10 Low-Calorie Mediterranean Diet Dinners

The Mediterranean diet is known for its heart-healthy benefits, featuring whole foods like vegetables, lean proteins, and healthy fats. If you’re looking for flavorful, nutrient-packed, and low-calorie dinners, these Mediterranean recipes will fit perfectly into your meal plan.

1. Grilled Lemon Garlic Shrimp (250 Calories)

Ingredients:

• 1 lb shrimp, peeled and deveined
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. In a bowl, mix olive oil, garlic, lemon juice, oregano, salt, and pepper.
2. Toss shrimp in the mixture and let marinate for 15 minutes.
3. Grill shrimp over medium heat for 2-3 minutes per side until pink and opaque.
4. Serve with a side of steamed vegetables.

2. Mediterranean Chickpea Salad (220 Calories)

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/2 cucumber, diced
• 1/2 red onion, chopped
• 1/2 cup cherry tomatoes, halved
• 1 tbsp olive oil
• Juice of 1 lemon
• 1 tsp oregano
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a bowl.
2. Toss well to coat with olive oil and lemon juice.
3. Serve chilled or at room temperature.

3. Grilled Eggplant with Feta (230 Calories)

Ingredients:

• 1 large eggplant, sliced
• 2 tbsp olive oil
• 1/4 cup feta cheese, crumbled
• 1 clove garlic, minced
• 1 tsp dried basil
• Salt and pepper to taste

Instructions:

1. Brush eggplant slices with olive oil and season with garlic, basil, salt, and pepper.
2. Grill for 3-4 minutes per side.
3. Top with crumbled feta before serving.

4. Baked Cod with Tomatoes and Olives (270 Calories)

Ingredients:

• 2 cod fillets
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 2 tbsp olive oil
• 1 clove garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Place cod fillets in a baking dish, top with tomatoes, olives, garlic, and seasonings.
3. Drizzle with olive oil and bake for 15-20 minutes until fish flakes easily.

5. Greek Stuffed Peppers (280 Calories)

Ingredients:

• 2 bell peppers, halved
• 1/2 cup cooked quinoa
• 1/2 cup spinach, chopped
• 1/4 cup feta cheese, crumbled
• 1 clove garlic, minced
• 1 tsp dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix quinoa, spinach, feta, garlic, oregano, salt, and pepper.
3. Fill pepper halves with the mixture and bake for 25 minutes.

6. Zucchini Noodles with Pesto (210 Calories)

Ingredients:

• 2 medium zucchinis, spiralized
• 1 tbsp olive oil
• 2 tbsp pesto
• 1 tbsp Parmesan cheese
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan and sauté zucchini noodles for 2-3 minutes.
2. Toss with pesto and top with Parmesan.

7. Lentil Soup with Lemon (230 Calories)

Ingredients:

• 1/2 cup dry lentils
• 1/2 onion, chopped
• 1 carrot, diced
• 1 clove garlic, minced
• 3 cups vegetable broth
• Juice of 1/2 lemon
• Salt and pepper to taste

Instructions:

1. Sauté onion, carrot, and garlic in a pot.
2. Add lentils and broth, simmer for 25 minutes until lentils are tender.
3. Stir in lemon juice and serve.

8. Grilled Chicken with Tzatziki (290 Calories)

Ingredients:

• 2 boneless chicken breasts
• 2 tbsp olive oil
• 1 tsp dried oregano
• Salt and pepper to taste
• 1/2 cup Greek yogurt
• 1/2 cucumber, grated
• 1 clove garlic, minced
• Juice of 1/2 lemon

Instructions:

1. Marinate chicken in olive oil, oregano, salt, and pepper for 30 minutes.
2. Grill over medium heat for 6-7 minutes per side.
3. Mix yogurt, cucumber, garlic, and lemon juice for tzatziki sauce.
4. Serve chicken with tzatziki on the side.

9. Tomato and Feta Stuffed Portobello Mushrooms (260 Calories)

Ingredients:

• 2 large Portobello mushrooms
• 1/2 cup cherry tomatoes, diced
• 1/4 cup feta cheese, crumbled
• 1 tbsp olive oil
• 1 tsp dried basil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brush mushrooms with olive oil and fill with tomatoes and feta.
3. Bake for 15 minutes.

10. Mediterranean Tuna Salad Lettuce Wraps (200 Calories)

Ingredients:

• 1 can tuna, drained
• 1/4 cup cherry tomatoes, diced
• 1/4 cucumber, chopped
• 1 tbsp olive oil
• Juice of 1/2 lemon
• 4 lettuce leaves
• Salt and pepper to taste

Instructions:

1. Mix tuna, tomatoes, cucumber, olive oil, and lemon juice.
2. Spoon mixture into lettuce leaves and serve.

Conclusion

These Mediterranean-inspired low-calorie dinners are easy to prepare, packed with nutrients, and full of flavor. Incorporate these into your meal plan for a healthy and delicious way to enjoy dinner while maintaining a balanced diet.

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