What is Mediterranean diet + Mediterranean diet recipes

by John Griffith

The Mediterranean diet has been on the rise as of late. The reason why people are drawn to it is because it doesn’t so much limit the food as it just chooses healthy ingredients which help a healthy lifestyle and weight loss. This diet is influenced by the food from the 1960s, prepared in countries like Italy and Greece. In general the Mediterranean diet recipes contain a lot of ingredients used in the countries around the Mediterranean sea. That is why the diet is so popular – the variety of foods you can eat is very helpful and not as limiting as other diets. So, without further ado, here are a few recipes which are going to aid your weight loss and will be super delicious as well.

The Mediterranean diet is influenced by the Greek and Italian recipes

what is mediterranean diet chickpeas with salad


What is Mediterranean diet

As we have already mentioned the Mediterranean diet contains ingredients and recipes from the countries around the Mediterranean sea, such as:

  • fish and seafood
  • veggies – tomatoes, kale, spinach, broccoli, olives, cucumbers, onion, etc.
  • fruits – apples, bananas, oranges, figs, melons, peaches, etc.
  • nuts – macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
  • whole grains
  • poultry
  • dairy
  • legumes

Time for recipe #1

chicken what is mediterranean diet in skillet

Mediterranean diet recipes – chicken skillet


  • 4 chicken thighs
  • 1/4 cup fresh lemon juice, plus more for serving
  • 3 garlic cloves, minces
  • 1 tbsp fresh rosemary, chopped
  • 2 tsp fresh oregano, chopped, plus more for garnish
  • 1/2 tsp crushed fennel seeds
  • 3 tbsp olive oil, divided
  • 1/2 tsp salt
  • 1/2 tsp ground pepper
  • 1 red onion, sliced
  • 1 pint cherry tomatoes
  • 1/3 cup pitted Kalamata olives
  • 1 cup uncooked orzo
  • 1 1/2 cups chicken broth
  • chopped parsley for garnish


  1. In a plastic bag mix the chicken, lemon juice, garlic, rosemary, oregano, fennel seeds and 2 tbsp olive oil. Seal the bag and refrigerate for about 30 minutes.
  2. Pat the chicken dry and discard the marinade. Season with salt and pepper.
  3. In a skillet heat 1 tbsp olive oil and place the chicken in the pan. Cook for about 7 minutes, flip over and cook additional 4 minutes. Trasnfer to a plate.
  4. Add the onion and tomatoes to the skillet. Cook for about 5 minutes, stirring occasionally.
  5. Preheat the oven. Stir in the orzo and olives to the mixture in the skillet. Bring to boil over medium-high heat then reduce the heat and place the chicken in the mixture. Cover and simmer until the orzo is al dente.
  6. Remove from the heat and let it sit covered for 5 minutes. Then, uncover and broil for about 3 minutes. Garnish with parsley, oregano and lemon juice.

Source: Eating Well

Recipe #2

chicken skewers mediterranean diet recipes with tzatziki

Grilled chicken souvlaki – Mediterranean diet dinner recipes


  • 4 boneless skinless chicken breasts
  • 1/3 cup olive oil
  • 2 tbsp fresh lemon juice
  • 3 garlic cloves, minced
  • 2 tsp dried oregano
  • 1 tsp dried parsley
  • 1 tsp sea salt
  • 1/2 tsp pepper


  1. Chop the chicken breasts into small chunks and place in a bowl. Add the rest of the ingredients to the bowl and stir together. Refrigerate for at least 30 minutes.
  2. Heat a grill on medium-high and place the chicken piece on skewers. Grill on each side for about 4 minutes.
  3. Serve with tzatziki sauce.

Source: Downshiftology

Recipe #3

mediterranean diet recipes chickpea salad with zucchini

Mediterranean diet recipes – chickpea salad


  • 2 15oz. cans chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 2 cups cherry tomatoes, halved
  • 1/4 cup red onion, diced
  • 4 oz. feta cheese, crumbled
  • 1/4 cup finely chopped parsley
  • lemon vinaigrette


  1. In a bowl mix all of the ingredients.
  2. Pour the lemon vinaigrette over the salad and mix well.

Source: Downshiftology

Recipe #4

shakshuka mediterranean diet recipes skillet

Mediterranean shakshuka recipe


  • 1 onion, diced
  • 1 red bell pepper, diced
  • 4 garlic cloves, minced
  • 2 tsp paprika
  • 1 tsp cumin
  • 1/4 tsp chili powder
  • 1 28 oz. can whole peeled tomatoes
  • 6 large eggs
  • salt and pepper
  • 1 bunch fresh cilantro, chopped
  • 1 bunch fresh parsley, chopped


  1. In a saute pan heat olive oil. Add the pepper and onion and cook for 5 minutes. Then, add the garlic and spices and cook for an additional minute.
  2. Add the can of tomatoes and break them down with a spoon. Season with salt and pepper and bring to a simmer.
  3. Make small wells in the sauce and crack one egg into each well. Cover and cook for about 7 minutes.
  4. Garnish with parsley and cilantro.

Source: Downshiftology

Recipe #5

zoodles with shrimp mediterranean diet recipes

Zoodles with lemon garlic shrimp


  • 4 zucchini
  • 30 raw shrimp, peeled and deveined
  • 2 tbsp olive oil
  • 4 garlic cloves, minced
  • 2 tbsp butter
  • 1 lemon, juice and zest
  • 1/4 cup white wine
  • 1/4 cup chopped parsley
  • pinch of red pepper flakes
  • salt and pepper


  1. Use a spiralizer to make the zoodles.
  2. In a large pan heat oil and add the shrimp, season with salt and pepper and cook for 1 minute.
  3. Add the garlic and flip the shrimp to cook for 1 minute on the other side. Transfer to a plte.
  4. To the pan add the butter, lemon juice and zest, red pepper flakes and white wine. Simmer for about 3 minutes, while stirring.
  5. Stir in the parsley, add the zoodles and toss for 30 seconds. Add in the shrimp and stir for an additional minute.

Source: Downshiftology

Recipe #6

baked salmon with lemon mediterranean diet meal plan

Salmon with capers recipe


  • 4 salmon fillets
  • olive oil
  • 1/2 tsp salt, plus more for brining
  • 1/2 tsp ground pepper
  • 6 lemon slices
  • fresh oregano
  • 3 tbsp salted butter
  • 2 tbsp jarred capers, drained
  • 1 garlic clove, minced
  • parsley for garnish


  1. Preheat the oven to 325 degrees.
  2. In a dish mix 4 cups room temperature water and 3 tbsp salt. Place the salmon in the water and leave in for 15 minutes.
  3. Cover a baking sheet with foil and brush with olive oil. Pat the salmon dry and place it on the foil. Sprinkle with salt and pepper. Place the lemon slices and fresh herbs around the salmon. Close and seal the foil around the salmon.
  4. Bake for 10 minutes. Open the foil and bake for additional 3 to 6 minutes.
  5. Melt the butter and add the garlic and capers. Cook for about 3 minutes.
  6. Serve the salmon with lemon juice and butter and capers sauce. Garnish with parsley.

Source: A Couple Cooks

Falafels are also very popular part of Mediterranean cuisine

mediterranean diet meal plan falafel bowl with veggies

Eggs are a part of almost every healthy meal

egg tacos mediterranean diet dinner recipes sheet pan

Delicious falafel flatbread

falafel flatbread what is mediterranean diet veggies

There is a wide variety of salads

greek orzo salad what is mediterranean diet greek salad mediterranean diet dinner recipes with feta mediterranean diet breakfast tomatoes feta olives mediterranean diet dinner recipes salad with salmon quinoa salad mediterranean diet breakfast avocado spinach

Quinoa salad with Kalamata olives and veggies

quinoa salad mediterranean diet meal plan olives salmon mediterranean diet meal plan with zucchini stuffed pumpkin mediterranean diet dinner recipes table with meals mediterranean diet breakfast week meal plan mediterranean diet breakfast

John Griffith

John Griffith is a young, passionate journalist. Writing has been John’s hobby ever since he was a boy. He has worked in some of the UK’s most successful news portals over the course of his professional career but found his forever home at Archzine.