Mediterranean Recipes
Discover nutritious, delicious Mediterranean recipes to support your health journey
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Simple Sardine Salad on Crackers
Tinned sardines mashed with lemon, herbs, and a touch of yogurt, served atop whole grain crackers. Rich in omega-3s and calcium (from the bones).
lunch
snack
fish
high-protein
omega-3
quick
no-cook
5 min
320 cal
1 servings
Serving: 1 can sardines + 8 crackers
P: 22.0g
C: 20.0g
F: 18.0g
Spanish Garlic Soup (Sopa de Ajo)
A traditional Spanish soup featuring garlic, paprika, and bread. Simple ingredients create a flavorful, comforting dish with immune-boosting properties.
lunch
dinner
soup
Spanish
garlic
quick
easy
budget-friendly
30 min
170 cal
4 servings
Serving: 1 cup (240ml)
P: 6.0g
C: 20.0g
F: 8.0g
Tuna and Cracker Plate
Canned tuna (mixed simply with olive oil or lemon) served alongside whole grain crackers and some vegetable sticks. Easy pantry lunch.
lunch
fish
high-protein
quick
omega-3
portable
5 min
350 cal
1 servings
Serving: 1 can tuna + 4-5 crackers + veggie sticks
P: 28.0g
C: 25.0g
F: 16.0g
Whole Wheat Pita with Feta and Cucumber
A whole wheat pita bread lightly warmed and stuffed with feta cheese crumbles and cucumber slices. Refreshing and easy.
lunch
vegetarian
quick
portable
whole-grain
5 min
280 cal
1 servings
Serving: 1 pita + fillings
P: 10.0g
C: 40.0g
F: 9.0g
Yogurt with Banana and Seeds
Plain Greek yogurt topped with sliced banana and a sprinkle of nutritious seeds. Simple, fast, and filling.
breakfast
vegetarian
gluten-free
high-protein
quick
fruit
seeds
5 min
300 cal
1 servings
Serving: 1 bowl (170g yogurt + toppings)
P: 18.0g
C: 40.0g
F: 8.0g
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