MEDITERRANEAN
Amazing Mediterranean Recipes
Mediterranean Power Bowl with Quinoa,
Tofu, Chickpeas & Vegetables
INGREDIENTS
Base & Protein:
🍚1 cup cooked quinoa (high in fiber & plant protein)
🍜1 cup firm tofu, cubed & pan-seared (rich in protein & calcium)
🫘1⁄2 cup canned chickpeas, rinsed & drained (fiber- packed & filling)
VEGETABLES & TOPPINGS:
🥦1 cup steamed broccoli (loaded with vitamins & antioxidants)
🥕1⁄2 cup grated carrots (great for digestion & eye health)
🥒1⁄2 cup cucumber slices (hydrating & refreshing) 1 cup mixed 🥬salad greens (adds crunch & nutrients)
🌻1 tbsp sunflower seeds (healthy fats & extra crunch)
FOR THE DRESSING:
🫒2 tbsp extra virgin olive oil (heart-healthy fat) Juice of 2 🍋lemon (adds tang & boosts digestion)
🧄1 clove garlic, minced (anti-inflammatory benefits)
🧂1⁄2 tsp sea salt
🌿1⁄2 tsp dried oregano
🌶1/4 tsp black pepper
INSTRUCTIONS (READY IN 15 MINUTES!)
1️⃣ Cook the quinoa according to package instructions. Set aside.
2️⃣ Sear the tofu: In a pan over medium heat, cook tofu cubes with a little olive oil until golden brown (about 3-4 minutes per side).
3️⃣ Steam the broccoli for 3-5 minutes until bright green and tender.
4️⃣ Prepare the dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, salt, oregano, and pepper.
5️⃣ Assemble the bowl: Divide quinoa, tofu, chickpeas, broccoli, carrots, cucumbers, and greens into bowls.
6️⃣ Top with sunflower seeds and drizzle with dressing.
WHY THIS BOWL IS PERFECT FOR A MEDITERRANEAN DIET
✔ High in Plant-Based Protein - Tofu, chickpeas & quinoa fuel your body.
✔ Rich in Fiber - Supports digestion & keeps you full longer.
✔ Healthy Fats - Olive oil & sunflower seeds promote heart health.
✔ Antioxidant-Packed - Fresh veggies fight inflammation.
Mediterranean Cod Stew with Tomatoes & Olives
INGREDIENTS
🐟 4 cod fillets (fresh or thawed)
🛢️ 2 tbsp extra virgin olive oil
🧅 1 small onion, 🔪 finely chopped
🧄 3 garlic cloves, 🔪 minced
🍅 1 can (14 oz) diced tomatoes (or fresh cherry tomatoes)
🍅 1 cup cherry tomatoes, halved
🔪 1/2 cup green olives, pitted
🥣 1/2 cup vegetable or fish broth 🐟
🌿 1 tsp dried oregano
🌶️ 1/2 tsp red pepper flakes (optional)
🧂 Salt & black pepper to taste
🌿 2 tbsp fresh parsley, chopped (for garnish)
🍋 Lemon wedges (for serving)
INSTRUCTIONS (READY IN 15 MINUTES!)
1️⃣ Sauté the aromatics: In a large pan or skillet, heat olive oil over medium heat .Add onions and cook for 3–4 minutes until soft. Stir in garlic and cook for another30 seconds until fragrant.
2️⃣ Build the sauce : Add the diced tomatoes, cherry tomatoes, olives, broth, oregano, red pepper flakes, salt, and black pepper. Simmer for 10 minutes until the sauce thickens slightly.
3️⃣ Cook the cod: Season the cod fillets with salt and pepper. Nestle the fillets into the sauce and cover the pan. Simmer for 8–10 minutes or until the cod is opaque and flakes easily with a fork.
4️⃣ Garnish & serve: Sprinkle with fresh parsley and drizzle with a little more olive oil. Serve warm with lemon wedges and a side of crusty whole-grain bread, quinoa, or couscous.
Mediterranean-Asian Braised Mackerel in Tomato Sauce
INGREDIENTS
🐟 2 whole mackerel, cleaned and gutted
🥄 2 tablespoons sesame oil
🧅 1 medium onion, 🔪 finely chopped
🧄 4 cloves garlic, 🔪 minced
🍅 2 large tomatoes,🔪 diced
🥄 2 tablespoons tomato paste
🍶 2 tablespoons soy sauce (dark soy sauce works well)
🥄 1 teaspoon sugar (adjust to taste)
🧂 Salt, to taste
💧 1/2 cup water (or fish stock for extra flavor) 🐟
🌶️ Optional: 1 small red chili, sliced (for a bit of heat)
🌿 Fresh coriander or parsley for garnish
INSTRUCTIONS (READY IN 15 MINUTES!)
1️⃣ Prepare the Sauce Base:
2️⃣ Heat the sesame oil in a large frypan over medium heat.
3️⃣ Add the chopped onion and sauté until translucent.
4️⃣ Stir in the garlic and cook for another minute until fragrant
Combine the Ingredients:
✔ Add the diced tomatoes and cook until they soften and release their juices.
✔ Stir in the tomato paste, soy sauce, sugar, and a pinch of salt. Mix well.
✔ Pour in the water (or fish stock) and bring to a gentle simmer.
Add the Mackerel:
✔ Gently place the whole mackerel into the sauce. Spoon some sauce over the top of the fish to coat it.
✔ Reduce the heat to low, cover the frypan, and let it simmer for 15–20 minutes, turning the fish halfway through for even cooking.
Finish and Serve:
✔ Once the mackerel is cooked through and tender, remove the frypan from the heat.
✔ Garnish with fresh coriander or parsley before serving.
Serving Suggestion:
1️⃣ Serve this dish with steamed rice or crusty bread to soak up the tangy, savory sauce. A side of sautéed greens or a fresh salad would complement the meal beautifully.
Sample Mediterranean Recipes
Try these sample recipes from our Eclusive E-books!
Mediterranean Muesli
INGREDIENTS
3 1/2 cups rolled oats
1/2 cup wheat bran
1/2 teaspoon kosher salt
1/2 teaspoon ground cinnamon
1/2 cup sliced almonds
1/4 cup raw pecans (coarsely chopped)
1/4 cup raw pepitas (shelled pumpkin seeds)
1/2 cup unsweetened coconut flakes
1/4 cup dried apricots (coarsely chopped)
1/4 cup dried cherries
Falafel
INGREDIENTS
1 cup of dried and uncooked chickpeas
1/4 cup + 1 tbsp extra virgin olive oil
1/4 cup chopped red onion
1/2 cup packed fresh parsley
1/2 cup packed fresh cilantro
4 cloves garlic (quartered)
1 tbsp fine sea salt
1/2 tbsp ground black pepper
1/2 teaspoon ground cumin
1/4 teaspoon ground cinnamon
Sample Cabbage Recipes
Try these sample recipes from our Exclusive e-book!
creamy low carb coleslaw
INGREDIENTS:
2 teaspoons apple cider vinegar
2 teaspoons lemon juice
1/4 teaspoon garlic powder
2 tablespoons sour cream
1/4 teaspoon salt
coleslaw mix
2 scallions
1/4 cup parsley
1/3 cup mayonnaise
sausage and sauerkraut
INGREDIENTS:
2 pounds sauerkraut, rinsed and drained
1 tablespoon caraway seeds
1 apple, diced
½ pound bacon, cut into 1-inch pieces
1 large onion, chopped
1 ½ pounds sausage, cut into 1-inch thick slice
spicy cabbage masala
INGREDIENTS:
1 tbsp oil
1/2 tsp cumin & mustard
1 tsp grated ginger or garlic paste
1 large onion thinly sliced
1 large tomato finely chopped
salt
1/8 tsp turmeric
1/2 tsp red chili powder
3/4 tsp garam masala or sambar powder
1/4 cup green peas
3 cups cabbage chopped
2 tbsp coriander leaves finely chopped
What Our Clients Say!
1 year of Mediterranean diet AND light to moderate exercise. Lost 67 lbs.If you're on the fence about the diet please hop on over.
— K. Evans
One of the first things we changed was to cook with olive oil. We make sure to eat salmon and tuna twice a week. I eat oatmeal for breakfast (either cooked or overnight oats) topped with berries,flax and cinnamon.
Roasting vegetables using olive oil and homemade spice mixes has been really helpful, too. The meal prepping for lunches has been great for making healthier choices and planning ahead keeps us on track. My husband has said he isn't tempted to eat out anymore because what we eat at home tastes better.
The benefits are huge for making you feel better. I promise.
— M D Fowler
I did some experiments. First I eliminated caffeine. I noticed quickly, less hot flashes. Next, I eliminated alcohol. Even less hot flashes.Then I have nearly eliminated sugar (added sugar, not fruits) and saw more progress. Now I'm adding this lifestyle change. I'm short, yes, it works if you try to learn what works for your body.
— Jen
It helped me lose weight and lower my blood pressure. I'm also hoping when I see my Dr next it's lowered my cholesterol now.
— Linda B
I had cholesterol problems. Had total of 2 eggs, chicken 3 times, no beef, only olive or avocado oil, salmon often, about 1 avocado a day to start with.
The fiber especially the beans almost killed me during the first week despite Beano so I did eat white rice and regular pasta instead if whole wheat.
My cholesterol and LDL decreased by 70 points.
I’m at low normal weight and my weight has stayed the same.
I thought my diet was pretty good , but found out it wasn’t.
— Margaret Donald
I do Paleo/ Med mix. It really helps with weight loss and numbers. I do feel better. It helps your skin as well. I use whole grain pasta only, wild rice, purple rice, lentils, black and red beans, salads of all kinds, fish &chicken. Dark greens of all species, avacados, berries(black, rasp, straw, blue), kiwi, watermelon. All the good fats. Olive, avocado, coconut. There are so many different recipes given here, I love it. I have not listed all the foods(it's impossible), but these I use a lot of.
— H. D Lee
I went on it in August 2024 to lower my cholesterol and manage weight. I've lost 28 pounds and my cholesterol numbers are great.
— Kim Thomson
I have lost 3 lbs this month. I've been doing a little extra exercise along with cutting back on intake. And I'm practicing chewing my food at least 20 times per bite. great way of eating
— Patty D.
I had a fatty liver for at least 10 years and it was thought to have turned to fibrosis/cirrhosis which was very scary. This was confirmed with bloodwork, fibroscan, and Ultrasound/elastograohy. However, they could not tell me exactly what stage of liver disease I was in. After sticking to a mostly Mediterranean diet, significantly reducing alcohol, and increasing my exercise (5-6 days a week of mostly walking about 35 min) I was able to lose around 45 pounds. This took about 8 months. Amazingly, my last three lab tests show normal liver enzymes and notably, my blood glucose is much better as well (so much so for the first time ever meds were reduced and discontinued!) Last liver scan (elastography ultrasound) showed probability of a normal liver! So needless to say, I will be sticking with it.
— Billy G.
Been following a sort of vegetarian/Mediterranean Diet for over a year, and I have been able to go off of medicine for high bp, and my cholesterol count is now much lower.
— Holly P.
8 months for me with about 6 weeks over Christmas where I stuck by it loosely. I'm off cholesterol medication (my levels weren't high but had been a little above acceptable levels for several years), my blood sugars are down (they were at the high end of the normal range). I have rheumatoid arthritis and inflammation is down meaning pain levels are down. Weight loss is slow but constant which is also good for my joints, meaning I am more mobile which, of course, is adding to the health benefits. Less headaches, skin and hair are in better condition, and, as I discovered after someone else mentioned it, I don't seem to see many floating any more. I feel great, not bloated and I'm sleeping better.
— Sarah
Ive had 4 kids - could not get rid of the baby belly thought I needed surgery to repair the gap - been eating only the M diet since Sept & its more or less gone. You just feel so much better. A doctor didnt mention it to me I got the idea from watching blue zones on netflix
— C Potter
I had migraines - 4 or 5 in-bed days a month. After 2 months on the diet, my headaches almost completely disappeared. I've had 2 in-bed days in the last 9 months! I also lost 15 lbs. I follow Healthy Food Guru and Zest My Lemon for great food ideas. I've updated all my recipes and rarely run into something I can't modify to fit the diet. The hardest part for me is not being able to buy anything pre-made due to all the additives. I've had to learn some food prep skills to make it easier to throw a quick meal together. But it is do-able! No more pain is my big motivator
— B. Kenson
MEDITERRANEAN
The Mediterranean Diet is celebrated for its emphasis on whole, nutrient-dense foods like fruits, vegetables, whole grains, legumes, and healthy fats from olive oil.
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