90 High-Protein Mediterranean Recipes: A Complete Collection for Breakfast, Lunch, and Dinner

ByNick Garcia
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The Mediterranean diet is consistently recognized as one of the healthiest eating patterns globally, celebrated for its rich array of fresh produce, whole grains, healthy fats, and lean protein sources. This comprehensive collection combines 90 distinct recipes—30 for breakfast, 30 for lunch, and 30 for dinner—all designed to be high in protein while adhering to the vibrant, heart-healthy principles of Mediterranean cuisine.

A high-protein intake is crucial for satiety, muscle maintenance, and sustained energy, making this collection an invaluable resource for anyone looking to optimize their nutrition without sacrificing flavor or variety. From quick morning scrambles to satisfying midday salads and hearty evening meals, these recipes provide a complete, 30-day rotation of delicious, protein-packed Mediterranean meals.

I. 30 High-Protein Mediterranean Breakfast Recipes

These recipes are the perfect way to start your day, focusing on eggs, Greek yogurt, legumes, and whole grains to provide a substantial protein boost for sustained energy.

Part 1: Savory & Egg-Centric Mediterranean Breakfasts

1. 3-Ingredient Bell Pepper & Cheese Egg Cups

Protein: 15g per serving
Servings: 4
Prep Time: 10 mins
Total Time: 30 mins

Ingredients:

  • 4 medium bell peppers, any color
  • ¼ teaspoon salt, divided
  • ¼ teaspoon ground pepper, divided
  • 8 large eggs
  • ¼ cup shredded Mexican-style cheese blend
  • Chopped fresh cilantro for garnish (optional)

Directions:

  1. Preheat oven to 400°F. Coat a large rimmed baking sheet with cooking spray.
  2. Cut 4 bell peppers in half through the stem end. Remove ribs and seeds. Place the peppers in the pan cut-side up and sprinkle with ⅛ teaspoon each salt and pepper.
  3. Bake the peppers for 15 minutes. Remove the baking sheet from the oven and crack 1 egg into each pepper cup. Season with the remaining ¼ teaspoon each salt and pepper, then top each with ½ tablespoon cheese.
  4. Bake until the egg whites are set, 15 to 20 minutes. Sprinkle with cilantro, if desired.

2. Baked Eggs in Tomato Sauce with Kale

Protein: 21g per serving
Servings: 4
Prep Time: 10 mins
Total Time: 30 mins

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 3 10-ounce packages frozen chopped kale, thawed, drained and squeezed dry (9 cups)
  • ½ teaspoon salt, divided
  • ¼ teaspoon ground pepper, divided
  • 1 25-ounce jar low-sodium marinara sauce or 3 cups canned low-sodium tomato sauce
  • 8 large eggs

Directions:

  1. Preheat oven to 350 degrees F.
  2. Heat oil in a 10-inch cast-iron skillet or nonstick ovenproof skillet over medium heat. Add kale, season with 1/4 teaspoon salt and 1/8 teaspoon pepper, and sauté for 2 minutes. Stir in marinara (or tomato) sauce and bring to a simmer.
  3. Make 8 wells in the sauce with the back of a spoon and carefully crack an egg into each well. Season the eggs with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper.
  4. Transfer the pan to the oven and bake until the egg whites are set and the yolks are still soft, about 20 minutes.

3. Spinach & Egg Scramble with Raspberries

Protein: 18g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 1 teaspoon neutral oil, such as canola or avocado
  • 1 ½ cups baby spinach (1 1/2 ounces)
  • 2 large eggs, lightly beaten
  • Pinch of kosher salt
  • Pinch of ground pepper
  • 1 slice whole-grain bread, toasted
  • ½ cup fresh raspberries

Directions:

  1. Heat oil in a small nonstick skillet over medium-high heat. Add spinach and cook until wilted, stirring often, 1 to 2 minutes. Transfer the spinach to a plate. Wipe the pan clean, place over medium heat and add eggs. Cook, stirring once or twice to ensure even cooking, until just set, 1 to 2 minutes. Stir in the spinach, salt and pepper. Serve the scramble with toast and raspberries.

4. Breakfast Salad with Egg & Salsa Verde Vinaigrette

Protein: 16g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 3 tablespoons salsa verde, such as Frontera brand
  • 1 tablespoon plus 1 tsp. extra-virgin olive oil, divided
  • 2 tablespoons chopped cilantro, plus more for garnish
  • 2 cups mesclun or other salad greens
  • 8 blue corn tortilla chips, broken into large pieces
  • ½ cup canned red kidney beans, rinsed
  • ¼ avocado, sliced
  • 1 large egg

Directions:

  1. Whisk salsa, 1 Tbsp. oil, and cilantro in a small bowl. Toss half the mixture with mesclun (or other greens) in a shallow dinner bowl.
  2. Layer chips, beans, and avocado atop the salad.
  3. Heat the remaining 1 tsp. oil in a small nonstick skillet over medium-high heat. Add egg and fry until the white is completely cooked but the yolk is still slightly runny, about 2 minutes.
  4. Serve the egg on the salad. Drizzle with the remaining salsa vinaigrette and sprinkle with additional cilantro, if desired.

5. Avocado & Kale Omelet

Protein: 15g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 2 large eggs
  • 1 teaspoon low-fat milk
  • Pinch of salt
  • 2 teaspoons extra-virgin olive oil, divided
  • 1 cup chopped kale
  • 1 tablespoon lime juice
  • 1 tablespoon chopped fresh cilantro
  • 1 teaspoon unsalted sunflower seeds
  • Pinch of crushed red pepper
  • Pinch of salt
  • ¼ avocado, sliced

Directions:

  1. Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
  2. Toss kale with the remaining 1 teaspoon oil, lime juice, cilantro, sunflower seeds, crushed red pepper and a pinch of salt. Top the omelet with the kale salad and avocado.

6. Avocado & Smoked Salmon Omelet

Protein: 19g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 2 large eggs
  • 1 teaspoon low-fat milk
  • Pinch of salt
  • 1 teaspoon extra-virgin olive oil plus 1/2 teaspoon, divided
  • ¼ medium avocado, sliced
  • 1 ounce smoked salmon
  • 1 tablespoon chopped fresh basil

Directions:

  1. Beat eggs with milk and salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate. Top with avocado, salmon and basil. Drizzle with the remaining 1/2 teaspoon oil.

7. Avocado & Arugula Omelet

Protein: 17g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 2 large eggs
  • 1 teaspoon low-fat milk
  • ⅛ teaspoon salt, divided
  • 2 teaspoons extra-virgin olive oil, divided
  • ½ cup arugula
  • 1 teaspoon lemon juice
  • ¼ avocado, diced
  • 2 tablespoons plain whole-milk Greek yogurt

Directions:

  1. Beat eggs with milk and ⅛ teaspoon salt in a small bowl. Heat 1 teaspoon oil in a small nonstick skillet over medium heat. Add the egg mixture and cook until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Transfer to a plate.
  2. Toss arugula with the remaining 1 teaspoon oil lemon juice in a small bowl. Top the omelet with avocado, yogurt, the arugula and the remaining pinch of salt.

8. Spinach and Artichoke Frittata

Protein: 11g per serving (Note: This recipe is for 8 servings, and the protein content is still substantial for a side dish or lighter meal.)
Servings: 8
Total Time: 40 mins

Ingredients:

  • 10 large eggs
  • ¾ tsp. grated nutmeg
  • ⅔ cup grated Parmesan, divided
  • Kosher salt and pepper
  • 2 Tbsp. olive oil, divided
  • 1 12-ounce package frozen quartered artichoke hearts, thawed and patted dry
  • 4 scallions, thinly sliced
  • 2 cloves garlic, finely chopped
  • 5 oz. baby spinach

Directions:

  1. Heat oven to 400°F. In bowl, whisk eggs until no streaks remain, then whisk in nutmeg, half of cheese, and ¼ teaspoon each salt and pepper.
  2. Heat 1 ½ tablespoons oil in 10-inch cast-iron skillet on medium. Add artichokes and ½ teaspoon salt and cook, turning occasionally and adjusting heat if necessary, until golden brown, 7 to 8 minutes; transfer to plate.
  3. Add remaining ½ tablespoon oil to skillet along with scallions and cook, stirring, 30 seconds; stir in garlic, then add spinach and cover until beginning to wilt, 1 minute. Uncover and cook, stirring, until completely wilted, 1 minute.
  4. Stir in egg mixture to coat vegetables, then cook until edges begin to set, 2 minutes. Arrange artichokes on top and sprinkle with remaining cheese. Bake until golden brown and fully set, 12 minutes. Let rest 10 minutes.

9. Spinach and Lemon Hummus Egg Wraps

Protein: 18g per serving
Servings: 4
Total Time: 40 mins

Ingredients:

  • ½ cup bulgur
  • 6 large eggs
  • Kosher salt
  • ¼ cup bias-cut chives, plus ⅓ cup roughly chopped chives (from 1 ¼ bunches)
  • Nonstick cooking spray
  • 2 cups baby spinach
  • 1 ¼ cups flat-leaf parsley leaves
  • ½ tsp. ground cumin
  • ⅓ cup roasted almonds
  • 1 Tbsp. olive oil
  • ⅔ cup lemon hummus
  • 1 large heirloom tomato, very thinly sliced

Directions:

  1. Bring 1 cup water to a boil in medium saucepan. Stir in bulgur and simmer, covered, until nearly tender, 9 minutes. Remove from heat and let sit, covered, 3 minutes, then fluff with fork.
  2. Meanwhile, in food processor, pulse eggs, 3 tablespoons water, and ¼ teaspoon salt to combine. Stir in bias-cut chives. Transfer to bowl, then clean food processor.
  3. Heat 10-inch nonstick pan on medium-low. Spray lightly with nonstick spray and add one-fourth of egg mixture (about ⅓ cup), swirling to coat surface. Cook, undisturbed, until bottom just barely turns golden brown and top is set, 3 to 4 minutes. Release edges with spatula; then, using fingers, carefully grab edges and flip wrap. Cook 10 seconds. Transfer to wire rack and repeat with remaining egg mixture to make 3 more wraps.
  4. Pulse spinach, parsley, cumin, almonds, and oil in food processor until finely chopped.
  5. Spread each wrap with 2 tablespoons hummus. Top with tomato slices, bulgur, and spinach mixture. Roll up and serve.

10. Cottage Cheese Scramble with Toast

Protein: ~29g per serving
Ingredients:

  • ½ cup low-fat cottage cheese
  • 2 whole eggs
  • 1 slice sprouted grain toast

Directions:

  1. Scramble the eggs and cottage cheese together in a pan.
  2. Serve immediately with a slice of sprouted grain toast.

Part 2: Quick & Creamy Smoothies & Bowls

These recipes are perfect for busy mornings, relying on Greek yogurt, kefir, and protein powder to deliver a quick, nutrient-dense meal.

11. Berry-Kefir Smoothie

Protein: 16g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup frozen mixed berries
  • 1 cup low-fat kefir
  • 1 tablespoon chia seeds
  • 1 teaspoon honey (optional)

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

12. Chocolate-Banana Protein Smoothie

Protein: 20g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat milk
  • 1 scoop chocolate protein powder
  • 1 small frozen banana, sliced
  • 1 tablespoon unsweetened cocoa powder
  • 1 teaspoon chia seeds

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

13. Spinach-Avocado Smoothie

Protein: 18g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat milk
  • 1 scoop vanilla protein powder
  • 1 cup baby spinach
  • ½ medium avocado
  • ½ cup ice

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

14. Spinach, Peanut Butter & Banana Smoothie

Protein: 19g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat milk
  • 1 scoop vanilla protein powder
  • 1 cup baby spinach
  • 1 tablespoon peanut butter
  • ½ frozen banana, sliced

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

15. Mixed-Berry Breakfast Smoothie

Protein: 17g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat milk
  • 1 scoop vanilla protein powder
  • 1 cup frozen mixed berries
  • 1 tablespoon flax seeds

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

16. Chocolate-Peanut Butter Protein Shake

Protein: 25g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat milk
  • 1 scoop chocolate protein powder
  • 2 tablespoons peanut butter
  • ½ cup ice

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

17. Raspberry-Peach-Mango Smoothie Bowl

Protein: 16g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • ½ cup low-fat Greek yogurt
  • ½ cup frozen raspberries
  • ½ cup frozen peach slices
  • ½ cup frozen mango chunks
  • ¼ cup low-fat milk
  • Toppings: 1 tablespoon sliced almonds, 1 tablespoon chia seeds, fresh fruit

Directions:

  1. Combine yogurt, frozen fruit, and milk in a blender. Blend until thick and smooth, adding more milk if needed.
  2. Pour into a bowl and top with almonds, chia seeds, and fresh fruit.

18. Anti-Inflammatory Cherry-Spinach Smoothie

Protein: 15g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat kefir
  • 1 cup frozen dark sweet cherries
  • 1 cup baby spinach
  • 1 tablespoon ground flaxseed
  • ½ teaspoon ground ginger

Directions:

  1. Combine all ingredients in a blender. Blend until smooth.

19. Raspberry Yogurt Cereal Bowl

Protein: 18g per serving
Servings: 1
Prep Time: 5 mins
Total Time: 5 mins

Ingredients:

  • 1 cup low-fat Greek yogurt
  • ½ cup fresh raspberries
  • ¼ cup whole-grain cereal (e.g., shredded wheat)
  • 1 tablespoon chopped walnuts
  • 1 teaspoon honey (optional)

Directions:

  1. Spoon yogurt into a bowl. Top with raspberries, cereal, and walnuts. Drizzle with honey, if desired.

20. Protein Smoothie with a Side

Protein: ~30g per serving
Ingredients:

  • 1 scoop protein powder
  • ½ banana
  • ½ cup frozen berries
  • 1 cup almond milk
  • 1 boiled egg (served on the side)
  • 1 tbsp hemp seeds

Directions:

  1. Blend the protein powder, banana, frozen berries, and almond milk until smooth.
  2. Stir in the hemp seeds.
  3. Serve the smoothie with the boiled egg on the side.

Part 3: Hearty & Unique Mediterranean Dishes

These recipes offer a more substantial, unique approach to a high-protein Mediterranean breakfast, incorporating ingredients like whole-wheat naan, cottage cheese, and tofu.

21. Breakfast Naan Pizza

Protein: 17g per serving
Servings: 1
Prep Time: 10 mins
Total Time: 10 mins

Ingredients:

  • 1 whole-wheat naan
  • 2 tablespoons part-skim ricotta cheese
  • 1 tablespoon low-sodium marinara or pesto
  • ½ teaspoon lemon zest
  • 1 large egg
  • 1 tablespoon grated Parmesan cheese
  • Chopped fresh basil and ground pepper for garnish

Directions:

  1. Preheat oven to 425°F. Coat a rimmed baking sheet with cooking spray.
  2. Place naan on the prepared pan. Mix ricotta, marinara (or pesto) and lemon zest in a small bowl. Spread the mixture onto the naan, creating a well in the center. Carefully crack egg into the well. Sprinkle with Parmesan. Bake until the naan is golden, the egg white is set and the cheese is melted, 8 to 10 minutes. Garnish with basil and pepper, if desired.

22. High-Protein Oatmeal Bowl

Protein: ~31g per serving
Ingredients:

  • ½ cup oats cooked in milk
  • 1 scoop vanilla protein powder
  • 1 tbsp almond butter

Directions:

  1. Cook the oats in milk according to package directions.
  2. Stir in the vanilla protein powder and almond butter.

23. Mediterranean Breakfast Bowl

Protein: 19g per serving
Servings: 1
Total Time: 10 mins

Ingredients:

  • 2 Free Range eggs
  • 2 teaspoons white vinegar
  • 1 mini cucumber sliced
  • ½ avocado peeled and diced
  • ⅓ cup cherry tomatoes halved
  • 1 teaspoon lemon juice
  • 1 teaspoon sumac
  • Kosher salt and pepper to taste
  • 2 Tablespoons finely chopped parsley plus more for topping
  • ¼ cup hummus homemade or storebought
  • Topping ideas: toasted pine nuts, pickled red onion, parsley, dill, hot honey

Directions:

  1. Poach the eggs: Bring a large pot of water to a boil over high heat. While waiting for the water to boil, crack an egg into a fine-mesh strainer to remove loose whites for a neater poached egg. Transfer to a small bowl then repeat with the other egg. Once it’s boiling, reduce the heat to low, add the vinegar, and use a spoon to swirl the water quickly into a vortex. Drop each egg into the middle of the vortex and cook the eggs for 3 minutes.
  2. Make the salad: While the eggs cook, toss together the cucumber, avocado, tomatoes, lemon juice, sumac, parsley, salt, and pepper in your serving bowl.
  3. Assemble and serve: Push the salad to the side and add a dollop of hummus. When the eggs are done, remove with a slotted spoon, dap with a paper towel to remove excess water, and add on top of the hummus and salad. Top with toasted pine nuts, pickled onion, fresh herbs, and hot honey if desired.

24. Avocado Toast with Burrata

Protein: 18g per serving
Servings: 1
Total Time: 5 mins

Ingredients:

  • 1 slice whole-grain toast (¾ inch thick)
  • ½ large ripe avocado, thinly sliced
  • 1 teaspoon lemon juice
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon ground pepper
  • 1 ½ ounces burrata or fresh mozzarella cheese
  • 1 teaspoon finely sliced fresh basil
  • 1 teaspoon minced fresh chives
  • Pinch of Aleppo pepper

Directions:

  1. Top toast with avocado. Drizzle with lemon juice and sprinkle with salt and pepper.
  2. Top with burrata (or mozzarella), basil, chives and Aleppo pepper.

25. Tofu & Vegetable Scramble

Protein: 27g per serving
Servings: 1
Total Time: 20 mins

Ingredients:

  • 1 ½ teaspoons extra-virgin olive oil
  • 5 ounces extra-firm tofu, drained and cubed
  • 1 cup chopped vegetables, such as zucchini, mushrooms and onions
  • ½ teaspoon spice of choice, such as chili powder or ground cumin
  • Pinch of ground pepper
  • ⅓ cup canned chickpeas, rinsed
  • ¼ cup pico de gallo or salsa
  • ¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)
  • 1 dash Hot sauce and chopped cilantro to taste

Directions:

  1. Heat oil in a large nonstick skillet over medium-high heat. Add tofu, vegetables, spice and pepper; cook, stirring often, until the vegetables are softened, 5 to 7 minutes.
  2. Add chickpeas and pico de gallo (or salsa) and heat through, 1 to 2 minutes.
  3. Stir in cheese and cook until melted, 1 to 2 minutes. Top with hot sauce and cilantro, if desired.

26. Chickpea & Kale Toast

Protein: 19g per serving
Servings: 2
Total Time: 10 mins

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 8 cups chopped kale
  • 2 cloves garlic, minced
  • 1 cup rinsed no-salt-added canned chickpeas
  • Pinch of ground pepper
  • 2 slices whole-grain bread, toasted
  • ½ cup crumbled feta cheese

Directions:

  1. Heat oil in a large skillet over medium-high heat. Add kale and garlic and cook, stirring occasionally, until soft, about 4 minutes.
  2. Stir in chickpeas, salt and pepper. Evenly distribute the mixture between toast slices. Sprinkle with feta.

27. Vegan Freezer Breakfast Burritos

Protein: 17g per serving
Servings: 8
Total Time: 1 hr 15 mins

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, chopped
  • 1 red bell pepper, chopped
  • 1 (14 ounce) package extra-firm tofu, crumbled
  • 1 teaspoon turmeric
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 (15 ounce) can black beans, rinsed and drained
  • 8 whole-wheat tortillas (10-inch)
  • 1 cup salsa

Directions:

  1. Heat oil in a large skillet over medium heat. Add onion and bell pepper; cook until softened, about 5 minutes.
  2. Add crumbled tofu, turmeric, salt, and pepper. Cook, stirring, until heated through, about 5 minutes. Stir in black beans.
  3. Spoon about ½ cup of the tofu mixture onto the center of each tortilla. Top with 2 tablespoons salsa. Fold in the sides of the tortilla, then roll up tightly.
  4. Wrap each burrito in foil and freeze. To reheat, bake in a 350°F oven for 30-40 minutes, or microwave for 2-3 minutes.

28. High-Protein Yogurt Bowl

Protein: 25g per serving
Ingredients:

  • 1 cup plain Greek yogurt (2% or full-fat)
  • 1 tablespoon chia seeds
  • ½ cup mixed berries
  • 1 tablespoon chopped walnuts
  • Drizzle of honey (optional)

Directions:

  1. Combine Greek yogurt and chia seeds in a bowl. Let sit for 5 minutes to allow chia seeds to absorb moisture.
  2. Top with mixed berries and walnuts. Drizzle with honey, if desired.

29. Savory Cottage Cheese Bowl

Protein: 28g per serving
Ingredients:

  • 1 cup low-fat cottage cheese
  • ½ cup chopped cucumber
  • ½ cup chopped tomato
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon extra-virgin olive oil
  • Pinch of salt and pepper

Directions:

  1. Combine cottage cheese, cucumber, tomato, and dill in a bowl.
  2. Drizzle with olive oil and season with salt and pepper.

30. Protein-Packed Breakfast Sandwich

Protein: ~30g per serving
Ingredients:

  • 2 scrambled eggs
  • 2 oz turkey bacon
  • 1 slice cheddar cheese
  • 1 whole wheat English muffin

Directions:

  1. Scramble the eggs.
  2. Cook the turkey bacon.
  3. Assemble the sandwich on the English muffin with the eggs, turkey bacon, and cheese.

II. 30 High-Protein Mediterranean Lunch Recipes

These recipes are designed to be satisfying, portable, and easy to prepare, ensuring you stay energized and focused through the afternoon.

I. Hearty Salads & Bowls (Protein-Packed & Meal-Prep Friendly)

1. Black Bean–Quinoa Bowl

Protein: 20g per serving
Ingredients: ¾ cup canned black beans, ⅔ cup cooked quinoa, ¼ cup hummus, 1 tablespoon lime juice, ¼ medium avocado, 3 tablespoons pico de gallo, 2 tablespoons chopped fresh cilantro.
Directions: Combine beans and quinoa. Stir hummus and lime juice, thinning with water for a dressing. Drizzle over the bowl. Top with avocado, pico de gallo, and cilantro.

2. Salmon-Stuffed Avocados

Protein: 23g per serving
Ingredients: ½ cup nonfat plain Greek yogurt, ½ cup diced celery, 2 tablespoons chopped fresh parsley, 1 tablespoon lime juice, 2 teaspoons mayonnaise, 1 teaspoon Dijon mustard, ⅛ teaspoon salt, ⅛ teaspoon pepper, 2 (5 ounce) cans salmon, 2 avocados, chopped chives.
Directions: Combine yogurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper. Add flaked salmon. Halve avocados, remove pits, and mix a tablespoon of the scooped-out flesh into the salmon mixture. Fill each avocado half with the salmon mixture. Garnish with chives.

3. Meal-Prep Chili-Lime Chicken Bowls

Protein: 29g per serving
Ingredients: 1 cup cooked quinoa, 1 cup cooked brown rice, 1 cup julienned jicama, 1 cup frozen corn, 1 cup pico de gallo, 1 avocado, ½ cup chopped fresh cilantro, lime wedges, hot sauce.
Directions: Combine quinoa and rice; divide among 4 containers. Top with cooked chicken, jicama, corn, pico de gallo, and cilantro. Serve with diced avocado, lime wedges, and hot sauce.

4. Green Goddess Salad with Shrimp

Protein: 22g per serving
Ingredients: ½ avocado, ¾ cup nonfat buttermilk, 2 tablespoons chopped fresh herbs (tarragon, sorrel, chives), 2 teaspoons tarragon vinegar, 1 teaspoon anchovy paste, 8 cups green leaf lettuce, 12 ounces cooked shrimp, ½ cucumber, 1 cup cherry tomatoes, 1 cup canned chickpeas, 1 cup canned artichoke hearts, ½ cup chopped celery.
Directions: Puree avocado, buttermilk, herbs, vinegar, and anchovy paste for the dressing. Divide lettuce among plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts, and celery. Drizzle with dressing.

5. Stuffed Sweet Potato with Hummus Dressing

Protein: 21g per serving
Ingredients: 1 large sweet potato, ¾ cup chopped kale, 1 cup canned black beans, ¼ cup hummus, 2 tablespoons water.
Directions: Microwave sweet potato until cooked (7-10 mins). Wilt kale in a saucepan, then add beans and heat through. Split the sweet potato and top with the kale and bean mixture. Combine hummus and water for a dressing and drizzle over the top.

6. Spinach Salad with Quinoa, Chicken & Fresh Berries

Protein: 23g per serving
Ingredients: 3 cups fresh baby spinach, 1 cup cooked quinoa, ⅔ cup chopped cooked chicken breast, ½ cup fresh blueberries or sliced strawberries, ½ ounce crumbled feta cheese, 2 tablespoons sliced almonds, 2 tablespoons extra-virgin olive oil, 1 tablespoon white wine vinegar, ¼ teaspoon Dijon mustard, ½ teaspoon honey, ½ teaspoon kosher salt.
Directions: Layer spinach, quinoa, and chicken in containers. Top with berries, feta, and almonds. Whisk oil, vinegar, mustard, honey, and salt for dressing. Drizzle over just before serving.

7. Vegan Burrito Bowls with Cauliflower Rice

Protein: 15g per serving
Ingredients: 1 recipe Tofu Crumbles, 1 (12 ounce) package frozen riced cauliflower, 4 teaspoons olive oil, 1 teaspoon no-salt-added taco seasoning, 1 cup thinly sliced red cabbage, 1 cup diced avocado, ½ cup pico de gallo or salsa, ¼ cup chopped fresh cilantro.
Directions: Prepare Tofu Crumbles. Cook riced cauliflower and toss with oil and taco seasoning. Divide cauliflower among 4 containers. Top with Tofu Crumbles, cabbage, avocado, pico de gallo, and cilantro.

8. Mason Jar Power Salad with Chickpeas & Tuna

Protein: 26g per serving
Ingredients: 3 cups chopped kale, 2 tablespoons honey-mustard vinaigrette, 1 2.5-ounce pouch tuna in water, ½ cup rinsed canned chickpeas, 1 carrot, peeled and shredded.
Directions: Toss kale and dressing. Layer in a 1-quart mason jar: dressed kale, then tuna, chickpeas, and shredded carrot. To serve, empty into a bowl and toss.

9. Turmeric Rice Bowl with Garam Masala Root Vegetables & Chickpeas

Protein: 16g per serving
Ingredients: (Rice) 1 ¼ cups water, ½ cup brown basmati rice, ¼ cup raisins, 1 tsp olive oil, ½ tsp turmeric, ⅛ tsp salt. (Veggies/Chickpeas) 2 tbsp coconut oil, 1 can chickpeas, 1 tsp garam masala, 1 tsp sugar, ¼ tsp salt/pepper, 2 tbsp lemon juice, 2 tbsp yogurt/tahini.
Directions: Cook rice with spices. Sauté chickpeas until crispy, add garam masala, then add roasted root vegetables. Serve over rice, topped with yogurt/tahini.

10. Chickpea & Sweet Potato Grain Bowls

Protein: 18g per serving
Ingredients: 1 cup whole-grain sorghum/farro, 2 medium sweet potatoes, 6 tbsp olive oil, 1 tsp smoked paprika, 1 tsp ground coriander, ½ tsp onion powder, 1 can chickpeas, ¾ tsp salt, ½ cup Greek yogurt, 3 tbsp water, 3 tbsp lemon juice, 1 tbsp tahini, 1 tsp Dijon mustard, 3 cups spring mix, ½ avocado, ½ cup feta.
Directions: Cook grain. Roast sweet potatoes and chickpeas with spices and oil. Whisk yogurt, water, lemon juice, tahini, and mustard for dressing. Toss greens and grain with dressing. Top with roasted vegetables, avocado, and feta.

11. Mediterranean High Protein Bowl (50g Protein)

Protein: 50g per serving
Ingredients: 1/2 cup low-fat cottage cheese, 4 oz cooked chicken breast, 1/4 avocado, 1/4 cup cucumbers, 1/4 cup cherry tomatoes, 4 Kalamata olives, 1/3 cup shelled edamame, 1/4 cup bell peppers, olive oil spray, 1/4 lemon, fresh herbs, salt and pepper.
Directions: Place cottage cheese and chicken in a bowl. Top with all vegetables, olives, and feta. Spray with olive oil and drizzle with lemon juice.

12. Mediterranean Plant Protein Power Bowl

Protein: 20g per serving
Ingredients: 1 cup uncooked quinoa, 2 cups vegetable broth, 2 cups spinach, 1/2 cup cherry tomatoes, 1/4 cup kalamata olives, 1/4 cup hummus, 1/2 cucumber, 1/4 red onion, 2 tbsp olive oil, 1/2 lemon juiced, 1 tsp red wine vinegar, dill.
Directions: Cook quinoa in broth. Combine cooked quinoa, spinach, vegetables, olives, and hummus. Drizzle with olive oil, lemon juice, and red wine vinegar.

13. Tuna & White Bean Salad

Protein: 24g per serving
Ingredients: 1 (5 ounce) can tuna, 1 (15 ounce) can cannellini beans, ½ cup chopped celery, ¼ cup chopped red onion, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon mustard, salt and pepper.
Directions: Combine tuna, beans, celery, and red onion. Whisk oil, vinegar, and mustard for dressing. Toss salad with dressing.

14. Tuna & Olive Spinach Salad

Protein: 25g per serving
Ingredients: 3 cups spinach, 1 (5 ounce) can tuna, ¼ cup Kalamata olives, ¼ cup chopped red onion, 2 tbsp pine nuts, 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper.
Directions: Combine spinach, tuna, olives, red onion, and pine nuts. Whisk oil and lemon juice for dressing. Toss and serve.

15. Mediterranean Tuna Antipasto Salad

Protein: 28g per serving
Ingredients: 1 (5 ounce) can tuna, 1 cup mixed greens, ½ cup chopped bell pepper, ¼ cup artichoke hearts, ¼ cup Kalamata olives, 2 tbsp feta cheese, 2 tbsp Italian vinaigrette.
Directions: Combine all ingredients in a bowl. Toss with vinaigrette and serve.

16. Couscous & Chickpea Salad

Protein: 17g per serving
Ingredients: 1 cup cooked whole-wheat couscous, 1 cup canned chickpeas, ½ cup chopped cucumber, ½ cup chopped tomato, ¼ cup chopped red onion, 2 tbsp chopped parsley, 2 tbsp olive oil, 1 tbsp lemon juice, salt and pepper.
Directions: Combine all ingredients. Whisk oil and lemon juice for dressing. Toss and serve.

17. Creamy Pesto Chicken Salad with Greens

Protein: 35g per serving
Ingredients: 1 cup chopped cooked chicken, 2 tbsp Greek yogurt, 1 tbsp pesto, 1 tbsp chopped celery, 1 tsp lemon juice, salt and pepper, 2 cups mixed greens.
Directions: Combine chicken, yogurt, pesto, celery, and lemon juice. Season. Serve over mixed greens.

II. Wraps, Sandwiches & Toast (Quick & Convenient)

18. Fish Taco Wraps

Protein: 32g per serving
Ingredients: 1 pound skinless halibut fillets, olive oil spray, 1 teaspoon ancho chili powder, ¼ cup light sour cream, ¼ cup fruit salsa, 2 cups coleslaw mix, 4 whole-grain flour tortillas, lime wedges.
Directions: Broil halibut with chili powder until flaky. Mix sour cream and salsa, then toss with coleslaw mix. Divide cabbage mixture among tortillas, top with flaked fish, and roll up. Serve with lime wedges.

19. High-Protein Tuna & Chickpea Salad Sandwich

Protein: 23g per serving
Ingredients: 1 (5 ounce) can tuna, ½ cup canned chickpeas, 2 tablespoons chopped red onion, 1 tablespoon chopped fresh parsley, 1 tablespoon mayonnaise, 1 tablespoon Dijon mustard, 1 teaspoon lemon juice, ⅛ teaspoon salt, ⅛ teaspoon pepper, 2 slices whole-wheat bread.
Directions: Mash chickpeas and tuna. Stir in red onion, parsley, mayonnaise, mustard, lemon juice, salt, and pepper. Spread onto whole-wheat bread.

20. Cheese Quesadillas with Peppers & Onions

Protein: 15g per serving
Ingredients: 4 8-inch whole-wheat tortillas, 1 ½ cups shredded Monterey Jack cheese, 1 cup Sautéed Peppers & Onions, ½ cup guacamole, 4 tablespoons salsa.
Directions: Spread peppers and onions on half of each tortilla, top with cheese, and fold. Cook on a griddle until golden and cheese is melted. Cut into wedges and serve with guacamole and salsa.

21. Avocado Toast with Burrata

Protein: 18g per serving
Ingredients: 1 slice whole-grain toast, ½ large ripe avocado, 1 teaspoon lemon juice, ⅛ teaspoon salt, ⅛ teaspoon pepper, 1 ½ ounces burrata or fresh mozzarella cheese, 1 teaspoon fresh basil, 1 teaspoon fresh chives, pinch of Aleppo pepper.
Directions: Top toast with sliced avocado. Drizzle with lemon juice and sprinkle with salt and pepper. Top with burrata, basil, chives, and Aleppo pepper.

22. Cucumber & Tomato Sandwich

Protein: 13g per serving
Ingredients: 2 ounces cream cheese, 1 tablespoon Greek yogurt, 1 tablespoon chopped chives, 1 tablespoon chopped dill, ¼ teaspoon pepper, 2 slices whole-wheat bread, ⅓ cup sliced English cucumber, 1 small tomato, ⅛ teaspoon salt.
Directions: Mix cream cheese, yogurt, chives, dill, and pepper. Spread on both slices of bread. Layer cucumber and tomato on one slice, sprinkle with salt and remaining pepper. Top with the other slice.

23. Gut-Friendly Veggie Sandwich

Protein: 23g per serving
Ingredients: 2 tbsp Greek yogurt, 2 tbsp cream cheese, 1½ tbsp basil pesto, 2 slices sprouted whole-wheat bread (toasted), 1 small garlic clove, ½ cup thawed artichoke hearts, ½ cup shaved asparagus, 1 tbsp olive oil, 2 pickled cherry peppers, 1 tsp pepper brine, 1 small heirloom tomato, ½ cup spring mix.
Directions: Mix yogurt, cream cheese, and pesto. Rub toast with garlic. Spread yogurt mixture on toast. Toss artichoke and asparagus with oil and pepper brine. Layer tomato, artichoke mixture, spring mix, and peppers on one slice. Top with the other slice.

III. Soups & Warm Meals (Comforting & Satisfying)

24. Chicken Fajita Soup

Protein: 25g per serving
Ingredients: 1 tbsp olive oil, 1 cup chopped yellow onion, 1 cup chopped red bell pepper, 1 cup chopped yellow bell pepper, 1½ tbsp minced garlic, 2½ tsp chili powder, 1½ tsp ground cumin, 1 tsp smoked paprika, ½ tsp dried oregano, ½ tsp salt, 4 cups chicken broth, 2 cans fire-roasted diced tomatoes, 1 can black beans, ⅓ cup fresh cilantro, 2 tbsp lime juice, 2 cups shredded rotisserie chicken, 3 tbsp reduced-fat sour cream, 6 tbsp tricolor tortilla strips, 1 avocado.
Directions: Sauté vegetables and spices. Stir in broth, tomatoes, beans, cilantro, and lime juice; simmer for 20 minutes. Stir in chicken and simmer for 5 minutes. Ladle into bowls and top with sour cream, tortilla strips, and avocado.

25. Chicken & Cabbage Soup with Pesto

Protein: 32g per serving
Ingredients: 2 tbsp olive oil, 1 cup sliced carrot, 4 cups chopped green cabbage, 1 cup sliced leek, 1 tbsp chopped garlic, 6 cups chicken broth, 1 can butter beans, 1 tsp salt, 1 pound boneless, skinless chicken breasts, 1 tbsp white-wine vinegar, 6 tbsp pesto.
Directions: Sauté carrot, cabbage, and leek. Add garlic, broth, beans, and salt; bring to a boil. Reduce heat, stir in chicken, and simmer until cooked. Stir in vinegar. Serve with a dollop of pesto.

26. Sticky Sesame Tofu & Broccoli

Protein: 21g per serving
Ingredients: 1 (14 ounce) package extra-firm tofu, 2 tbsp cornstarch, 1 tbsp sesame seeds, 1 tbsp olive oil, 1 tsp sesame oil, 1 tbsp soy sauce, 1 tbsp honey, 1 tsp rice vinegar, 1 tsp grated ginger, 1 clove garlic, 1 head broccoli, 1 cup cooked brown rice.
Directions: Press and cube tofu. Toss with cornstarch and sesame seeds. Pan-fry until golden. Sauté broccoli. Whisk sauce ingredients (sesame oil, soy sauce, honey, vinegar, ginger, garlic). Toss tofu and broccoli with sauce. Serve over brown rice.

27. Roasted Broccoli & Kimchi Rice Bowl

Protein: 25g per serving
Ingredients: 1 (14-ounce) package extra-firm tofu, 2 tbsp cornstarch, 2 tbsp sesame seeds, 3 tbsp neutral oil, 1½ tsp gochugaru, 1 large head broccoli, 1 cup kimchi, ½ tsp salt, ½ cup plain yogurt, 3 tbsp mayonnaise, 2 tsp sesame oil, 2 tsp rice vinegar, ¼ tsp grated ginger, 1 clove garlic, 4 cups cooked brown rice, 1 cup shelled edamame, ½ cup scallions.
Directions: Toss tofu and broccoli separately with oil and spices. Roast until crispy. Whisk yogurt, mayonnaise, sesame oil, vinegar, ginger, and garlic for dressing. Divide rice among bowls. Top with tofu, broccoli, edamame, kimchi, and scallions. Drizzle with dressing.

28. Chicken with Spinach & Tomato Orzo Salad

Protein: 28g per serving
Ingredients: 1 cup cooked orzo, 1 cup chopped cooked chicken, 1 cup cherry tomatoes, 1 cup spinach, ½ cup crumbled feta, 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp dried oregano, salt and pepper.
Directions: Combine orzo, chicken, tomatoes, spinach, and feta. Whisk oil, lemon juice, oregano, salt, and pepper for dressing. Toss salad with dressing and serve.

29. Coriander-&-Lemon-Crusted Salmon with Asparagus Salad & Poached Egg

Protein: 30g per serving
Ingredients: 4 ounces salmon fillet, 1 tsp ground coriander, ½ tsp lemon zest, 1 tbsp olive oil, 1 cup asparagus spears, 1 cup mixed greens, 1 poached egg, 1 tbsp lemon vinaigrette.
Directions: Rub salmon with coriander and zest; pan-fry. Blanch asparagus. Toss greens and asparagus with vinaigrette. Top with salmon and a poached egg.

30. Mozzarella, Basil & Zucchini Frittata

Protein: 20g per serving
Ingredients: 4 eggs, 2 egg whites, ¼ cup milk, ½ cup shredded zucchini, ¼ cup chopped basil, 2 ounces fresh mozzarella, 1 tbsp olive oil, salt and pepper.
Directions: Sauté zucchini. Whisk eggs, egg whites, milk, basil, salt, and pepper. Pour over zucchini in an oven-safe skillet. Top with mozzarella. Bake until set.

III. 30 High-Protein Mediterranean Dinner Recipes

These recipes offer a variety of satisfying, nutrient-dense meals, with options spanning seafood, poultry, and vegetarian dishes.

I. Seafood-Focused Dinners

1. Shrimp Pasta Salad

Protein: 25g per serving
Servings: 6
Total Time: 1 hr

Ingredients:

  • 1 pound large raw shrimp, peeled and deveined
  • 8 ounces fresh asparagus, trimmed and cut into 1½-inch pieces
  • ½ teaspoon ground pepper
  • ¼ teaspoon salt
  • 12 ounces whole-wheat farfalle
  • ½ cup thinly sliced shallots
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons chopped fresh flat-leaf parsley, plus more for garnish
  • ½ cup mayonnaise
  • 2 tablespoons lemon juice
  • 2 teaspoons minced garlic
  • 1 teaspoon Dijon mustard
  • 1 teaspoon Worcestershire sauce
  • Lemon wedges

Directions:

  1. Roast Shrimp and Asparagus: Preheat oven to 400°F. Spread shrimp and asparagus on a baking sheet; sprinkle with pepper and salt. Roast until shrimp are opaque (8-10 minutes). Let cool.
  2. Cook Pasta: Cook whole-wheat farfalle according to package directions. Drain and rinse with cold water.
  3. Make Dressing: Whisk mayonnaise, lemon juice, garlic, mustard, and Worcestershire in a small bowl.
  4. Assemble: Combine the shrimp-asparagus mixture, pasta, shallots, Parmesan, and parsley in a large bowl. Add dressing and toss to coat. Refrigerate for at least 30 minutes. Serve with lemon wedges.

2. Sautéed Striped Bass with Lemon and Herb Sauce

Protein: 26g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 4 (5 ounce) skin-on striped bass fillets, patted dry
  • ¼ teaspoon black pepper
  • 1 teaspoon kosher salt, divided
  • 1 lemon, halved lengthwise
  • 3 tablespoons olive oil
  • 2 tablespoons dry white wine
  • 2 tablespoons cold unsalted butter
  • 2 tablespoons chopped fresh parsley

Directions:

  1. Prep Fish: Sprinkle fillets with pepper and ¾ teaspoon salt; let stand 20 minutes.
  2. Sear: Heat a large nonstick skillet over medium-high. Add lemon halves, cut sides down, and cook until lightly charred (about 5 minutes). Add olive oil, and place fillets, skin sides down, in skillet with lemon. Cook until skin begins to brown and fish is almost fully opaque (5-7 minutes). Flip and cook 1 minute. Transfer fish and lemons to plates. Wipe skillet clean.
  3. Sauce: Reduce heat to medium-low, and add wine, remaining ¼ teaspoon salt, and butter. Whisk as butter melts to emulsify. Spoon sauce over fillets. Sprinkle with parsley, and serve with a charred lemon wedge.

3. Baked Halibut with Brussels Sprouts & Quinoa

Protein: 30g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 1 pound Brussels sprouts, trimmed and sliced
  • 1 medium fennel bulb, trimmed and cut into strips
  • 1 tablespoon plus 1 teaspoon olive oil, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 (1 pound) halibut fillet, cut into 4 portions
  • 4 cloves garlic, minced, divided
  • 3 tablespoons lemon juice
  • 2 tablespoons unsalted butter, melted
  • 2 cups cooked quinoa
  • ¼ cup chopped sun-dried tomatoes
  • ¼ cup chopped pitted Kalamata olives
  • 2 tablespoons chopped fresh Italian parsley or fennel fronds

Directions:

  1. Prep: Preheat oven to 400°F. Toss Brussels sprouts and fennel with 1 Tbsp oil, ¼ tsp salt, and ¼ tsp pepper. Spread on a baking sheet and bake for 20-25 minutes.
  2. Bake Halibut: Place halibut on a separate baking sheet. Top with half the garlic, remaining salt and pepper. Drizzle with half of the lemon juice/butter mixture. Bake for 12-15 minutes.
  3. Quinoa: Combine quinoa, remaining 1 tsp oil, sun-dried tomatoes, olives, and parsley.
  4. Finish: Add remaining garlic to the lemon-butter mixture. Pour over the vegetables and bake for 1 minute more. Serve halibut and vegetables with the quinoa mixture.

4. Salmon Rice Bowl

Protein: 18g per serving
Servings: 2
Total Time: 25 mins

Ingredients:

  • 4 ounces salmon, preferably wild
  • 1 teaspoon avocado oil
  • ⅛ teaspoon kosher salt
  • 1 cup instant brown rice
  • 1 cup water
  • 2 tablespoons mayonnaise
  • 1 ½ teaspoons Sriracha
  • 1 ½ teaspoons 50%-less-sodium tamari
  • 1 teaspoon mirin
  • ½ teaspoon freshly grated ginger
  • ¼ teaspoon crushed red pepper
  • ⅛ teaspoon kosher salt
  • ½ ripe avocado, chopped
  • ½ cup chopped cucumber
  • ¼ cup spicy kimchi
  • 12 (4 inch) sheets nori (roasted seaweed)

Directions:

  1. Bake Salmon: Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until the salmon flakes easily with a fork, 8 to 10 minutes.
  2. Prep Sauce & Rice: Cook rice according to package directions. Mix mayonnaise and Sriracha in a small bowl. Whisk tamari, mirin, ginger, crushed red pepper and salt in another small bowl.
  3. Assemble: Divide the rice between 2 bowls. Top with salmon, avocado, cucumber and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Serve with nori.

5. One-Pot Garlicky Shrimp & Broccoli

Protein: 25g per serving
Servings: 4
Total Time: 20 mins

Ingredients:

  • 3 tablespoons extra-virgin olive oil, divided
  • 6 medium cloves garlic, sliced, divided
  • 4 cups small broccoli florets
  • ½ cup diced red bell pepper
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 1 pound peeled and deveined raw shrimp (21-30 count)
  • 2 teaspoons lemon juice, plus more to taste

Directions:

  1. Cook Veggies: Heat 2 tablespoons oil in a large pot over medium heat. Add half the garlic and cook until beginning to brown, about 1 minute. Add 4 cups broccoli, ½ cup bell pepper and ¼ teaspoon each salt and pepper. Cover and cook, stirring once or twice and adding 1 tablespoon water if the pot is too dry, until the vegetables are tender, 3 to 5 minutes. Transfer to a bowl and keep warm.
  2. Cook Shrimp: Increase heat to medium-high and add the remaining 1 tablespoon oil to the pot. Add the remaining garlic and cook until beginning to brown, about 1 minute. Add 1 pound of shrimp and the remaining ¼ teaspoon each salt and pepper; cook, stirring, until the shrimp are just cooked through, 3 to 5 minutes. Return the broccoli mixture to the pot along with 2 teaspoons lemon juice and stir to combine.

6. Salmon with Potatoes & Horseradish Sauce

Protein: 37g per serving
Servings: 4
Total Time: 20 mins

Ingredients:

  • 3 tablespoons neutral oil, such as canola or avocado, divided
  • 1 pound baby red potatoes, cut into 1/4-in.-thick slices
  • ½ cup water
  • 1 teaspoon kosher salt, divided
  • ¾ teaspoon black pepper, divided
  • 4 (6-oz.) skin-on salmon fillets (1 in. thick)
  • ½ cup light sour cream
  • 2 tablespoons chopped fresh dill
  • 1 tablespoon creamy prepared horseradish

Directions:

  1. Cook Potatoes: Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high. Add potatoes; cook 8 minutes or until golden, stirring occasionally. Add 1/2 cup water; bring to a boil. Reduce heat and simmer, partially covered, 8 minutes or until potatoes are tender. Sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper.
  2. Cook Salmon: Meanwhile, heat remaining 1 1/2 tablespoons oil in a large skillet over high. Sprinkle salmon with remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Add salmon to pan; cook 4 minutes on each side or until desired degree of doneness.
  3. Make Sauce & Serve: Combine sour cream, dill and horseradish in a bowl. Serve with salmon and potatoes.

7. Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

Protein: 32g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 1 pound large shrimp, peeled and deveined
  • 1 tablespoon finely chopped chipotle chile in adobo
  • 3 tablespoons avocado oil, divided
  • 1 avocado, pitted and peeled
  • ½ cup roughly chopped cilantro, plus 2 tablespoons , divided
  • 4 tablespoons low-fat plain yogurt
  • 1 tablespoon lime juice
  • ½ teaspoon salt, divided
  • ¾ teaspoon ground cumin, divided
  • ¾ teaspoon garlic powder, divided
  • 4 cups cauliflower rice
  • 4 scallions, sliced
  • 2 tablespoons water
  • 1 cup canned no-salt-added black beans, rinsed and warmed
  • 1 cup fresh or frozen corn kernels, warmed
  • Lime wedges for serving

Directions:

  1. Prep Shrimp: Stir shrimp, chipotle and 1 tablespoon oil together in a medium bowl. Set aside.
  2. Make Crema: Place avocado, 1/2 cup cilantro, yogurt, lime juice and 1/8 teaspoon salt in a mini food processor. Process until mostly smooth.
  3. Cook Shrimp & Rice: Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the shrimp and cook until just cooked through, about 4 minutes. Transfer to a bowl and cover to keep warm. Add the remaining 1 tablespoon oil, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder and 1/4 teaspoon salt. Stir to combine. Add cauliflower rice, scallions and water. Cook, stirring, until tender, about 5 minutes.
  4. Assemble: Combine beans with the remaining 1/4 teaspoon cumin, 1/4 teaspoon garlic powder and 1/8 teaspoon salt in a small bowl. Combine corn and the remaining 2 tablespoons cilantro in another small bowl. To serve, divide the cauliflower mixture among 4 bowls. Top with the shrimp, beans, corn and avocado crema.

8. Easy Baked Fish Fillets

Protein: 34g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 1½ pounds cod
  • Cooking spray
  • 1 tablespoon fresh lime juice
  • 1 tablespoon light mayonnaise
  • ⅛ teaspoon onion powder
  • ⅛ teaspoon black pepper
  • ½ cup fresh breadcrumbs
  • 1½ tablespoons butter or stick margarine, melted
  • 2 tablespoons chopped fresh parsley

Directions:

  1. Prep: Preheat oven to 425°.
  2. Bake: Place fish in an 11 x 7-inch baking dish coated with cooking spray. Combine lime juice, mayonnaise, onion powder, and pepper in a small bowl, and spread over fish. Sprinkle with breadcrumbs; drizzle with butter. Bake at 425° for 20 minutes or until fish flakes easily when tested with a fork. Sprinkle with parsley.

9. Seared Scallops with Lemon-Basil Sauce

Protein: 26g per serving
Servings: 4
Total Time: 20 mins

Ingredients:

  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1 pound sea scallops
  • ¼ teaspoon salt, divided
  • ¼ teaspoon black pepper, divided
  • 3 teaspoons butter, divided
  • ¼ cup dry white wine
  • 2 tablespoons water
  • ½ teaspoon cornstarch
  • 1 tablespoon finely chopped fresh basil

Directions:

  1. Prep: Finely grate lemon rind, reserving 1/4 teaspoon. Squeeze lemon, reserving 2 tablespoons juice. Pat scallops dry.
  2. Sear Scallops: Sprinkle scallops with 1/8 teaspoon each salt and pepper. Melt 2 teaspoons butter in a large nonstick skillet over medium heat. Add scallops; cook 3 to 4 minutes on each side or until done. Remove scallops; keep warm.
  3. Make Sauce: Add wine and reserved lemon juice to pan, and bring to a boil. Simmer 2 minutes, stirring to loosen browned bits. Combine water and cornstarch; add to pan. Cook, stirring, 2 minutes or until sauce begins to thicken. Add reserved lemon rind, remaining 1 teaspoon butter, remaining 1/8 teaspoon each salt and pepper and basil. Remove from heat.
  4. Serve: Serve sauce over scallops.

10. Shrimp Paella

Protein: 26g per serving
Servings: 4
Total Time: 45 mins

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 1 cup chopped red bell pepper
  • 2 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • ½ teaspoon saffron threads
  • 1 cup Arborio rice
  • 2 cups reduced-sodium chicken broth
  • 1 (14.5 ounce) can diced tomatoes, undrained
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 pound large shrimp, peeled and deveined
  • ½ cup frozen peas
  • ¼ cup chopped fresh parsley

Directions:

  1. Sauté: Heat oil in a large skillet or paella pan over medium-high heat. Add onion and bell pepper; cook until tender, about 5 minutes. Add garlic, paprika, and saffron; cook 1 minute.
  2. Simmer: Stir in rice, broth, and tomatoes. Bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
  3. Finish: Stir in salt, pepper, shrimp, and peas. Cover and cook until shrimp are opaque and rice is tender, about 5-7 minutes. Stir in parsley and serve.

II. Poultry-Focused Dinners

11. Goddess Veggie Bowls with Chicken

Protein: 51g per serving
Servings: 4
Total Time: 4 hrs 45 mins (includes marinating time)

Ingredients:

  • ½ cup low-fat buttermilk
  • ½ cup low-fat plain Greek yogurt
  • ¼ cup lightly packed fresh flat-leaf parsley
  • 1 tablespoon chopped fresh chives
  • 1 tablespoon lemon juice plus 2 tsp. lemon zest, divided
  • 1 clove garlic, peeled
  • 1 ¼ pounds chicken tenders
  • 1 ⅓ cups water
  • ⅔ cup quinoa, rinsed
  • ⅛ teaspoon salt
  • 4 cups lacinato (dinosaur) kale, stems trimmed, thinly sliced
  • ½ medium cucumber, sliced
  • 2 bell peppers, preferably 1 red and 1 orange or yellow, diced
  • 1 pint cherry tomatoes, halved if large
  • 1 avocado, cubed or sliced
  • ½ cup shredded sharp Cheddar cheese
  • ¼ cup sliced almonds, toasted

Directions:

  1. Marinate Chicken: Combine buttermilk, yogurt, parsley, chives, lemon juice, and garlic in a food processor and blend until smooth. Reserve ½ cup for dressing. Pour the remaining mixture into a large, sealable plastic bag and add chicken tenders. Marinate in the refrigerator for at least 4 hours (and up to 6 hours).
  2. Cook Quinoa: Combine water and quinoa in a medium saucepan; bring to a boil. Reduce heat, cover, and simmer until tender (13-15 minutes). Drain, add lemon zest and salt; fluff.
  3. Cook Chicken: Preheat broiler. Remove chicken from marinade and place on a prepared baking sheet. Broil, flipping once, until cooked through (8-12 minutes).
  4. Assemble: Add kale and ¼ cup of the reserved dressing to the quinoa; stir. Divide the quinoa mixture among 4 bowls. Top with cucumber, bell peppers, tomatoes, and chicken. Drizzle the remaining ¼ cup dressing. Top with avocado, cheese, and almonds.

12. Honey-Garlic Chicken Thighs with Carrots & Broccoli

Protein: 49g per serving
Servings: 4
Total Time: 1 hr 15 mins

Ingredients:

  • ⅓ cup honey
  • 1½ tablespoons reduced-sodium soy sauce or tamari
  • 4 cloves garlic, minced (about 1½ tablespoons)
  • 1 tablespoon cider vinegar
  • ¼ teaspoon crushed red pepper
  • 8 (5 ounce) bone-in, skin-on chicken thighs
  • 1 pound small carrots, sliced into ½-inch pieces
  • 2 tablespoons olive oil, divided
  • 4 cups broccoli florets (about 1 pound)
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • 1 teaspoon cornstarch
  • 1 teaspoon water

Directions:

  1. Marinate: Whisk honey, soy sauce, garlic, vinegar, and red pepper. Place chicken and half of the honey mixture in a bag; marinate for at least 30 minutes (up to 2 hours). Reserve the remaining honey mixture.
  2. Roast (Part 1): Preheat oven to 400˚F. Line a baking sheet with foil. Remove chicken from marinade and arrange on one side. Toss carrots with 1 tbsp oil and spread on the other side. Roast for 15 minutes.
  3. Roast (Part 2): Toss broccoli with remaining 1 tbsp oil. Distribute broccoli over chicken and carrots. Sprinkle with salt and pepper. Roast until chicken registers 165˚F (15-18 minutes).
  4. Sauce: Whisk cornstarch and water. Combine with reserved honey mixture in a saucepan; simmer until thickened (about 2 minutes). Drizzle sauce over chicken and vegetables.

13. Lemon & Dill Chicken

Protein: 24g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 4 boneless, skinless chicken breasts, (1-1¼ pounds)
  • Salt to taste
  • Ground pepper to taste
  • 3 teaspoons extra-virgin olive oil, or neutral oil, such as canola or avocado, divided
  • ¼ cup finely chopped onion
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth
  • 2 teaspoons flour
  • 2 tablespoons chopped fresh dill, divided
  • 1 tablespoon lemon juice

Directions:

  1. Sear Chicken: Season chicken with salt and pepper. Heat 1½ teaspoons oil in a large skillet over medium-high heat. Sear chicken for about 3 minutes per side. Transfer to a plate and tent with foil.
  2. Make Sauce: Reduce heat to medium. Add remaining 1½ teaspoons oil, onion, and garlic; cook for 1 minute. Whisk broth, flour, 1 tbsp dill, and lemon juice; add to pan. Cook, whisking, until slightly thickened (about 3 minutes).
  3. Simmer: Return chicken and juices to the pan; reduce heat to low and simmer until chicken is cooked through (about 4 minutes). Season sauce and spoon over chicken. Garnish with remaining dill.

14. Chicken with Mushroom Sauce

Protein: 42g per serving
Servings: 4
Total Time: 35 mins

Ingredients:

  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 2 teaspoons neutral oil, such as canola or avocado
  • ½ teaspoon salt, divided
  • ¼ teaspoon freshly ground black pepper
  • ¼ cup chopped shallots
  • 1 (8-ounce) package presliced mushrooms
  • 2 minced garlic cloves
  • ½ cup dry white wine
  • 1 ½ teaspoons all-purpose flour
  • ¾ cup fat-free, lower-sodium chicken broth
  • 2 tablespoons butter
  • 1 teaspoon minced fresh thyme

Directions:

  1. Prep Chicken: Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound to 1/2-inch thickness.
  2. Cook Chicken: Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Transfer chicken to a serving platter; keep warm.
  3. Make Sauce: Add shallots and mushrooms to pan; sauté for 4 minutes or until browned. Add garlic; sauté for 1 minute. Stir in wine, scraping pan to loosen browned bits; bring to a boil. Cook until liquid almost evaporates. Sprinkle mushroom mixture with remaining 1/4 teaspoon salt and flour; cook 30 seconds. Add broth to pan; bring to a boil. Cook 2 minutes or until slightly thick. Remove pan from heat; add butter and thyme, stirring until butter melts. Serve with chicken.

15. Lemon-Garlic Chicken with Green Beans

Protein: 27g per serving
Servings: 4
Total Time: 20 mins

Ingredients:

  • 1 pound chicken breast cutlets
  • 1 teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 6 cups green beans (about 1 pound), trimmed
  • 4 cloves garlic, thinly sliced
  • 1 teaspoon grated lemon zest
  • 1 teaspoon chopped fresh thyme, plus leaves for garnish
  • ¼ cup unsalted chicken broth
  • ¼ cup dry white wine
  • 1 tablespoon lemon juice
  • ¼ cup toasted pine nuts
  • Lemon wedges for garnish

Directions:

  1. Cook Chicken: Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat 1 tablespoon oil in a large skillet over medium-high heat. Cook the chicken, turning once, until 165 degrees F, 3 to 4 minutes per side. Transfer to a plate.
  2. Cook Veggies & Sauce: Add the remaining 1 tablespoon oil and green beans to the pan. Sprinkle with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper and cook, stirring occasionally, until tender-crisp, about 2 minutes. Stir in garlic, lemon zest and thyme; cook until fragrant, about 1 minute. Add broth, wine and lemon juice and return the chicken and any accumulated juices to the pan. Cook until the liquid is reduced by half, about 1 minute more.
  3. Serve: Serve topped with pine nuts, more thyme and lemon wedges, if desired.

16. Shredded Chicken & Avocado Nacho Salad

Protein: 26g per serving
Servings: 4
Total Time: 15 mins

Ingredients:

  • ¾ cup pico de gallo, divided
  • 4 teaspoons extra-virgin olive oil
  • 6 cups coarsely chopped iceberg lettuce
  • 2 cups shredded skinless, boneless rotisserie chicken breast
  • 2 ripe peeled avocados, sliced
  • 2 ounces multigrain tortilla chips (about 20 chips)
  • ¼ teaspoon freshly ground black pepper

Directions:

  1. Make Dressing: Combine 1/2 cup pico de gallo and oil in a mini food processor; process until smooth. Set aside.
  2. Assemble: Spread lettuce evenly over a large platter; top with chicken and avocado. Drizzle evenly with blended pico de gallo and remaining 1/4 cup pico de gallo. Sprinkle with tortilla chips and pepper.

17. Chicken Pizza

Protein: 25g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 1 (10 ounce) prebaked whole-wheat pizza crust
  • ½ cup reduced-fat pesto
  • 1 cup shredded cooked chicken breast
  • 1 cup chopped cherry tomatoes
  • ½ cup sliced Kalamata olives
  • ½ cup crumbled feta cheese
  • ¼ cup shredded part-skim mozzarella cheese

Directions:

  1. Prep: Preheat oven to 425°F.
  2. Assemble: Spread pesto evenly over the pizza crust. Top with chicken, tomatoes, olives, feta, and mozzarella.
  3. Bake: Bake for 10-12 minutes, or until the crust is golden and the cheese is melted and bubbly. Slice and serve.

18. Chicken with Lemon-Herb Sauce

Protein: 35g per serving
Servings: 4
Total Time: 25 mins

Ingredients:

  • 4 (4 ounce) boneless, skinless chicken breasts
  • 1 teaspoon salt, divided
  • ½ teaspoon black pepper, divided
  • 2 tablespoons olive oil, divided
  • ½ cup reduced-sodium chicken broth
  • ¼ cup fresh lemon juice
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh oregano

Directions:

  1. Cook Chicken: Season chicken with ½ tsp salt and ¼ tsp pepper. Heat 1 tbsp oil in a large skillet over medium-high. Cook chicken until golden brown and cooked through, about 5-7 minutes per side. Remove and keep warm.
  2. Make Sauce: Add remaining 1 tbsp oil to the skillet. Stir in broth and lemon juice, scraping up any browned bits. Bring to a simmer. Stir in parsley, oregano, and remaining salt and pepper.
  3. Serve: Pour sauce over chicken and serve immediately.

19. Chicken with Creamy Pesto Sauce

Protein: 38g per serving
Servings: 4
Total Time: 20 mins

Ingredients:

  • 4 (4 ounce) boneless, skinless chicken breasts
  • 1 teaspoon salt, divided
  • ½ teaspoon black pepper, divided
  • 2 tablespoons olive oil
  • ½ cup reduced-fat pesto
  • ¼ cup low-fat plain Greek yogurt
  • 2 tablespoons water

Directions:

  1. Cook Chicken: Season chicken with ½ tsp salt and ¼ tsp pepper. Heat olive oil in a large skillet over medium-high. Cook chicken until golden brown and cooked through, about 5-7 minutes per side. Remove and keep warm.
  2. Make Sauce: Reduce heat to low. Whisk together pesto, Greek yogurt, and water in the skillet until smooth and heated through. Do not boil.
  3. Serve: Return chicken to the skillet and turn to coat in the sauce. Serve immediately.

20. Chicken with Roasted Vegetables

Protein: 30g per serving
Servings: 4
Total Time: 45 mins

Ingredients:

  • 1 pound boneless, skinless chicken breasts, cut into 1-inch cubes
  • 1 pound mixed vegetables (zucchini, bell peppers, red onion, cherry tomatoes)
  • 2 tablespoons olive oil
  • 1 teaspoon dried Italian seasoning
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 tablespoons balsamic vinegar

Directions:

  1. Prep: Preheat oven to 400°F.
  2. Roast: Toss chicken and vegetables with olive oil, Italian seasoning, salt, and pepper on a large baking sheet. Spread in a single layer. Roast for 25-30 minutes, stirring halfway, until chicken is cooked through and vegetables are tender.
  3. Finish: Drizzle with balsamic vinegar and serve.

III. Vegetarian & Meat-Focused Dinners

21. Cauliflower Rice–Stuffed Peppers

Protein: 32g per serving
Servings: 4
Total Time: 1 hr

Ingredients:

  • 4 large bell peppers (about 2 pounds)
  • 2 cups small cauliflower florets
  • 2 tablespoons extra-virgin olive oil, divided
  • Pinch of salt plus ½ teaspoon, divided
  • Pinch of ground pepper plus ¼ teaspoon, divided
  • ½ cup chopped onion
  • 1 pound lean ground beef
  • 2 cloves garlic, minced
  • ½ teaspoon dried oregano
  • 1 (8 ounce) can no-salt-added tomato sauce
  • ½ cup shredded part-skim mozzarella

Directions:

  1. Prep Peppers: Preheat oven to 350ºF. Slice off the stem ends of the bell peppers. Steam the peppers until they start to soften, about 3 minutes. Remove and set aside.
  2. Prep Cauliflower Rice: Pulse 2 cups cauliflower in a food processor until broken down into rice-size pieces. Sauté the cauliflower rice with 1 tablespoon oil, salt, and pepper (about 3 minutes). Transfer to a small bowl.
  3. Cook Filling: Add the remaining 1 tablespoon oil, chopped bell pepper, and onion to the pan. Cook until starting to soften, about 3 minutes. Add beef, garlic, oregano, and remaining salt and pepper. Cook until no longer pink. Add tomato sauce and the cauliflower rice; stir to coat.
  4. Stuff and Bake: Fill each pepper with the mixture. Top with mozzarella. Bake until the filling is heated through and the cheese is melted, 20 to 25 minutes.

22. Vegetarian Protein Bowl

Protein: 17g per serving
Servings: 4
Total Time: 1 hr

Ingredients:

  • 8 cups water
  • 1 ¼ cups farro
  • 1 (15 ounce) can no-salt-added cannellini beans, rinsed
  • 4 cups cauliflower florets
  • 1 (1 pound) sweet potato, peeled and cut into 1-inch cubes
  • 2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup plain Greek yogurt
  • 2 tablespoons fresh lemon juice
  • 1 clove garlic, minced
  • ¼ cup chopped fresh parsley

Directions:

  1. Cook Farro: Bring water and farro to a boil. Reduce heat and simmer until tender, about 30 minutes. Drain and set aside.
  2. Roast Veggies: Preheat oven to 400°F. Toss sweet potato and cauliflower with olive oil, smoked paprika, salt, and pepper. Roast for 20-25 minutes, until tender.
  3. Make Dressing: Whisk together Greek yogurt, lemon juice, and garlic.
  4. Assemble: Combine farro, roasted vegetables, and cannellini beans in a large bowl. Drizzle with the yogurt dressing and top with fresh parsley.

23. Linguine with Creamy Mushroom Sauce

Protein: 17g per serving
Servings: 4
Total Time: 40 mins

Ingredients:

  • 8 ounces whole-wheat linguine pasta
  • 2 tablespoons extra-virgin olive oil
  • 6 cloves garlic, sliced
  • 1½ pounds mixed mushrooms, sliced
  • 1 cup diced shallots
  • 1 tablespoon chopped fresh thyme
  • 1 cup dry white wine
  • ½ cup sour cream or crème fraîche
  • ¼ cup grated Parmesan cheese plus more for garnish
  • 1 tablespoon butter
  • ½ teaspoon salt
  • ¼ teaspoon ground pepper
  • Finely chopped fresh parsley for garnish

Directions:

  1. Cook Pasta: Cook pasta, reserving ½ cup of the pasta water, then drain.
  2. Sauté: Heat oil and garlic in a large skillet. Add mushrooms, shallots, and thyme. Cook until liquid evaporates and mushrooms brown (11-13 minutes).
  3. Sauce: Add wine and cook until reduced by half. Stir in reserved pasta water, sour cream, Parmesan, butter, salt, and pepper.
  4. Combine: Add the pasta and toss to coat. Serve topped with more Parmesan and parsley.

24. Massaged Kale Salad with Roasted Sweet Potato & Black Beans

Protein: 21g per serving
Servings: 4
Total Time: 40 mins

Ingredients:

  • 1 large sweet potato, cut into 1/2-inch-thick wedges
  • 5 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons ancho chile powder
  • ½ teaspoon salt, divided
  • 6 medium shallots, peeled and quartered
  • 3 tablespoons lemon juice
  • 1 large clove garlic, grated
  • 1 pound kale, stemmed and torn
  • 1 (15 ounce) can no-salt-added black beans, rinsed
  • 1 cup cooked quinoa
  • ½ cup crumbled feta cheese
  • ½ cup unsalted pepitas, toasted

Directions:

  1. Roast Veggies: Position racks in upper and lower thirds of oven; preheat to 425°F. Toss sweet potato with 1 tablespoon oil, chile powder and 1/8 teaspoon salt on a large rimmed baking sheet. Toss shallots with 1 tablespoon oil and 1/8 teaspoon salt on another large rimmed baking sheet. Roast the vegetables, flipping once, until tender and caramelized, about 20 minutes.
  2. Make Dressing & Massage Kale: Whisk lemon juice and garlic with the remaining 3 tablespoons oil and 1/4 teaspoon salt in a large bowl. Add kale and massage with the dressing until bright green and shiny and the volume is reduced by about half.
  3. Assemble: Add beans, quinoa, feta, pepitas and the shallots. Toss to combine and serve topped with the sweet potato.

25. Spinach Ravioli with Artichokes & Olives

Protein: 21g per serving
Servings: 4
Total Time: 25 mins

Ingredients:

  • 2 (8-ounce) packages frozen or refrigerated spinach-and-ricotta ravioli
  • 2 tablespoons oil from sun-dried tomato jar
  • ½ cup drained oil-packed sun-dried tomatoes
  • ¼ cup finely chopped shallot
  • 3 cloves garlic, thinly sliced
  • ¼ cup unsalted butter, cubed
  • 1 (10-ounce) package frozen quartered artichoke hearts, thawed
  • 1 (15-ounce) can no-salt-added cannellini beans, rinsed
  • ¼ cup pitted Kalamata olives, sliced
  • ¼ cup chopped fresh basil
  • 3 tablespoons toasted pine nuts

Directions:

  1. Cook Ravioli: Bring a large pot of water to a boil. Cook ravioli according to package directions; reserve ⅓ cup cooking water. Drain the ravioli and toss with 1 tablespoon sun-dried tomato oil.
  2. Make Sauce: Heat the remaining 1 tablespoon sun-dried tomato oil in a large nonstick skillet over medium heat. Add shallot; cook until softened, about 4 minutes. Add sliced garlic; cook until fragrant, about 30 seconds. Add the reserved ⅓ cup cooking water; bring to a simmer. Gradually stir in cubed butter, one piece at a time. Add thawed artichokes and rinsed beans; cook until heated through, 2 to 3 minutes.
  3. Combine & Serve: Fold in the cooked ravioli, sun-dried tomatoes, olives, basil and pine nuts until well coated in the sauce and heated through, about 1 minute.

26. Beef and Vegetable Skewers with Tzatziki

Protein: 35g per serving
Servings: 4
Total Time: 30 mins

Ingredients:

  • 1 pound sirloin steak, cut into 1-inch cubes
  • 1 red onion, cut into wedges
  • 1 green bell pepper, cut into 1-inch pieces
  • 1 zucchini, cut into 1-inch pieces
  • 2 tablespoons olive oil
  • 1 teaspoon dried oregano
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup plain Greek yogurt
  • ¼ cup grated cucumber, squeezed dry
  • 1 clove garlic, minced

Directions:

  1. Prep: Preheat grill to medium-high. Thread beef, onion, bell pepper, and zucchini onto skewers.
  2. Grill: Brush skewers with olive oil and sprinkle with oregano, salt, and pepper. Grill for 4-6 minutes per side, or until beef is cooked to desired doneness.
  3. Tzatziki: While skewers cook, mix Greek yogurt, grated cucumber, and minced garlic. Serve skewers with tzatziki.

27. Lamb and Feta Meatballs with Tomato Sauce

Protein: 30g per serving
Servings: 4
Total Time: 40 mins

Ingredients:

  • 1 pound ground lamb
  • ½ cup fresh breadcrumbs
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh mint
  • 1 egg, lightly beaten
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil
  • 1 (28 ounce) can crushed tomatoes
  • 1 teaspoon dried oregano
  • ½ teaspoon red pepper flakes

Directions:

  1. Make Meatballs: Combine lamb, breadcrumbs, feta, mint, egg, salt, and pepper. Form into 12 meatballs.
  2. Cook Meatballs: Heat olive oil in a large skillet over medium-high heat. Brown meatballs on all sides. Drain excess fat.
  3. Simmer: Add crushed tomatoes, oregano, and red pepper flakes to the skillet. Bring to a simmer, then reduce heat to low, cover, and cook for 20 minutes, or until meatballs are cooked through. Serve over whole-wheat pasta or brown rice.

28. Pork Tenderloin with Fig and Balsamic Glaze

Protein: 38g per serving
Servings: 4
Total Time: 45 mins

Ingredients:

  • 1 (1 pound) pork tenderloin
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup fig preserves
  • ¼ cup balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced

Directions:

  1. Roast Pork: Preheat oven to 400°F. Rub pork tenderloin with olive oil, salt, and pepper. Place on a baking sheet and roast for 20 minutes.
  2. Make Glaze: While pork roasts, whisk together fig preserves, balsamic vinegar, Dijon mustard, and garlic in a small saucepan. Bring to a simmer over medium heat, then reduce heat and cook for 5 minutes, stirring occasionally.
  3. Glaze and Finish: Brush half of the glaze over the pork. Return to the oven and roast for another 10-15 minutes, or until internal temperature reaches 145°F. Let rest for 5 minutes before slicing. Serve with remaining glaze.

29. Lentil and Vegetable Stew

Protein: 20g per serving
Servings: 6
Total Time: 1 hr

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 3 cloves garlic, minced
  • 1 cup brown or green lentils, rinsed
  • 6 cups vegetable broth
  • 1 (14.5 ounce) can diced tomatoes, undrained
  • 1 teaspoon dried thyme
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • 2 cups chopped fresh spinach
  • ¼ cup chopped fresh parsley

Directions:

  1. Sauté: Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook until softened, about 8 minutes. Add garlic and cook for 1 minute.
  2. Simmer: Stir in lentils, broth, diced tomatoes, and thyme. Bring to a boil. Reduce heat to low, cover, and simmer for 40 minutes, or until lentils are tender.
  3. Finish: Stir in spinach, salt, and pepper. Cook until spinach is wilted, about 5 minutes. Stir in parsley and serve.

30. White Bean and Tuna Salad with Lemon Dressing

Protein: 28g per serving
Servings: 4
Total Time: 15 mins

Ingredients:

  • 2 (5 ounce) cans tuna packed in olive oil, drained
  • 1 (15 ounce) can cannellini beans, rinsed and drained
  • ½ cup chopped red onion
  • ½ cup chopped celery
  • ¼ cup chopped fresh parsley
  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • ½ teaspoon salt
  • ¼ teaspoon black pepper

Directions:

  1. Combine: In a large bowl, flake the tuna. Add cannellini beans, red onion, celery, and parsley.
  2. Make Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
  3. Toss and Serve: Pour the dressing over the tuna and bean mixture. Toss gently to combine. Serve immediately or chill for later.

Conclusion

This collection of 90 high-protein Mediterranean recipes provides a complete, varied, and delicious foundation for a healthy lifestyle. By embracing the whole foods, healthy fats, and lean proteins of the Mediterranean diet, you can enjoy meals that are both deeply satisfying and profoundly beneficial for your health. Use this resource to bring the sun-drenched flavors of the Mediterranean to every meal of your day.

References

[1] Oldways. The Mediterranean Diet: A Comprehensive Guide. [URL: https://oldwayspt.org/traditional-diets/mediterranean-diet]
[2] EatingWell. 15+ Three-Step High-Protein Mediterranean Diet Lunch Recipes. [URL: https://www.eatingwell.com/three-step-high-protein-mediterranean-diet-lunch-recipes-8653002]
[3] EatingWell. High-Protein Mediterranean Diet Lunch Recipes. [URL: https://www.eatingwell.com/high-protein-mediterranean-diet-lunch-recipes-2025-8764502]
[4] StyleBlueprint. Mediterranean High Protein Bowl: 50 Grams of Protein!. [URL: https://styleblueprint.com/everyday/mediterranean-high-protein-bowl/]
[5] The Domestic Dietitian. Mediterranean Plant Protein Power Bowl. [URL: https://thedomesticdietitian.com/mediterranean-plant-protein-power-bowl/]
[6] A Couple Cooks. Mediterranean Tuna Salad. [URL: https://www.acouplecooks.com/mediterranean-tuna-salad/]]

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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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