How to Lose Weight on a Mediterranean Diet

A Mediterranean diet invites you to sample European, Middle Eastern, and African flavors — sometimes all in one day! Try these five Mediterranean diet-friendly recipes to jump-start your weight loss goal. To help keep you satisfied, they’re loaded with whole grains, fruits, and veggies for fiber. Plus, they have a low to moderate amount of healthy fats and supply plenty of protein.

1. Turkish Bulgur Salad

For a meal that’s as colorful as it is tasty, try this Turkish bulgur salad from Cookin’ With Mima. Make a large batch to pack for workday lunches all week long.

Per serving (serves 6): 346 calories, 2.8g fat (0.4g saturated fat), 12.4g protein, 68.3g carbohydrates, 6.9g fiber, 4.1g sugar, 407mg sodium

2. Easy Healthy Baked Salmon

Quick-cooking and full of protein and omega-3 fats, salmon is always a good choice for a healthy weeknight dinner. This recipe from Creme de la Crumb makes use of pantry staples you probably already have on hand for a flavorful main dish that takes just 15 minutes to bake.

Per serving (serves 4): 306 calories, 18g fat (3g saturated fat), 34g protein, 2g carbohydrates, 1g fiber, 1g sugar, 355mg sodium

3. Blueberry Almond Overnight Oats

Simple Healthy Kitchen supplies a Mediterranean diet breakfast that’s a snap to put together the night before. Round up berries, oats, almond butter, and a handful of other ingredients, mix, and stash in the fridge. You’ll wake up to a ready-to-go morning meal.

Per serving (serves 1): 342 calories, 9.5g fat (0.9g saturated fat), 20.7g protein, 45.1g carbohydrates, 7.6g fiber, 13.8g sugar, 176mg sodium

4. Skillet Chickpeas and Greens with Quinoa

This hearty vegetarian dinner from Gluten Free & More combines three major categories of Mediterranean eating: whole grains, beans, and veggies. A single serving provides an impressive 21 grams of fiber and 28 grams of plant-based protein. Be mindful of the carbohydrates, however — the amount in this portion is higher than what registered dietitians generally recommend for a meal. Consider splitting a portion of this recipe with a loved one and enjoying it as a side to keep those carbs in check.

Per serving (serves 4): 659 calories, 16g fat (2g saturated fat), 28g protein, 102g carbohydrates, 21g fiber, 11g sugar, 80mg sodium

5. 3-Ingredient Strawberries Romanoff

Fruit is a common theme for desserts on a Mediterranean diet. This three-ingredient strawberry parfait from Skinnytaste offers up the goodness of fresh strawberries with a dollop of sweetened sour cream (but feel free to use Greek yogurt for extra protein).

Per serving (serves 5): 79 calories, 3g fat (1.5g saturated fat), 1g protein, 15g carbohydrates, 2g fiber, 12g sugar, 12mg sodium