Favorite meals of someone on a Mediterranean diet + recipes

Favorite meals of someone on a Mediterranean diet + recipes
  • I have been following the Mediterranean diet for years and have learned many simple recipes.
  • Lamb souvlaki, baked salmon, and creamy chicken pasta are all on my dinner rotation.
  • For breakfast I like shakshuka, and Orange, avocado and shrimp salad is a great lighter meal.

I learned to cook for the Mediterranean diet a few years ago in college. Since then I have tried several recipes and even developed some of my own.

I am minimalist with the diet and often only use a few ingredients in my meals. I bulk out the more expensive ingredients like fresh fish and poultry with whole grains, mixed beans, and vegetables.

My favorite recipes take about 10 to 30 minutes to prepare and require no special equipment.

I discovered a love for orange, avocado and shrimp salad

I wasn’t convinced at first that orange, mustard, and shrimp went together. It felt unnatural to make a salad without traditional ingredients like cucumber and tomato.

But the sweetness of the orange sharpens the buttery avocado and complements the shrimp perfectly.

Start by tearing half an orange into wedges. Squeeze the juice from the other half and set it aside.

Dice an avocado, slice half a red onion and tear some romaine lettuce. Add all components to a bowl with a few pieces of shrimp on top – I like to buy the pre-cooked kind for convenience.

For the dressing, make the orange juice with a dash of olive oil, a teaspoon of whole grain mustard and a little salt and pepper.

Zucchini fritters with tzatziki make a delicious lunch

Zucchini fries

Deep fried zucchini fritters.


Vegetable fritters are one of my favorite snacks to batch cook and freeze for busy weekday lunches.

Grate a zucchini and half an onion in a sieve. Add a little salt and squeeze out the excess water with a spoon.

Next, grate a handful of Parmesan cheese into a bowl with a cup of all-purpose flour, a splash of milk, and an egg. Combine the grated vegetables and the batter.

Put a generous amount of olive oil in a pan and fry small dollops of batter until golden brown. Flatten the fritters to make sure they are cooked through.

For the tzatziki dip, combine Greek yogurt, two crushed garlic cloves, a sprig of fresh mint and a drizzle of olive oil.

Smoked mackerel pate is a delicious treat

Instead of sweets and chocolate, I like to indulge in cheeses, smoked meats and pâtés.

For that in my . to fit

Mediterranean diet

I combine precooked and shredded smoked mackerel, light cream cheese and a squeeze of lemon juice.

Season the pâté with salt and pepper and serve on sourdough toast.

Shakshuka is the ultimate weekend brunch dish


Fried shakshuka in a frying pan.


When I feel like a Mediterranean breakfast on the weekend, I go for shakshuka.

Saute diced red bell pepper, green bell pepper and onion with two crushed cloves of garlic. Add a pinch of cumin, paprika, coriander and red chili flakes before pouring in some chopped tomatoes.

Place three eggs in the mixture, cover the pan and let them simmer over low heat.

Once your eggs are cooked to your liking, remove from heat and finish with freshly chopped parsley and mint.

On special occasions I make a lamb souvlaki

As a young journalist, lamb is a bit out of my price range so I reserve it for special occasions.

I choose a good quality lamb shoulder and season it with garlic, oregano, lemon juice and olive oil for a few hours.

Add pieces of lamb to a wooden skewer and toss them on the grill. I often top my kebabs with peppers and onions.

Finish the meal with tzatziki and Greek potatoes.

Salmon with vegetables is an easy weekday meal

salmon vegetables

Baked salmon on a bed of vegetables and rice.

Nigel O’Neil/Getty Images

When I’ve spent my evening in a spin class or late-night meeting, salmon is my favorite dish.

Season a few fillets with garlic and herbs and wrap them in aluminum foil. Bake them in the oven for about 15 minutes and pair them with roasted asparagus and broccoli.

I made up a Mediterranean version of a homemade pizza

If you’re having dinner at home, make a puff pastry pizza together.

Roll out a ready-made puff pastry sheet, add pesto and tomato paste for the bottom and cook for five minutes.

When it’s done, top it with crumbled feta, spinach, and onions for a vegetarian-style pizza. You can also use some shredded salmon for some extra protein.

Return it to the oven until the cheese begins to brown and melt.

To balance out my lighter meals, I like to make a 1-pot creamy chicken pasta


Creamy fettuccine pasta.

Eugene Mymrin/Getty Images

We all need cheap high-carb dinners from time to time — the Mediterranean diet is all about balance and moderation.

Cut a few chicken breasts into pieces, fry them in a pan until golden brown and remove them.

Saute a few cloves of garlic and combine with chicken stock, whipped cream, and fettuccine paste in the pan. The dimensions depend on how much you like garlic and cream.

When the sauce has thickened, sprinkle with some Parmesan cheese, olives and lemon slices and return the cooked chicken.

Chorizo ​​and butter bean stew is a cozy meal

On colder days I like to sit down with a stew.

Cut up some chorizo ​​and fry in a pan for a few minutes. Set your extractor hood to the highest setting to prevent the smoke detector from going off – I speak from experience.

Toss in cans of butter beans and chopped tomatoes and let everything sizzle.

Add a large spoonful of pesto for a garlicky twist and serve.

I like to make frittata when it’s time to clean out the fridge


Fried vegetarian frittata in a frying pan.

Monkey Business Images/Getty Images

If I don’t know what to make, eggs are always a good option.

Mix together a few eggs, a handful of sun-dried tomatoes and some crumbled feta cheese.

Finely chop half an onion and fry it with crushed garlic for a few minutes. Saute some spinach in the onion mixture and pour the egg mixture over it.

Bake in the oven until the egg is fully cooked and garnish with fresh parsley and herbs of your choice.

Whenever I need a little extra protein, I turn to tofu

When I’m in a bit of a food rut, I mix things up with meat alternatives.

I’ve only recently discovered tofu and I like adding it to salads and cereal bowls for a protein boost.

I marinate the tofu cubes overnight in lemon, garlic and rosemary and then fry them in olive oil for a crispy texture.