Mediterranean

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Italian Salsa Salad

Serving Size 1/2 cup=1 3/4 cup=1.5 1 cup=2
Calories 40
Total carbohydrates 4g
Total fat 2.5g
Protein 1g

Featured

Italian Salsa Salad

15 min

6

Budget-Friendly Pastitsio (Greek Lasagna)

Serving Size 1 slice
Calories 280
Total carbohydrates 37g
Total fat 7g
Protein 16g

Budget-Friendly Pastitsio (Greek Lasagna)

30 min

1 hr

12

Shakshuka

Serving Size 1 cup
Calories 160
Total carbohydrates 10g
Total fat 10g
Protein 9g

Shakshuka

30 min

8

Mediterranean Roll-Ups

Serving Size 1/2 of a roll-up
Calories 187
Total carbohydrates 29g
Total fat 6g
Protein 7g

Mediterranean Roll-Ups

5 min

2

Lentil Stew

Serving Size 1 cup
Calories 165
Total carbohydrates 26g
Total fat 3g
Protein 9g

Lentil Stew

15 min

45 min

6

Greek Quinoa Salad

Serving Size 1/2 cup
Calories 115
Total carbohydrates 14g
Total fat 5g
Protein 5g

Greek Quinoa Salad

15 min

10

Shrimp Saganaki

Serving Size 4–5 shrimp, 1/2 cup sauce, and 1/2 ounce cheese
Calories 170
Total carbohydrates 6g
Total fat 8g
Protein 19g

Shrimp Saganaki

15 min

15 min

4

Mediterranean Lentil Soup

Serving Size about 1 cup
Calories 150
Total carbohydrates 18g
Total fat 3.5g
Protein 12g

Mediterranean Lentil Soup

20 min

8

Grilled Veggie Wrap

Serving Size 1 wrap
Calories 195
Total carbohydrates 29g
Total fat 10g
Protein 12g

Grilled Veggie Wrap

15 min

4

Budget-Friendly Mediterranean Fish Stew

Serving Size about 1 ½ cups
Calories 215
Total carbohydrates 19g
Total fat 5g
Protein 20g

Budget-Friendly Mediterranean Fish Stew

20 min

4

Baked Falafel

Serving Size ½ pita, 2 pieces of falafel, 2 Tbsps. sauce
Calories 285
Total carbohydrates 42g
Total fat 9g
Protein 14g

Baked Falafel

30 min

8

Almond Milk Cooler

Serving Size 1/2 cup
Calories 210
Total carbohydrates 14g
Total fat 14g
Protein 8g

Almond Milk Cooler

1 hr

5 min

9

Greek Bean Salad

Serving Size 1/2 cup=1 3/4 cup=1.5 1 cup=2
Calories 140
Total carbohydrates 10g
Total fat 9g
Protein 4g

Greek Bean Salad

15 min

7

Greek Bean and Vegetable Soup

Serving Size 2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts
Calories 420
Total carbohydrates 57g
Total fat 15g
Protein 20g

Greek Bean and Vegetable Soup

10 min

10 min

2

Antipasto Salad

Serving Size 2 cups
Calories 210
Total carbohydrates 9g
Total fat 11g
Protein 19g

Antipasto Salad

10 min

4

Greek Meatball And Orzo Soup

Serving Size heaping 1 1/2 cups
Calories 290
Total carbohydrates 33g
Total fat 9g
Protein 22g

Greek Meatball And Orzo Soup

15 min

35 min

4

White Bean, Lemon, and Herbed Feta Dip

Serving Size 1/4 cup
Calories 120
Total carbohydrates 9g
Total fat 8g
Protein 4g

White Bean, Lemon, and Herbed Feta Dip

15 min

8

Cauliflower Tabbouleh

Serving Size 1 cup=1 1 1/2 cups=1.5 2 cups=2
Calories 70
Total carbohydrates 6g
Total fat 5g
Protein 2g

Cauliflower Tabbouleh

15 min

6

Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

Serving Size 1 cup
Calories 170
Total carbohydrates 15g
Total fat 12g
Protein 2g

Apple, Beet, and Carrot Slaw with blood Orange Vinaigrette

20 min

4

Caprese Turkey Burger

Serving Size 1 burger
Calories 270
Total carbohydrates 27g
Total fat 9g
Protein 22g

Caprese Turkey Burger

15 min

6

Chickpea Pasta & Calabrian Tomato Sauce with Mushrooms, Spinach, and Peppers

Serving Size 1/2 recipe
Calories 490
Total carbohydrates 69g
Total fat 18g
Protein 26g

Chickpea Pasta & Calabrian Tomato Sauce with Mushrooms, Spinach, and Peppers

10 min

15 min

2

Greek Chicken Salad

Serving Size about 2 heaping cups
Calories 340
Total carbohydrates 16g
Total fat 19g
Protein 25g

Greek Chicken Salad

15 min

4

Mediterranean Zucchini

Serving Size 1 zucchini half=1 2 zucchini halves=2
Calories 40
Total carbohydrates 3g
Total fat 3g
Protein 2g

Mediterranean Zucchini

10 min

20 min

4

Pork Souvlaki

Serving Size 1 stuffed pita half
Calories 260
Total carbohydrates 21g
Total fat 7g
Protein 28g

Pork Souvlaki

10 min

12 min

4

Shrimp Paella with Cauliflower Rice

Serving Size 1 cup=1 1 1/2 cups=1.5 2 cups=2
Calories 130
Total carbohydrates 13g
Total fat 2g
Protein 16g

Shrimp Paella with Cauliflower Rice

10 min

20 min

6

Greek Salmon and Veggie Packets

Serving Size 1 packet
Calories 260
Total carbohydrates 9g
Total fat 13g
Protein 27g

Greek Salmon and Veggie Packets

20 min

4

Savory Mediterranean Oats

Serving Size 1 rounded cup
Calories 240
Total carbohydrates 37g
Total fat 5g
Protein 12g

Savory Mediterranean Oats

1

Mediterranean Stuffed Chicken and Vegetable Ragout

Serving Size 1 chicken breast, 1 cup vegetables and sauce
Calories 310
Total carbohydrates 26g
Total fat 9g
Protein 35g

Mediterranean Stuffed Chicken and Vegetable Ragout

20 min

1 hr

4

Farmers’ Market Omelets

Serving Size 1/2 omelet=1 1 omelet=2
Calories 130
Total carbohydrates 6g
Total fat 6g
Protein 12g

Farmers’ Market Omelets

5 min

12 min

4

Chicken and Apricot Tagine

Serving Size 1 chicken thigh, 1/3 cup sauce
Calories 200
Total carbohydrates 14g
Total fat 8g
Protein 18g

Chicken and Apricot Tagine

15 min

35 min

5

Crustless Mediterranean Quiche

Serving Size 1 slice=1 2 slices=2
Calories 140
Total carbohydrates 7g
Total fat 8g
Protein 8g

Crustless Mediterranean Quiche

15 min

45 min

8

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