Mediterranean Diet Recipes

Low Calorie Mediterranean Recipes

Painless Mediterranean Diet for Lazy People by Phillip Pablo

Breakfast

Breakfast

Lunch

Lunch

Dinner

Dinner

Snacks

Snacks

Breakfast

Guava and Strawberry Smoothie

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Calorie Count: 190 per serving
Serves 2

INGREDIENTS
  • 1 cup strawberries, quartered
  • 1 cup coconut milk
  • 1 banana, sliced
  • 1/2 cup guava nectar, sugar free
  • 5 ice cubes
PROCEDURE
  1. Place all ingredients in a blender. 
  2. Blend until smooth.
  3. Pour into glasses and serve. 

Tomato and Olive Omlete

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Calorie Count: 191 per serving
Serves 2

INGREDIENTS
  • 2 teaspoons olive oil
  • 1 cup cherry tomatoes
  • 2 tablespoons scallions
  • 2 tablespoons slivered black olives
  • 4 eggs
  • 1/4 teaspoon salt
PROCEDURE
  1. Add the olive oil in a large frying pan and heat on low flame.
  2. Add tomatoes, scallions, and black olives. Saute for 2 minutes.
  3. Beat the eggs in a small bowl until light.
  4. Add in the eggs and spread into the pan.
  5. Cook for 2-3 minutes, flip and cook on other side for 2 minutes.
  6. Remove to a plate and serve.

Quinoa with Blueberries

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 35 minutes

Calorie Count: 250 per serving

Serves 4

INGREDIENTS
  • 2 cups almond milk
  • 1 cup quinoa, rinsed
  • 3 tablespoons honey
  • Pinch of cinnamon
  • 1 cup fresh blueberries
PROCEDURE
  1. Add almond milk into a saucepan and bring to a boil
  2. Add in quinoa and boil again
  3. Reduce heat, cover, and cook for 15 minutes
  4. Stir in honey and cinnamon and cook for 7 more minutes
  5. When the milk is absorbed, add in blueberries.
  6. Remove from heat and serve.

Lunch

Kale and Pomegranate Salad

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Calorie Count: 266 per serving

Serves 4

INGREDIENTS
  • 1/2 cup pomegranate seeds
  • 2 bunches Kale, chopped
  • 1 green apple, cored and sliced
  • 1/2 cup blanched almonds, sliced
  • 1/4 cup sunflower seeds, unsalted
DERESSING
  • 2 tablespoons olive oil
  • 4 tablespoons fresh orange juice
  • 1/4 teaspoon ground cinnamon
  • 2 tablespoons red wine
  • 1 garlic glove, minced
  • Pinch of salt
  • 1/4 teaspoon ground black pepper
PROCEDURE
  1. Add pomegranate seeds, kale, and apple to a large bowl
  2. Add almonds and sunflower seeds, tossing well
  3. Place in refrigerator
  4. Meanwhile, in another bowl, mix together olive oil, orange juice, and red wine
  5. Add garlic, sal, and black pepper
  6. Stir until well combined
  7. Remove salad from refrigerator. Pour dressing over it.
  8. Toss well until dressing is evenly distributed, and serve.

Quinoa Salad

DURATION & NUTRITION

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Calorie Count: 266 per serving

Serves 5

INGREDIENTS
  • 1 cup quinoa
  • 1.5 cups water
  • 2 cups kale, chopped
  • Juice of 1 lemon
  • 1 cup pomegranate seeds
  • 1/2 cup onion, minced
  • 1 avocado, chopped
  • 1/4 cup olive oil
  • Pinch of sea salt
PROCEDURE
  1. Add quinoa and water to a pot and boil
  2. Reduce heat and cook for 10 minutes
  3. Remove from heat, drain, and set aside
  4. Meanwhile, add kale in a bowl and drizzle with lemon juice
  5. Add pomegranate ate seeds, onion, avocado, olive oil, and sea salt
  6. Add quinoa when cooked completely and mix well, using your hands
  7. Place in refrigerator for 20 minutes before serving

Red Lentil Soup

DURATION & NUTRITION

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Calorie Count: 262 per serving

Serves 4

INGREDIENTS
  • 2 tablespoons canola oil
  • 1 small onion, chopped
  • 1 tablespoon minced fresh ginger
  • 1 clove garlic, chopped
  • 1 cup dry red lentils
  • 1 cup butternut squash, peeled and cubed
  • 1/3 cup fresh cilantro, chopped
  • 2 cups water
  • 1/2 (14 ounce) can low fat coconut milk
  • 1 teaspoon curry powder
  • Sea salt, to taste
PROCEDURE
  1. Heat the canola oil in a large stock pot
  2. Add onion, ginger, and garlic. Cook until it softens a little
  3. Add lentils, butternut squash, cilantro, water, coconut milk, and curry
  4. powder and bring to boil
  5. Reduce heat to low and cook for 25-30 minutes
  6. Season with sea salt and serve

Dinner

Tuna Steaks with Tomatoes and Olives

DURATION & NUTRITION

Preparation Time: 15 minutes

Cooking Time: 12 minutes

Calorie Count: 299 per serving

Serves 2

INGREDIENTS
  • 2 (5 ounce each) tuna steaks
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground coriander
  • Pinch of smoked paprika
  • 1 tablespoon canola oil
  • 3/4 cup diced tomatoes
  • 5 black olives, pitted and chopped
  • 2 tablespoons chopped scallions
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon lemon juice
  • 1 tablespoon red wine vinegar
PROCEDURE
  1. Place tuna steaks in a large dish
  2. Add salt, coriander, and smoked paprika and mix well with your hands.
  3. Heat the canola oil in a grill pan
  4. Place the steaks into the pan and cook for 3-4 minutes on each side
  5. Meanwhile, combine tomatoes, olives, scallions, and parsley in a bowl
  6. Add lemon juice and red wine vinegar. Toss well
  7. Remove the steaks to serving plates. Serve with tomato and olive mixture.

Spicy Shrimp

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Calorie Count: 177 per serving

Serves 4

INGREDIENTS
  • 1 pound shrimp
  • 1 teaspoon lemon zest
  • 1 teaspoon sea salt
  • 1 teaspoon allspice powder
  • 1/2 teaspoon smoked paprika
  • 1 tablespoon olive oil
  • 1 teaspoon red pepper flakes
  • 2 tablespoons lemon juice
  • 3 garlic cloves, minced
PROCEDURE
  1. Place the shrimp in a large bowl
  2. Add lemon zest, sea salt, allspice powder, smoked paprika to bowl. Mix well.
  3. Heat the olive oil in a saucepan
  4. Add shrimp, stirring for 5 minutes
  5. Add red pepper flakes, lemon juice, garlic. Cook 5 minutes until shrimp is pinkish.
  6. Remove to plate and serve.

Shrimp Pasta

DURATION & NUTRITION

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Calorie Count: 245 per serving

Serves 3

INGREDIENTS
  • 1.5 quarts water
  • 4 ounces uncooked spaghetti
  • 1 tablespoon olive oil
  • 1/5 pound deveined shrimp, washed
  • 2 tablespoons fresh basil, chopped
  • 1 tablespoon capers, drained
  • 2 tablespoons lemon juice
  • 1/4 teaspoon sea salt
  • 1 cup baby spinach
PROCEDURE
  1. Add the water to a large pot and boil
  2. Add spaghetti and cook to taste (per brand instructions)
  3. Remove from heat, drain, and set aside
  4. Heat the olive oil in a medium saucepan
  5. Add shrimp and cook for 3-4 minutes
  6. Place pasta in a large bowl
  7. Add basil, capers, lemon juice, and salt. Toss well.
  8. Add shrimp and place spinach leaves on top to serve

Snacks

Blueberry Juice

DURATION & NUTRITION

Preparation Time: 5 minutes

Cooking Time: 0 minutes

Calorie Count: 135 per serving

Serves 3

INGREDIENTS
  • 2 cups blueberries
  • 1 cup fresh strawberries
  • 1 tablespoon lemon juice
  • 2 small apples, peeled and diced
  • 1.5 cup baby spinach
  • 1 carrot, sliced
PROCEDURE
  1. Add all ingredients into a juicer and pulse
  2. Pour juice into glasses and serve chilled

Apricots and Strawberry Salad

DURATION & NUTRITION

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Calorie Count: 67 per serving

Serves 2

INGREDIENTS
  • 1/2 cup strawberries, halved
  • 1 large cucumber, peeled and sliced
  • 2 apricots, seeded and sliced
  • 1/2 tablespoon raw honey
  • 1 tablespoon lime juice
PROCEDURE
  1. Place strawberries, cucumber and apricots in a large bowl
  2. Add honey and lime juice tossing well before serving

Almond and Date Fruit Bar

DURATION & NUTRITION

Preparation Time: 30 minutes

Cooking Time: 0 minutes

Calorie Count: 108 per serving

Serves 5

INGREDIENTS
  • 10 dried dates, pitted
  • 1/2 cup raw almonds
  • 1/4 cup raisins
  • 1/4 cup shredded coconut, unsweetened
  • 1/4 teaspoon cinnamon
PROCEDURE
  1. Place dates in food processor and blend
  2. Add almonds, raisins, coconut, and cinnamon. Blend again
  3. Wrap the mixture tightly in a 12×18 inch section of plastic wrap
  4. Press the mixture firmly to make a large bar
  5. Place in refrigerator until mixture hardens
  6. Remove from refrigerator, cut into pieces and serve

Apple Bread

DURATION & NUTRITION

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Calorie Count: 256 per serving

Serves 5

INGREDIENTS
  • 1/4 cup flour whole wheat flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 egg
  • 1/2 cup raw sugar
  • 1/4 cup olive oil
  • 1/4 teaspoon vanilla extract
  • 1/2 cup apples, peeled and sliced
  • 1/4 cup chopped walnuts
PROCEDURE
  1. Preheat oven to 375 degrees
  2. Wish together flour, salt, and baking soda in a large bowl
  3. In another small bowl, add egg and beat until light
  4. Add sugar and beat again
  5. Add olive oil and vanilla extract and beat again
  6. Add in flour mixture gradually and mix well
  7. Add apples and mix until evenly distributed
  8. Pour into small bread pan and spread walnuts on top
  9. Bake in over for 25-30 minutes
  10. Remove from oven, slice, and serve

Tomato and Olive Omlete

Breakfast

sanmarco wellness

Tomato and Olive Omlete

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Calorie Count: 191 per serving
Serves 2

sanmarco wellness
Ingredients

2 teaspoons olive oil
1 cup cherry tomatoes
2 tablespoons scallions
2 tablespoons slivered black olives
4 eggs
1/4 teaspoon salt

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Procedure

  1. Add the olive oil in a large frying pan and heat on low flame.
  2. Add tomatoes, scallions, and black olives. Saute for 2 minutes.
  3. Beat the eggs in a small bowl until light.
  4. Add in the eggs and spread into the pan.
  5. Cook for 2-3 minutes, flip and cook on other side for 2 minutes.
  6. Remove to a plate and serve.

Guava and Strawberry Smoothie

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Duration & Nutrition

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Calorie Count: 190 per serving
Serves 2

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Ingredients

1 cup strawberries, quartered
1 cup coconut milk
1 banana, sliced
1/2 cup guava nectar, sugar free
5 ice cubes

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Procedure

  1. Place all ingredients in a blender.
  2. Blend until smooth.
  3. Pour into glasses and serve.

Quinoa with Blueberries

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Duration & Nutrition

Preparation Time: 10 minutes

Cooking Time: 35 minutes

Calorie Count: 250 per serving
Serves 2

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Ingredients

2 cups almond milk
1 cup quinoa, rinsed
3 tablespoons honey
Pinch of cinnamon
1 cup fresh blueberries

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Procedure

  1. Add almond milk into a saucepan and bring to a boil
    Add in quinoa and boil again.
  2. Reduce heat, cover, and cook for 15 minutes
  3. Stir in honey and cinnamon and cook for 7 more minutes
  4. When the milk is absorbed, add in blueberries.
  5. Remove from heat and serve.

Apricots and Strawberry Salad

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Duration & Nutrition

Preparation Time: 10 minutes

Cooking Time: 0 minutes

Calorie Count: 67 per serving
Serves 2

sanmarco wellness
Ingredients

1/2 cup strawberries, halved
1 large cucumber, peeled and sliced
2 apricots, seeded and sliced
1/2 tablespoon raw honey
1 tablespoon lime juice

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Procedure

  1. Place strawberries, cucumber and apricots in a large bowl.
  2. Add honey and lime juice tossing well before serving