and set aside for at least 20 minutes but preferably overnight.
- Preheat oven to 180C/350F.
- Remove chicken from marinade, but reserve the Marinade.
- Heat 1/2 tbsp olive oil in a deep, heavy based skillet (Note 2) over medium high heat.
- Place the chicken in the skillet, skin side down, and cook until golden brown, then turn and cook the other side until golden brown. Remove the chicken and set aside.
- Pour off fat and wipe the pan with a scrunched up ball of paper towel (to remove black bits), then return to the stove.
- Heat 1 tbsp olive oil in the skillet over medium high heat. Add the onion and sauté for a few minutes until translucent. Then add the remaining Rice ingredients and reserved Marinade.
- Let the liquid come to a simmer and let it simmer for 30 seconds. Place the chicken on top then place a lid on the skillet (Note 3). Bake in the oven for 35 minutes. Then remove the lid and bake for a further 10 minutes, or until all the liquid is absorbed and the rice is tender (so 45 minutes in total).
- Remove from the oven and allow to rest for 5 to 10 minutes before serving, garnished with parsley or oregano and fresh lemon zest, if desired.
1. I use bone in, skin on chicken thighs because there’s more flavour. But you can use skinless, boneless chicken thigh fillets if you prefer. If you do that, place the chicken in the pan 20 minutes into the baking time because the chicken won’t need as long.
For drumsticks, you won’t be able to sear them as successfully, but that’s ok, just sear briefly and bake for the full time (45 minutes). This can be made with breast as well but it won’t be as juicy because the meat isn’t as juicy.
2. The fry pan I used was 26cm / 10″ in diameter and 6cm/2.4″ deep. It’s the perfect size for this.
3. I don’t have a lid for the fry pan I used but I have a lid for a larger pot which I just placed on top. Otherwise, foil works just fine, or even a baking tray.
4. I garnished this with slices of lemon which I seared in the pan after cooking the chicken.
5. How to make this entirely on stove top (readers’ request): Though the result isn’t quite the same as baking because you sacrifice either the chicken juices mixing in with the rice OR the crispy skin, it can be made entirely on the stove. There are two options:
a) Cook the chicken completely on the stove, set aside and cook the rice on the stove (reduce the liquid by 1/2 cup). To cook the rice, just follow the recipe directions up to the point just before putting it in the oven. Instead of doing that, put the lid on and cook on medium low until the liquid is absorbed (about 12 – 15 minutes). When the rice is almost ready, pop the chicken back in on top of the rice and put the lid on to warm up, and finish cooking the rice. This will yield a chicken with crispier skin than the second method.
b) The 2nd method is to sear the chicken but not cook it through, then pop it on to of the rice to finish cooking while the rice cooks. This method is easier and you will get the benefit of the chicken juices mixing in with the rice while it cooks but you will lose the crispiness of the skin.
What I would suggest is using skinless, boneless thigh fillets instead, that way you don’t have to worry about the skin crispiness but you get all the flavour!
6. This recipe will work with white long grain, medium and short grain rice but I recommend long grain because it is the least sticky of the three types. It will also work with jasmine, normal brown rice, wild rice and normal basmati rice. Brown rice will take around 1 hr 15 minutes covered, 10 minutes uncovered, so the chicken will be super tender. I do not recommend brown basmati rice because takes even longer to cook. Risotto and paella rice are also not recommended – liquid absorption level too different, changes recipe too much.
7. You need enough lemon to get 4 tbsp of lemon juice which will be 1 large or 2 small lemons. Use all the zest from the lemon(s) that you use.
8. NO MARJORAM: Quite a few readers have inquired about this. If you found this recipe via Pinterest, you may notice that there is a discrepancy in the ingredients with some lists showing Marjoram in the ingredients. This recipe has NEVER had Marjoram in it! Please use the recipe as it is written.
9. Nutrition per serving (5 servings) assumes this is made using trimmed bone in, skin on chicken thigh fillets. It does not take into account the fat that is poured out of the pan after searing the chicken, which means the calories per serving are higher than they actually are.
7. Greek Turkey Meatball Gyro with Tzatziki
- 1 lb. ground turkey
- 1/4 cup finely diced red onion
- 2 garlic cloves, minced
- 1 teaspoon oregano
- 1 cup chopped fresh spinach
- salt & pepper to season
- 2 tablespoons olive oil
- 1/2 cup plain greek yogurt
- 1/4 cup grated cucumber
- 2 tablespoons lemon juice
- 1/2 teaspoon dry dill
- 1/2 teaspoon garlic powder
- salt to taste
- 1/2 cup thinly sliced red onion
- 1 cup diced tomato
- 1 cup diced cucumber
- 4 whole wheat flatbreads
- To a large bowl add, ground turkey, diced red onion, minced garlic, oregano, fresh spinach, salt, and pepper. Using your hands mix all the ingredients together until meat forms a ball and sticks together.
- Then using your hands, form meat mixture into 1″ balls. (you should be able to get about 12 meatballs).
- Heat a large skillet to medium high heat. Add olive oil to the pan, and then add the meatballs. Cook each side for 3-4 minutes until they are browned on all sides. Remove from the pan and let rest.
- In the meantime, to a small bowl add greek yogurt, grated cucumber, lemon juice, dill, garlic powder, and salt to taste. Mix together until everything is combined.
- Assemble the gyros: to a flatbread (I like to warm mine up so they are more pliable) add 3 meatballs, sliced red onion, tomato, and cucumber. Then top with Tzatziki sauce.
8. Spinach, Feta, and Artichoke Matzo Mina
Greek-Style Sephardic Matzo Casserole with Sautéed Artichokes and Savory Spinach and Feta Filling. Flavorful Vegetarian Passover Seder Entree.
- 6 sheets matzo more or less
- 2 cups frozen or canned artichoke hearts plain, unmarinated
- 2 cups lowfat cottage cheese
- 8 oz crumbled feta cheese (goat or sheep milk feta is best) – more or less, see note below
- 5 oz fresh spinach roughly chopped
- 3 large eggs divded
- 2 scallions chopped
- 1/4 cup fresh dill chopped
- 1 tbsp olive oil
- 1 tsp lemon zest
- 1/2 tsp crushed red pepper flakes
- Salt to taste (as needed)
You will also need: Large skillet, mixing bowls, pastry brush, 8 or 9 inch square baking dish
1. Preheat oven to 350 degrees F and grease a 9×9 square baking dish.
2. If the artichoke hearts are whole, halve them. Heat the olive oil in a large skillet over medium/high heat. Sauté the artichokes hearts until browned, then remove from heat and set aside.
9. Mediterranean Salad with Grilled Chicken Skewers
This healthy eating mediterranean diet for weight loss recipes is full of flavor and packed with lean protein and veggies, this salad is a no-brainer for a quick healthy dinner or lunch. If you’re looking for a deeper green vegetable to increase nutrients, substitute lettuce with spinach for an extra punch of vitamins A and K, iron, and folate.
- Heat grill to medium-high. Cut chicken tenders into thirds. Toss with canola oil, curry powder, smoked paprika, cayenne pepper, and kosher salt and black pepper. Thread onto metal skewers. Grill, turning occasionally, until charred and cooked through, 8 to 10 minutes. Grill 2 pieces naan until warm and toasted, 1 to 2 minutes.
- Meanwhile, toss together cucumber, scallions, mint, olive oil, fresh lime juice, and garlic. Season with kosher salt and black pepper. Serve with plain Greek yogurt and lime wedge alongside.
10. Greek Salad Tacos
This healthy eating mediterranean diet for weight loss recipes is quite easy to make. You can either grill chicken and slice or you can use already cooked grilled chicken in the bag. I like to use the John Soules Foods grilled fajita chicken and pre grilled chicken makes it easy to makes these for a quick lunch.
2 Cups Grilled Chicken
4 Cups Cut/shredded Romaine Lettuce
1 Cup Diced Tomatoes
3/4th Cup Diced Cucumbers
1/4th Cup Diced Cilantro
1 Cup Feta Cheese Crumbled
1/2 Cup Sliced Black Olives
1/2 Cup Ken’s Greek Dressing
1 Cup Dannon Oikos Dips Cucumber and Dill (sold in the refrigerated section with the party dips)
8 Flour Tortilla’s
- Toss all of the ingredients together for the salad except leave the feta and the cucumber dill dip/dressing until you get the salad into the tacos. The cucumber dill dip is made by Dannon and is an Oikos dip that has become a favorite of mine. If you’ve never tried it before, it’s sold in the refrigerated section with the other party dips but its a Greek yogurt dip. If for some reason you cannot find it, you can mix together dill weed, plain greek yogurt and little hint of salt for a similar dip.
- If you’ve never tried a refrigerated tortilla before that has to be cooked, let me tell you that it’s life changing. All you have to do is heat them up for about a minute on each side and they are unbelievable good and light. It’s all I will use now.
- After you toss the salad, fill your tortillas with the salad to make each taco and top with the feta and drizzle of the dip and you are good to go. If you want to make these for dinner and grill your own chicken, the Ken’s Greek Dressing is the best marinade for chicken!
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