mediterranean
Low-Carb Oven or Stovetop Ginger Teriyaki Salmon or Shrimp
This ginger salmon dish is perfect for a healthy, flavorful meal, featuring heart-healthy omega-3s and a quick prep time. Serve with vegetables and a high-fiber carb or fruit for a balanced plate.
Asian-Inspired Carrot Cucumber Slaw (Healthy Recipe)
This carrot cucumber slaw combines sweet carrots and crisp cucumbers with Asian-inspired flavors. Pair it as a tangy vibrant side dish with fish or tofu, or make a whole-grain wrap or protein bowl
Bright and Healthy Edamame Salad
This vibrant edamame salad has a variety of flavors and textures. With plant-based protein, fiber, and heart-healthy fats, it's versatile. Vary it as you like, and use it as a side or a main course.
Roasted Cauliflower with Vinaigrette - Healthy Side Dish or Entree
Roasted cauliflower with vinaigrette is crisp, tender, tangy, and versatile. Customize with spices, cheese, or international flavors. Low-calorie, nutrient-rich, and a great side or main dish!
Pan-Seared Vegetables in Olive Oil
Pan-seared veggies are quick, crisp, and delicious. Cook with olive or grapeseed oil, and enjoy as a side or in salads, eggs, or pasta. Try carrots, broccoli, peppers, mushrooms, zucchini, and more.
Quinoa and Garbanzo Bean Stuffed Peppers
Stuffed bell peppers with quinoa, garbanzos, and veggies are a colorful, plant-based meal. Add tahini sauce, feta, or swap fillings for variety. Perfect for weeknight dinners or parties!
Crispy Roasted Spiced Garbanzo Bean Healthy Snacks
Roasted garbanzo beans are a crunchy, healthy snack with fiber, protein, and healthy fats. Season with ranch, barbecue, or lemon pepper for variety. Great alone as snacks, or on salads.
Blackened Shrimp with Pineapple Salsa
Blackened shrimp with pineapple salsa is sweet, smoky, and spicy—a quick, healthy meal under 220 calories. Serve solo, on a salad, or with whole grains for variety.
Baked Tilapia with Spinach
Baked tilapia with spinach is a light and flavorful dish for weight-loss and health goals within your lifestyle. Bold Creole spices season the fish and complement savory spinach baked in one pan.
Authentic Greek Salad (Horiatiki) with Variations
Authentic Greek salad combines fresh vegetables, feta cheese, olives, and oregano, dressed with olive oil and vinegar. It's simple, delicious, and nutritious with fiber, protein, and healthy fats.
Healthy Turkish Lentil Soup (Mercimek Corbasi)
This Turkish lentil soup balances spiced, earthy, and bright flavors with a creamy texture. With fiber, protein, and antioxidants, it’s easy, healthy and cost-effective. Serve it for lunch orr dinner.
Recipe for Healthy Breakfast Bowl
Start your day with a nutritious breakfast bowl! With protein, fiber, antioxidants, and customizable ingredients, it keeps you full, energized, and on track with your health and weight loss goals.
Mediterranean Shirazi Salad
Shirazi Salad combines cucumbers, tomatoes, red onion, olive oil, and mint for a refreshing, 50-calorie Mediterranean side dish, good on its own or paired with lean proteins or whole grains.
Low-Carb German Potato Turnip Salad
Swap potatoes for turnips in this low-carb German-inspired "potato" salad with a tangy mustard dressing, parsley garnish, and just 100 calories per serving. Serve it warm or chilled!
Quick and Healthy Middle Eastern Pickled Mangoes (Amba)
Amba is a quick, tangy mango-based Middle Eastern condiment with spices and lemon. Serve it on sabich, sandwiches, salads, burgers, roasted veggies, or eggs. Store in the fridge for up to a week.
Healthy Sabich Sandwich or Low-Carb Bowl
Sabich is a flavorful Israeli street food with eggplant, salad, tahini, and eggs on whole-grain pita. Add amba or, mango for sweetness. For a low-carb option, make it a flavorful Mediterranean bowl.
Homemade Healthy and Natural Pesto Sauce
Pesto is a versatile, no-cook Italian sauce blending basil, olive oil, Parmesan, pine nuts, and garlic. It enhances salads, veggies, proteins, pizza, and more. Vary it with herbs, nuts, or cheeses
Eggplant Artichoke Pesto Whole-Grain Pasta Salad
This pasta salad combines whole-grain pasta, roasted eggplant, tomatoes, artichokes, and a deconstructed pesto. Customize it as needed for low-carb, gluten-free, or high-protein diets.
Traditional Nicoise Salad for Health and Weight Loss
Nicoise salad is a balanced French dish with veggies, tuna, eggs, potatoes, olives, and a tangy dressing. Variations include low-carb, low-sodium, or simple swaps. It's easy and elegant for any meal.
Baked Fish Tacos with Avocado Lime Crema and Cabbage Slaw
Make taco night healthy and delicious with these fish tacos topped with zesty slaw, creamy avocado crema, and vibrant pico de gallo! Other options are black bean, salmon, shrimp, and chicken. Enjoy!
Simple and Fresh Caprese Salad
Caprese salad is a simple and healthy classic with ripe tomatoes, fresh basil, creamy mozzarella, and olive oil. Try it as skewers, over arugula, or in a grain salad for tasty variations!
Low-Fat Tuna Melt on Whole-Grain
Enjoy a healthier tuna melt! Use whole-grain bread, low-fat tuna salad, and your favorite cheese. Try bell peppers or sweet potato slices for low-carb alternatives. It's a quick and comforting lunch.
Mediterranean Egg Salad - Low-Carb and Flavorful
Enjoy a lighter Mediterranean egg salad with herbs, feta, olives, and olive oil. High in protein, low in carbs, and good in wraps, sandwiches, or bowls, make it ahead of time to let flavors develop.
Healthy Parmesan Herb Baked Potato Wedges
These baked potato wedges deliver crispy satisfaction with less fat than fries. Customize the seasoning for a perfect side or snack! Great with burgers or as part of a sheet pan meal.
Herb-Crusted Baked Fish - Low-Carb Recipe for Weight Loss
Herb-crusted fish combines zesty lemon, Dijon, and herbs for a flavorful, crispy coating. It's a healthy, protein-packed dish for weeknights. Serve leftovers in wraps and salads!
Holiday Jollof Rice with Whole Grains
Jollof rice brings bold flavors and warm spices to your table. This healthier holiday twist uses brown rice, olive oil, low-sodium broth, and veggies for a nutrient-packed exotic meal.
Easy Whole-Wheat Pasta Primavera
Whole-grain pasta primavera with olive oil, low-sodium broth, and more veggies for a lighter, heart-healthy dish. Add extra protein, use dairy-free options, or choose different vegetables and herbs,
Healthy Chicken Parmesan with Vegetables
Coat chicken with a flavorful Parmesan whole-grain breadcrumb mixture and bake it in marinara sauce with vegetables and melted mozzarella. It's healthy and high in protein and fiber.
Natural and Healthy Crunchy Granola
This homemade granola is a lower-sugar, nutrient-dense option made with oats, walnuts, sunflower seeds, flaxseeds, and natural sweeteners. It's a great addition to breakfast, snacks, or desserts.
No-Sugar Pumpkin Banana Yogurt
This creamy pumpkin banana yogurt combines pumpkin, banana, and spices for a nutritious, fall-inspired treat. It’s a delicious, wholesome breakfast, snack, or dessert with protein and fiber.
Basic Fruit Salad
Fruit salad is a healthy, refreshing treat with a variety of flavors and textures. Mix seasonal or frozen fruits, add nuts or zest for extra flavor, and enjoy as a snack, dessert, or meal addition.
Healthy Stuffed Mushrooms Recipe (Plus Low-Carb and Plant-Based Versions)
Stuffed mushrooms are pretty, delicious, and versatile. With heart-healthy olive oil, whole-grain breadcrumbs, spinach, and parmesan, they’re perfect as appetizers or a main dish for family or guests.
Low-Sugar Cocoa Dusted Nuts with Variations
Indulge your sweet tooth with cocoa-dusted nuts—only 4g added sugar per serving! Packed with heart-healthy fats, fiber, and protein, they’re perfect for snacks, desserts, or gifting in a festive jar.
Sweet or Savory Spiced Nuts - Healthy Snack or Party Food
Enjoy spiced nuts your way as snacks, salad toppers, or party treats. Choose savory, spicy, or sweet blends like chili lime herb, wasabi, or cinnamon spice. Heart-healthy fats, protein, and fiber!
Healthy and Low-Carb Chicken, Shrimp, or Fish Fajitas
Enjoy a sizzling plate of healthy fajitas packed with protein and veggies! Choose chicken, shrimp, or salmon with bell peppers, onions, and spices. Serve in whole-grain tortillas or enjoy “naked” with
Mediterranean Stir Fry with Garbanzo Beans (Heart-Healthy Plant-Based Recipe)
Eating Mediterranean-style can be simple and delicious with recipes like this stir fry. Garbanzo beans, olive oil, vegetables, and herbs combine for a simple, balanced meal. Add fish or feta if wanted
Clementine and Salmon Spinach Salad - Fresh and Delicious Recipe
This nutritious salad has sweet juicy clementines, delicious salmon, crisp spinach, crunchy nuts, and salty cheese. It's dressed simply with olive oil and vinegar for a meal that can be ready fast.
Recipe for Basic Chickpea and Spinach Salad with Variations
Try this versatile chickpea and spinach salad with customizable options to suit your taste. Mix greens, veggies, and a simple dressing for a nutrient-rich, filling meal.
Recipe for Simple and Delicious Quinoa and Kale Salad
Enjoy this fresh quinoa and kale salad with crunchy almonds, creamy feta, and a zesty dressing. Add grilled chicken or shrimp for a complete meal!
Recipe for Plant-Based Eggplant Stew
Boost health and weight loss with this flavorful and filing plant-based eggplant stew rich in fiber and low in calories. Add chickpeas or serve over pasta for a balanced meal!
Recipe for Roasted Summer Vegetable Salad
This roasted summer vegetable salad combines eggplant, bell peppers, and tomatoes, offering a low-cal, high-fiber side or main dish. Add protein or herbs to customize!
Recipe for Homemade Light Italian Dressing
Make your own Italian dressing with simple ingredients like extra-virgin olive oil, vinegar, and herbs. Use it on salads, as a marinade for chicken or fish, or to roast vegetables.
Recipe for White Bean Salad with Lemon and Herbs
This high-fiber, high-protein white bean salad is perfect for experimenting with fresh herbs. Make ahead for best flavor. Enjoy as is, over greens, or add protein like shrimp or chicken.
Recipe for Simple Tahini Dip and Sauce
Enjoy heart-healthy fats with tahini, perfect as a dip or sauce for veggies or pita. Add lemon juice or fresh herbs, and adjust thickness with water. High in calories but satisfying and low-carb.
Recipe for Hearty and Delicious Mediterranean Salad
This make-ahead Mediterranean salad tastes even better the next day. It has fresh herbs, feta cheese, vibrant seasonings, and beans. Get plenty of fiber, protein, and healthy fats in this easy meal.
Recipe for Creamy Low-Fat Tuna Salad with Crisp Vegetables
This low-fat tuna salad uses reduced-fat mayo for creaminess, and vegetables for crunch. It's a better option for weight with 200 calories per serving. It's good for wraps, salads, or sandwiches.
Recipe for Quinoa and Chickpea-Stuffed Pesto Zucchini Boats
This easy, nutritious recipe boosts your vegetable and healthy fat intake. Zucchini boats are filled with quinoa, chickpeas, and pesto, and can be made vegan with plant-based cheese.
Recipe for Garlic Roasted Tomatoes
This recipe is perfect for using up an abundance of ripe tomatoes. Garlic roasted tomatoes are rich in potassium, fiber, and vitamin C, lycopene. Use them on pizza, pasta, or in sandwiches.
Recipe for Tunisian Chickpea Stew (Plant-Based)
This Tunisian-inspired, plant-based stew is rich in spices, low in sodium, and perfect for batch cooking. Serve with whole grains or add protein like chicken. Customize with veggies and toppings.