21 Mediterranean Diet Weight Loss Recipes

Mediterranean Diet for Weight Loss?  How I lost 50 pounds and Kept it off.

People don’t always think of the Mediterranean Diet for weight loss, but it is perhaps the best diet out there not only for weight loss, but for successfully keeping the weight off long term.  I lost over 50 pounds eating the Mediterranean Diet and have kept it off for over 5 years.  To lose weight I ate the traditional high fat Mediterranean Diet while cutting back on sugar and grains.  I still ate plenty of carbs in the form of fruits, vegetables and beans, but had less pasta and bread (I still had some every week).  The wonderful thing about losing weight on the Mediterranean Diet is that it is so delicious and satisfying that you won’t be craving unhealthy foods and you will still want to eat Mediterranean once you have lost the weight.  This is why it is the best diet for keeping the weight off.  Most other diets are so restrictive that once weight loss goals are maintained you quickly want to get off that diet and then guess what happens?  You gain the weight back!

The reason why the Mediterranean Diet for weight loss works so well is that it is a diet you can eat for a lifetime.  It focuses on delicious recipes from the Mediterranean region including Greek, Italian, Spanish, Moroccan and Middle Eastern foods.  Mediterranean foods are anti-inflammatory and gut healing, both of which help with weight loss. Additionally, the diet is driven by healthy fats, especially olive oil. Read more here about the wonderful health benefits of consuming more olive oil.

But most importantly, the Mediterranean Diet is a celebration of food. When we view the evolution of our eating habits through a more positive lens, it makes it easier to stick with our goals for healthy eating.

Below are 21 recipes that will not only help you lose weight, but also give you a reason to start enjoying your food again.

Finally, click here to learn more about our Mediterranean Diet Weight Loss Program.


Mediterranean Diet for Weight Loss: Breakfasts

1. Blueberry Overnight Oats with Greek Yogurt

What a treat to wake up to blueberry overnight oats, the healthiest and easiest convenience food that takes only 5 minutes to make.

Recipe Here!

2. Sweet Potato Hash with Eggs

sweet potato hash with eggs

Breakfast will never be the same. This recipe for Sweet Potato Hash with Eggs is super easy, delicious and sure to leave you satisfied, ready to start the day.

Recipe Here!

3. Avocado Toast with Smoked Salmon, Fresh Dill and Capers

Avocado Toast with Smoked Salmon, Fresh Dill and Capers

Gourmet has never been as simple as this Avocado Toast with Smoked Salmon, Fresh Dill and Capers!

Recipe Here!

4. Spinach and Goat Cheese Quiche

Spinach and Goat Cheese Quiche (France)

Try this vegetarian French breakfast quiche. Spinach and goat cheese replace ham and shredded cheese for a new Mediterranean delight.

Recipe Here!

5. Shakshuka (Eggs Poached in Spicy Tomato Sauce)

Mediterranean Diet Recipes: Shakshuka (Eggs Baked in Tomatoes)

Shakshuka is a traditional Mediterranean diet breakfast recipe from Morocco that you will fall in love with after the very first bite.

Recipe Here!

6. Ful Medames

ful medames

Beans for breakfast you ask? Ful Medames is a traditional Syrian breakfast recipe eaten every day in the Mediterranean!

Recipe Here!


Mediterranean Diet for Weight Loss: Lunches

1. Mediterranean Vegan Bowl with Beet Hummus

Mediterranean Vegan Bowl with Beet Hummus

This recipe brings together the freshest and most delicious flavors of the Mediterranean in a single vegan bowl! It’s perfect for lunch, dinner, or meal prepping for the entire week ahead.

Recipe Here!

2. Beans and Tuna Salad

Beans and Tuna Salad (Italy)

Try this traditional Italian bean and tuna salad. Perfect for the summer heat. For variety, add olives, cherry tomatoes, arugula or capers.

Recipe Here!

3. Nicoise Salad with Tuna, Potato and Egg

Salad Nicoise with Tuna, Potato and Egg (France)

A delicious & traditional recipe for Nicoise Salad with Tuna, Potato and Egg. This french salad recipe comes from Nice, France.

Recipe Here!

4. Lebanese Hummus

Mediterranean Diet Recipes: Lebanese Hummus

Traditional Lebanese hummus recipe! Who doesn’t love hummus? You won’t want to buy store bought hummus after making and tasting this version!

Recipe Here!

5. Tabouli (Lebanese Bulgur and Parsley Salad)

tabouli recipe

Tabouli is one of the most refreshing mezes out there. It’s the perfect healthy, light summer food to cool you down.

Recipe Here!

6. Tuna Deviled Eggs

Tuna Deviled Eggs (Spanish Tapa)

For many Spanish people, tuna deviled eggs are part of their childhood memories, such as lunches at grandparents’ homes, or joyful dinners on a summer day. Nowadays it is also common to find this dish in the tapas showcase of many Spanish bars.

Recipe Here!


Mediterranean Diet for Weight Loss: Dinners

1. Cod with Tomato Sauce

Cod with Tomato Sauce (Bacalao a la Riojana)

Try this easy to make traditional Spanish Cod with thickened tomato sauce. Bacalao has been a delicious part of the Mediterranean Diet for centuries.

Recipe Here!

2. Sheet Pan Chicken Thighs with Peppers and Onions

Sheet Pan Chicken Thighs with Peppers and Onions

Think of sausage with peppers and onions, but with chicken thighs instead of sausage, and all of it baked together on a sheet pan for pure ease.

Recipe Here!

3. Mediterranean Fish Stew

Mediterranean Fish Stew (30 minute recipe)

Try this Mediterranean fish stew that is quick (5 minutes of prep, 25 minutes on the stovetop) and full of the flavors of the Mediterranean.

Recipe Here!

4. Baked Zucchini Noodles

Zucchini Noodles Baked in Olive Oil (Low Carb Pasta)

Ready for some super delicious zucchini noodles? Try out this low carb pasta! Great with sauce, pesto or salads.

Recipe Here!

5. Skillet Garlic Shrimp with Basil and Olives

Skillet Garlic Shrimp with Basil and Olives

Try this super easy 30 minute skillet garlic shrimp recipe! This is an amazing appetizer with a beautiful presentation that will wow your guests!

Recipe Here!

6. Tomato Basil Pasta Sauce – Spaghetti alla Portofino

Tomato Basil Pasta Sauce - Spaghetti alla Portofino (Italy)

This tomato basil pasta sauce calls for only 5 ingredients, and takes just a few minutes to make. It is a traditional, delicious recipe from Liguria, Italy.

Recipe Here!

7. Moroccan Harira (Lentil and Chickpea Soup)

Moroccan Harira (Lentil, Chickpea and Tomato Soup)

Try, Harira, an authentic Moroccan soup. Lentils, chickpeas, pasta and tomatoes stewed with turmeric and ginger make this a delicious meal.

Recipe Here!

8. Greek Lamb, Tomato and Onion Kebabs

Mediterranean Diet Recipes: Lamb, Tomato and Onion Skewers lamb kabobs

One of life’s great pleasures is eating a piece of lamb that has been cooking rotisserie style over a fire for hours.  The tender, flavorful, slow roasted meat fills your taste buds with joy especially when accompanied by freshly baked bread and a glass of red wine.

Recipe Here!

9. Grilled Turmeric Chicken

Grilled Turmeric Chicken

This easy grilled chicken recipe involves marinating boneless skinless chicken thighs in a simple marinade with turmeric that creates a bright beautiful color and wonderful taste!

Recipe Here!

Mediterranean Diet for Weight Loss: Mediterranean Diet Weight Loss Program

Interested in a more in-depth list of meals and resources? Check out our Mediterranean Diet Weight Loss Program.



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The Mediterranean Way 10 Week Diet & Lifestyle program teaches you everything you need to know to easily and deliciously get the benefits of the proven healthy Mediterranean diet. Meal Plans, Recipes, Shopping Lists, Weekly Challenges and Lessons, Private Facebook Support Group, Cooking Videos and more!

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“This program is a way of life, one which I have adopted successfully, and more importantly one which I have sustained for over one year now. My weight remains steady at 160 pounds (down from 216). My energy levels rival that of someone 20 years younger than me (I’m now 57), enabling me to exercise in any way that I desire, from lifting weights to intense cardio sessions.”
— Michael Little

“After completing my 10-week program, I had a regularly-scheduled appointment with my doctor. Because my cholesterol has always been above the normal range (229 last year) I requested that she test it again this year. I’m happy to report that my total cholesterol dropped to 169, which is in the normal range, and all my other numbers improved as well.”
— Claire C.

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Foods of Crete Cookbook

"The scientifically acclaimed “Mediterranean Diet” is presented at its best here, with the liberal use of olive oil and plenty of vegetable and fish dishes in addition to mezedes (appetizers), meat dishes, desserts, and pretty much every Cretan dish you can think of." - Mary

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  1. Lanette Singleton November 30, 2020 at 7:25 pm - Reply

    I’ve already paid for the diet once – if I want to sign up for the December 7 class as a refresher course do I get a discount? Thanks!

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