Mediterrean Style Recipes

Simple, Mediterranean-style meals designed to support energy, blood sugar balance, and everyday nutrition.

High-Protein Mediterranean Salad

Ingredients (1 serving)

  • ½ cup chickpeas (drained and rinsed)

  • ½ grilled chicken breast

  • ¼ cup feta

  • ½ cup cucumber, chopped

  • ½ cup cherry tomatoes

  • 1–2 cups spinach

  • 1 tbsp olive oil

  • Juice of ½ lemon

  • Sea salt

Method

Combine all ingredients in a bowl. Drizzle with olive oil and lemon juice, season with salt, and toss to combine.

Nutrition (approximate per serving)

  • Protein: 30–35 grams

  • Carbohydrates: 20–25 grams

  • Fibre: 6–8 grams

One-Pan Lemon Garlic Chicken + Potatoes

Ingredients (4 servings)

  • 4 chicken thighs or breasts

  • 4 cups baby potatoes, halved

  • 3–4 cups vegetables (carrots, zucchini, onion)

  • 3 tbsp olive oil

  • Juice of 1 lemon

  • 2–3 garlic cloves, minced

  • 1–2 tsp dried oregano

  • 1-2 tsp rosemary

  • Sea salt

Method

Preheat oven to 200°C

Spread chicken, potatoes, and vegetables across a large baking tray. Drizzle with olive oil and lemon juice, add garlic, oregano, and salt, and toss to coat.

Roast for 35–45 minutes, or until chicken is cooked through and potatoes are tender.

Nutrition (approximate per serving)

  • Protein: 30–35g

  • Carbohydrates: 35–45g

  • Fibre: 5–7g

White Bean + Salmon Bowl

Ingredients (2–3 servings)

  • 2 salmon fillets

  • 1 can cannellini beans, rinsed and drained

  • 2 tbsp olive oil

  • Zest and juice of ½–1 lemon

  • Sea salt and pepper

  • ¼ cup fresh parsley

Method

Preheat oven to 200°C

Place salmon on a baking tray, drizzle with olive oil, and season with salt, pepper, and a squeeze of lemon. Bake for 12–15 minutes, or until cooked through.

In a bowl, combine cannellini beans with olive oil, lemon zest, lemon juice, salt, and pepper.

Serve salmon over the beans and finish with fresh parsley.

Nutrition (approximate per serving)

  • Protein: 30–35g

  • Carbohydrates: 20–25g

  • Fibre: 6–8g

Greek Yogurt + Berries Bowl

Ingredients (1 serving)

  • 1 cup plain Greek yogurt

  • ½ cup blueberries and/or raspberries

  • 1 tbsp ground flaxseed

  • 1 tbsp chopped almonds (or walnuts)

  • 1 tsp honey

Method

Add yogurt to a bowl and top with berries, flaxseed, almonds, and a drizzle of honey.

Nutrition (approximate per serving)

  • Protein: 25g

  • Carbohydrates: 20–25g

  • Fibre: 4–6g

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