I followed the Mediterranean diet for 5 years. Here are 11 of my favorite meals.

  • I have been following the Mediterranean diet for years and have learned many simple recipes.
  • Lamb souvlaki, baked salmon, and creamy chicken pasta are all part of my dinner rotation.
  • For breakfast, I love shakshuka, and the orange, avocado and shrimp salad is a great lighter meal.

I learned to cook for the Mediterranean diet in college a few years ago. Since then, I have tried various recipes and even developed a few.

I take a minimalist approach to food and often only use a few ingredients in my meals. I bulk up the more expensive ingredients, like fresh fish and poultry, with whole grains, mixed beans, and vegetables.

My favorite recipes take about 10-30 minutes to prepare and don’t require any specialized equipment.

I discovered a love for orange, avocado and shrimp salad

At first, I wasn’t convinced that orange, mustard and shrimp went together. It didn’t seem natural to make a salad without traditional ingredients like cucumber and tomato.

But the orange sweetness sharpens the buttery avocado and complements the shrimp perfectly.

Start by tearing half an orange into wedges. Squeeze the juice from the other half and set it aside.

Dice an avocado, slice half a red onion and tear some romaine lettuce. Add all the components to a bowl with a few pieces of shrimp on top – I like to buy the pre-cooked kind for convenience.

To make the dressing, mix the orange juice with a drizzle of olive oil, a teaspoon of old-fashioned mustard and a little salt and pepper.

Zucchini Fritters with Tzatziki Make a Wonderful Lunch

Zucchini fries

Fried zucchini fritters.


Veggie fritters are one of my favorite snacks to batch cook and freeze for busy weekday lunches.

Grate a zucchini and half an onion through a sieve. Add a little salt and squeeze out the excess water with a spoon.

Next, grate a handful of Parmesan into a bowl with a cup of all-purpose flour, a little milk, and an egg. Mix the grated vegetables and the paste.

Add a generous amount of olive oil to a skillet and fry small spoonfuls of batter until golden brown. Press the donuts flat to make sure they are cooked through.

For the tzatziki dip, combine Greek yogurt, two crushed garlic cloves, a sprig of fresh mint and a drizzle of olive oil.

Smoked mackerel pâté is a gourmet treat

Instead of sweets and chocolate, I like to indulge myself with cheeses, smoked meats and pâtés.

For it to fit in my

mediterranean diet

I combine pre-cooked and shredded smoked mackerel, light cream cheese and a squeeze of lemon juice.

Salt and pepper the pâté and serve it spread on sourdough toast.

Shakshuka is the ultimate weekend brunch dish


Shakshuka baked in a pan.


If I crave a Mediterranean breakfast on the weekend, I go for the shakshuka.

Brown the diced red pepper, green pepper and onion with two crushed cloves of garlic. Add a pinch of cumin, paprika, coriander and red pepper flakes before pouring in some chopped tomatoes.

Place three eggs in the mixture, cover the pan and let them simmer over low heat.

Remove from heat once your eggs are cooked to your liking and finish with freshly chopped parsley and mint.

On special occasions, I will whip up a lamb souvlaki

As a young journalist, lamb is a bit out of my price range, so I save it for special occasions.

I opt for a good quality shoulder of lamb and season it with garlic, oregano, lemon juice and olive oil for a few hours.

Add pieces of lamb to a wooden skewer and throw them on the grill. I often garnish my skewers with peppers and onions.

Finish the meal with tzatziki and Greek potatoes.

Vegetable salmon is an easy weeknight meal

salmon vegetables

Baked salmon on a bed of greens and rice.

Nigel O’Neil/Getty Images

If I spent my evening at a spinning class or an all-night meeting, salmon is my favorite dish.

Season a few fillets with garlic and herbs and wrap them in aluminum foil. Bake them for about 15 minutes and serve them with roasted asparagus and broccoli.

I cooked up a Mediterranean version of a do-it-yourself pizza

If you have a dinner party coming up, make a puff pizza together.

Roll out a sheet of pre-made puff pastry, add pesto and tomato paste for the base and cook for five minutes.

Once out, top with crumbled feta, spinach and onions for a vegetarian style pizza. You can also use shredded salmon for a little extra protein.

Return to the oven until the cheese begins to brown and melt.

To balance out my lighter meals, I like to make Creamy Chicken Pasta


Creamy fettuccine pasta.

Eugene Mymrin/Getty Images

We all crave carb-packed cheese dinners from time to time – the Mediterranean diet is all about balance and moderation.

Chop a few chicken breasts, fry them in a pan until golden brown and remove them.

Sauté a few cloves of garlic and mix with chicken broth, heavy cream and fettuccine pasta in the skillet. The measurements will depend on how much you like garlic and cream.

Once the sauce has thickened, sprinkle with parmesan, olives and lemon slices and return the cooked chicken to it.

Chorizo ​​and butter bean stew is a cozy meal

On colder days, I like to warm up with a stew.

Cut up some chorizo ​​and fry it in a pan for a few minutes. Turn your extractor hood to its highest setting to prevent the smoke detector from going off – I speak from experience.

Add cans of butter beans and chopped tomatoes and let it all sizzle.

Add a big dollop of pesto for a touch of garlic and serve.

I like to make frittata when it’s time to empty the fridge


Baked vegetable frittata in a skillet.

Monkey Business Images/Getty Images

When I don’t know what to do, eggs are always a great option.

Mix together a few eggs, a handful of sun-dried tomatoes, and crumbled feta cheese.

Finely chop half an onion and fry it with the crushed garlic for a few minutes. Sauté spinach in onion mixture and pour egg concoction on top.

Bake until egg is fully cooked and garnish with fresh parsley and seasonings of your choice.

Whenever I need a little extra protein, I turn to tofu

If I find myself in a food rut, I mix things up with meat alternatives.

I only recently discovered tofu and like to add it to salads and cereal bowls for a protein boost.

I marinate the tofu cubes in lemon, garlic and rosemary overnight, then fry them in olive oil for a crispy texture.

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