15 Summer Recipes for Weight Loss
By Bill Bradley, R.D.
Updated June 16, 2023
Why is summer the best time to lose weight?
There’s a certain synchronicity between the arrival of summer and the growing desire to lose weight and adopt a healthier lifestyle. For many, summer is a time of renewed energy and motivation to pursue wellness and vitality. And there’s no better companion on this journey than the Mediterranean Diet. We are going to help you on your journey with some of our favorite Mediterranean summer recipes.
Why is losing weight with the Mediterranean Diet easiest in the summer? The answer lies in the abundant seasonal produce and the lifestyle that accompanies this sun-drenched season.
Summer Recipes are packed with fruits and vegetables
Firstly, summer is the time when fruits and vegetables are at their ripest and most plentiful. From juicy tomatoes and crisp cucumbers to sweet peaches and succulent berries, there’s an array of produce available that’s perfect for refreshing and satisfying Mediterranean dishes. Summer recipes filled with these vibrant, fiber-rich fruits and vegetables not only offers a range of essential nutrients but also helps keep hunger at bay.
Moreover, the simplicity of Mediterranean cooking really shines during summer. Quick grills and light, no-cook meals are staples of this diet, making it ideal for those hot days when the thought of standing over a stove is less appealing. A quick salad with a drizzle of olive oil, grilled fish or chicken, and some fresh fruit for dessert can be a perfect, low-calorie meal that doesn’t skimp on flavor or satisfaction.
Summer is the time to be outside
Summer also brings longer days, providing more opportunities for physical activity, an essential component of weight loss. The lifestyle of the Mediterranean region isn’t just about diet; it emphasizes overall physical wellness and active living. Taking advantage of the warm weather and extended daylight to enjoy a leisurely swim, a walk after dinner, or a game of beach volleyball aligns well with the Mediterranean lifestyle, burning calories and aiding in weight loss in the process.
In addition, the social aspects of summer lend themselves well to the Mediterranean Diet. This way of eating encourages the enjoyment of meals with friends and family, reinforcing mindful eating habits, and helping avoid overeating. The art of savoring food and conversation at outdoor gatherings, picnics, or barbecues not only makes the eating experience more pleasurable but can also help us feel satisfied with smaller portions, an important factor in weight management.
Finally, the Mediterranean Diet is synonymous with hydration. The importance of drinking water cannot be overstated, especially in summer. But hydration doesn’t have to be boring. Incorporating refreshing and naturally flavored water with slices of lemon, cucumber, or muddled berries can quench thirst and keep you hydrated, aiding digestion and potentially controlling hunger, contributing to your weight loss goals.
Check out 5 habits that helped me to lose 50 pounds below:
More weight loss resources:
Nicoise Salad with Tuna, Potato and Egg
There must be as many Niçoise salads as there are Niçois! You can find a lot of variations. Some have anchovies, others don’t, sometimes, in restaurants, you can have rice or not. The original recipe is therefore difficult to find! However, this version is my favorite, it’s simple but tasty. The sauce brings a real plus with the shallots (I don’t know why but shallots are very French for me). I also prefer not to add rice, I think it’s lighter without it and you already have lots of flavors.
Italian Veggie Quiche with Swiss Chard (Torta Salata)
This veggie quiche with swiss chard is one of the most classical variations of a Ligurian torta salata, a savory pie extremely popular in my home region. It’s a very traditional dish that can easily be found in every deli and every inland restaurant, and sometimes even in bakeries. In fact, here in Liguria we have a long tradition for savory pies, so much that the oldest record dates back to the Middle Ages.
Authentic Greek Salad
Greek salad is the ultimate summer recipe. It is definitely a meal in a salad, but in Greece they would always include some nice crusty sourdough bread. Nutritionally speaking, it has it all, healthy protein, anti-inflammatory fat and amazing, hopefully organic vegetables. Save some of the bread for the bottom of the salad. The dressing is great for dipping!
Avocado Toast with Smoked Salmon, Fresh Dill and Capers
Lunch has never been as simple as this Avocado Toast with Smoked Salmon, Fresh Dill and Capers! This is the perfect blend of flavors: salty capers and smoked salmon, tangy lemon juice, the crispy bite of red onions paired with creamy avocado and warm crunchy toast.
Lentil Pita Pockets (Vegetarian Hawawshi)
Egyptians love bread which is why sandwiches of all kinds make up many popular breakfast and lunch foods. While many of these sandwiches have their origins outside Egypt, such as hamburgers, fajitas or Syrian shwarma, there are a few homegrown exceptions, such as hawawshi. One of my favorite summer recipes is to grill the pita pockets alongside zucchini and peppers.
Grilled Salmon Salad with Yogurt Dill Dressing
Rooted in the nutrient-rich Mediterranean cuisine, one of my favorite summer recipes brings together the heart-healthy benefits of grilled salmon, an abundance of fresh, crisp vegetables, and a tangy, creamy yogurt dill dressing that adds a delectable finish to this power-packed meal. Whether you’re on a weight loss journey or simply want to enhance your diet with nutrient-dense foods, this recipe is an excellent choice that doesn’t compromise on taste or satisfaction.
Beet and Carrot Salad with Walnuts and Goat Cheese
You can’t beat this beet recipe! This is a flavorful, well-rounded and crunchy salad to show how delicious and beautiful your winter vegetables can be. Use our recipe for dijon vinaigrette.
Grilled Pork Kabobs with Vegetables (Italy)
Who doesn’t love some delicious grilled meat and vegetable kabobs? If you like grilling outside and enjoy tasty and healthy food made with high quality ingredients, this is the perfect recipe for you! In fact, these pork kabobs with vegetables are not only loaded with flavor, but also quite good for your diet.
Dutch Oven Mediterranean Chicken Thighs
I am partial to this Mediterranean chicken thigh recipe not only for its heart-healthy benefits but also for its satiety value, thanks to the healthy fats from the extra virgin olive oil, olives, and chicken thighs. . Moreover, it’s an ideal recipe for those with busy evening schedules. Once you’ve got all the ingredients harmoniously simmering in the dutch oven, you can step back and let the magic happen, culminating in a tantalizing blend of flavors. As a bonus, meals high in protein, like this one, can help you feel full longer, reduce cravings, and ultimately support your weight loss goals.
Avocado Salad with Cucumber and Radish
Tired of eating the same old salads? This Mediterranean Diet themed recipe will get you excited again! It has an amazing crunch to it and is full of healthy fats from the avocado and extra virgin olive oil. This is also a great weight loss recipe as it has filling fats, but still is low in calories because of the vegetables. Don’t be surprised if this becomes your new favorite salad!
Lebanese Hummus
The variety of different types of hummus in the grocery store is growing rapidly. The thing is, homemade hummus is so inexpensive and easy to make that the store-bought hummus won’t taste the same after you try this version. Hummus is a traditional Mediterranean lunch recipe and is made with extra virgin olive oil, not canola oil, while most store-bought hummus contains canola oil. Your homemade hummus will already taste better and be healthier with extra virgin olive oil.
Pasta Alla Puttanesca with Canned Tuna
Pasta alla Puttanesca is arguably one of the most classic pasta dishes, both in Italy and around the world and one of my absolute favorites to cook and eat. It’s pungent and rich in traditional Mediterranean flavors like olives, capers, tomatoes and oregano, so much so that is impossible not to love it!
Shrimp with Feta and Tomatoes (Crete)
My first stop at most parties is the appetizer table. Ninety percent of the time, the same dishes appear and most of them are not part of the Mediterranean Diet: crackers with 3 different types of cheese; chips with dip; a vegetable platter; kielbasa with mustard; deviled eggs; and of course shrimp cocktail. I used to love shrimp with tangy cocktail sauce, but I have had so much of it over the years that it’s lost it’s appeal. Luckily for us, Koula Barydakis has given us a traditional Greek shrimp recipe that made me love shrimp again!
Bean Burgers with Garlic and Sage
Bean burgers are super quick and great to make when you don’t know what you are making for lunch or dinner. Just grab the ingredients from the pantry, prepare (10 minutes), fry (10 minutes) and within 20 minutes your meal is ready.
Spanish Stuffed Endives with Smoked Salmon
A quick and delicious endive recipe with smoked salmon, blue cheese and avocado. These traditional stuffed endives from Spain are a perfect addition to a dinner party or holiday spread.
Winter LeBlanc says:
Winter LeBlanc says:
Winter LeBlanc says: