Heart-Healthy Mediterranean Diet Recipes & Prepared Meal Ideas


Are you looking for a clean way to eat without all the rules? The Mediterranean Diet might be the perfect healthy eating option for you.

Unlike many diets, the Mediterranean Diet doesn’t have strict rules on how to eat. Instead, it’s a collection of recommended foods and ways of eating based on the traditional food cultures of the countries surrounding the Mediterranean sea, including Italy, Greece, Lebanon, France, and Spain.

If you’re looking for a heart-healthy, primarily plant-based diet that doesn’t feel restrictive, the Mediterranean diet is a delicious and nutritious choice. 

What is the Mediterranean Diet?

The Mediterranean Diet encourages you to eat fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats such as extra virgin olive oil, olives, avocados, and avocado oil.

On the Mediterranean Diet, you should avoid processed foods, added sugar, and refined grains as much as possible.

Health Benefits of the Mediterranean Diet

Because of the lower incidence of type-2 diabetes and heart disease in the countries surrounding the Mediterranean Sea, the Mediterranean Diet has been extensively studied by researchers attempting to understand its health benefits.

Research has shown that the Mediterranean Diet has many proven health benefits. Following the Mediterranean Diet can promote heart health, support healthy blood sugar levels in your body, and protect brain function. It can also promote weight loss, help prevent type 2 diabetes and strokes, and even improve your mental health.

Healthy Mediterranean Dishes

When you are looking for healthy and tasty Mediterranean dinner recipes, the number of choices can almost become overwhelming, especially if you get sucked into a vortex of internet searches. There are too many delicious choices on Pinterest to ever choose one to make! We’ve all been there — tired of meal planning before you’ve even begun to plan.

It might help to think of a specific cuisine as you search for recipes: Are you in the mood for Italian? Greek? Lebanese?

There are lots of Mediterranean cuisines that can make up a delicious and heart-healthy Mediterranean diet, so explore until you find recipes that suit your tastes and skill level in the kitchen.

Quick and Easy Greek Dinner Recipes

For nights when you want to get something on the table quickly, a salad is a healthy and fast choice. This Greek Wedge Salad, for instance, comes together after some quick vegetable prep, and the light Mediterranean flavors are perfect for dinner on a summer evening. Instead of the heavy bacon-and-bleu cheese combo of a traditional wedge, this one benefits from healthy pepperoncinis and other veggies, plus a light, olive-oil based dressing.

This One-Pot Greek Oregano Chicken and Orzo with Tomatoes in Garlic Oil dish is another Greek recipe that will have your taste buds cheering. With only one pot used, kitchen clean-up is easy, and once you have everything prepped and in the oven, you can walk away as the dish cooks.

Another one-pot wonder, but on the stovetop this time, is the One Skillet Greek Sun-Dried Tomato Chicken and Farro. In less than an hour, you’ll have a delicious, filling, and healthy Mediterranean dinner packed with nutrient-rich spinach on the table. Don’t worry if you don’t have any farro in the pantry — you can substitute rice or quinoa for this chewy Mediterranean grain instead.

Lebanese and Middle Eastern Dinner Recipes

Chicken Tagine, hummus, tabouli… yum. Some of the most well-known and well-loved Mediterranean foods come from the Middle Eastern side of the Mediterranean. Try making your own hummus and tabouli to create a delicious mezze (or platter) with pita for a delicious Mediterranean dinner.

Or for a healthy gluten-free and vegan twist on classic shawarma flavors, try making this delicious Chickpea Shawarma Salad with garlic-dill dressing. This salad comes together in 30 minutes or less, meaning it’s a great choice even on those really hectic after-work dinner-rush nights!

Finally, for a simple yet filling dish, a great recipe to try is Mediterranean Quinoa bowls with Roasted Red Pepper Sauce. With flavor-packed Kalamata olives and salty, delicious feta cheese, these bowls are sure to be a hit.

Fitlife Foods has Mediterranean Diet Meal Delivery

Even with recipes that promise to be quick and delicious, sometimes cooking your own meals when you don’t have the time or energy is enough to kill your Mediterranean Diet off in its infancy. But don’t let a funk in the kitchen stop you on your healthy eating journey.

With prepared food delivery from Fitlife Foods, you can have delicious and healthy prepared meals delivered to you throughout the Southeast U.S. Read on to learn more about some of our favorite Mediterranean-inspired dinners.

Best Pre-Prepared Healthy Mediterranean-Inspired Meals

The Fitlife Foods menu has so many amazing Mediterranean dinner options that you might have trouble deciding which ones to try first!

If you’re looking for something to satiate your pasta craving, the Turkey Bolognese, with its delicious heart-healthy meat sauce, is a tasty, filling, and healthy twist on an Italian-inspired classic.

For a fully plant-powered meal, try the Vegetarian Beyond Beef Meatballs, a mix of Beyond Beef with garlic, aged parmesan and whole-wheat breadcrumbs served over Barilla spaghetti with a hearty, homemade marinara. Yum.

Your taste buds won’t believe these delicious dishes are also super healthy: A medium serving of Turkey Bolognese has 400 calories, 54 grams of carbohydrates (49g net carbs), 20 grams of protein, and 12g of fat. The Vegetarian Beyond Beef Meatballs have 380 calories, 40 grams of carbohydrates (35g net carbs), 22 grams of protein, and 16 grams of fat.

Mediterranean-Inspired Chicken Dishes

The Mediterranean Diet deemphasizes red meat in favor of lean proteins such as poultry and fish. Fitlife Foods has a variety of delicious Mediterranean-inspired dishes featuring chicken that are perfect for those midweek evenings when you’re in a rush.

Skinny Chicken Marsala

Lean eaters will delight in our Italian Chicken Marsala - a wholesome twist on the beloved Italian-American classic. Picture this: perfectly pan-seared chicken cutlets, lovingly sauteed with a medley of fresh mushrooms, garlic, herbs, and spices, all dressed up in a mouthwatering house-made Marsala wine sauce. But that's not all! We take it up a notch by serving this delectable dish with a delightful blend of multi-grain orzo and seasonal veggies.

For all that flavor, a medium Chicken Marsala contains only 470 calories, 24 grams of carbohydrates, 51 grams of protein, and 16g of fat. It's served with a delicious blend of multi-grain orzo and seasonal veg!

Chicken Pesto Tortellini

When you’re dreaming of a creamy, fresh pesto, our Chicken Pesto Tortellini is the perfect choice. With whole-wheat cheese tortellini, grilled chicken, peas, mushrooms, and summer squash all tossed in our delicious house-made pesto, you’ll feel great about enjoying this nutrient-rich and delicious dish.

A medium Chicken Pesto Tortellini contains 440 calories, 38 grams of carbohydrates (35g net carbs), 25 grams of protein, and 22g of fat. Our homemade pesto is so rich and creamy, you won’t believe we made it without dairy!

More Mediterranean-Inspired Favorites to Try

Seafood can be a delicious and healthy option on the Mediterranean Diet. Our dairy-free, gluten-free, low-carb Simply Grilled Salmon features fresh Atlantic salmon grilled to perfection and served with quinoa, roasted Brussels sprouts, cauliflower, and kale.

Fitlife reviewers rave about this delicious and super-clean meal: “The salmon was perfectly cooked. Can’t believe this is a meal prep. Wow.” Thanks for saying it for us, Angelo! For all this goodness, the Simply Grilled Salmon contains only 430 calories, 20 grams of carbohydrates (14g net carbs), a whopping 43 grams of protein, and 20g of fat.

When that pizza craving hits, try our BBQ Chicken Flatbread. This fan-favorite pizza brings a Mediterranean twist to your table, combining the richness of in-house pizza sauce, melted mozzarella and cheddar cheeses, and a symphony of flavors. Succulent pulled rotisserie chicken, infused with homemade Kansas City BBQ sauce, takes center stage, offering a protein-packed delight without any added sugar or sodium. All this flavor comes at a low cost - just 410 calories, 40g of carbohydrates(38g net carbs), 26g of protein, and 15g of fat!

We elevate this culinary masterpiece with the aromatic allure of roasted red onions and a sprinkle of fresh cilantro. Every bite is a journey to the sun-kissed shores of the Mediterranean, where savory meets satisfaction . Dive into the irresistible fusion of flavors and experience the true essence of indulgence with our BBQ Chicken Flatbread.

Prepared Mediterranean Meals Delivered to Your Door

If you don’t like following hard guidelines when it comes to healthy eating, the Mediterranean Diet is a great way to eat clean without feeling too restricted. As long as you are eating lots of fruits, vegetables, and heart-healthy fats, you’re well on your way to experiencing the many health benefits of the Mediterranean Diet.

It can be difficult and time-consuming to prepare and cook all of your own fresh and healthy meals. If you’re finding yourself relying on unhealthy quick foods and takeout because you can’t make it into the kitchen to cook, try the fresh prepared meals from Fitlife Foods instead.  

 You’ll enjoy all the convenience of delivery, but you’ll stick to your healthy eating goals with Fitlife Foods.

Order healthy and delicious Mediterranean meals from Fitlife Foods.