Mediterranean Diet Recipes: 25 Easy Meals to Start With

The Mediterranean diet is less a diet than a way of eating found around the Mediterranean: lots of vegetables, legumes, whole grains, fruit, nuts, olive oil and fish, with less red meat and sweets. It's widely studied and popular because it's both healthy and genuinely delicious.

The Mediterranean pantry

• Extra-virgin olive oil
• Tinned tomatoes, chickpeas, white beans, lentils
• Whole grains: bulgur, farro, barley, wholegrain bread and pasta
• Tinned fish: sardines, tuna, anchovies
• Olives, capers, roasted peppers
• Feta, yogurt
• Garlic, onions, lemons, oregano, cumin, paprika, parsley, mint
• Nuts and seeds

Breakfast

1. Greek yogurt with honey, walnuts and fruit.
2. Wholegrain toast with tomato, olive oil and feta.
3. Shakshuka.
4. Menemen (Turkish scrambled eggs with peppers and tomatoes).

Lunch

1. Greek salad with chickpeas.
2. Tabbouleh with lots of parsley.
3. Lentil salad with roasted peppers.
4. White bean and tuna salad.
5. Hummus plate with vegetables and wholegrain pita.
6. Fattoush.

Dinner

1. Baked fish with tomatoes, olives and capers.
2. Chicken souvlaki with tzatziki and salad.
3. Spanakopita-style spinach and feta pie.
4. Pasta e ceci.
5. Moroccan chickpea and vegetable tagine.
6. Grilled sardines with lemon.
7. Lentil and vegetable soup.
8. Stuffed peppers with rice, herbs and pine nuts.
9. Shrimp with tomatoes and feta.
10. Mujaddara.
11. Ratatouille with crusty bread.
12. Greek lemon chicken and potatoes.

Snacks and sweets

1. Olives and almonds.
2. Fresh fruit with yogurt.
3. Dates stuffed with walnuts.

A simple weekly pattern

• Legumes: several times a week.
• Fish: two or more times a week.
• Vegetables: at almost every meal.
• Red meat: occasionally.
• Olive oil: as the main cooking fat.

Collect and plan

Create a "Mediterranean" collection in SmartChef AI and ask Cook AI to plan a week that follows the pattern above with one shopping list. See also healthy dinner ideas and bean recipes.

Sample Mediterranean day

• Breakfast: Greek yogurt with walnuts, honey and berries.
• Lunch: lentil salad with roasted peppers, feta and wholegrain bread.
• Snack: a handful of almonds and an orange.
• Dinner: baked fish with tomatoes and olives, a big salad and a small portion of potatoes or bulgur.

Cooking with olive oil

Extra-virgin olive oil works for most everyday cooking, including sautéing and roasting at moderate temperatures. Use a good one for finishing dishes, where its flavor stands out.

Frequently asked questions

What do you eat on a Mediterranean diet?

Mostly vegetables, fruit, legumes, whole grains, nuts, olive oil and fish, with moderate dairy and little red meat or sweets.

Is the Mediterranean diet expensive?

It doesn't have to be: beans, lentils, tinned fish, seasonal vegetables and whole grains are affordable.

Can I eat pasta on a Mediterranean diet?

Yes, in sensible portions, ideally wholegrain and with plenty of vegetables and legumes.