7 Quick and Healthy Mediterranean Diet Recipes for Weight Loss

Stuck for time but want to eat healthily? These 15-minute Mediterranean diet recipes are perfect for busy weeknights when you’re trying to shed some pounds without sacrificing flavor. Packed with wholesome ingredients and easy to make, these meals will help you enjoy delicious food while keeping your lifestyle in check.

Quick And Flavorful Greek Chicken Wraps

These Greek chicken wraps are a perfect solution for busy weeknights. They are quick to prepare and packed with fresh flavors. The combination of grilled chicken, crisp vegetables, and creamy feta cheese wrapped in a soft tortilla makes for a satisfying meal. Plus, they are healthy and great for weight loss!

To make these wraps, start with marinated grilled chicken. You can use store-bought or homemade marinade with olive oil, lemon juice, garlic, and herbs. Grill the chicken until it's cooked through and has nice grill marks. While the chicken is cooking, chop up some cucumbers, tomatoes, and red onions. You can also add some fresh herbs like parsley or dill for extra flavor.

Once the chicken is ready, slice it into strips and layer it on a tortilla with the fresh veggies and a sprinkle of feta cheese. Drizzle some tzatziki sauce on top for that classic Greek touch. Roll it up tightly, and your wrap is ready to enjoy!

Ingredients

• 2 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 large tortillas
• 1 cup cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/2 cup feta cheese, crumbled
• Tzatziki sauce for serving

Instructions

1. Marinate the Chicken: In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper. Add chicken breasts and let marinate for at least 15 minutes.
2. Grill the Chicken: Preheat the grill to medium-high heat. Grill the chicken for about 6-7 minutes on each side, or until fully cooked. Remove from the grill and let rest for a few minutes.
3. Prepare the Vegetables: While the chicken is resting, chop the cucumber, tomatoes, and red onion.
4. Slice the Chicken: Once cooled, slice the grilled chicken into strips.
5. Assemble the Wraps: On each tortilla, layer sliced chicken, cucumber, tomatoes, red onion, and feta cheese. Drizzle with tzatziki sauce.
6. Wrap and Serve: Roll the tortillas tightly and slice in half. Serve immediately and enjoy!

Zesty Lemon Herb Shrimp Skewers

These Zesty Lemon Herb Shrimp Skewers are perfect for busy weeknights. They are quick to prepare and packed with flavor. The bright lemon and fresh herbs make the shrimp shine. Plus, they are light and healthy, fitting perfectly into a Mediterranean diet.

Grilling shrimp is a fantastic way to keep dinner simple and delicious. The skewers are easy to handle and cook quickly, making them ideal for a weeknight meal. Pair them with some grilled veggies for a complete dish that will satisfy everyone.

To make these skewers, start by marinating the shrimp in lemon juice, olive oil, garlic, and fresh herbs. The marinade not only adds flavor but also helps to tenderize the shrimp. After marinating, thread the shrimp onto skewers and grill them until they are pink and slightly charred.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh cilantro, chopped
• Salt and pepper to taste
• Lemon wedges for serving

Instructions

1. In a bowl, combine olive oil, lemon juice, garlic, parsley, cilantro, salt, and pepper.
2. Add the shrimp to the marinade and toss to coat. Let it marinate for 15 minutes.
3. Preheat the grill to medium-high heat.
4. Thread the marinated shrimp onto skewers.
5. Grill the skewers for 2-3 minutes on each side, or until the shrimp are pink and cooked through.
6. Serve with lemon wedges and enjoy!

GET 21 QUICK & EASY LOW-CALORIE MEAL PLANS

Creamy Mediterranean Pasta Salad

This Creamy Mediterranean Pasta Salad is a delightful mix of flavors and textures. The vibrant colors of cherry tomatoes, cucumbers, and olives create a feast for the eyes. Tossed with rotini pasta and a creamy dressing, it’s perfect for busy weeknights. You can whip this up in just 15 minutes!

The combination of fresh ingredients makes this dish not only tasty but also healthy. It’s a great option for those looking to maintain a Mediterranean diet while enjoying a satisfying meal. Serve it as a side or as a main dish, and it’s sure to please everyone at the table.

Ingredients

• 8 oz rotini pasta
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup black olives, sliced
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh basil, chopped
• 1/4 cup olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Cook the Pasta: In a large pot, boil water and cook the rotini according to package instructions. Drain and rinse under cold water.
2. Mix the Ingredients: In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, black olives, feta cheese, and basil.
3. Prepare the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, garlic powder, salt, and pepper.
4. Toss Together: Pour the dressing over the pasta salad and toss until everything is well coated.
5. Serve: Enjoy immediately or let it chill in the fridge for 30 minutes for the flavors to meld.

Easy One-Pan Mediterranean Chicken

This Easy One-Pan Mediterranean Chicken is perfect for busy weeknights. It’s colorful, healthy, and packed with flavor. The vibrant mix of bell peppers, olives, and tender chicken creates a dish that looks as good as it tastes. Plus, it all cooks in one pan, making cleanup a breeze!

The chicken is seasoned to perfection and roasted alongside fresh vegetables. The combination of herbs and spices gives it that classic Mediterranean flair. You can serve it over a bed of quinoa or with a side of crusty bread to soak up all the delicious juices.

Let’s get cooking!

Ingredients

• 4 chicken thighs, skin-on
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup black olives
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large oven-safe skillet, heat olive oil over medium heat. Add the chicken thighs, skin-side down, and sear until golden brown, about 5 minutes.
3. Flip the chicken and add the sliced bell peppers, olives, and garlic to the pan. Sprinkle with oregano, paprika, salt, and pepper.
4. Transfer the skillet to the oven and roast for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).
5. Garnish with fresh parsley before serving. Enjoy your delicious Mediterranean meal!

GET 8-WEEKS OF WORKOUTS TO LOSE INCHES

Simple Caprese Salad With Balsamic Glaze

The Caprese salad is a classic Italian dish that brings together fresh ingredients in a delightful way. This image showcases vibrant slices of ripe tomatoes and creamy mozzarella, beautifully arranged and drizzled with a rich balsamic glaze. The bright green basil leaves add a pop of color and a burst of flavor, making it not just a treat for the taste buds but also for the eyes.

This salad is perfect for busy weeknights when you want something healthy and quick. It’s light, refreshing, and packed with nutrients, making it a great choice for anyone looking to lose weight while enjoying delicious food.

Making this salad is a breeze. You can whip it up in just 15 minutes, making it an ideal option for those hectic evenings. Serve it as a side dish or enjoy it as a light meal on its own.

Ingredients

• 4 ripe tomatoes, sliced
• 8 oz fresh mozzarella cheese, sliced
• 1 cup fresh basil leaves
• 3 tablespoons balsamic glaze
• Salt and pepper to taste

Instructions

1. Layer the tomato and mozzarella slices on a serving platter, alternating between the two.
2. Sprinkle fresh basil leaves over the top.
3. Drizzle balsamic glaze generously over the salad.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy your fresh Caprese salad!

Speedy Mediterranean Fish Tacos

Fish tacos are a fantastic way to enjoy a healthy meal without spending hours in the kitchen. These Mediterranean fish tacos are quick to prepare and packed with flavor. The image showcases beautifully grilled fish nestled in warm tortillas, topped with fresh veggies and a creamy sauce. The vibrant colors of the ingredients make this dish not only tasty but also visually appealing.

Using simple ingredients, you can whip up these tacos in just 15 minutes. They are perfect for busy weeknights when you want something nutritious and satisfying. The combination of grilled fish, crunchy cabbage, and zesty sauce creates a delightful bite that everyone will love.

Ingredients

• 1 pound white fish fillets (like tilapia or cod)
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 4 small tortillas
• 1 cup shredded cabbage
• 1/2 cup diced tomatoes
• 1/4 cup corn (fresh or frozen)
• Fresh cilantro for garnish
• 1/2 cup Greek yogurt
• 1 tablespoon lime juice

Instructions

1. Season the Fish: In a bowl, mix olive oil, paprika, garlic powder, salt, and pepper. Coat the fish fillets with this mixture.
2. Grill the Fish: Heat a grill pan over medium-high heat. Cook the fish for about 3-4 minutes on each side until cooked through and flaky.
3. Prepare the Sauce: In a small bowl, combine Greek yogurt and lime juice. Mix well to create a creamy sauce.
4. Warm the Tortillas: Lightly toast the tortillas in a dry pan for about 30 seconds on each side.
5. Assemble the Tacos: Place a piece of grilled fish on each tortilla. Top with shredded cabbage, diced tomatoes, corn, and a drizzle of the yogurt sauce. Garnish with fresh cilantro.
6. Serve: Enjoy your tacos immediately with lime wedges on the side!

Delicious Mediterranean Zucchini Noodles

Looking for a quick and healthy dinner option? Mediterranean zucchini noodles are a fantastic choice! This dish is light, fresh, and packed with flavor. The vibrant colors of cherry tomatoes, black olives, and creamy feta cheese make it visually appealing, too.

Zucchini noodles, or "zoodles," are a great low-carb alternative to traditional pasta. They soak up the flavors of olive oil and herbs beautifully. Plus, they can be made in just 15 minutes, making them perfect for busy weeknights.

To whip up this delightful meal, you’ll need a few simple ingredients. Grab some fresh zucchini, cherry tomatoes, black olives, feta cheese, and a drizzle of olive oil. With just a few steps, you’ll have a delicious dish ready to enjoy!

Ingredients

• 2 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to create zucchini noodles. If you don’t have one, you can use a vegetable peeler to make thin strips.
2. Heat the Oil: In a large skillet, heat olive oil over medium heat.
3. Add Zoodles: Toss the zucchini noodles in the skillet and sauté for about 2-3 minutes until slightly tender.
4. Add Tomatoes and Olives: Stir in the cherry tomatoes and black olives. Cook for another 2 minutes until heated through.
5. Season: Sprinkle with dried oregano, salt, and pepper. Mix well.
6. Serve: Plate the zoodles and top with crumbled feta cheese and fresh basil. Enjoy your healthy Mediterranean meal!

Struggling to Stay on Track with Your Eating?

You’re not alone. One of the biggest obstacles I see people face is not knowing what to eat. Between busy schedules, endless diet advice online, and trying to cook healthy meals that actually taste good—it’s easy to feel stuck or overwhelmed.

That’s why I created my 21 Quick & Easy Custom Low-Calorie Meal Plans Program. These plans are built specifically for you—your goals, your lifestyle, and your food preferences. You won’t find any cookie-cutter diets here. Just real, satisfying meals that help you stay full, energized, and on track without the stress.

✅ No more guessing.
✅ No more skipping meals or eating “diet food” you hate.
✅ Just a clear, doable plan that fits your life.

👉 Ready to eat better, feel better, and finally make progress? [Click here to get your custom meal plans today.]

---

Not Seeing the Inches Drop No Matter What You Do?

If you’re working out but still not seeing the results in the mirror, I hear you. So many people come to me after months of doing cardio or random workouts—and still struggling to lose inches or tone up. The truth is, your body needs more than just movement. It needs a proven strategy.

My 8-Week Workout Program to Lose Inches is designed to do just that—burn fat, tighten up, and give you visible results. These workouts are fun, effective, and designed for real people with real lives. Whether you’re getting back into fitness or ready to take it to the next level, this program gives you a clear path to success.

✅ Just 8 weeks to build strength, confidence, and a fitter shape.
✅ No endless cardio.
✅ No gym required (unless you want it).

👉 If you're ready to drop inches and feel amazing in your own skin, [click here to start the 8-Week Workout Program].