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The Mediterranean diet has long been celebrated as a gold standard for healthy eating, associated with a wealth of health benefits, including improved cardiovascular health, longevity, and reduced risk of chronic diseases. This eating pattern, inspired by the traditional dietary habits of countries bordering the Mediterranean Sea, emphasizes whole, plant-based foods, healthy fats, and lean proteins. When combined with a focus on high-fiber intake, the Mediterranean diet becomes an even more powerful tool for promoting overall wellness, digestive health, and sustainable weight management. This article presents a comprehensive 21-day high-fiber Mediterranean diet meal plan, complete with recipes, nutritional information, and practical tips to help you embark on this transformative health journey.

What is the Mediterranean Diet?

The Mediterranean diet is more than just a diet; it is a lifestyle that encompasses a set of dietary principles and practices common in Mediterranean regions like Greece, Italy, and Spain. The foundation of this diet was formally recognized in the 1990s when research highlighted the remarkably low rates of chronic disease and high life expectancy in these populations [1]. The diet is primarily plant-based, focusing on a high intake of fruits, vegetables, whole grains, legumes, nuts, and seeds.

The Mediterranean Diet Pyramid serves as a visual guide, illustrating the recommended frequency and portion of various food groups. At the base of the pyramid are foods to be enjoyed daily, such as whole grains, fruits, vegetables, and healthy fats like olive oil. Moving up the pyramid, fish and seafood are recommended at least twice a week, while poultry, eggs, and dairy are consumed in moderate portions. Red meat and sweets are placed at the apex, indicating they should be eaten sparingly.

The traditional diets of countries bordering the Mediterranean Sea differ slightly so there are different versions of the Mediterranean diet. However, in 1993 the Harvard School of Public Health, Oldways Preservation and Exchange Trust, and the European Office of the World Health Organization introduced the Mediterranean Diet Pyramid as a guide to help familiarize people with the most common foods of the region. [1]

Beyond the food itself, the Mediterranean lifestyle also emphasizes the importance of daily physical activity and the social aspect of sharing meals with others, which contributes to overall well-being.

The Power of Dietary Fiber

Dietary fiber is a type of carbohydrate that the body cannot digest or absorb. It plays a crucial role in maintaining a healthy digestive system and has been linked to numerous health benefits. There are two main types of fiber: soluble and insoluble.

Soluble fiber dissolves in water to form a gel-like substance in the digestive tract. It can help lower blood cholesterol and glucose levels. Good sources include oats, peas, beans, apples, and carrots [2].
Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, nuts, beans, and vegetables, such as cauliflower and green beans, are good sources of insoluble fiber [2].

The National Academy of Medicine recommends a daily fiber intake of 38 grams for men age 50 or younger and 30 grams for men over 50, and 25 grams for women age 50 or younger and 21 grams for women over 50 [2]. A high-fiber diet is associated with a lower risk of developing heart disease, diabetes, and certain types of cancer. It also aids in achieving and maintaining a healthy weight by promoting a feeling of fullness.

Combining the Best of Both Worlds: A High-Fiber Mediterranean Diet

The Mediterranean diet is naturally rich in fiber due to its emphasis on plant-based foods. By consciously focusing on high-fiber choices within the Mediterranean framework, you can amplify the health benefits of this already exceptional eating plan. A high-fiber Mediterranean diet is particularly effective for improving gut health, regulating blood sugar levels, and supporting cardiovascular wellness. This 21-day meal plan is designed to provide you with a delicious and satisfying way to embrace this powerful combination.

The 21-Day High-Fiber Mediterranean Meal Plan

This 21-day meal plan is designed to be delicious, satisfying, and packed with fiber and nutrients. The daily calorie intake is approximately 1,600-1,800 calories, but can be adjusted to 1,500 or 2,000 calories by modifying snack portions. Each day provides at least 30 grams of fiber and 70 grams of protein.

Week 1: Foundation Week

Day 1

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Greek Yogurt Parfait with Berries and Walnuts	6	20	350
Lunch	Mediterranean Chickpea Salad	12	15	420
Snack	Apple with Almond Butter	5	7	250
Dinner	Grilled Salmon with Quinoa and Roasted Vegetables	10	38	580
Total		33	80	1,600

Day 2

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Overnight Oats with Chia Seeds	11	12	380
Lunch	Lentil and Vegetable Soup with Whole Grain Bread	14	18	450
Snack	Hummus with Vegetable Sticks	6	6	180
Dinner	Mediterranean Chicken with Farro and Green Beans	10	42	550
Total		41	78	1,560

Day 3

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Whole Grain Toast with Avocado and Egg	10	20	420
Lunch	Tuna and White Bean Salad	12	35	480
Snack	Mixed Nuts and Dried Figs	5	6	240
Dinner	Baked Cod with Brown Rice and Roasted Brussels Sprouts	9	40	520
Total		36	101	1,660

Day 4

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Smoothie Bowl with Granola	9	18	400
Lunch	Mediterranean Veggie Wrap	11	14	450
Snack	Edamame	8	17	190
Dinner	Turkey Meatballs with Whole Wheat Pasta and Marinara	12	38	580
Total		40	87	1,620

Day 5

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Shakshuka with Whole Grain Pita	8	18	380
Lunch	Barley and Vegetable Pilaf with Grilled Chicken	13	32	480
Snack	Orange and Walnuts	6	6	240
Dinner	Shrimp and Chickpea Stew	11	36	520
Total		38	92	1,620

Day 6

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Muesli with Fresh Fruit	9	15	400
Lunch	Greek Salad with Grilled Sardines	8	28	450
Snack	Whole Grain Crackers with Cheese	4	10	220
Dinner	Vegetarian Moussaka with Side Salad	14	22	550
Total		35	75	1,620

Day 7

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Spinach and Feta Omelet with Whole Grain Toast	7	26	420
Lunch	Minestrone Soup with Cannellini Beans	13	16	420
Snack	Dates Stuffed with Almonds	5	4	200
Dinner	Herb-Crusted Chicken with Sweet Potato and Asparagus	10	40	540
Total		35	86	1,580

Week 2: Building Momentum

Day 8

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Whole Grain Pancakes with Berry Compote	8	16	420
Lunch	Falafel Bowl with Tahini Sauce	14	18	500
Snack	Pear with Pistachios	7	7	240
Dinner	Baked Trout with Freekeh and Roasted Cauliflower	11	42	560
Total		40	83	1,720

Day 9

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Cottage Cheese Bowl with Fruit and Seeds	8	32	380
Lunch	Mediterranean Tuna Pasta Salad	10	28	480
Snack	Roasted Chickpeas	6	7	140
Dinner	Lamb Kebabs with Bulgur Pilaf and Grilled Vegetables	12	38	580
Total		36	105	1,580

Day 10

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Breakfast Burrito with Black Beans	11	22	440
Lunch	Lentil and Spinach Salad with Goat Cheese	13	20	460
Snack	Apple Slices with Tahini	6	5	230
Dinner	Mediterranean Baked Halibut with Couscous	9	44	540
Total		39	91	1,670

Day 11

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Baked Oatmeal with Apples and Cinnamon	10	16	400
Lunch	Stuffed Bell Peppers with Quinoa and Black Beans	14	18	480
Snack	Trail Mix	4	6	220
Dinner	Grilled Swordfish with Farro and Roasted Tomatoes	10	42	560
Total		38	82	1,660

Day 12

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Ricotta Toast with Figs and Honey	9	18	420
Lunch	White Bean and Kale Soup	13	16	440
Snack	Celery with Almond Butter and Raisins	5	7	240
Dinner	Chicken Souvlaki with Greek Salad and Pita	10	40	560
Total		37	81	1,660

Day 13

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Green Smoothie with Protein	8	20	360
Lunch	Mediterranean Grain Bowl	15	16	500
Snack	Whole Grain Pita with Baba Ganoush	7	8	220
Dinner	Pan-Seared Scallops with Barley and Asparagus	11	36	540
Total		41	80	1,620

Day 14

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Mediterranean Breakfast Bowl	9	18	420
Lunch	Sardine and Arugula Salad	11	30	460
Snack	Banana with Nut Butter	5	8	260
Dinner	Eggplant Parmesan with Whole Wheat Pasta	13	24	540
Total		38	80	1,680

Week 3: Mastery Week

Day 15

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Buckwheat Porridge with Berries	9	14	380
Lunch	Moroccan Chickpea Stew	16	16	480
Snack	Greek Yogurt with Nuts	3	20	280
Dinner	Grilled Tuna Steak with Quinoa and Broccoli	12	50	580
Total		40	100	1,720

Day 16

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Whole Grain French Toast with Fruit	8	18	420
Lunch	Lentil Bolognese with Whole Wheat Pasta	15	22	500
Snack	Cucumber Slices with Tzatziki	3	8	140
Dinner	Baked Chicken with Roasted Root Vegetables	11	38	540
Total		37	86	1,600

Day 17

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Chia Pudding with Mango and Coconut	11	12	380
Lunch	Mediterranean Pizza on Whole Wheat Crust	10	16	460
Snack	Stuffed Dates	6	4	220
Dinner	Seafood Paella with Brown Rice	10	42	600
Total		37	74	1,660

Day 18

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Savory Oatmeal with Egg and Vegetables	8	18	380
Lunch	Falafel Wrap with Tahini Sauce	13	16	480
Snack	Berries with Almonds	7	7	220
Dinner	Herb-Roasted Cod with Farro and Green Beans	11	42	540
Total		39	83	1,620

Day 19

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Breakfast Quinoa Bowl	9	14	400
Lunch	Tuscan White Bean Soup	14	18	460
Snack	Hummus with Whole Grain Crackers	6	8	220
Dinner	Grilled Lamb Chops with Bulgur and Roasted Eggplant	12	36	580
Total		41	76	1,660

Day 20

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Whole Grain Bagel with Smoked Salmon	6	24	420
Lunch	Roasted Vegetable and Lentil Salad	14	18	480
Snack	Apple with Cheese	5	7	200
Dinner	Mediterranean Baked Salmon with Sweet Potato	10	42	560
Total		35	91	1,660

Day 21

Meal	Recipe	Fiber (g)	Protein (g)	Calories
Breakfast	Mediterranean Frittata	8	22	420
Lunch	Spiced Chickpea and Vegetable Stew	15	16	480
Snack	Mixed Nuts and Dried Apricots	5	6	240
Dinner	Grilled Sea Bass with Quinoa and Roasted Vegetables	11	44	560
Total		39	88	1,700

Meal Prep Tips for Success

To make this 21-day plan manageable, a little preparation goes a long way. Here are some tips for each week:

Week 1 Prep:

Cook a large batch of quinoa, farro, and brown rice to use throughout the week.
Prepare overnight oats for the next 3-4 days.
Make a batch of hummus and store it in an airtight container in the refrigerator.
Wash and chop vegetables for salads and snacks.
Hard boil a few eggs for quick protein additions.

Week 2 Prep:

Make a large pot of lentil soup for easy lunches.
Cook bulgur and barley in advance.
Roast a batch of chickpeas with your favorite spices for a crunchy snack.
Prepare a jar of tahini dressing.
Prep salad ingredients to assemble quickly.

Week 3 Prep:

Batch cook your favorite grains (quinoa, farro, bulgur).
Prepare a few servings of chia pudding.
Make a large pot of bean soup.
Roast a variety of vegetables in bulk.
Create a homemade trail mix with your favorite nuts, seeds, and dried fruits.

Shopping List Essentials

Whole Grains: quinoa, farro, bulgur, brown rice, whole wheat pasta, whole grain bread, oats, barley

Legumes: chickpeas, lentils (green and red), white beans, black beans, cannellini beans

Proteins: salmon, tuna, sardines, cod, halibut, shrimp, chicken breast, eggs, Greek yogurt

Vegetables: spinach, kale, tomatoes, cucumbers, bell peppers, zucchini, eggplant, broccoli, cauliflower, Brussels sprouts, carrots, sweet potatoes

Fruits: berries, apples, bananas, oranges, pears, figs, dates

Nuts & Seeds: almonds, walnuts, pistachios, chia seeds, flaxseeds, pumpkin seeds

Healthy Fats: extra virgin olive oil, avocados, tahini, almond butter

Dairy: Greek yogurt, feta cheese, cottage cheese, ricotta

Herbs & Spices: garlic, basil, oregano, cumin, cinnamon, turmeric, paprika

Pantry: canned tomatoes, olives, capers, honey, balsamic vinegar, lemon juice

Conclusion

Embarking on a 21-day high-fiber Mediterranean diet is a fantastic way to reset your eating habits and invest in your long-term health. This meal plan provides a framework for a delicious, satisfying, and nutrient-dense diet that is both sustainable and enjoyable. By focusing on whole foods, embracing the principles of the Mediterranean lifestyle, and prioritizing fiber, you can nourish your body, support your digestive health, and discover a new way of eating that you can maintain for years to come. Remember to listen to your body, stay hydrated, and enjoy the journey to a healthier you.

References

[1] The Nutrition Source. (n.d.). Diet Review: Mediterranean Diet. Harvard T.H. Chan School of Public Health. Retrieved from https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mediterranean-diet/

[2] Mayo Clinic. (2025, November 7). Dietary fiber: Essential for a healthy diet. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Complete Recipe Collection for 21-Day High-Fiber Mediterranean Diet Meal Plan

Breakfast Recipes

Greek Yogurt Parfait with Berries and Walnuts

Serves: 1 | Prep time: 5 minutes

Ingredients:

1 cup plain Greek yogurt (2% or full-fat)
½ cup mixed berries (blueberries, strawberries, raspberries)
2 tablespoons chopped walnuts
1 tablespoon honey
¼ teaspoon ground cinnamon

Instructions:

Place Greek yogurt in a bowl or glass.
Top with mixed berries.
Sprinkle walnuts over the berries.
Drizzle with honey and dust with cinnamon.
Serve immediately.

Nutrition: 350 calories | 20g protein | 6g fiber

Overnight Oats with Chia Seeds

Serves: 1 | Prep time: 5 minutes | Chill time: Overnight

Ingredients:

½ cup rolled oats
1 tablespoon chia seeds
¾ cup unsweetened almond milk
½ banana, sliced
¼ cup fresh berries
¼ teaspoon ground cinnamon
Optional: 1 teaspoon maple syrup

Instructions:

In a mason jar or container, combine oats, chia seeds, almond milk, and cinnamon.
Stir well, cover, and refrigerate overnight (or at least 4 hours).
In the morning, top with sliced banana and berries.
Add maple syrup if desired for extra sweetness.

Nutrition: 380 calories | 12g protein | 11g fiber

Whole Grain Toast with Avocado and Egg

Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients:

2 slices whole grain bread
½ ripe avocado
2 eggs
1 cup cherry tomatoes, halved
Salt and pepper to taste
Red pepper flakes (optional)
1 teaspoon olive oil

Instructions:

Toast the bread until golden brown.
Bring a pot of water to a gentle simmer. Add a splash of vinegar.
Crack eggs into small bowls, then gently slide into simmering water. Poach for 3-4 minutes.
Mash avocado with a fork and season with salt and pepper.
Spread mashed avocado on toast.
Top each slice with a poached egg.
Serve with cherry tomatoes on the side, drizzled with olive oil.
Sprinkle with red pepper flakes if desired.

Nutrition: 420 calories | 20g protein | 10g fiber

Smoothie Bowl with Granola

Serves: 1 | Prep time: 10 minutes

Ingredients:

1 frozen banana
½ cup mixed frozen berries
1 cup fresh spinach
½ cup Greek yogurt
¼ cup almond milk
¼ cup granola
1 tablespoon chia seeds
2 tablespoons sliced almonds

Instructions:

In a blender, combine banana, berries, spinach, Greek yogurt, and almond milk.
Blend until smooth and thick (add more almond milk if too thick).
Pour into a bowl.
Top with granola, chia seeds, and sliced almonds.
Serve immediately.

Nutrition: 400 calories | 18g protein | 9g fiber

Shakshuka with Whole Grain Pita

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

1 tablespoon olive oil
¼ onion, diced
½ bell pepper, diced
1 clove garlic, minced
1 cup canned crushed tomatoes
½ teaspoon cumin
½ teaspoon paprika
2 eggs
Salt and pepper to taste
Fresh parsley, chopped
1 whole grain pita bread

Instructions:

Heat olive oil in a skillet over medium heat.
Sauté onion and bell pepper until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add crushed tomatoes, cumin, paprika, salt, and pepper. Simmer for 5 minutes.
Make two wells in the sauce and crack an egg into each.
Cover and cook until eggs are set to your liking, about 5-7 minutes.
Garnish with fresh parsley.
Serve with warm whole grain pita bread.

Nutrition: 380 calories | 18g protein | 8g fiber

Muesli with Fresh Fruit

Serves: 1 | Prep time: 5 minutes

Ingredients:

¾ cup muesli (look for varieties with oats, nuts, and dried fruit)
1 cup milk (dairy or plant-based) or Greek yogurt
½ cup fresh berries
½ banana, sliced
1 tablespoon honey (optional)

Instructions:

Place muesli in a bowl.
Pour milk or add yogurt over the muesli.
Top with fresh berries and sliced banana.
Drizzle with honey if desired.
Let sit for 2-3 minutes to soften slightly before eating.

Nutrition: 400 calories | 15g protein | 9g fiber

Spinach and Feta Omelet with Whole Grain Toast

Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients:

3 eggs
1 cup fresh spinach
¼ cup crumbled feta cheese
1 tablespoon olive oil
Salt and pepper to taste
1 slice whole grain bread
1 medium apple or orange

Instructions:

Whisk eggs with salt and pepper in a bowl.
Heat olive oil in a non-stick skillet over medium heat.
Add spinach and sauté until wilted, about 2 minutes.
Pour eggs into the skillet, tilting to spread evenly.
When eggs begin to set, sprinkle feta cheese on one half.
Fold omelet in half and cook for another 1-2 minutes.
Toast bread and serve alongside omelet with fresh fruit.

Nutrition: 420 calories | 26g protein | 7g fiber

Whole Grain Pancakes with Berry Compote

Serves: 1 (makes 2 pancakes) | Prep time: 10 minutes | Cook time: 10 minutes

Ingredients:

½ cup whole wheat flour
½ teaspoon baking powder
Pinch of salt
1 egg
⅓ cup milk
1 teaspoon vanilla extract
1 cup mixed berries (fresh or frozen)
1 tablespoon honey
¼ cup Greek yogurt
2 tablespoons chopped walnuts

Instructions:

Mix flour, baking powder, and salt in a bowl.
In another bowl, whisk egg, milk, and vanilla.
Combine wet and dry ingredients until just mixed.
Heat a non-stick skillet over medium heat. Pour batter to make 2 pancakes.
Cook until bubbles form, then flip and cook until golden.
For compote: Heat berries and honey in a small pot until berries break down, about 5 minutes.
Top pancakes with berry compote, Greek yogurt, and walnuts.

Nutrition: 420 calories | 16g protein | 8g fiber

Cottage Cheese Bowl with Fruit and Seeds

Serves: 1 | Prep time: 5 minutes

Ingredients:

1 cup low-fat cottage cheese
½ cup mixed berries
2 tablespoons pumpkin seeds
1 tablespoon ground flaxseeds
1 teaspoon honey
Pinch of cinnamon

Instructions:

Place cottage cheese in a bowl.
Top with mixed berries.
Sprinkle pumpkin seeds and flaxseeds over the top.
Drizzle with honey and dust with cinnamon.
Mix gently and enjoy.

Nutrition: 380 calories | 32g protein | 8g fiber

Breakfast Burrito with Black Beans

Serves: 1 | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients:

1 whole wheat tortilla (10-inch)
2 eggs
½ cup canned black beans, drained and rinsed
¼ avocado, sliced
2 tablespoons salsa
1 tablespoon olive oil
Salt and pepper to taste
Optional: hot sauce

Instructions:

Heat olive oil in a skillet over medium heat.
Scramble eggs in the skillet until cooked through. Season with salt and pepper.
Warm black beans in a small pot or microwave.
Warm tortilla in a dry skillet or microwave.
Place scrambled eggs, black beans, and avocado in the center of the tortilla.
Top with salsa and hot sauce if desired.
Fold in sides and roll up burrito-style.

Nutrition: 440 calories | 22g protein | 11g fiber

Baked Oatmeal with Apples and Cinnamon

Serves: 4 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients (for 4 servings):

2 cups rolled oats
1½ cups milk
2 eggs
2 apples, diced
½ cup chopped walnuts
2 teaspoons cinnamon
2 tablespoons maple syrup
1 teaspoon vanilla extract
½ teaspoon baking powder
Pinch of salt
Greek yogurt for serving

Instructions:

Preheat oven to 375°F (190°C).
Mix all ingredients except Greek yogurt in a large bowl.
Pour into a greased 8×8 baking dish.
Bake for 30-35 minutes until set and golden.
Let cool slightly, then cut into portions.
Serve warm with a dollop of Greek yogurt.

Nutrition (per serving): 400 calories | 16g protein | 10g fiber

Ricotta Toast with Figs and Honey

Serves: 1 | Prep time: 5 minutes

Ingredients:

2 slices whole grain bread
½ cup ricotta cheese
3 fresh figs, sliced
2 tablespoons chopped walnuts
1 tablespoon honey
Pinch of cinnamon

Instructions:

Toast bread until golden brown.
Spread ricotta cheese evenly on each slice.
Top with sliced figs and walnuts.
Drizzle with honey and sprinkle with cinnamon.
Serve immediately.

Nutrition: 420 calories | 18g protein | 9g fiber

Green Smoothie with Protein

Serves: 1 | Prep time: 5 minutes

Ingredients:

2 cups fresh spinach
1 banana
½ cup frozen mango chunks
½ cup Greek yogurt
1 tablespoon chia seeds
1 cup unsweetened almond milk
Ice cubes (optional)

Instructions:

Place all ingredients in a blender.
Blend on high until smooth and creamy.
Add more almond milk if too thick.
Pour into a glass and serve immediately.

Nutrition: 360 calories | 20g protein | 8g fiber

Mediterranean Breakfast Bowl

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

½ cup quinoa, uncooked
1 egg
¼ avocado, sliced
½ cup cherry tomatoes, halved
2 tablespoons crumbled feta cheese
1 tablespoon olive oil
Salt and pepper to taste
Fresh herbs (parsley or basil)

Instructions:

Cook quinoa according to package directions.
Poach or fry egg to your preference.
Place cooked quinoa in a bowl.
Top with poached egg, avocado, cherry tomatoes, and feta.
Drizzle with olive oil and season with salt and pepper.
Garnish with fresh herbs.

Nutrition: 420 calories | 18g protein | 9g fiber

Buckwheat Porridge with Berries

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

½ cup buckwheat groats
1¼ cups water or milk
1 cup mixed berries
2 tablespoons chopped walnuts
1 tablespoon maple syrup
½ teaspoon cinnamon

Instructions:

Rinse buckwheat groats.
Combine buckwheat and water/milk in a pot.
Bring to a boil, then reduce heat and simmer for 12-15 minutes until tender.
Transfer to a bowl and top with berries, walnuts, maple syrup, and cinnamon.

Nutrition: 380 calories | 14g protein | 9g fiber

Whole Grain French Toast with Fruit

Serves: 1 (makes 2 slices) | Prep time: 5 minutes | Cook time: 10 minutes

Ingredients:

2 slices whole grain bread
2 eggs
¼ cup milk
½ teaspoon vanilla extract
½ teaspoon cinnamon
1 cup fresh berries
¼ cup Greek yogurt
2 tablespoons sliced almonds
1 tablespoon maple syrup

Instructions:

Whisk eggs, milk, vanilla, and cinnamon in a shallow bowl.
Dip bread slices in egg mixture, coating both sides.
Heat a non-stick skillet over medium heat.
Cook bread until golden brown on both sides, about 3-4 minutes per side.
Top with berries, Greek yogurt, and almonds.
Drizzle with maple syrup.

Nutrition: 420 calories | 18g protein | 8g fiber

Chia Pudding with Mango and Coconut

Serves: 1 | Prep time: 5 minutes | Chill time: 4 hours or overnight

Ingredients:

3 tablespoons chia seeds
1 cup unsweetened almond milk
1 teaspoon vanilla extract
1 teaspoon maple syrup
½ cup fresh mango, diced
2 tablespoons shredded coconut
2 tablespoons sliced almonds

Instructions:

Mix chia seeds, almond milk, vanilla, and maple syrup in a jar.
Stir well and refrigerate for at least 4 hours or overnight.
Stir before serving to break up any clumps.
Top with fresh mango, shredded coconut, and sliced almonds.

Nutrition: 380 calories | 12g protein | 11g fiber

Savory Oatmeal with Egg and Vegetables

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

½ cup rolled oats
1 cup vegetable or chicken broth
1 egg
1 cup fresh spinach
½ cup cherry tomatoes, halved
1 tablespoon olive oil
Salt and pepper to taste
Red pepper flakes (optional)

Instructions:

Cook oats in broth according to package directions (about 5 minutes).
In a skillet, heat olive oil and sauté spinach until wilted.
Add cherry tomatoes and cook for 2 minutes.
Poach or fry egg to your preference.
Transfer oats to a bowl and top with sautéed vegetables and egg.
Season with salt, pepper, and red pepper flakes.

Nutrition: 380 calories | 18g protein | 8g fiber

Breakfast Quinoa Bowl

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

½ cup quinoa, uncooked
1 cup unsweetened almond milk
1 banana, sliced
½ cup mixed berries
2 tablespoons chopped walnuts
½ teaspoon cinnamon
1 tablespoon maple syrup

Instructions:

Cook quinoa in almond milk according to package directions.
Transfer to a bowl.
Top with banana, berries, walnuts, and cinnamon.
Drizzle with maple syrup.

Nutrition: 400 calories | 14g protein | 9g fiber

Whole Grain Bagel with Smoked Salmon

Serves: 1 | Prep time: 5 minutes

Ingredients:

1 whole grain bagel
2 tablespoons cream cheese (light or regular)
2 ounces smoked salmon
3-4 slices tomato
1 tablespoon capers
Thin slices of red onion
Fresh dill (optional)

Instructions:

Toast bagel halves until golden.
Spread cream cheese on both halves.
Layer smoked salmon on bottom half.
Top with tomato slices, capers, and red onion.
Garnish with fresh dill if desired.
Place top half of bagel on sandwich or serve open-faced.

Nutrition: 420 calories | 24g protein | 6g fiber

Mediterranean Frittata

Serves: 2 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

4 eggs
¼ cup milk
1 small zucchini, diced
½ cup cherry tomatoes, halved
¼ cup crumbled feta cheese
2 tablespoons fresh herbs (basil, oregano, or parsley)
1 tablespoon olive oil
Salt and pepper to taste
2 slices whole grain toast
1 apple or orange per person

Instructions:

Preheat oven to 375°F (190°C).
Whisk eggs and milk together with salt and pepper.
Heat olive oil in an oven-safe skillet over medium heat.
Sauté zucchini for 3-4 minutes until slightly softened.
Add cherry tomatoes and cook for 1 minute.
Pour egg mixture over vegetables.
Sprinkle feta and herbs on top.
Transfer skillet to oven and bake for 12-15 minutes until set.
Slice and serve with whole grain toast and fresh fruit.

Nutrition (per serving): 420 calories | 22g protein | 8g fiber

Lunch Recipes

Mediterranean Chickpea Salad

Serves: 1 | Prep time: 10 minutes

Ingredients:

1 cup canned chickpeas, drained and rinsed
2 cups mixed greens
½ cucumber, diced
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
¼ cup crumbled feta cheese
10 Kalamata olives, pitted

For dressing:

2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions:

In a large bowl, combine chickpeas, greens, cucumber, tomatoes, red onion, feta, and olives.
Whisk together dressing ingredients.
Pour dressing over salad and toss well.
Serve immediately or refrigerate for up to 2 hours.

Nutrition: 420 calories | 15g protein | 12g fiber

Lentil and Vegetable Soup with Whole Grain Bread

Serves: 4 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 cup dried green or brown lentils, rinsed
1 can (14 oz) diced tomatoes
4 cups vegetable broth
1 teaspoon cumin
1 teaspoon paprika
Salt and pepper to taste
2 cups fresh spinach
Whole grain bread for serving

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion, carrots, and celery until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add lentils, tomatoes, broth, cumin, and paprika.
Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
Stir in spinach and cook until wilted.
Season with salt and pepper.
Serve with a slice of whole grain bread.

Nutrition (per 1½ cup serving with bread): 450 calories | 18g protein | 14g fiber

Tuna and White Bean Salad

Serves: 1 | Prep time: 10 minutes

Ingredients:

3 ounces canned tuna in water, drained
1 cup canned white beans (cannellini), drained and rinsed
2 cups mixed greens
½ cup cherry tomatoes, halved
¼ red onion, thinly sliced
10 Kalamata olives
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions:

In a large bowl, combine tuna, white beans, greens, tomatoes, red onion, and olives.
Whisk together olive oil, lemon juice, mustard, salt, and pepper.
Pour dressing over salad and toss gently.
Serve immediately.

Nutrition: 480 calories | 35g protein | 12g fiber

Mediterranean Veggie Wrap

Serves: 1 | Prep time: 10 minutes | Cook time: 10 minutes

Ingredients:

1 whole wheat tortilla (10-inch)
¼ cup hummus
½ cup mixed roasted vegetables (zucchini, bell peppers, eggplant)
¼ cup crumbled feta cheese
1 cup fresh spinach
5 Kalamata olives, sliced
1 tablespoon olive oil for roasting

Instructions:

If vegetables aren’t pre-roasted, dice and roast at 400°F for 10 minutes with olive oil.
Warm tortilla in a dry skillet or microwave.
Spread hummus evenly over tortilla.
Layer spinach, roasted vegetables, feta, and olives in the center.
Fold in sides and roll up tightly.
Cut in half and serve.

Nutrition: 450 calories | 14g protein | 11g fiber

Barley and Vegetable Pilaf with Grilled Chicken

Serves: 2 | Prep time: 10 minutes | Cook time: 40 minutes

Ingredients:

1 cup pearl barley
2½ cups vegetable broth
1 tablespoon olive oil
1 onion, diced
1 bell pepper, diced
1 zucchini, diced
2 cloves garlic, minced
6 ounces chicken breast
Salt, pepper, and herbs to taste

Instructions:

Cook barley in vegetable broth according to package directions (about 30-40 minutes).
Season chicken with salt, pepper, and herbs. Grill or pan-sear until cooked through, about 6-7 minutes per side.
Heat olive oil in a skillet and sauté onion, bell pepper, and zucchini until tender.
Add garlic and cook for 1 minute.
Mix cooked barley with sautéed vegetables.
Slice chicken and serve over barley pilaf.

Nutrition (per serving): 480 calories | 32g protein | 13g fiber

Greek Salad with Grilled Sardines

Serves: 1 | Prep time: 10 minutes | Cook time: 5 minutes

Ingredients:

3 ounces fresh sardines (or canned)
2 cups mixed greens
1 cup cherry tomatoes, halved
½ cucumber, diced
¼ red onion, thinly sliced
¼ cup crumbled feta cheese
10 Kalamata olives
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

If using fresh sardines, season with salt, pepper, and olive oil. Grill for 2-3 minutes per side.
In a large bowl, combine greens, tomatoes, cucumber, red onion, feta, and olives.
Whisk together olive oil, vinegar, oregano, salt, and pepper.
Toss salad with dressing.
Top with grilled sardines.

Nutrition: 450 calories | 28g protein | 8g fiber

Minestrone Soup with Cannellini Beans

Serves: 4 | Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
2 cloves garlic, minced
1 can (14 oz) diced tomatoes
4 cups vegetable broth
1 can (15 oz) cannellini beans, drained
1 zucchini, diced
½ cup small pasta (ditalini or elbow)
2 cups fresh spinach or kale
1 teaspoon Italian seasoning
Salt and pepper to taste
Parmesan cheese for serving (optional)

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion, carrots, and celery until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add tomatoes, broth, beans, zucchini, pasta, and Italian seasoning.
Bring to a boil, then reduce heat and simmer for 15-20 minutes.
Stir in spinach and cook until wilted.
Season with salt and pepper.
Serve with a side salad and optional Parmesan cheese.

Nutrition (per 2-cup serving): 420 calories | 16g protein | 13g fiber

Falafel Bowl with Tahini Sauce

Serves: 1 | Prep time: 10 minutes | Cook time: 15 minutes

Ingredients:

4 falafel (store-bought or homemade)
¾ cup cooked quinoa
1 cup mixed greens
½ cucumber, diced
½ cup cherry tomatoes, halved
¼ red onion, sliced

For tahini sauce:

2 tablespoons tahini
1 tablespoon lemon juice
1 clove garlic, minced
2-3 tablespoons water
Salt to taste

Instructions:

Bake or air-fry falafel according to package directions until crispy.
Prepare quinoa if not already cooked.
Mix tahini sauce ingredients, adding water to reach desired consistency.
Arrange quinoa, greens, cucumber, tomatoes, and onion in a bowl.
Top with falafel and drizzle with tahini sauce.

Nutrition: 500 calories | 18g protein | 14g fiber

Mediterranean Tuna Pasta Salad

Serves: 2 | Prep time: 10 minutes | Cook time: 10 minutes

Ingredients:

2 cups whole wheat pasta
5 ounces canned tuna in water, drained
1 cup cherry tomatoes, halved
½ cup Kalamata olives, pitted and halved
2 tablespoons capers
2 cups arugula
3 tablespoons olive oil
2 tablespoons lemon juice
1 clove garlic, minced
Salt and pepper to taste

Instructions:

Cook pasta according to package directions. Drain and rinse with cold water.
In a large bowl, combine pasta, tuna, tomatoes, olives, capers, and arugula.
Whisk together olive oil, lemon juice, garlic, salt, and pepper.
Pour dressing over salad and toss well.
Serve chilled or at room temperature.

Nutrition (per serving): 480 calories | 28g protein | 10g fiber

Lentil and Spinach Salad with Goat Cheese

Serves: 2 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 cup green lentils
3 cups fresh spinach
2 medium beets, roasted and diced
¼ cup goat cheese, crumbled
¼ cup chopped walnuts
3 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
Salt and pepper to taste

Instructions:

Cook lentils according to package directions (about 20-25 minutes). Drain and let cool.
Roast beets at 400°F wrapped in foil for 40 minutes (or use pre-roasted).
In a large bowl, combine lentils, spinach, beets, goat cheese, and walnuts.
Whisk together olive oil, balsamic vinegar, mustard, salt, and pepper.
Pour dressing over salad and toss gently.

Nutrition (per serving): 460 calories | 20g protein | 13g fiber

Stuffed Bell Peppers with Quinoa and Black Beans

Serves: 2 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

2 large bell peppers, halved and seeded
1 cup cooked quinoa
1 cup canned black beans, drained and rinsed
½ cup corn kernels
½ cup shredded cheese (cheddar or Mexican blend)
½ teaspoon cumin
½ teaspoon chili powder
Salt and pepper to taste
Fresh cilantro for garnish

Instructions:

Preheat oven to 375°F (190°C).
Place bell pepper halves in a baking dish.
Mix quinoa, black beans, corn, half the cheese, cumin, chili powder, salt, and pepper.
Fill each pepper half with the mixture.
Top with remaining cheese.
Cover with foil and bake for 25 minutes.
Remove foil and bake for 5 more minutes until cheese is melted.
Garnish with fresh cilantro.

Nutrition (per 2 halves): 480 calories | 18g protein | 14g fiber

White Bean and Kale Soup

Serves: 4 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
2 cans (15 oz each) white beans, drained
4 cups vegetable broth
3 cups chopped kale
1 teaspoon Italian seasoning
Salt and pepper to taste
Whole grain roll for serving

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion, carrots, and celery until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add white beans, broth, and Italian seasoning.
Bring to a boil, then reduce heat and simmer for 15 minutes.
Stir in kale and cook until wilted, about 5 minutes.
Season with salt and pepper.
Serve with a whole grain roll.

Nutrition (per 2-cup serving with roll): 440 calories | 16g protein | 13g fiber

Mediterranean Grain Bowl

Serves: 1 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

¾ cup cooked brown rice
½ cup roasted chickpeas (see recipe below)
½ cucumber, diced
½ cup cherry tomatoes, halved
10 Kalamata olives
¼ cup hummus
2 tablespoons tahini
1 tablespoon lemon juice
1 tablespoon water
Fresh parsley for garnish

For roasted chickpeas:

1 cup canned chickpeas, drained and dried
1 tablespoon olive oil
½ teaspoon cumin
½ teaspoon paprika
Salt to taste

Instructions:

For chickpeas: Toss with olive oil and spices. Roast at 400°F for 20-25 minutes until crispy.
Arrange brown rice in a bowl.
Top with roasted chickpeas, cucumber, tomatoes, and olives.
Add a dollop of hummus.
Mix tahini, lemon juice, and water to make a drizzle.
Drizzle tahini sauce over the bowl and garnish with parsley.

Nutrition: 500 calories | 16g protein | 15g fiber

Sardine and Arugula Salad

Serves: 1 | Prep time: 10 minutes

Ingredients:

4 ounces canned sardines in olive oil, drained
2 cups arugula
1 cup canned white beans, drained and rinsed
1 cup cherry tomatoes, halved
¼ red onion, thinly sliced
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions:

In a large bowl, combine arugula, white beans, tomatoes, and red onion.
Top with sardines.
Whisk together olive oil, lemon juice, salt, and pepper.
Drizzle dressing over salad and toss gently.

Nutrition: 460 calories | 30g protein | 11g fiber

Moroccan Chickpea Stew

Serves: 3 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 sweet potato, peeled and diced
1 can (15 oz) chickpeas, drained
1 can (14 oz) diced tomatoes
2 cups vegetable broth
2 cups fresh spinach
1 teaspoon cumin
1 teaspoon coriander
½ teaspoon cinnamon
½ teaspoon paprika
Salt and pepper to taste
Cooked couscous for serving

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add sweet potato, chickpeas, tomatoes, broth, and all spices.
Bring to a boil, then reduce heat and simmer for 20 minutes until sweet potato is tender.
Stir in spinach and cook until wilted.
Serve over cooked couscous.

Nutrition (per serving with ⅔ cup couscous): 480 calories | 16g protein | 16g fiber

Lentil Bolognese with Whole Wheat Pasta

Serves: 3 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, finely diced
2 celery stalks, finely diced
3 cloves garlic, minced
1 cup dried green or brown lentils
1 can (28 oz) crushed tomatoes
2 cups vegetable broth
2 teaspoons Italian seasoning
Salt and pepper to taste
3 cups cooked whole wheat pasta
Fresh basil for garnish
Side salad

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion, carrots, and celery until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add lentils, crushed tomatoes, broth, and Italian seasoning.
Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
Season with salt and pepper.
Serve over cooked whole wheat pasta with a side salad.
Garnish with fresh basil.

Nutrition (per serving): 500 calories | 22g protein | 15g fiber

Mediterranean Pizza on Whole Wheat Crust

Serves: 2 | Prep time: 10 minutes | Cook time: 12 minutes

Ingredients:

2 whole wheat pita breads or small flatbreads
½ cup tomato sauce
1 cup mixed vegetables (bell peppers, zucchini, red onion), sliced
½ cup crumbled feta cheese
¼ cup Kalamata olives, sliced
1 teaspoon dried oregano
1 tablespoon olive oil

Instructions:

Preheat oven to 425°F (220°C).
Place pita breads on a baking sheet.
Spread tomato sauce evenly over each pita.
Top with vegetables, feta, and olives.
Sprinkle with oregano and drizzle with olive oil.
Bake for 10-12 minutes until edges are crispy and cheese is slightly melted.
Slice and serve.

Nutrition (per serving): 460 calories | 16g protein | 10g fiber

Falafel Wrap with Tahini Sauce

Serves: 1 | Prep time: 5 minutes | Cook time: 15 minutes

Ingredients:

1 whole wheat wrap (10-inch)
4 falafel (store-bought or homemade)
1 cup lettuce, shredded
½ cup tomato, diced
½ cucumber, sliced
3 tablespoons tahini sauce (see recipe in Falafel Bowl)

Instructions:

Bake or air-fry falafel according to package directions.
Warm wrap in a dry skillet or microwave.
Spread tahini sauce down the center of the wrap.
Layer lettuce, tomato, cucumber, and falafel.
Fold in sides and roll up tightly.
Cut in half and serve.

Nutrition: 480 calories | 16g protein | 13g fiber

Tuscan White Bean Soup

Serves: 4 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 carrots, diced
3 cloves garlic, minced
2 cans (15 oz each) white beans, drained
1 can (14 oz) diced tomatoes
4 cups vegetable broth
2 cups chopped kale
1 teaspoon Italian seasoning
½ teaspoon rosemary
Salt and pepper to taste
Whole grain bread for serving

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion and carrots until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add white beans, tomatoes, broth, Italian seasoning, and rosemary.
Bring to a boil, then reduce heat and simmer for 15 minutes.
Stir in kale and cook until wilted.
Season with salt and pepper.
Serve with whole grain bread.

Nutrition (per serving with bread): 460 calories | 18g protein | 14g fiber

Roasted Vegetable and Lentil Salad

Serves: 2 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 cup green lentils, cooked
1 bell pepper, diced
1 zucchini, diced
1 small eggplant, diced
2 tablespoons olive oil
2 cups arugula
¼ cup crumbled feta cheese
2 tablespoons balsamic vinegar
1 tablespoon lemon juice
Salt and pepper to taste

Instructions:

Preheat oven to 425°F (220°C).
Toss bell pepper, zucchini, and eggplant with 1 tablespoon olive oil, salt, and pepper.
Spread on a baking sheet and roast for 20-25 minutes until tender.
Cook lentils according to package directions if not already cooked.
In a large bowl, combine lentils, roasted vegetables, arugula, and feta.
Whisk together remaining olive oil, balsamic vinegar, lemon juice, salt, and pepper.
Drizzle dressing over salad and toss gently.

Nutrition (per serving): 480 calories | 18g protein | 14g fiber

Spiced Chickpea and Vegetable Stew

Serves: 3 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
2 cups butternut squash, peeled and diced
1 can (15 oz) chickpeas, drained
1 can (14 oz) diced tomatoes
2 cups vegetable broth
2 cups fresh spinach
1 teaspoon cumin
1 teaspoon coriander
½ teaspoon turmeric
Salt and pepper to taste
Cooked brown rice for serving

Instructions:

Heat olive oil in a large pot over medium heat.
Sauté onion until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add butternut squash, chickpeas, tomatoes, broth, and all spices.
Bring to a boil, then reduce heat and simmer for 20 minutes until squash is tender.
Stir in spinach and cook until wilted.
Serve over cooked brown rice.

Nutrition (per serving with ⅔ cup rice): 480 calories | 16g protein | 15g fiber

Dinner Recipes

Grilled Salmon with Quinoa and Roasted Vegetables

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

4 ounces salmon fillet
½ cup uncooked quinoa (yields 1 cup cooked)
1 cup broccoli florets
1 bell pepper, sliced
2 tablespoons olive oil, divided
1 lemon, halved
2 cloves garlic, minced
Salt and pepper to taste
Fresh herbs (dill or parsley)

Instructions:

Preheat oven to 400°F (200°C).
Cook quinoa according to package directions.
Toss broccoli and bell pepper with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20 minutes.
Season salmon with salt, pepper, and minced garlic.
Heat remaining olive oil in a skillet over medium-high heat.
Cook salmon skin-side down for 4-5 minutes, then flip and cook for another 3-4 minutes.
Squeeze lemon over salmon.
Serve salmon over quinoa with roasted vegetables on the side.
Garnish with fresh herbs.

Nutrition: 580 calories | 38g protein | 10g fiber

Mediterranean Chicken with Farro and Green Beans

Serves: 2 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

8 ounces chicken breast
1 cup farro, uncooked
3 cups green beans, trimmed
3 tablespoons olive oil, divided
3 cloves garlic, minced
1 lemon, juiced
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

Cook farro according to package directions (about 25-30 minutes).
Season chicken with salt, pepper, and oregano.
Heat 1 tablespoon olive oil in a skillet over medium heat.
Cook chicken for 6-7 minutes per side until cooked through. Let rest, then slice.
In the same skillet, heat 1 tablespoon olive oil and sauté green beans with garlic for 5-7 minutes.
Add lemon juice and remaining olive oil to green beans.
Serve sliced chicken over farro with green beans on the side.

Nutrition (per serving): 550 calories | 42g protein | 10g fiber

Baked Cod with Brown Rice and Roasted Brussels Sprouts

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

5 ounces cod fillet
½ cup uncooked brown rice (yields 1 cup cooked)
2 cups Brussels sprouts, halved
2 tablespoons olive oil, divided
1 lemon, halved
2 cloves garlic, minced
Salt and pepper to taste
Fresh parsley

Instructions:

Preheat oven to 400°F (200°C).
Cook brown rice according to package directions.
Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet.
Place cod on the same baking sheet. Drizzle with remaining olive oil and season with garlic, salt, and pepper.
Roast for 15-18 minutes until cod flakes easily and Brussels sprouts are golden.
Squeeze lemon over cod and Brussels sprouts.
Serve cod over brown rice with Brussels sprouts on the side.
Garnish with fresh parsley.

Nutrition: 520 calories | 40g protein | 9g fiber

Turkey Meatballs with Whole Wheat Pasta and Marinara

Serves: 2 | Prep time: 15 minutes | Cook time: 25 minutes

Ingredients:
For meatballs:

8 ounces ground turkey
¼ cup whole wheat breadcrumbs
1 egg
2 cloves garlic, minced
2 tablespoons fresh parsley, chopped
Salt and pepper to taste

For pasta:

3 cups cooked whole wheat pasta
1½ cups marinara sauce
2 cups mixed green salad
2 tablespoons olive oil for salad

Instructions:

Preheat oven to 375°F (190°C).
Mix all meatball ingredients in a bowl.
Form into 8-10 meatballs and place on a baking sheet.
Bake for 20-25 minutes until cooked through.
Cook pasta according to package directions.
Heat marinara sauce in a pot.
Toss pasta with marinara and meatballs.
Serve with a side salad dressed with olive oil and vinegar.

Nutrition (per serving): 580 calories | 38g protein | 12g fiber

Shrimp and Chickpea Stew

Serves: 2 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

8 ounces shrimp, peeled and deveined
1 can (15 oz) chickpeas, drained and rinsed
1 can (14 oz) diced tomatoes
2 cups fresh spinach
3 cloves garlic, minced
1 tablespoon olive oil
1 teaspoon paprika
½ teaspoon cumin
Salt and pepper to taste
1 cup cooked bulgur for serving

Instructions:

Cook bulgur according to package directions.
Heat olive oil in a large skillet over medium heat.
Sauté garlic for 1 minute.
Add chickpeas, tomatoes, paprika, cumin, salt, and pepper.
Simmer for 10 minutes.
Add shrimp and cook for 3-4 minutes until pink.
Stir in spinach and cook until wilted.
Serve over cooked bulgur.

Nutrition (per serving): 520 calories | 36g protein | 11g fiber

Vegetarian Moussaka with Side Salad

Serves: 4 | Prep time: 20 minutes | Cook time: 45 minutes

Ingredients:
For moussaka:

2 large eggplants, sliced into ½-inch rounds
1 cup dried green lentils, cooked
1 can (14 oz) crushed tomatoes
1 onion, diced
3 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon cinnamon
1 teaspoon oregano
Salt and pepper to taste

For béchamel:

2 tablespoons butter
2 tablespoons flour
1½ cups milk
Pinch of nutmeg
Salt and pepper

For salad:

4 cups mixed greens
Olive oil and lemon dressing

Instructions:

Preheat oven to 375°F (190°C).
Brush eggplant slices with olive oil and roast for 20 minutes until tender.
Sauté onion and garlic in olive oil. Add cooked lentils, crushed tomatoes, cinnamon, oregano, salt, and pepper. Simmer for 10 minutes.
For béchamel: Melt butter, whisk in flour, then gradually add milk. Cook until thickened. Season with nutmeg, salt, and pepper.
In a baking dish, layer eggplant, lentil mixture, and repeat. Top with béchamel.
Bake for 25-30 minutes until golden.
Serve with a side green salad.

Nutrition (per serving): 550 calories | 22g protein | 14g fiber

Herb-Crusted Chicken with Sweet Potato and Asparagus

Serves: 2 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

8 ounces chicken breast
2 medium sweet potatoes
1 bunch asparagus, trimmed
3 tablespoons olive oil, divided
2 tablespoons fresh herbs (rosemary, thyme, parsley), chopped
3 cloves garlic, minced
1 lemon, juiced
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
Pierce sweet potatoes with a fork and bake for 30 minutes until tender.
Mix herbs, garlic, 2 tablespoons olive oil, salt, and pepper. Coat chicken with this mixture.
Heat remaining olive oil in an oven-safe skillet. Sear chicken for 3 minutes per side.
Transfer skillet to oven and bake for 12-15 minutes until cooked through.
Toss asparagus with olive oil, salt, and pepper. Grill or roast for 8-10 minutes.
Squeeze lemon over asparagus.
Serve chicken with baked sweet potato and grilled asparagus.

Nutrition (per serving): 540 calories | 40g protein | 10g fiber

Baked Trout with Freekeh and Roasted Cauliflower

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

5 ounces trout fillet
½ cup freekeh, uncooked (yields 1 cup cooked)
2 cups cauliflower florets
2 tablespoons olive oil, divided
2 cloves garlic, minced
1 lemon, halved
Fresh herbs (dill or parsley)
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
Cook freekeh according to package directions.
Toss cauliflower with 1 tablespoon olive oil, salt, and pepper. Roast for 20-25 minutes.
Season trout with garlic, salt, pepper, and remaining olive oil.
Bake trout for 12-15 minutes until it flakes easily.
Squeeze lemon over trout and cauliflower.
Serve trout over freekeh with roasted cauliflower.
Garnish with fresh herbs.

Nutrition: 560 calories | 42g protein | 11g fiber

Lamb Kebabs with Bulgur Pilaf and Grilled Vegetables

Serves: 2 | Prep time: 15 minutes | Cook time: 15 minutes

Ingredients:

8 ounces lamb, cubed
1 cup bulgur, uncooked
1 zucchini, sliced
1 bell pepper, cut into chunks
1 red onion, cut into chunks
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon paprika
1 lemon, juiced
Salt and pepper to taste
Wooden skewers (soaked in water)

Instructions:

Cook bulgur according to package directions.
Mix lamb with 1 tablespoon olive oil, garlic, cumin, paprika, salt, and pepper.
Thread lamb onto skewers.
Toss vegetables with 1 tablespoon olive oil, salt, and pepper.
Grill lamb kebabs for 10-12 minutes, turning occasionally.
Grill vegetables until tender, about 8-10 minutes.
Toss cooked bulgur with remaining olive oil and lemon juice.
Serve lamb kebabs over bulgur with grilled vegetables.

Nutrition (per serving): 580 calories | 38g protein | 12g fiber

Mediterranean Baked Halibut with Couscous

Serves: 1 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

5 ounces halibut fillet
½ cup whole wheat couscous, uncooked (yields 1 cup cooked)
½ cup cherry tomatoes, halved
¼ cup Kalamata olives, pitted and halved
2 tablespoons capers
2 cups fresh spinach
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 lemon, juiced
Salt and pepper to taste

Instructions:

Preheat oven to 375°F (190°C).
Prepare couscous according to package directions.
Place halibut in a baking dish. Top with tomatoes, olives, capers, garlic, and 2 tablespoons olive oil.
Bake for 15-18 minutes until fish flakes easily.
Sauté spinach in remaining olive oil until wilted.
Drizzle lemon juice over fish.
Serve halibut over couscous with sautéed spinach.

Nutrition: 540 calories | 44g protein | 9g fiber

Grilled Swordfish with Farro and Roasted Tomatoes

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

5 ounces swordfish steak
½ cup farro, uncooked (yields 1 cup cooked)
2 cups cherry tomatoes
3 tablespoons olive oil, divided
2 cloves garlic, minced
Fresh basil leaves
1 lemon, halved
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
Cook farro according to package directions.
Toss cherry tomatoes with 1 tablespoon olive oil, garlic, salt, and pepper. Roast for 15-20 minutes until burst.
Season swordfish with salt, pepper, and 1 tablespoon olive oil.
Grill or pan-sear swordfish for 4-5 minutes per side.
Squeeze lemon over fish.
Toss farro with remaining olive oil and roasted tomatoes.
Serve swordfish over farro, garnished with fresh basil.

Nutrition: 560 calories | 42g protein | 10g fiber

Chicken Souvlaki with Greek Salad and Pita

Serves: 2 | Prep time: 15 minutes | Cook time: 15 minutes

Ingredients:
For souvlaki:

8 ounces chicken breast, cubed
2 tablespoons olive oil
2 tablespoons lemon juice
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper
Wooden skewers (soaked)

For Greek salad:

2 cups mixed greens
1 cup cherry tomatoes, halved
1 cucumber, diced
¼ red onion, sliced
¼ cup feta cheese
10 Kalamata olives
2 tablespoons olive oil
1 tablespoon red wine vinegar

For serving:

2 whole wheat pita breads
½ cup tzatziki sauce

Instructions:

Marinate chicken in olive oil, lemon juice, garlic, oregano, salt, and pepper for 15 minutes.
Thread chicken onto skewers.
Grill for 12-15 minutes, turning occasionally.
Prepare Greek salad by combining all salad ingredients and tossing with olive oil and vinegar.
Warm pita breads.
Serve chicken skewers with Greek salad, pita, and tzatziki.

Nutrition (per serving): 560 calories | 40g protein | 10g fiber

Pan-Seared Scallops with Barley and Asparagus

Serves: 1 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

5 ounces sea scallops
½ cup pearl barley, uncooked (yields 1 cup cooked)
1 bunch asparagus, trimmed
2 tablespoons olive oil, divided
2 cloves garlic, minced
1 lemon, halved
Salt and pepper to taste
Fresh parsley

Instructions:

Cook barley according to package directions (about 30 minutes).
Pat scallops dry and season with salt and pepper.
Heat 1 tablespoon olive oil in a skillet over high heat.
Sear scallops for 2-3 minutes per side until golden. Remove and set aside.
In the same skillet, add remaining olive oil and sauté asparagus with garlic for 5-7 minutes.
Squeeze lemon over asparagus.
Serve scallops over barley with asparagus on the side.
Garnish with fresh parsley.

Nutrition: 540 calories | 36g protein | 11g fiber

Eggplant Parmesan with Whole Wheat Pasta

Serves: 2 | Prep time: 15 minutes | Cook time: 30 minutes

Ingredients:

1 large eggplant, sliced into ½-inch rounds
2 cups marinara sauce
1 cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
2 tablespoons olive oil
2 cups cooked whole wheat pasta
Salt and pepper to taste
Fresh basil

Instructions:

Preheat oven to 375°F (190°C).
Brush eggplant slices with olive oil and season with salt and pepper.
Roast eggplant for 15 minutes until tender.
In a baking dish, layer marinara sauce, eggplant, and mozzarella. Repeat layers.
Top with Parmesan cheese.
Bake for 15-20 minutes until cheese is melted and bubbly.
Serve with whole wheat pasta on the side.
Garnish with fresh basil.

Nutrition (per serving): 540 calories | 24g protein | 13g fiber

Grilled Tuna Steak with Quinoa and Broccoli

Serves: 1 | Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

5 ounces tuna steak
½ cup quinoa, uncooked (yields 1 cup cooked)
2 cups broccoli florets
2 tablespoons olive oil, divided
3 cloves garlic, minced
1 lemon, halved
Salt and pepper to taste
Sesame seeds (optional)

Instructions:

Cook quinoa according to package directions.
Season tuna with salt, pepper, and 1 tablespoon olive oil.
Grill or pan-sear tuna for 2-3 minutes per side for medium-rare (or longer if preferred).
Steam broccoli for 5-7 minutes until tender.
Toss broccoli with remaining olive oil and garlic.
Squeeze lemon over tuna and broccoli.
Serve tuna over quinoa with broccoli on the side.
Sprinkle with sesame seeds if desired.

Nutrition: 580 calories | 50g protein | 12g fiber

Baked Chicken with Roasted Root Vegetables

Serves: 2 | Prep time: 15 minutes | Cook time: 35 minutes

Ingredients:

8 ounces chicken breast
2 carrots, cut into chunks
2 parsnips, cut into chunks
1 sweet potato, cut into chunks
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried thyme
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
Toss carrots, parsnips, and sweet potato with 2 tablespoons olive oil, salt, pepper, rosemary, and thyme.
Spread vegetables on a baking sheet and roast for 35 minutes, stirring halfway.
Season chicken with garlic, salt, pepper, and remaining olive oil.
Heat an oven-safe skillet over medium-high heat. Sear chicken for 3 minutes per side.
Transfer skillet to oven and bake for 12-15 minutes until cooked through.
Serve chicken with roasted root vegetables.

Nutrition (per serving): 540 calories | 38g protein | 11g fiber

Seafood Paella with Brown Rice

Serves: 2 | Prep time: 15 minutes | Cook time: 35 minutes

Ingredients:

4 ounces shrimp, peeled and deveined
4 ounces mussels, cleaned
1 cup brown rice
2 cups seafood or chicken broth
1 bell pepper, diced
½ cup frozen peas
1 onion, diced
3 cloves garlic, minced
2 tablespoons olive oil
Pinch of saffron threads (or ½ teaspoon turmeric)
1 lemon, cut into wedges
Salt and pepper to taste
Fresh parsley

Instructions:

Heat olive oil in a large skillet or paella pan over medium heat.
Sauté onion and bell pepper until softened, about 5 minutes.
Add garlic and cook for 1 minute.
Add rice and stir to coat with oil.
Add broth and saffron. Bring to a boil, then reduce heat and simmer covered for 30 minutes.
Add peas, shrimp, and mussels. Cover and cook for 5-7 minutes until shrimp are pink and mussels open.
Season with salt and pepper.
Serve with lemon wedges and garnish with fresh parsley.

Nutrition (per serving): 600 calories | 42g protein | 10g fiber

Herb-Roasted Cod with Farro and Green Beans

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

5 ounces cod fillet
½ cup farro, uncooked (yields 1 cup cooked)
2 cups green beans, trimmed
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 tablespoon fresh herbs (parsley, dill, or thyme)
1 lemon, halved
Salt and pepper to taste

Instructions:

Preheat oven to 375°F (190°C).
Cook farro according to package directions.
Season cod with herbs, garlic, 1 tablespoon olive oil, salt, and pepper.
Bake cod for 12-15 minutes until it flakes easily.
Sauté green beans in remaining olive oil with garlic for 5-7 minutes.
Squeeze lemon over cod and green beans.
Serve cod over farro with green beans on the side.

Nutrition: 540 calories | 42g protein | 11g fiber

Grilled Lamb Chops with Bulgur and Roasted Eggplant

Serves: 2 | Prep time: 15 minutes | Cook time: 20 minutes

Ingredients:

8 ounces lamb chops (about 4 small chops)
1 cup bulgur, uncooked
1 large eggplant, sliced
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried oregano
1 lemon, juiced
Salt and pepper to taste
Fresh mint for garnish

Instructions:

Preheat oven to 400°F (200°C).
Cook bulgur according to package directions.
Brush eggplant slices with 1 tablespoon olive oil and season with salt and pepper. Roast for 20 minutes.
Season lamb chops with garlic, rosemary, oregano, 1 tablespoon olive oil, salt, and pepper.
Grill lamb chops for 3-4 minutes per side for medium.
Toss bulgur with remaining olive oil and lemon juice.
Serve lamb chops over bulgur with roasted eggplant.
Garnish with fresh mint.

Nutrition (per serving): 580 calories | 36g protein | 12g fiber

Mediterranean Baked Salmon with Sweet Potato

Serves: 1 | Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

5 ounces salmon fillet
1 medium sweet potato
2 cups Swiss chard, chopped
2 tablespoons olive oil, divided
2 cloves garlic, minced
1 lemon, halved
1 teaspoon dried oregano
Salt and pepper to taste

Instructions:

Preheat oven to 400°F (200°C).
Pierce sweet potato with a fork and bake for 30 minutes until tender.
Season salmon with oregano, garlic, 1 tablespoon olive oil, salt, and pepper.
Bake salmon for 12-15 minutes until it flakes easily.
Sauté Swiss chard in remaining olive oil with garlic until wilted, about 3-4 minutes.
Squeeze lemon over salmon.
Serve salmon with baked sweet potato and sautéed Swiss chard.

Nutrition: 560 calories | 42g protein | 10g fiber

Grilled Sea Bass with Quinoa and Roasted Vegetables

Serves: 1 | Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

5 ounces sea bass fillet
½ cup quinoa, uncooked (yields 1 cup cooked)
1 zucchini, sliced
1 bell pepper, sliced
1 red onion, sliced
3 tablespoons olive oil, divided
2 cloves garlic, minced
1 lemon, halved
1 teaspoon dried herbs (oregano, thyme, or basil)
Salt and pepper to taste

Instructions:

Preheat oven to 425°F (220°C).
Cook quinoa according to package directions.
Toss zucchini, bell pepper, and red onion with 2 tablespoons olive oil, salt, and pepper. Roast for 20-25 minutes.
Season sea bass with garlic, herbs, remaining olive oil, salt, and pepper.
Grill or pan-sear sea bass for 4-5 minutes per side.
Squeeze lemon over fish.
Serve sea bass over quinoa with roasted vegetables.

Nutrition: 560 calories | 44g protein | 11g fiber

Snack Recipes

Apple with Almond Butter

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 medium apple, sliced
2 tablespoons almond butter

Instructions:

Slice apple into wedges.
Serve with almond butter for dipping.

Nutrition: 250 calories | 7g protein | 5g fiber

Hummus with Vegetable Sticks

Serves: 1 | Prep time: 5 minutes

Ingredients:

¼ cup hummus
1 carrot, cut into sticks
2 celery stalks, cut into sticks
½ bell pepper, cut into strips

Instructions:

Arrange vegetable sticks on a plate.
Serve with hummus for dipping.

Nutrition: 180 calories | 6g protein | 6g fiber

Mixed Nuts and Dried Figs

Serves: 1 | Prep time: 2 minutes

Ingredients:

¼ cup mixed nuts (almonds, walnuts, cashews)
2 dried figs

Instructions:

Combine nuts and figs in a small bowl or bag.
Enjoy as a portable snack.

Nutrition: 240 calories | 6g protein | 5g fiber

Edamame

Serves: 1 | Prep time: 2 minutes | Cook time: 5 minutes

Ingredients:

1 cup frozen edamame in pods
Sea salt to taste

Instructions:

Cook edamame according to package directions (usually boil for 5 minutes).
Drain and sprinkle with sea salt.
Serve warm.

Nutrition: 190 calories | 17g protein | 8g fiber

Orange and Walnuts

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 large orange
¼ cup walnuts

Instructions:

Peel and section orange.
Serve with walnuts.

Nutrition: 240 calories | 6g protein | 6g fiber

Whole Grain Crackers with Cheese

Serves: 1 | Prep time: 5 minutes

Ingredients:

6 whole grain crackers
1 ounce cheese (cheddar, gouda, or your choice), sliced
½ cup cherry tomatoes

Instructions:

Arrange crackers on a plate.
Top each with a slice of cheese.
Serve with cherry tomatoes on the side.

Nutrition: 220 calories | 10g protein | 4g fiber

Dates Stuffed with Almonds

Serves: 1 | Prep time: 5 minutes

Ingredients:

3 Medjool dates, pitted
9 whole almonds

Instructions:

Slice each date lengthwise and remove pit.
Stuff each date with 3 almonds.
Press date closed around almonds.

Nutrition: 200 calories | 4g protein | 5g fiber

Roasted Chickpeas

Serves: 4 | Prep time: 5 minutes | Cook time: 25 minutes

Ingredients:

1 can (15 oz) chickpeas, drained and rinsed
1 tablespoon olive oil
½ teaspoon cumin
½ teaspoon paprika
¼ teaspoon garlic powder
Salt to taste

Instructions:

Preheat oven to 400°F (200°C).
Pat chickpeas dry with paper towels.
Toss with olive oil and spices.
Spread on a baking sheet in a single layer.
Roast for 20-25 minutes, shaking pan halfway through, until crispy.
Let cool before serving.

Nutrition (per ½ cup serving): 140 calories | 7g protein | 6g fiber

Trail Mix

Serves: 4 | Prep time: 5 minutes

Ingredients:

1 cup mixed nuts (almonds, walnuts, cashews)
½ cup dried cranberries (no added sugar)
¼ cup dark chocolate chips

Instructions:

Mix all ingredients in a bowl.
Divide into 4 portions.
Store in airtight containers or bags.

Nutrition (per serving): 220 calories | 6g protein | 4g fiber

Pear with Pistachios

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 medium pear
¼ cup shelled pistachios

Instructions:

Slice pear.
Serve with pistachios.

Nutrition: 240 calories | 7g protein | 7g fiber

Apple Slices with Tahini

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 medium apple, sliced
2 tablespoons tahini

Instructions:

Slice apple into wedges.
Drizzle tahini over apple slices or use as a dip.

Nutrition: 230 calories | 5g protein | 6g fiber

Celery with Almond Butter and Raisins

Serves: 1 | Prep time: 5 minutes

Ingredients:

3 celery stalks
2 tablespoons almond butter
2 tablespoons raisins

Instructions:

Cut celery stalks into 3-inch pieces.
Spread almond butter in the celery grooves.
Top with raisins.

Nutrition: 240 calories | 7g protein | 5g fiber

Whole Grain Pita with Baba Ganoush

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 whole wheat pita bread
½ cup baba ganoush (store-bought or homemade)

Instructions:

Cut pita into wedges.
Serve with baba ganoush for dipping.

Nutrition: 220 calories | 8g protein | 7g fiber

Banana with Nut Butter

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 medium banana
2 tablespoons peanut or almond butter

Instructions:

Slice banana.
Serve with nut butter for dipping or spread on banana slices.

Nutrition: 260 calories | 8g protein | 5g fiber

Greek Yogurt with Nuts

Serves: 1 | Prep time: 2 minutes

Ingredients:

¾ cup plain Greek yogurt
¼ cup mixed nuts (almonds, walnuts)
1 teaspoon honey

Instructions:

Place Greek yogurt in a bowl.
Top with nuts.
Drizzle with honey.

Nutrition: 280 calories | 20g protein | 3g fiber

Cucumber Slices with Tzatziki

Serves: 1 | Prep time: 5 minutes

Ingredients:

1 large cucumber, sliced
½ cup tzatziki sauce

Instructions:

Slice cucumber into rounds.
Serve with tzatziki for dipping.

Nutrition: 140 calories | 8g protein | 3g fiber

Stuffed Dates

Serves: 1 | Prep time: 5 minutes

Ingredients:

4 Medjool dates, pitted
4 teaspoons almond butter

Instructions:

Slice each date lengthwise and remove pit.
Fill each date with 1 teaspoon almond butter.
Press date closed.

Nutrition: 220 calories | 4g protein | 6g fiber

Berries with Almonds

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 cup mixed berries (strawberries, blueberries, raspberries)
¼ cup almonds

Instructions:

Place berries in a bowl.
Serve with almonds.

Nutrition: 220 calories | 7g protein | 7g fiber

Hummus with Whole Grain Crackers

Serves: 1 | Prep time: 2 minutes

Ingredients:

¼ cup hummus
8 whole grain crackers

Instructions:

Arrange crackers on a plate.
Serve with hummus for dipping or spreading.

Nutrition: 220 calories | 8g protein | 6g fiber

Apple with Cheese

Serves: 1 | Prep time: 2 minutes

Ingredients:

1 medium apple, sliced
1 ounce cheese (cheddar, gouda, or your choice)

Instructions:

Slice apple into wedges.
Slice cheese.
Serve together.

Nutrition: 200 calories | 7g protein | 5g fiber

Mixed Nuts and Dried Apricots

Serves: 1 | Prep time: 2 minutes

Ingredients:

¼ cup mixed nuts
3 dried apricots (unsweetened)

Instructions:

Combine nuts and apricots in a small bowl.
Enjoy as a portable snack.

Nutrition: 240 calories | 6g protein | 5g fiber

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