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3 Mediterranean Recipes for Every Meal of the Day

The Mediterranean Region is an area that includes over 20 nations from Europe, the Middle East and North Africa. 

It is an ancient area where people have lived for thousands of years. The area is famous for culture, food and history. Mediterranean recipes are famed for their flavor and health benefits.

The Mediterranean diet has gained popularity and is exemplified by olive oil, hummus, flatbreads, and a huge variety of salads. There are so many nations that border the Mediterranean that a huge variety of food and recipes come from this region of the world. 

Mediterranean Recipes

If you want to embark upon the Mediterranean Diet, you may be wondering what kind of foods you can expect to eat. The answer is that while the area is vast and diverse, some similarities show up across a large section of this region when it comes to food. 

If you set up a Mediterranean meal plan, you can expect that it won’t look much like a classic American diet. Mediterranean dishes don’t focus on having a lot of meat, and they eat things for breakfast that might surprise you. These things include certain types of salads and grains like couscous

Mediterranean Breakfast

Breakfast is the most important meal of the day, and this is just one of many easy Mediterranean recipes for you to explore. Here are the famous, light, and fluffy Greek yogurt pancakes. You’ll find these pancakes quick and easy to make without needing to get anything out of the ordinary from the store.

Greek Yogurt Pancakes 

Ingredients:

  • 1 Large Egg
  • 2 tbsp Milk (Whole or 2%)
  • 1/3rd C of Vanilla Greek Yogurt
  • ½ tsp Baking Powder
  • 6 tbsp of Flour 
  • Olive Oil

Instructions:

Start by mixing the wet ingredients together, the egg, milk, and yogurt. Once you have blended these together, add the dry ingredients. Add the flour in one tablespoon at a time until you have created the dough for your pancakes. 

Get a pan on the stove heated up with a drizzle of olive oil on the bottom to prevent the pancake from sticking. You can pour the mixture straight onto the pan or dole it out and shape it to your liking. Let the pancake cook on one side until the edge begins to show bubbles, then flip it over, about 5 minutes per side.

Mediterranean Lunch

Lunch is a meal that helps keep us focused and satisfied. In the case of the Mediterranean diet, you can expect that lunch will be light, but satisfying. This recipe relies on feta cheese to add an excellent flavor to your salad.

Mediterranean Greek Salad

Ingredients:

  • Spinach
  • Red Onion
  • Kalamata or Black Olives
  • Cherry Tomatoes
  • Feta Cheese
  • Red Wine Vinegar
  • Olive Oil
  • Salt and Pepper

Instructions:

For this type of salad, the portion depends on you. You can make this salad up the night before or even several days before and store it in the refrigerator. Make sure to wash all of your vegetables before you cut them up or add them to the salad. 

Thinly slice the onion and olives, removing the pits first. Cut the cherry tomatoes into halves and combine with the spinach. Sprinkle as much feta cheese as you want over the top, and the salad is ready. For the dressing, combine olive oil and red wine vinegar with salt and pepper, then drizzle over your salad. 

You can also add other spices to your dressing, just make it the way you want and experiment with the flavors. Store this salad in a sealed container and refrigerate until you are ready to enjoy it. You can even make a large bowl and eat on it for several days until the spinach begins to wilt. 

Mediterranean Dinner

The centerpiece of the day, Mediterranean recipes for dinner are easy to make and should be enjoyed without rushing. The objective is to enjoy your food, not spend your entire evening in the kitchen. Easy to prepare Mediterranean foods are a great way to cut calories while still enjoying tons of flavor. 

Lemon Herb Salmon

Ingredients:

  • 3oz Salmon Filet
  • 1 Lemon, sliced thin
  • 1 tbsp Butter
  • Thyme
  • Parsley 
  • Rosemary
  • 1 Garlic Clove, crushed 

Instructions:

Set out a piece of foil large enough to wrap around the salmon piece you are cooking. This is one of those Mediterranean food recipes that makes a single serving. If you need to make more, just add more salmon and increase the other ingredients to match. 

Place the slices of lemon down first on the foil. Place the salmon filet on top of the lemons and put the pat of butter on top of the filet. Sprinkle the crushed garlic and herbs over the top of the salmon and add salt and pepper to taste. Bake in the oven at 350 until the salmon becomes flaky and cooked, so for about thirty minutes.

Mediterranean Cooking

These recipes offer you a chance to have a light, healthy meal that will keep you satisfied. Mediterranean cooking shouldn’t be something that is difficult, rely on delicious and fresh ingredients. Mediterranean meal plans will help you be organized and save money while losing weight. 

The Mediterranean diet is not just about food. Remember to be active, avoid sugary drinks like soda, and have a glass of red wine with each meal. Doing this will help you live a more active and healthier lifestyle.

Dieting and You

If you are ready to embark on the Mediterranean diet, these are just a few of the dishes that you could expect to eat. If you need help developing a meal plan, don’t try to do it alone. You need a meal plan that ensures you get proper nutrition, not just lose weight. 

The meal plans at Diet Club will help you be more organized, save you time and money and get you on the right track. Live longer, feel better about yourself, and eat foods that will amaze and delight you and your family. 

Contact us today for Mediterranean meal plans that will both taste delicious and help you lose weight.