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30 Heart Healthy Mediterranean Diet Dinner Recipes

For many of us, in the new year our focus shifts to healthy eating and weight loss. If you’ve been searching for a way to make a change, The Mediterranean Diet may be your answer. Widely acclaimed for its health benefits, it’s not only about what you eat, but how you eat it.

We’ve gathered everything you need to know about The Mediterranean Diet, all in one place, including a list of 30 heart-healthy Mediterranean diet dinner recipes that are a satisfying way to get healthy.

What Is The ‘Mediterranean Diet’?

The cuisine of the Mediterranean is considered one of the healthiest cuisines in the world, and is known for its extensive flavor profiles. Mostly plant-based, it features plenty of fresh fruits and vegetables, beans, legumes, nuts, lean proteins, healthy fats and dairy, and whole grains.

The Mediterranean Diet was developed as a diet lifestyle, based on the eating patterns and the traditional foods of the people and cultures surrounding the Mediterranean Sea.

Unlike traditional diets, it’s not restrictive or structured in any way. It’s a delicious, healthy option for weight loss and staying healthy with a focus on flavor, and above all, the pleasure of eating.

What Are The Health Benefits of The Mediterranean Diet?

  • Reduce risk of heart attack and stroke – Eating a Mediterranean-style diet can help to reduce the risk of stroke and heart disease in women. Olive oil and nuts, healthy fats that are a big part of the diet, help to improve cardiovascular health and blood flow.
  • Lowers blood pressure – The Mediterranean Diet is rich in whole grains, fruits and vegetables, olive oil, nuts, and fish, which contain anti-inflammatory plant compounds called polyphenols, which can help to lower blood pressure.
  • Lowers cholesterol – Choose a Mediterranean diet if you’re focused on lowering your cholesterol. By optimizing your blood lipid levels, you can lower the bad cholesterol and boost the good cholesterol.
  • May prevent Alzheimer’s – Eating a Mediterranean-style diet can boost your brain health. Numerous studies have shown that making this diet change can reduce your risk of mild cognitive impairment as well as reduce the chances of mild cognitive impairment advancing to Alzheimer’s.
  • May prevent Type 2 Diabetes – Shown to improve the body’s ability to maintain stable blood glucose levels, The Mediterranean Diet can offer better glycemic control, helping to prevent and treat Type 2 Diabetes. Your body benefits from beneficial polyphenols in fruits, vegetables, olive oil, nuts, and seeds.
  • May prevent certain cancers – You can help to reduce your chances of developing certain types of cancers by following a Mediterranean-style diet. The abundance of plant-based foods, fruits, and vegetables mean high levels of antioxidants. Containing plenty of bioactive compounds, extra virgin olive oil has anti-cancer properties.
  • May ease depression and anxiety – With The Mediterranean Diet, you’ll get some mood-boosting benefits. By reducing added sugars, refined carbohydrates, and highly-processed foods, you can reduce your chances of both depression and anxiety.
  • Good for your gut – Following a Mediterranean diet can help to promote greater gut bacteria diversity. This is because the diet is focused around plant-based foods like whole grains, olives, nuts, seeds, oils, legumes, lentils, fruits, and vegetables. And those plan-based foods are the key to enhancing the good bacteria in your gut.
  • Can help maintain muscle and bone mass – As we age, muscle and bone loss are inevitable, and for women going through menopause or hormonal changes, the effects can be worse. Studies have shown that following a Mediterranean Diet can both improve your muscle mass as well as your bone density.
  • Can help with weight loss and maintenance – With fiber-rich plant foods, healthy fats, and lean proteins, The Mediterranean Diet may aid with weight loss and maintenance, since these foods are packed with nutrition and incredibly filling.

15 Foods to Eat on The Mediterranean Diet

Ready to try The Mediterranean Diet? You’ll want to add these 15 foods to your grocery list.

  1. Extra virgin olive oil
  2. Leafy greens
  3. Fruits
  4. Vegetables
  5. Whole grains
  6. Nuts
  7. Beans
  8. Legumes
  9. Eggs
  10. Lean fish
  11. Lean poultry
  12. Garlic
  13. Onions
  14. Organic spices
  15. Dairy (moderately)

4 Foods to Avoid on The Mediterranean Diet

Get prepped for the Mediterranean Diet with this list of 4 foods to avoid.

  1. Red meats
  2. Any processed foods
  3. Too much sugar and sweets
  4. Products that have a list of ingredients you can’t read or don’t understand

30 Mediterranean Diet Dinner Recipes

From stews and soups to pizzas and pasta, we’ve put together a list of our 30 favorite Mediterranean Diet dinner recipes.

  1. Baked Tilapia with Lemon | A Couple Cooks
  2. Italian Oven-Roasted Vegetables | Evolving Table
  3. Warm Sweet Potato Noodles, Cabbage, and Lentil Salad | Downshiftology
  4. Italian Chicken Wrap | Foodie Crush
  5. Juicy Mediterranean-Style Salmon Burgers | The Mediterranean Dish
  6. Greek Chickpea Soup | My Greek Dish
  7. Greek Orzo Pasta Salad with Vegan Feta | Bianca Zapatka
  8. Quick Hummus Bowls | A Couple Cooks
  9. Vegan Mediterranean Quinoa Salad with Chickpeas | The Green Loot
  10. Braised Eggplant and Chickpeas | The Mediterranean Dish
  11. Zucchini Noodle Caprese | Downshiftology
  12. Mediterranean Hummus Bowl | Feel Good Foodie
  13. Italian Wedding Soup | Veggan Huggs
  14. Lebanese Rice with Vermicelli | The Mediterranean Dish
  15. Skinny Slow Cooker Kale and Turkey Meatball Soup | Foodie Crush
  16. Greek Vegan Spanakopita | Veggies Don’t Bite
  17. Mediterranean Pasta with Tomatoes & Vegan Feta | Cadry’s Kitchen
  18. Simple Mediterranean Olive Oil Pasta | The Mediterranean Dish
  19. Quinoa Stuffed Peppers | A Couple Cooks
  20. Margherita Pizza with Cashew Mozzarella | Vegan Richa
  21. Mediterranean Vegetable and Chickpea Stew | One Arab Vegan
  22. Eggplant Caponata | The Mediterranean Dish
  23. Mediterranean Lentil Soup | 30 Days of Greek Food
  24. Salmon with Capers | A Couple Cooks
  25. Simple Tuna Pasta | The Mediterranean Dish
  26. Easy Vegetarian Paella | A Couple Cooks
  27. Avocado Caprese Wrap | Foodie Crush
  28. Lentil Salad with Cucumber | Downshiftology
  29. Rosemary Roasted Vegetable Bowls | Destination Delish
  30. Sweet Potato and Kale Frittata | Country Living

The Mediterranean Diet won’t feel like a diet with these 30 Mediterranean Diet dinner recipes.

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