A month of Mediterranean diet meals

Get through January, and recover from the holiday over-indulgence with a month of Mediterranean diet meals.

Get through January, and recover from the holiday over-indulgence with a month of Mediterranean diet meals

Let’s face it! We can all use some help when it comes to eating better and healthier! We don’t know about you, but for us the holidays are very much about excess when it comes to food and drink. Then, when January rolls around we are looking for ways to shed some of the extra pounds. We’re also looking for tried and true recipes that will make us feel better. So, if you are in need of a little inspiration too, or a push in the right direction, we’ve got a month’s worth of Mediterranean diet meals to get you going.

Here we go! Thirty (31) recipes that you can have for lunch or dinner. These are sure to make you feel satisfied, healthy and so, so good!

To access the recipes, simply click on the name of the recipe and you’ll be taken right to that post!

1. Spanakorizo

A classic recipe for Greek spanakorizo, a spinach and rice dish served in a tomato base.

A classic Greek recipe! This combo of rice and spinach cooked in a light tomato sauce is the perfect anecdote to over-indulgence. It’s also economical, which is good because your wallet probably also needs a rest after the holidays!

2. Shrimp and rice

A one skillet meal of shrimp and rice full of vegetables and herbs.

Love this meal! It’s so easy and incredibly flavourful. The best part is that it can be made in one skillet and it’s full of vegetables and herbs. It’s gluten-free too!

3. Spaghetti squash and roasted vegetables

This vegan tray bake made with spaghetti squash topped with a variety of roasted vegetables is surprisingly simple. Avoid the pasta carbs by using the spaghetti squash which is so much fun to cook with. If you’ve got little ones, get them to help shred the spaghetti squash – they will get a kick out of it!

4. Eggplant tomato sauce with pasta

Sometimes actual pasta is a good thing! You don’t want to be left feeling too deprived as you work your way towards health with this collection of a month of Mediterranean diet meals. If you are going to have pasta, serve it with this amazing plant-based eggplant tomato sauce. We promise guys, the eggplant is so hearty, you won’t miss the meat!

5. Minestrone soup

The easiest and best vegetable minestrone soup recipe with beans and pasta.

We’ve had a lot of minestrone soup in our day, and we have to admit (or brag) – our recipe is by far our favourite! This is a soup that you will turn to again and again – it is really that good! Make a double batch and freeze the rest. Minestrone soup is a great meal to have on hand for quick dinners and take along lunches too!

6. Potato salad

Hold the mayo! You won’t need it in this Greek-style potato salad. The dressing is vinegar and olive oil and it is just fabulous. The addition of peas and cherry tomatoes makes this potato salad light, bright and pretty too! Serve it alone as we often do, or add a bit of grilled fish or grilled chicken to round out your meal.

7. Vegan stuffed eggplant

You might want to reserve this recipe for a weekend. It takes a bit of time to put together, but trust us – it is so worth it! Our vegan stuffed eggplant are a plant-based variation of a traditional Greek meal called papoutsakia. Both versions are delicious, but here we use lentils instead of ground meat and olive oil mashed potatoes instead of bechamel sauce. You will love it!

8. Herbed orzo with chickpeas

Yum! So many fresh herbs, and the combination of the orzo and chickpeas is just great! We like to serve this meal either at room temperature or cold, making it the perfect thing to make ahead. Come home from work, and dinner is done from the night before! Is there anything better than that?

9. Potatoes yahni

Potatoes yahni

This is a classic, rustic, and traditional Greek meal. It is basically a pot of potatoes and some other vegetables cooked in a rich tomato and olive oil sauce. We know that potatoes and olive oil may not sound like the most calorie-friendly meal, but this is a pot of hearty goodness! Potatoes and olive oil are actually very good for you, and a smaller portion of this meal goes a long way, because it is pretty hearty. Enjoy – and have a salad tomorrow. Speaking of salads….

10. Red cabbage salad with apple

A delicious and beautiful side salad made with red cabbage and apple.

Guys, this is a keeper of a recipe! You are going to love how pretty it is, how easy, how economical and how absolutely delicious! Although you can serve this salad as a side, we honestly sometimes have it on its own as a light meal. Cabbage is a pretty underrated vegetable in our opinion, and we’re here to change that!

11. Roasted cauliflower and kale salad

The first time we served this salad to our family it was met with some resistance. Not huge fans of cauliflower or kale (what is wrong with these people?). In any case, they were converted. Their plates were done, they asked for seconds, and now this salad is made often! We think that it will be a winner in your homes too!

12. Greek chicken and quinoa salad

Marinated and grilled chicken breast served on a bed of lettuce, quinoa and vegetables. A light homemade dressing finishes it all off. We love this dish when we can grill the chicken outdoors, but it works equally well cooked in a grill pan indoors. You can even simply bake it in the oven!

13. Crustless Greek zucchini tart

A delicious and easy crustless zucchini tart made with Greek cheese.

So easy, and so fewer calories because there is not crust here! And you won’t miss it at all! We use feta and Graviera cheese, but you can substitute for any cheese you like (we make some suggestions in the recipe). We just love this tart!

14. Giant beans (gigantes) with greens

A Greek recipe which combines giant beans (gigantes) with a mixture of greens.

It’s always fun to experiment with beans (we think so at least). This recipe may be new to some of you, although it is a pretty common recipe in Greek cooking. Gigantes (giant runner beans) are cooked along with an assortment of greens and herbs. This is an absolutely delicious meal that always takes us straight back to Greece!

15. Chicken souvlaki

Using boneless and skinless chicken breasts it is easy to make a lean and delicious chicken souvlaki. Seasoned simply with a few ingredients and cooked to perfection. Serve with some veggies on the side and you are good to go!

16. Cedar planked salmon

Many people think that cooking fish is complicated, but really there is nothing further from the truth! This recipe for example is as easy as it can get! We teach you how to make cedar planked salmon on the outdoor grill, AND in your oven! So much flavour, and so simple!

17. Red lentil and bulgur wraps with a tahini slaw

This is a recipe inspired by a sandwich sold at Trader Joe’s. It is a plant-based wrap that we are obsessed with. Make the filling ahead of time and then assemble your wraps when you will be serving them.

18. Red lentil soup

Red lentil soup

Since you’ve got the red lentils out – make this soup too! Plant-based, full of goodness and so creamy (without any cream!). Make extra and freeze the rest.

19. Spinach and feta pork roll-ups

Spinach and feta pork roll-ups

This is the type of recipe that makes you feel indulgent, even though it is still very healthy. The pork is lean and the filling is mainly vegetable. This is a really elegant meal that you can serve to company even while you are following a month of Mediterranean diet meals!

20. Beans and rice

Humble food! Nothing easier! Make this recipe with canned beans (be sure to rinse them well) and it is as quick as it is nutritious. Adjust the spice to your liking!

21. Chicken with tomato sauce and peas

Consider removing the skin from the chicken in this recipe, and resist using bread to soak up all the delicious sauce! Loaded with good for you peas, carrots and potatoes, this is a great meal. You can also make it entirely with chicken breast to keep it on the leaner side. We are in love with this recipe!

22. Spanakopasta


This is our original twist to a Greek classic, spanakopita. All the same flavours of spinach, herbs and feta but served on top of pasta. You can use any pasta you like, even gluten-free pasta. It is so delicious!

23. Chili lime side stripe shrimp lettuce wraps

Chili lime side stripe shrimp lettuce wraps

This is not our recipe. It comes from a cookbook that we reviewed and we are totally in love with it! So light, fresh and delicious. Lettuce wraps for the win!

24. Greek-style Cobb salad

Greek-style Cobb salad

If ever there was a salad that was hearty enough for a meal, this is it! All the good stuff is in our version of the classic Cobb salad. Hard boiled eggs, grilled chicken, Kalamata olives, feta, tomatoes, cucumbers and more. You will be a convert to this version of the Cobb salad!

25. Rabbit stew

Rabbit stew (Κουνέλι στιφάδο)

We know! Not everyone is interested in eating rabbit! But, we thought we would keep it interesting for this month of Mediterranean diet meals! If you are open to eating rabbit, you know that it is much leaner than many other meats. In this recipe it is served in the traditional Greek manner, with lots of onion. An indulgence for sure, but definitely appropriate for a month of clean(er) eating!

26. Briam

Briam, a traditional Greek meal of slow roasted vegetables and herbs.

Greeks have a way with vegetables! In this recipe, tons of vegetables and herbs are mixed together in a tomato sauce and olive oil base and roasted. The result is Mediterranean happiness on a plate!

27. Pork tenderloin and rice

So simple! Pork tenderloin is a great cut of meat because it is so flavourful, and so lean. We prepare it simply, and serve it with a bit of rice and perhaps some vegetables (actually, vegetables would be a great idea!).

28. Black-eyed peas and spinach

If you want a luxurious dish, this is it! The spinach, cooked in a tomato based sauce, becomes almost velvety, and the beans add such wonderful texture and flavour. You can even use canned beans to make this recipe even easier. It is one of Billie’s favourite meals!

29. Roasted cauliflower

Yup! We sometimes eat cauliflower as a meal. This is a slow roasted cauliflower (and potatoes) that is surprisingly delicious. The flavours may surprise you – but trust us! You have never had cauliflower so good!

30. Fakes (Lentil soup)

Fakes (Lentil soup) are a traditional Greek lentil soup with vegetables and a tomato based broth.

We could not have a month of Mediterranean diet meals which didn’t include fakes, the traditional Greek lentil soup. This plant-based soup is so good, and so easy. Very few ingredients, easy preparation. We have this soup about once a week, and never tire of it!

31. Squash and pearl couscous salad

A beautiful autumn salad combining butternut squash, pearl couscous, dried fruit and nuts.

A delicious and pretty salad. Roasting the squash brings out all the flavours. The dressing is simple and delicious. The pearl couscous and kale combine beautifully. We just love this salad!

We hope that this collection of a month of Mediterranean diet meals inspires you to eat a little healthier this month! Be sure to check out our Recipes page where you will find hundreds of additional recipes – including desserts!!!

Thanks for sharing!


  1. Dorothy's New Vintage Kitchen says:

    What an amazing assortment of dishes! I am bookmarking this page my friend!

    1. miakouppa says:

      Yay! Thanks so much Dorothy! Happy New Year and happy cooking…and eating 🙂 xoxo Helen & Billie

  2. ajeanneinthekitchen says:

    YUM! Everything looks and sounds so delicious. You’ve made me very hungry. 🙂

    1. miakouppa says:

      Mission accomplished 🙂 Thanks so much Jeanne! xoxo Helen & Billie

      1. ajeanneinthekitchen says:

        You are very welcome. I LOVE Mediterranean foods. Those are among my favorite things to eat. 🙂

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