Mediterranean

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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

Shakshuka

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

Shakshuka

30 min

8

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

Lentil Stew

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

Lentil Stew

15 min

45 min

6

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

Greek Quinoa Salad

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

Greek Quinoa Salad

15 min

10

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

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

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 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

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

Antipasto Salad

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

Antipasto Salad

10 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

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

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

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

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

Orzo with Lemon, Artichokes, and Asparagus

Serving Size 1/2 cup
Calories 170
Total carbohydrates 26g
Total fat 5g
Protein 6g

Orzo with Lemon, Artichokes, and Asparagus

5 min

10 min

8

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

Mediterranean Unstuffed Peppers

Serving Size 1 pepper with 1 1/4 cup beef mixture
Calories 390
Total carbohydrates 45g
Total fat 13g
Protein 27g

Mediterranean Unstuffed Peppers

10 min

12 min

1

Roasted Greek Eggplant with Feta

Serving Size 2 wedges
Calories 110
Total carbohydrates 14g
Total fat 5g
Protein 3g

Roasted Greek Eggplant with Feta

12 min

30 min

4

Turkish Carrot Salad

Serving Size 1 cup
Calories 105
Total carbohydrates 15g
Total fat 5g
Protein 2g

Turkish Carrot Salad

45 min

8

Savory Mediterranean Oats

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

Savory Mediterranean Oats

1

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

Pesto Chicken Kababs

Serving Size 2 Kababs
Calories 290
Total carbohydrates 9g
Total fat 14g
Protein 34g

Pesto Chicken Kababs

20 min

7 min

4

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

Salmon with Pea Puree

Serving Size 1 piece salmon with 1/2 cup puree
Calories 280
Total carbohydrates 19g
Total fat 9g
Protein 29g

Salmon with Pea Puree

10 min

20 min

4

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