Here’s What to Make First on the Mediterranean Diet
DISCLOSURE: THIS POST MAY CONTAIN AFFILIATE LINKS, MEANING I GET A COMMISSION IF YOU DECIDE TO MAKE A PURCHASE THROUGH MY LINKS, AT NO COST TO YOU. PLEASE READ MY TERMS OF USE POLICY FOR MORE INFO.
Congratulations on starting the Mediterranean diet! Known as one of the world’s healthiest diets, the Mediterranean diet has been associated with many health benefits.
You may have done a quick Google search for Mediterranean recipes and were instantly overwhelmed by the results. Where do you start?! That’s where I come in….
In this blog post, I’m sharing with you:
An overview of the Mediterranean Diet
How I drastically improved my health by following the Mediterranean diet and how you can, too
My favorite must-try Mediterranean diet recipes to help you get off to a great start
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + A Free Shopping List
Don’t forget to pin it!
What is the Mediterranean Diet?
The Mediterranean Diet is a diet that focuses on eating lots of healthy fats, whole grains, fruits and vegetables, nuts, seeds, and beans. It became popular in the 1950s when it was discovered that people living in the Mediterranean region had a drastically lower rate of heart disease. Many studies have been done on this diet since that time that has shown the Mediterranean diet provides many health benefits.
The Mediterranean Diet focuses on:
healthy fats rich in Omega-3s
eating fish at least twice a week
preparing meals with lots of vegetables served with whole grains and high-quality protein
enjoying lots of fresh fruit
Health benefits of the Mediterranean diet include:
lowers the risk of developing high cholesterol, diabetes, high blood pressure, heart disease, and stroke
supports longevity
improves brain health and decreases the risk of developing dementia
How You Can Drastically Improve Your Health By Following the Mediterranean Diet
In 2018, I was struggling to make healthy food choices and experienced constant joint pain, brain fog, blood sugar highs and lows, and extreme fatigue every day. These were symptoms that had become a part of my every day and were something that I thought I would always have to live with.
I knew there had to be a way for me to feel better, so I started doing research on evidence-based ways of eating that supported long-term health. As one of the healthiest diets in the world, the Mediterranean diet showed up repeatedly in my searches.
In 2020, I decided to make the shift toward eating a more Mediterranean-based diet to support my health, and I immediately saw great results!
After implementing a Mediterranean-based diet, I quickly noticed my energy levels improve, I was sleeping SO much better each night, and my skin had become clear and glowing (yay for no more “adult acne!”), and I did all of this in a healthy, balanced way. I was so ecstatic about my results that I put together all the recipes I had used and created at this time and started sharing them with others with the hopes that they would feel just as amazing as I felt.
Eating a Mediterranean diet restored my physical and mental health.
My goal for you is to experience these same incredible benefits. My 30-Day Mediterranean Meal Plan is the exact plan I used to improve my health and eat intuitively.
What to Make First on the Mediterranean Diet
The following recipes are some of my favorites and are a part of my regular meal rotation. Give them a try, and enjoy the delicious variety the Mediterranean diet has to offer!
Sweet Potato & Red Onion Breakfast Skillet
This skillet-top sweet potato & red onion breakfast is one of my favorite go-to meals! It can really be prepared for any meal, but why not incorporate more veggies into your breakfast?
This recipe can be made ahead of time by cooking the sweet potatoes and storing them in the fridge. When you are ready to eat, fry two eggs in the skillet, then add in the reheated vegetables.
Ingredients:
1 ½ Tablespoon ghee
1 large sweet potato, washed and cubed (about 2 cups worth)
½ red onion, diced
1 clove of garlic
2 cups spinach
4 eggs
1 teaspoon dried rosemary
salt & pepper to taste
Traditional Middle Eastern Shakshuka
This traditional Middle Eastern Shakshuka is perfect for savory breakfasts or quick and easy dinners. Using just 10 ingredients that you most likely already have in your kitchen, you can create this delicious meal in under 30 minutes and using just one pan!
Ingredients:
1 yellow onion, diced
1 red bell pepper, diced
1 cup mushrooms, diced (optional)
2 teaspoons minced garlic (about 4 cloves)
2 (14.5 oz) cans diced tomatoes, one can drained of liquid
2 teaspoons paprika
1 teaspoon cumin
½ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon pepper
6 eggs
1 bunch of fresh cilantro, chopped (about ½ - 3/4 cup)
Spinach Artichoke Chicken Skillet
I discovered this recipe during my month of completing the Whole30 and it is now on my weekly dinner rotation. It is gluten and dairy free, and my hubby loved it so much that he agreed we should eat it on a regular basis! If you love the classic spinach and artichoke dip, you are going to love this recipe!
Ingredients:
5 chicken thighs, boneless and skinless (cooked in the Instant Pot, oven, or stovetop)
2 Tablespoons ghee or extra virgin olive oil
1 red or yellow onion, diced
3 cloves garlic
¼ cup chicken broth
1 (13.5 oz.) can unsweetened, full-fat coconut milk
1 Tablespoon arrowroot powder
1 Tablespoon Italian seasoning
1 Tablespoon garlic powder
1 teaspoon Himalayan pink salt
½ - 1 teaspoon black pepper
½ teaspoon red pepper flakes
1 (14 oz.) can quartered artichoke, drained, and chopped up (not jarred & marinated)
2 cups fresh spinach
If you are ready to take the step towards living a healthier life and reaching your health goals, check out my 30-Day Mediterranean Meal Plan, designed to help you reach your goals in a simple, healthy, delicious way.
Easy Muesli
This simple muesli recipe is a staple for the Mediterranean diet. It is perfect for breakfast or snacks, and the varieties are nearly endless when paired with Greek yogurt, fresh or dried fruit, nuts, and so much more!
Ingredients:
½ cup slivered almonds
½ cup chopped walnuts
1/3 cup pumpkin seeds (pepitas)
1 ½ cups quick oats
1 teaspoon cinnamon
Serve with ¾ cup plain, whole milk Greek yogurt per serving.
Topping Options:
honey
maple syrup
dried fruit pieces
fresh fruit
Easy Roasted Ratatouille
This delicious ratatouille dish is easy to prepare and comes together by first roasting the squash and peppers in the oven on a sheet pan, then combining them with diced tomatoes, onions, and garlic for a flavorful main or side dish. Serve with gluten-free bread and enjoy!
Ingredients:
1 medium eggplant, diced into cubes
1 zucchini, diced into cubes
1 yellow squash, diced into cubes
1 bell pepper (red, orange, or yellow), cut into bite-sized pieces
1 red onion, chopped
3-4 Tablespoons olive oil
4 cloves garlic, minced (about 1 Tablespoon)
1 (14.5 oz) can diced tomatoes
A handful of fresh basil, chopped
1 teaspoon red pepper flakes
1 teaspoon dried oregano
salt and pepper to taste
Sheet Pan Tomato, Basil, and Parmesan Gnocchi
This Mediterranean take on roasted gnocchi is the ultimate comfort food for any time of year. Bursting with flavor from roasted tomato, fresh garlic, and shredded Parmesan, this meal is sure to become a household favorite.
Ingredients:
1 (12-16 ounce) package of store-bought gnocchi
1 pint cherry tomatoes
1 small red onion, diced
2 Tablespoons minced garlic
2 Tablespoons extra virgin olive oil
½ teaspoon oregano
¼ teaspoon red pepper flakes
½ teaspoon Himalayan pink salt
½ teaspoon ground black pepper
¼ cup shredded parmesan cheese, for serving
2-4 Tablespoons fresh basil, chopped (or ½ teaspoon dried basil)
Savory Baked Salmon & Asparagus
Indulge in a delicious blend of flavors and textures with this savory baked salmon and asparagus. This dish combines the rich, buttery taste of salmon with the crisp freshness of asparagus, creating a perfect harmony on your plate. Perfect for busy weeknight dinners, this recipe is sure to become a family favorite.
Ingredients:
2-3 lb. salmon fillet, wild-caught (skin-on is fine, just remove after baking)
25-30 asparagus spears
3 Tablespoons olive oil
½ lemon, juiced
salt & pepper to taste
Comforting Chicken Soup
This delicious chicken soup is nourishing and easy to prepare. It freezes well and is a great soup to have on hand for lunches and dinners.
Ingredients:
4 skinless, boneless chicken thighs
2 Tablespoons olive oil
5 medium-sized carrots, sliced
5 stalks of celery, sliced
1 yellow onion, diced
2 teaspoons salt
2 teaspoons pepper
2 teaspoons Italian seasoning
8 cups chicken broth
Start Eating Healthy with the Mediterranean Diet
If the Mediterranean diet is very different from how you have been eating, I HIGHLY recommend you follow a meal plan that has already been designed to help you be successful and quickly see results. The 30-Day Mediterranean Meal Plan I created includes everything you need to get started on the Mediterranean diet. It includes over 80 easy and delicious recipes for breakfast, lunch, dinner, and snacks that you can simply follow along to and enjoy all the delicious flavors that come with the Mediterranean diet.
Once I learned how to eat a balanced Mediterranean diet, I quickly saw great results! By having an understanding of what my own body needed each day, I was able to set myself up for success and have maintained this healthy lifestyle for almost 2 years.
I want this for you too! If you are ready to fully benefit from the Mediterranean diet, I urge you to get started with my 30-day meal plan now while it’s the lowest price it will ever be! Click here to get started.
Choosing the right foods makes all the difference in how you feel. Even if you’re not yet ready to go all in, I have something that will help you make a step towards eating healthy and reaping the benefits of a healthy, balanced diet. Download my Top 10 Must-Try Mediterranean Diet Recipes ebook by using the form below to get instant access to this valuable resource. I have also included a Mediterranean Diet Shopping List to help you get started.
Get Your FREE ebook: Top 10 Must-Try Mediterranean Diet Recipes + Free Shopping List
I have also put together a resource library containing my top recommended books, kitchen must-haves, supplements to support your health, and more! Click here to check it out!
Related Posts:
Discover More Delicious Recipes
Connect with me on Instagram
