Mediterranean Recipes

Discover nutritious, delicious Mediterranean recipes to support your health journey

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Caprese Salad Plate

Slices of fresh mozzarella and ripe tomato arranged on a plate, drizzled with olive oil and balsamic vinegar/glaze. Classic Italian simplicity.

lunch snack vegetarian gluten-free low-carb quick no-cook salad

5 min 350 cal 1 servings

Serving: 1 plate (100g mozzarella + 1 tomato)

P: 20.0g C: 8.0g F: 26.0g

Citrus and Herb Marinated Olives

Mixed olives marinated in citrus zest, fresh herbs, and extra virgin olive oil. A simple yet elegant appetizer that improves with time.

appetizer snack vegetarian vegan gluten-free no-cook make-ahead

10 min 110 cal 8 servings

Serving: 1/4 cup (approx 60g)

P: 1.0g C: 3.0g F: 11.0g

Hard-Boiled Eggs with Avocado Slices

Sliced hard-boiled eggs served alongside slices of fresh avocado, seasoned simply. Protein and healthy fats.

lunch snack vegetarian gluten-free high-protein low-carb quick healthy-fat eggs

5 min 300 cal 1 servings

Serving: 2 eggs + 1/2 avocado

P: 15.0g C: 9.0g F: 23.0g

Hummus and Veggie Sticks Plate

A scoop of hummus served with pre-cut or quickly cut vegetable sticks like cucumber, carrots, and bell peppers. Simple, plant-based, and requires no cooking.

lunch snack vegetarian vegan gluten-free high-fiber quick plant-based no-cook

5 min 200 cal 1 servings

Serving: 1 plate (60g hummus + 150g veggies)

P: 6.0g C: 25.0g F: 9.0g

Ricotta Toast with Tomato

Whole grain toast spread with ricotta cheese and topped with fresh tomato slices and a drizzle of olive oil. Savory and simple.

breakfast snack vegetarian quick savory

5 min 250 cal 1 servings

Serving: 1 slice toast + toppings

P: 10.0g C: 25.0g F: 12.0g

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

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