8 Tasty Mediterranean Diet Recipes for Every Meal of the Day

Egg Sandwiches with Arugula and Tuna:

A Mediterranean-inspired breakfast sandwich featuring whole grain bun, arugula, albacore tuna, and a poached egg, topped with a sprinkle of salt and pepper.

Hummus Toast:

High-protein breakfast with whole grain toast topped with hummus, diced tomato, roasted red peppers, and microgreens for a veggie-filled, high-fiber meal.

Breakfast Egg Muffins:

Make-ahead breakfast with eggs, milk, greens, and red peppers baked in a muffin tin for a quick grab-and-go meal.

Quinoa & Chia Oatmeal Mix:

Hearty oatmeal enhanced with quinoa, chia seeds, and chopped pecans or cinnamon-spiced apples for a high-protein, high-fiber breakfast.

Mediterranean Grain Bowls With Lentils:

Low glycemic lunch bowl with farro, lentils, chickpeas, feta cheese, tomatoes, zucchini, oregano, and mint drizzled with red wine vinegar and olive oil.

Italian-Style Tuna Salad:

Tuna salad with hearty veggies, beans, pesto, and a vibrant olive oil and lemon juice vinaigrette, served on a bed of spinach or lettuce.

Whole Grain Greek Style Pita Chicken Sandwich:

Leftover roasted chicken mixed with cucumbers, tomatoes, and feta cheese, tossed with red wine vinegar and olive oil, served in a pita bread or over whole wheat couscous.

Pasta e Ceci (Italian Chickpea Soup):

Classic Italian soup made with chickpeas, garlic, and pasta, enhanced with tomato paste, fresh basil, and a drizzle of olive oil.