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.
Enjoy!
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.
2. 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.
3. 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!
4. Spinach and Goat Cheese Quiche
Try this vegetarian French breakfast quiche. Spinach and goat cheese replace ham and shredded cheese for a new Mediterranean delight.
5. Shakshuka (Eggs Poached in Spicy Tomato Sauce)
Shakshuka is a traditional Mediterranean diet breakfast recipe from Morocco that you will fall in love with after the very first bite.
6. Ful Medames
Beans for breakfast you ask? Ful Medames is a traditional Syrian breakfast recipe eaten every day in the Mediterranean!
Mediterranean Diet for Weight Loss: Lunches
1. 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.
2. Beans and Tuna Salad
Try this traditional Italian bean and tuna salad. Perfect for the summer heat. For variety, add olives, cherry tomatoes, arugula or capers.
3. Nicoise Salad with Tuna, Potato and Egg
A delicious & traditional recipe for Nicoise Salad with Tuna, Potato and Egg. This french salad recipe comes from Nice, France.
4. 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!
5. Tabouli (Lebanese Bulgur and Parsley Salad)
Tabouli is one of the most refreshing mezes out there. It’s the perfect healthy, light summer food to cool you down.
6. Tuna Deviled Eggs
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.
Mediterranean Diet for Weight Loss: Dinners
1. Cod with Tomato Sauce
Try this easy to make traditional Spanish Cod with thickened tomato sauce. Bacalao has been a delicious part of the Mediterranean Diet for centuries.
2. 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.
3. Mediterranean Fish Stew
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.
4. Baked Zucchini Noodles
Ready for some super delicious zucchini noodles? Try out this low carb pasta! Great with sauce, pesto or salads.
5. 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!
6. Tomato Basil Pasta Sauce – Spaghetti alla Portofino
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.
7. Moroccan Harira (Lentil and Chickpea Soup)
Try, Harira, an authentic Moroccan soup. Lentils, chickpeas, pasta and tomatoes stewed with turmeric and ginger make this a delicious meal.
8. Greek Lamb, Tomato and Onion Kebabs
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.
9. 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!
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.
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!
Hello Lanette! We can give you discount. If you are interested email me at winter@mediterraneanliving.com