Mediterranean Diet: 4 Effortless Dinner Ideas

The Mediterranean diet is considered one of the healthiest diets in the world. Based on scientific research, the traditional cuisine of the Mediterranean region is one of the most nutritious and healthful diets in the world. This diet has shown to help individuals lose weight and lower rates of diabetes, heart disease and certain cancers. Below you will find several effortless dinner ideas to enjoy when following the Mediterranean diet.

Meal Idea #1: Spaghetti with Tomato Sauce

  • 2 tsp olive oil
  • 1 garlic clove, crushed
  • 7 oz crushed tomatoes
  • 2 oz baby spinach
  • 4 oz spaghetti
  • 1 tbsp grated parmesan
  • Pinch red pepper flakes

Sauté the garlic and red pepper flakes in olive oil until the garlic begins to turn golden brown. Add the tomatoes and cook, covered, for 10 minutes. In a separate pot, cook the spaghetti according to the directions. After draining pasta, add the noodles to the tomato sauce and heat for ½ to 1 minute. Sprinkle with cheese and enjoy.

Enjoy the spaghetti with 1 cup mixed green salad, one slice of whole-grain bread and a tbsp of olive oil.

Meal Idea #2: Salmon with Orange and Lemon

  • 2 tsp lemon juice
  • 2 tsp orange juice
  • 1 tsp soy sauce
  • 2 tsp olive oil
  • 4 oz salmon filet
  • Salt and pepper to taste

In a small baking dish, combine orange juice, lemon juice, olive oil and soy sauce. Season the salmon with salt and pepper. Add the salmon to the citrus juice mixture and marinate for 15 minutes. Preheat the broiler and cook salmon 6 inches from the heat for 10 to 12 minutes. Spoon any remaining cooking juices over salmon. 

Enjoy the salmon with a sliced tomato topped with 1 oz of mozzarella cheese and 1 tbsp of olive oil and balsamic dressing.

Meal Idea #3: Grilled Swordfish

  • 4 oz swordfish, 1 inch thick
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Splash of soy sauce
  • ¼ tsp crushed garlic
  • Pinch of salt, pepper and oregano

To prepare this easy dinner, simply preheat the broiler. Brush the swordfish with 1 tbsp olive oil and season with salt and pepper. Broil for 7 to 8 minutes. In a small bowl, combine remaining olive oil, lemon juice, garlic, soy sauce and oregano. Pour over fish and broil for an additional minute.

Enjoy swordfish with ½ cup of roasted red skin potatoes topped with 1 tbsp of olive oil and rosemary, a slice of whole wheat bread and 1 tbsp of olive oil.

Meal Idea #4: Broiled Chicken with Garlic and Lime

  • 2 garlic cloves, minced
  • 3 oz chicken
  • 1 tsp pepper
  • ½ tsp salt
  • 1 ½ tbsp lime juice

Combine garlic, pepper, salt and lime juice in a small bowl. Rub chicken with this juice mixture and marinate for 1 hour. Preheat the broil and broil, turning chicken every 5 minutes. Cook until chicken is no longer pink. 

Enjoy the chicken with one cup of spinach salad drizzled with ½ tbsp of olive oil and a fresh sliced tomato topped with 1 tbsp olive oil, balsamic vinegar, salt and pepper.

Enjoy any of the above effortless dinner ideas when following the Mediterranean Diet.


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