Here are some recipes with links to my website. I encourage you to search out Mediterranean diet recipes from other sources as well.
I also have a cookbook, The Big Book of Mediterranean Diet Cooking, which you can find on Amazon. It’s not necessary to own a copy of the book to follow this plan.
You can also find many recipes on Pinterest or YouTube, just make sure they use lots of vegetables and fresh ingredients. And remember to practice moderation. In time you’ll be developing your own recipes and customizing these to your tastes.
Examples of Small Plates
Aubergine Caviar (French Eggplant Dip)
Salad with Apples, White Beans, and Mackerel
Waldorf Chicken Salad
Vegetables Tartlets
Smoked Salmon Dip or Bagel Spread
Black Beans with Cherry Tomatoes
Italian Sushi
Mediterranean Roasted Vegetable Sandwich
Easy Gazpacho (cool tomato soup)
Farro Salad with Vegetables
Tzatziki with Herbed Naan
Baba Ghanoush (Eggplant dip)
Sardine Pâté
Eggplant Tower
Moroccan-Inspired Breakfast
Tortellini Soup with Shrimp
Warm Lentil Salad
Spicy Calabrian Shrimp
Mediterranean Chopped Salad
Caramelized Peach Salad
Classic Chicken Salad
Polenta with Wild Greens
White Bean Crostini
Tomato Bruschetta
Hummus
Examples of Larger Meals
Shakshuka
Cream of Chicken Soup
Penne alla Vodka
Vegetarian Chili
Niçoise Salad
Potato Leek Soup
Leek and Potato Pie
Gnocchi with Roasted Red Pepper Sauce
Mediterranean Galette
Root Vegetable Soup
Creamy Carrot Soup
Farro Soup
Greek-Inspired Rice Bowl
Beef-Less Bourguignon (Vegetarian Mushroom Stew)
Pasta e Fagioli (Pasta and Bean Soup)
Baked Chicken with Potatoes and Oregano
Roasted Butternut Squash Soup
Pizza Sandwich
Roasted Cherry Tomato Spaghetti
Eggplant and Lemon Sandwich
Potenza-Style Chicken
Pasta alla Norma
Baked Eggplant Parmigiana
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