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5 healthy Mediterranean lunch recipes

The Mediterranean diet is a manner of eating that is influenced by the traditional cuisines of Greece, Italy, and other Mediterranean countries.

The diet's foundation is made up of plant-based foods such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices. The main source of additional fat is olive oil.

Moderate amounts of fish, seafood, dairy, and chicken are allowed. Sweets are only consumed on rare occasions.

Garlic Grilled Shrimp With Caesar Salad

  • Prep Time: 05 min
  • Cooking Time: 05 min
  • Servings: 4
  • Serving Size: 140 g

It's a simple but tasty summer recipe. Shrimp is high in protein and low in calories, carbohydrates, and fat. Selenium, choline, and vitamin B12 are all abundant in shrimp. In less than 10 minutes, a hen was cooked to perfection with perfectly scorched marks.

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Macronutrients per serving

  • Calories: 529 kcal
  • Protein: 40.7 g
  • Fat: 37.4 g
  • Carbs: 7.5 g


  • 1 pound large shrimp
  • 1/4 cup olive oil
  • 1/4 cup fresh cilantro, finely chopped
  • 1/4 cup fresh parsley, finely chopped
  • 4 cloves garlic, minced
  • 1 tablespoon lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper


  1. In a small mixing bowl, whisk together the olive oil, lemon juice, herbs, garlic, and spices.
  2. Put the shrimp in a mixing basin and pour 3/4 of the marinade over them. Gently toss the shrimp in the mixture until they are evenly coated.
  3. Cover the bowl and set aside for 30 minutes to an hour to marinate the shrimp.
  4. Thread the shrimp onto the skewers, being sure to scrape all of the delicious garlic and herbs from the bowl onto the shrimp.
  5. Preheat a grill or grill pan to medium high.
  6. Place the shrimp skewers on the grill once it is hot and cook for 2-3 minutes on each side, or until they turn pink and opaque.
  7. Before serving, transfer the shrimp to a platter and drizzle with the remaining marinade.

Caesar Salad


  • 5 ounces Bacon roughly chopped
  • 1 large Romaine Lettuce washed and drained well
  • 2 ounces Parmesan Cheese shaved
  • ⅓ cup Low carb Caesar Dressing
  • Salt to taste
  • Freshly Ground Pepper to taste


  1. Cook the bacon until it is crispy in a frying skillet over high heat. Remove any excess fat and set it aside.
  2. Place the lettuce in a serving bowl and cut it into small to medium pieces.
  3. Parmesan cheese, croutons, and bacon are sprinkled on top.
  4. Toss the salad with the garlic shrimp.
  5. Season with salt and pepper and drizzle over the dressing. To combine the flavours, gently toss them together.

Balsamic Chicken with Brussels Sprouts

  • Prep Time: 120 min
  • Cooking Time: 30 min
  • Servings: 4
  • Serving Size: 300 g

Chicken is a high-protein and nutrient-dense meat. Including chicken in your diet can help you lose weight, gain muscle, and maintain good bone health. A flavorful balsamic chicken recipe with roasted brussels sprouts and onions that can be made in one pan.

Macronutrients per serving

  • Calories: 440 kcal
  • Protein: 43.6 g
  • Fat: 25 g
  • Carbs: 9.2 g


  • 4 chicken thighs
  • 1/3 cup balsamic vinegar
  • 4 tbsp olive oil, divided
  • 1 tbsp maple syrup
  • 2 garlic cloves, minced
  • salt and pepper, to taste
  • 6 brussels sprouts
  • 1 red onion


  1. In a small bowl, combine the balsamic vinegar, 2 tablespoons olive oil, maple syrup, garlic, salt, and pepper.
  2. Pour the marinade over the chicken thighs in a glass dish or plastic bag. Place in the refrigerator for 2 hours to marinate.
  3. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
  4. The brussels sprouts should be cut in half, and the red onion should be cut into wedges. Drizzle two tablespoons of olive oil over the brussels sprouts and onion on a large baking sheet and season with salt and pepper. Toss everything together to coat, then make room for the chicken.
  5. Place the chicken on the sheet pan after removing it from the marinade. Cook for 30 minutes, or until chicken is thoroughly cooked.
  6. Pour the remaining marinade into a small saucepan over medium heat while the chicken is cooking. Cook for 8-10 minutes, or until the sauce has thickened and decreased. Continue to roast the chicken after opening the oven and brushing the glaze on it.
  7. Serve the chicken as soon as it is fully cooked.

Baked Cod with Quinoa

  • Prep Time: 10 min
  • Cooking Time: 15 min
  • Servings: 4
  • Serving Size: 220 g

Cod is a good source of lean protein, many B vitamins, and a variety of critical minerals for your health. This baked cod recipe is simple and straightforward, resulting in delicious, fragrant, and crispy fish every time.

Macronutrients per serving

  • Calories: 279 kcal
  • Protein: 27.2 g
  • Fat: 13.5 g
  • Carbs: 12.3 g


  • 4 (6-ounce) cod fillets
  • 3 tablespoons butter, softened
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2 tablespoons parsley, chives, thyme or other herbs, finely chopped
  • 1/2 teaspoon paprika
  • 1 lemon, thinly sliced
  • salt and pepper, to taste
  • 1 cup quinoa
  • 2 cups water


  1. In a saucepan, combine the washed quinoa and water. Over medium-high heat, bring the mixture to a boil, then reduce the heat to maintain a soft simmer. Cook for 10 to 20 minutes, or until the quinoa has absorbed all of the liquid (small amounts of quinoa will be ready closer to 10 minutes; larger amounts between 15 to 20). Reduce the heat gradually to maintain a gentle simmer.
  2. Remove the pot from the heat, cover, and set aside for 5 minutes to allow the quinoa to steam. This stage allows the quinoa to expand out into small curlicues, making it fluffy. Remove the lid and use a fork to fluff the quinoa.
  3. Preheat the oven to 400 degrees Fahrenheit/200 degrees Celsius. In a baking dish, place the cod.
  4. Fillets of raw fish in a baking dish.
  5. Combine the butter, olive oil, minced garlic, parsley, paprika, salt, and pepper in a small mixing bowl.
  6. Top each fillet with the compound butter mixture.
  7. Place lemon slices on top of and beneath the fish fillets.
  8. Preheat the oven to 350°F and bake the fish for 13-15 minutes, or until it is opaque and flakes readily with a fork. Pour the liquids from the baking dish over the cod just before serving.

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Baked tuna meatballs Garlic Zucchini Noodles

  • Prep Time: 20 min
  • Cooking Time: 20 min
  • Servings: 5
  • Serving Size: 165 g

Tuna is a low-GI food with high levels of selenium, Vitamin B3 (niacin), Vitamin B12, Vitamin B6, protein, phosphorus, Vitamin D, and potassium. Magnesium, choline, vitamin B1 (thiamin), vitamin B2 (riboflavin), and iodine are also present. It has only 0.49 grams of fat and around 24 grams of protein.

Macronutrients per serving

  • Calories: 304 kcal
  • Protein: 30 g
  • Fat: 16.4 g
  • Carbs: 12.1 g


  • 1 tablespoon olive oil
  • 1/2 medium onion, finely diced
  • 2 cups baby spinach, chopped
  • 2 cloves garlic, minced
  • 3 5-ounce cans tuna, or one pound cooked tuna
  • 1/4 cup almond flour
  • 2 beaten eggs
  • 1 tablespoon mayonnaise
  • 1 tablespoon lemon juice
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoon chopped fresh dill, chopped
  • salt and pepper, to taste


  1. In a medium-sized pan, heat the oil. Sauté for a minute with the diced onion and minced garlic. Then add the baby spinach and cook for another 1-2 minutes, or until wilted.
  2. Allow to cool in a bowl with the onion spinach combination. To expedite the process, place the bowl in the refrigerator.
  3. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius).
  4. Drain the tuna cans and combine them with the cooled veggies, almond flour, eggs, mayonnaise, lemon juice, parsley, dill, salt, and pepper in a mixing bowl.
  5. Dig in and stir everything together with your hands, breaking up any large bits of tuna. The finer the combination, the easier it is to adhere to each other.
  6. Scoop out evenly sized portions of the mixture with a medium cookie scoop. Form the dough into a ball with your fingers, then set it on a parchment-lined baking sheet.
  7. Preheat the oven to 200°F and bake the tuna meatballs for 20-25 minutes, or until gently brown.

Garlic Zucchini Noodles

  • 2 tbsp olive oil
  • 4 garlic cloves, minced
  • 4 medium zucchini
  • 4 tbsp parmesan, grated
  • salt and pepper, to taste


  1. Remove the zucchini's ends and lay it on your spiralizer. Spiralize zucchini to make zucchini noodles.
  2. In a large skillet, heat the oil over medium heat. Sauté for 30 seconds after adding the garlic.
  3. Toss in the zucchini noodles for one minute, just to warm them up, then remove from the stove.
  4. Add the grated parmesan and season with salt and pepper, then toss them again in the pan before serving.

Ground Beef Fried Cauliflower Rice

  • Prep Time: 10 min
  • Cooking Time: 15 min
  • Servings: 4
  • Serving Size: 265 g

Beef is a wonderful source of protein and other nutrients, but it's also heavy in cholesterol and saturated fats, which can develop blood fatty deposits. This Mediterranean-inspired ground beef stir fry recipe is quick and easy to prepare.

Macronutrients per serving

  • Calories: 347 kcal
  • Protein: 44.5 g
  • Fat: 13 g
  • Carbs: 13.3 g


  • 2 Tbsp avocado oil, divided
  • 1 lb lean ground beef or bison
  • 1/4 cup coconut aminos, tamari, Braggs liquid aminos, or low sodium soy sauce
  • 1 Tbsp apple cider vinegar
  • 3 fresh garlic cloves, minced
  • 1-inch piece fresh ginger, grated
  • 2 red bell peppers, seeded and diced
  • 1-1/2 cups small chopped broccoli florets
  • 4 cups cauliflower rice
  • 3 large eggs, beaten
  • 4 green onions, chopped
  • 3 tsps sesame seeds


  1. In a large skillet or wok, heat half of the oil over medium-high heat. Stir pan the meat until brown and cookcooked through while mincing with a wooden spoon. Any surplus grease should be drained and discarded. Drizzle the coconut aminos and apple cider vinegar over the beef and toss to combine, then set aside on a dish.
  2. In the same skillet, heat the remaining oil. Cook for 30 seconds with the garlic and ginger. Stir in the broccoli and bell pepper, then cook for another 2-3 minutes.
  3. Cook, stirring regularly, for 3-4 minutes, or until cauliflower rice is cooked.
  4. Place the vegetables on one side of the skillet. Scramble the beaten eggs in the pan's empty space until they're set;
  5. Toss with the vegetables. Return the beef to the pan and stir to combine, making sure everything is heated through.
  6. Serve with green onions and sesame seeds as garnish.
  7. Enjoy!
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