The Mediterranean diet emphasizes heart-healthy plant foods like fruits, veggies, nuts, beans and legumes, olive oil, whole grains and lean protein like seafood and chicken. Enjoying more of these nutrient-dense foods is a delicious way to reduce the risk of heart disease and cancer. For starters, try boosting the flavor of your favorite meals with fresh herbs and spices or a drizzle of extra virgin olive oil rather than adding salt or butter. Enjoy these 10 Mediterranean mains, and you’ll be on your way to heart health in no time, all for less than 400 calories!
10 Mediterranean Diet Main Dishes Under 400 Calories
1. Mediterranean Barley with Chickpeas | Cooking Light
Loaded with barley, arugula, peppers, sun-dried tomatoes and chickpeas, this meatless main is a nutrient-packed dinner that doubles as a packable lunch. The light lemon vinaigrette pairs beautifully with the crisp veggies. Add a sprinkle of feta for extra tang! Recipe makes 4 servings of 1 1/4 cups barley mixture and 1 1/2 teaspoons pistachios.
Nutrition (per serving): Calories: 359; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 852mg; Carbohydrate: 61g; Dietary Fiber: 14g; Sugar: 3g; Protein: 11g
2. Baked Salmon with Dill | Cooking Light
This easy and fresh dinner is packed with flavor and heart-healthy fats. For a quick dipping sauce, stir together a bit of Greek yogurt, fresh lemon juice, dill and garlic. Serve with a mixed green salad or roasted veggies like broccoli or asparagus. Garnish with extra lemon wedges. Recipe makes 4 servings at 1 fillet + 1 lemon wedge each.
Nutrition (per serving): Calories: 251; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 94mg; Sodium: 215mg; Carbohydrate: 1g; Dietary Fiber: 1g; Sugar: 0g; Protein: 34g
3. Lemony Chickpea and Tuna Salad | Eat Yourself Skinny
Canned tuna is convenient, versatile and packed with protein. Make a batch of this tasty tuna to have over arugula or spinach for quick lunches throughout the week. Or serve with sliced cucumber, tomatoes and a drizzle of extra virgin olive oil. Recipe makes 12 servings at 1/2 cup salad each.
Nutrition (per serving): Calories: 123; Total Fat: 2.5g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 315mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 2g; Protein: 8g
4. One-Pot Lemon Pasta with Greens and Sun-Dried Tomatoes | Making Thyme for Health
What’s not to love about a one-pot meal, especially when there’s pasta involved? The tasty combination of whole-grain spaghetti, greens, fresh lemon, garlic and marinated sun-dried tomatoes will leave you craving seconds. Serve with grilled chicken, fish or shrimp for a protein boost, if desired. Recipe makes 4 servings.
Nutrition (per serving): Calories: 274; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 528mg; Carbohydrate: 33g; Dietary Fiber: 7g; Sugar: 2g; Protein: 8g
5. Whole Wheat Couscous with Parmesan and Peas | Eating Well
This light yet comforting couscous dish features bright spring peas and a bit of freshly grated Parmesan. Fresh dill and lemon juice help round out the flavors. Feel free to toss in a handful of greens like spinach or kale toward the end of cooking for an extra nutrient punch! Recipe makes 4 servings.
Nutrition (per serving): Calories: 208; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 186mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 0g; Protein: 10g
6. One-Pan Chicken and Roasted Veggies | Eating Bird Food
Spiced lean chicken thighs and flavorful balsamic-glazed veggies make for a no-fuss weeknight meal. The best part is that you won’t be left with a pile of dishes! Pair with a whole grain like brown rice pilaf or garlicky quinoa. Garnish with fresh herbs and a squeeze of fresh lemon juice. Recipe makes 4 servings.
Nutrition (per serving): Calories: 348; Total Fat: 18g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 80mg; Sodium: 680mg; Carbohydrate: 30g; Dietary Fiber: 8g; Sugar: 7g; Protein: 22g
7. Mediterranean Baked Cod with Chickpea Salad | Clean Eating
Spice up your fish routine by serving this delicious cod in a sweet and colorful bell pepper. The salty olives, fresh parsley, lemon zest, tomatoes and feta make this a seriously flavorful weeknight dinner option. Did we mention it packs a whopping 35 grams of protein per serving? Recipe makes 4 servings at 1 cod fillet + 1/2 cup spinach + 1/2 bell pepper + 1/2 cup salad each.
Nutrition (per serving): Calories: 363; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 69mg; Sodium: 455mg; Carbohydrate: 33g; Dietary Fiber: 8g; Sugar: 7g; Protein: 35g
8. Chicken Hummus Wrap | Kim’s Cravings
Sometimes simple is best. These easy three-ingredient wraps can be whipped up in under 5 minutes. With tender chicken, creamy hummus and fiber-packed whole-grain tortillas, there’s nothing not to love! Add mixed greens and sliced tomatoes to up the veggie count. Recipe makes 3 servings at 1/2 cup chicken + 1 tortilla each.
Nutrition (per serving): Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 40mg; Sodium: 370mg; Carbohydrate: 20g; Dietary Fiber: 4g; Sugar: 1g; Protein: 21g
9. Vegetarian Stuffed Peppers | Nutrition Stripped
Go meatless with this colorful recipe featuring a vibrant three-bean salad stuffed in a bell pepper. This recipe stands out because you can whip them up without turning on the stove. Simply toss together the veggies and legumes, and stuff them in the bell peppers. Winning! To make this recipe even quicker, buy precooked lentils. Recipe makes 4 servings at 1 cup each.
Nutrition (per serving): Calories: 389; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 185mg; Carbohydrate: 54g; Dietary Fiber: 23g; Sugar: 9g; Protein: 19g
10. Greek-Style Turkey Burgers with Yogurt Sauce | The Iron You
These lean and flavorful turkey burgers feature fresh herbs like parsley and mint along with lemon, garlic and a tangy Greek yogurt dipping sauce to satisfy any and all burger cravings you may have. Serve atop a bed of mixed greens or on whole-grain buns with tomato and avocado. Recipe makes 4 servings at 1 burger each.
Nutrition (per serving): Calories: 236; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 99mg; Sodium: 854mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 2g; Protein: 30g
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