The Best High-Protein, Low-Carb, Sugar-Free Mediterranean Recipes: Easy

Want Mediterranean flavor without the sugar spikes or the carb-heavy extras? This guide rounds up the best High-Protein, Low-Carb, Sugar-Free Mediterranean Recipes that still feel like real food, bright herbs, good olive oil, and satisfying portions.

Here, high-protein means meals built around protein-rich staples like eggs, fish, chicken, turkey, Greek-style yogurt, and feta. Low-carb means skipping or shrinking common carb bases (bread, pasta, rice) and leaning on veggies instead. Sugar-free means no added sugar, plus a close look at sneaky sweet spots like sauces, flavored yogurt, and packaged dressings.

You’ll also see quick notes on classic Mediterranean foods that run higher in carbs, like lentils, chickpeas, oats, and sweet potato, so you can portion them based on your goals. Expect simple ingredients, clear steps, and easy swaps when you want to drop carbs even more. Quick safety note: cook eggs until the whites and yolks are set, and cook seafood until it’s opaque and flakes easily.

How to build a high-protein, low-carb Mediterranean plate without added sugar

A satisfying Mediterranean plate doesn’t need bread baskets, sweet sauces, or hidden sugars. Keep it simple with this formula you can repeat all week:

Protein + non-starchy veggies + healthy fat + herbs and acid

That’s it. Think of it like building a sturdy table, protein is the legs, veggies are the tabletop, and olive oil, herbs, lemon, and vinegar are the finish that makes it look (and taste) expensive.

Before you cook, stock a few basics so you’re not tempted by bottled sauces:

Extra-virgin olive oil
Lemons (plus zest)
Garlic
Oregano
Cumin
Paprika
Vinegar (red wine or apple cider)
Capers
Mustard (check for added sugar)
Tahini

One more thing: added sugar sneaks into marinades, dressings, “teriyaki,” balsamic glazes, and many jarred pasta sauces. If the label lists sugar, honey, cane syrup, rice syrup, dextrose, or anything ending in -ose, skip it and build flavor with spices, citrus, and vinegar instead.

high-protein-low-carb-sugar-free-mediterranean-cookbook-cover-0c5ae36a - Keto Sugar Free

Protein picks that fit the Mediterranean vibe

Protein is what makes a low-carb Mediterranean meal actually stick with you. The best options are simple, easy to season, and play well with olive oil, lemon, garlic, and herbs.

Here are strong picks (and why they work):

Eggs: Cheap, fast, and perfect for any meal. They also pair well with veggies like spinach, peppers, mushrooms, and tomatoes.
Chicken (breast or thighs): Neutral flavor, easy to batch cook, and takes on Mediterranean seasonings fast.
Turkey: Great for meatballs, burgers, and skillet meals. Choose plain ground turkey and season it yourself.
Fish:
- Salmon: Higher in fat, which helps satiety. Great with lemon, dill, and capers.
- Cod: Lean and mild, a blank canvas for garlic, paprika, and olive oil.
- Tuna: Fast protein with almost no prep. Choose canned tuna in water or olive oil, and check labels.
Shrimp and scallops: Quick-cooking, high protein, and feel “restaurant” with minimal effort. Sear them in olive oil with garlic and lemon.
Lean beef: Works well in kebab-style bowls or chopped salads. Choose leaner cuts and keep portions reasonable.
Lamb (in moderation): Classic Mediterranean flavor, richer and higher in fat. A little goes a long way with herbs and lemon.
Greek yogurt (plain, unsweetened): High protein and perfect for sauces and marinades. Watch for flavored cups that add sugar.
Cottage cheese (if tolerated): Not traditional, but it fits the macro goal and works as a creamy base with herbs and cucumber.
Feta and mozzarella: Strong flavor per bite, so you can use less. Feta brings salt and tang; mozzarella adds mild creaminess.
Legumes in measured portions (chickpeas, lentils, beans): Mediterranean staples, but higher in carbs. Use them like a side, not a base, and pair with lean protein and lots of veggies.

A few quick habits make high-protein, low-carb eating feel easy instead of constant cooking:

Batch cook chicken (sheet pan or grill pan), then slice it for salads, bowls, and lettuce wraps.
Keep canned tuna and salmon for instant lunches. Mix with olive oil, lemon, mustard, and herbs.
Freeze shrimp so you always have a fast dinner. Thaw in a bowl of cold water.
Make egg muffins with spinach, peppers, and feta for grab-and-go breakfasts (or quick protein snacks).

If you’re building a plate, aim for one palm-sized portion of protein, then fill the rest with non-starchy veggies and a smart fat like olive oil or olives.

Low-carb flavor boosters that make meals taste restaurant-good

Low-carb doesn’t have to taste plain. The trick is to build flavor the Mediterranean way: herbs + garlic + acid + salt, then add richness with olive oil or yogurt. When you get that balance right, you won’t miss sugary sauces or heavy carb bases.

Start with a few no-added-sugar sauce ideas you can use all week:

Chimichurri-style herb sauce: Parsley (or cilantro), garlic, olive oil, red wine vinegar, oregano, salt, pepper, and chili flakes. Spoon over chicken, steak, shrimp, or roasted veggies.
Lemon-garlic dressing: Olive oil, lemon juice, minced garlic, Dijon mustard (check the label), oregano, salt, and pepper. Works on salads, grilled fish, and veggie bowls.
Yogurt tzatziki: Plain Greek yogurt, grated cucumber, garlic, lemon, dill or mint, salt, and pepper. Use it as a dip, sauce, or creamy topping instead of sweet dressings.
Tahini-lemon sauce: Tahini, lemon juice, garlic, salt, then thin with water until pourable. Great on grilled meats and roasted cauliflower.
Pesto without sugar: Basil, garlic, olive oil, pine nuts or walnuts, Parmesan, salt, and pepper. Toss with zucchini noodles, spread on chicken, or swirl into soups.

Then bring the “restaurant” pop with salty and acidic add-ons. These give you big flavor without carbs:

Capers: Briny punch for fish, chicken, and salads.
Olives: Rich and salty, a little makes a dish feel finished.
Pickled onions (no sugar): Check the ingredients, they should be vinegar, salt, and spices (not sugar). Add to bowls and salads.
Citrus zest (lemon or orange): Adds aroma and brightness without sweetness.

Smart swaps keep the Mediterranean feel while lowering carbs:

Use cauliflower rice instead of grains for bowls and skillet meals.
Swap pasta for zucchini noodles (or thin-sliced zucchini ribbons).
Make creamy sauces with Greek yogurt and herbs instead of flour-thickened bases.
Add extra crunchy veggies (cucumber, radish, peppers) instead of croutons.

If you like soups and stews, you can keep them low-carb and still thick and comforting. Skip flour and use veggies:

Blend in cauliflower for a creamy texture.
Simmer and blend zucchini for natural thickness without changing the flavor much.

Finally, watch for the classic sugar traps: bottled marinades, “Greek” dressings, barbecue-style sauces, and flavored yogurts. When in doubt, keep it boring on the label and bold on the plate, olive oil, lemon, garlic, herbs, salt, and pepper rarely steer you wrong.

high-protein-low-carb-sugar-free-mediterranean-recipes-cover-592186a8 - Keto Sugar Free

Recipe pack: high-protein, low-carb, sugar-free Mediterranean recipes

This is your mix-and-match pack for a full week of Mediterranean eating that stays high-protein, low-carb, and sugar-free. Every recipe avoids added sugar (check labels on mustard, vinegar-based condiments, jarred peppers, and canned goods). When a dish is naturally higher in carbs (oats, lentils, chickpeas, sweet potato, watermelon), you’ll see quick ideas to keep portions in check.

Breakfast and brunch recipes that keep carbs low

Shakshuka (classic)
A warm tomato-pepper skillet with eggs that feels like brunch food but eats like a protein meal.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup diced onion
1 cup diced red bell pepper
2 cloves garlic, minced
1 1/2 cups crushed tomatoes (no sugar added)
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
4 large eggs
Directions

Heat oil in a skillet over medium heat, cook onion and pepper 5 to 7 minutes.
Stir in garlic, tomatoes, spices, simmer 8 minutes, make 4 wells, add eggs, cover 6 to 8 minutes.
Macros (estimate per serving, 2 servings): 260 calories, 14 g protein, 10 g net carbs, 17 g fat.

Green Shakshuka
All the shakshuka comfort, but with greens instead of tomatoes.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup sliced green onion
2 cups baby spinach
1 cup chopped zucchini
1/2 cup chopped parsley
2 tbsp lemon juice
1/2 tsp salt
1/4 tsp black pepper
4 large eggs
Directions

Sauté green onion and zucchini in oil 4 to 5 minutes, add spinach to wilt.
Stir in parsley, lemon, salt, pepper, make wells, add eggs, cover 6 to 8 minutes.
Macros (estimate per serving, 2 servings): 240 calories, 14 g protein, 6 g net carbs, 17 g fat.

Baked Eggs (egg cups in marinara)
Easy baked eggs when you want hands-off cooking.
Ingredients

1 cup marinara (no sugar added)
1 tbsp extra-virgin olive oil
1/4 tsp salt
1/4 tsp black pepper
4 large eggs
2 tbsp crumbled feta
Directions

Heat oven to 400°F, add marinara and oil to 2 small ramekins.
Crack 2 eggs into each, season, bake 10 to 14 minutes, top with feta.
Macros (estimate per serving, 2 servings): 270 calories, 17 g protein, 8 g net carbs, 18 g fat.

Shirred Eggs (creamier baked eggs)
A cozy baked-egg dish that tastes rich without needing carbs.
Ingredients

1 tsp extra-virgin olive oil (for greasing)
4 large eggs
2 tbsp heavy cream
2 tbsp grated Parmesan
1/4 tsp salt
1/4 tsp black pepper
Directions

Heat oven to 375°F, grease 2 ramekins, crack 2 eggs into each.
Spoon cream over eggs, top with Parmesan, bake 10 to 13 minutes.
Macros (estimate per serving, 2 servings): 310 calories, 18 g protein, 2 g net carbs, 26 g fat.

Breakfast Egg Muffins (spinach-feta)
Grab-and-go protein bites for busy mornings.
Ingredients

8 large eggs
1/2 cup chopped spinach
1/3 cup crumbled feta
1/4 cup diced bell pepper
1/2 tsp salt
1/4 tsp black pepper
Directions

Heat oven to 350°F, grease a 12-cup muffin tin.
Whisk eggs with mix-ins, fill cups, bake 18 to 22 minutes.
Macros (estimate per 2 muffins, 6 servings): 190 calories, 14 g protein, 2 g net carbs, 14 g fat.

Spring Vegetable Frittata
A fridge-cleanout frittata that stays low-carb with the right veggies.
Ingredients

1 tbsp extra-virgin olive oil
1 cup sliced asparagus
1/2 cup sliced mushrooms
1/2 cup chopped zucchini
8 large eggs
1/4 cup crumbled goat cheese
1/2 tsp salt
1/4 tsp black pepper
Directions

Heat oven to 375°F, sauté veggies in an oven-safe skillet 5 to 6 minutes.
Add whisked eggs, sprinkle cheese, bake 12 to 16 minutes.
Macros (estimate per serving, 4 servings): 250 calories, 16 g protein, 4 g net carbs, 19 g fat.

Smoked Salmon Frittata
Salty smoked salmon makes eggs taste like brunch out.
Ingredients

1 tbsp extra-virgin olive oil
8 large eggs
3 oz smoked salmon
1/2 cup chopped spinach
2 tbsp chopped dill
1 tbsp capers
1/2 tsp black pepper
Directions

Heat oven to 375°F, whisk eggs with pepper, stir in spinach, dill, capers.
Pour into oiled skillet, lay salmon on top, bake 12 to 16 minutes.
Macros (estimate per serving, 4 servings): 240 calories, 18 g protein, 2 g net carbs, 17 g fat.

Turkish Eggs (çılbır-style)
Poached eggs over garlicky yogurt with warm paprika oil.
Ingredients

1 cup plain Greek yogurt (unsweetened)
1 clove garlic, finely grated
1 tbsp lemon juice
1/2 tsp salt
2 tbsp extra-virgin olive oil
1 tsp Aleppo pepper or paprika
4 large eggs
Directions

Mix yogurt, garlic, lemon, salt, spread on plates.
Poach eggs 3 to 4 minutes, spoon on yogurt, drizzle oil warmed with pepper.
Macros (estimate per serving, 2 servings): 330 calories, 23 g protein, 7 g net carbs, 23 g fat.

Chia Pudding (sugar-free)
A make-ahead breakfast that’s naturally low-carb and fiber-rich.
Ingredients

1 cup unsweetened almond milk (or unsweetened milk of choice)
3 tbsp chia seeds
1/2 tsp vanilla extract
1 to 2 tsp stevia or monk fruit (optional)
2 tbsp chopped walnuts (optional)
Directions

Stir milk, chia, vanilla, and sweetener (if using), rest 10 minutes, stir again.
Refrigerate 2 hours or overnight, top with walnuts if desired.
Macros (estimate per serving, 2 servings, without walnuts): 140 calories, 5 g protein, 3 g net carbs, 9 g fat.

Easy Oatmeal Recipe (higher-carb option)
Simple oatmeal can fit if you keep the portion small and add protein.
Ingredients

1/2 cup rolled oats
1 cup water
1/8 tsp salt
1/2 cup plain Greek yogurt (unsweetened)
1 tbsp chia seeds
Directions

Simmer oats, water, and salt 5 minutes, stirring.
Off heat, stir in yogurt and chia, rest 2 minutes.
Macros (estimate per serving, 1 serving): 360 calories, 23 g protein, 42 g net carbs, 10 g fat.
Lower-carb ideas: Use 1/4 cup oats, add 1 more tbsp chia, or swap oats for chia pudding.

Overnight Oats (higher-carb option)
A no-cook breakfast that’s convenient, but portion size matters.
Ingredients

1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/2 cup plain Greek yogurt (unsweetened)
1 tbsp chia seeds
1/2 tsp cinnamon
Directions

Stir everything in a jar, cover, refrigerate overnight.
Stir and eat cold, or warm 30 to 60 seconds if you prefer.
Macros (estimate per serving, 1 serving): 380 calories, 27 g protein, 40 g net carbs, 11 g fat.
Lower-carb ideas: Replace half the oats with 2 tbsp ground flaxseed, or make a half-portion and add a boiled egg.

Salads, bowls, and no-cook lunches for busy days

Caprese Salad (protein-boosted)
Classic tomato and mozzarella, plus extra protein from turkey or chicken.
Ingredients

2 cups sliced tomatoes
4 oz fresh mozzarella, sliced
4 oz cooked chicken breast, sliced
1 tbsp extra-virgin olive oil
1 tbsp balsamic vinegar (no sugar added, check label)
1/4 tsp salt
1/4 tsp black pepper
6 basil leaves
Directions

Layer tomatoes, mozzarella, and chicken on a plate.
Drizzle oil and vinegar, season, add basil.
Macros (estimate per serving, 1 serving): 520 calories, 46 g protein, 10 g net carbs, 32 g fat.

Greek Salad (with chicken)
Crunchy, salty, and filling, this is an easy lunch bowl.
Ingredients

2 cups chopped romaine
1/2 cup chopped cucumber
1/2 cup chopped tomato
1/4 cup sliced red onion
1/4 cup kalamata olives
2 oz feta, crumbled
4 oz cooked chicken breast, chopped
1 1/2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1/2 tsp dried oregano
Directions

Toss veggies, olives, feta, and chicken in a bowl.
Whisk oil, vinegar, oregano, pour over and toss.
Macros (estimate per serving, 1 serving): 610 calories, 44 g protein, 9 g net carbs, 43 g fat.

Israeli Salad
A bright chopped salad that works as a side or base for tuna.
Ingredients

1 cup diced cucumber
1 cup diced tomato
2 tbsp chopped parsley
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper
Directions

Mix cucumber, tomato, and parsley.
Add oil, lemon, salt, pepper, toss.
Macros (estimate per serving, 2 servings): 110 calories, 2 g protein, 6 g net carbs, 9 g fat.

Easy Cucumber Salad (tzatziki vibe)
Cool and crunchy, great with grilled meat.
Ingredients

2 cups sliced cucumber
1/2 cup plain Greek yogurt (unsweetened)
1 tbsp lemon juice
1 clove garlic, minced
1/2 tsp dried dill (or 1 tbsp fresh)
1/4 tsp salt
Directions

Stir yogurt, lemon, garlic, dill, and salt.
Toss with cucumber, chill 10 minutes.
Macros (estimate per serving, 2 servings): 70 calories, 7 g protein, 4 g net carbs, 2 g fat.

Niçoise Salad (low-carb style)
All the best parts, tuna, eggs, olives, and green beans, without potatoes.
Ingredients

2 cups mixed greens
1 can tuna (5 oz), drained
2 hard-boiled eggs, halved
1/2 cup cooked green beans
1/4 cup kalamata olives
1 tbsp capers
1 1/2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp Dijon mustard (no sugar added, check label)
Directions

Arrange greens, tuna, eggs, beans, olives, capers in a bowl.
Whisk oil, vinegar, mustard, drizzle on top.
Macros (estimate per serving, 1 serving): 560 calories, 45 g protein, 7 g net carbs, 38 g fat.

Sweet Potato Salad (higher-carb option)
Tastes like meal prep comfort, but keep the portion smaller.
Ingredients

2 cups roasted sweet potato cubes
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp Dijon mustard (no sugar added)
1/2 tsp salt
1/4 tsp black pepper
2 tbsp chopped parsley
Directions

Toss warm sweet potato with oil, lemon, mustard, salt, pepper.
Stir in parsley and chill 20 minutes.
Macros (estimate per serving, 4 servings): 170 calories, 2 g protein, 27 g net carbs, 7 g fat.
Lower-carb swap: Use roasted cauliflower florets instead of sweet potato.

French Carrot Salad
A tangy crunch that wakes up rich mains.
Ingredients

2 cups shredded carrots
1 1/2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp Dijon mustard (no sugar added)
1/4 tsp salt
1 tbsp chopped parsley
Directions

Mix oil, lemon, mustard, salt.
Toss with carrots and parsley, chill 10 minutes.
Macros (estimate per serving, 4 servings): 90 calories, 1 g protein, 7 g net carbs, 7 g fat.

Tuna, Cucumber, Mozzarella Salad
Fast protein lunch that’s clean, salty, and satisfying.
Ingredients

1 can tuna (5 oz), drained
1 cup chopped cucumber
3 oz mozzarella pearls
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp dried oregano
1/4 tsp black pepper
Directions

Combine tuna, cucumber, and mozzarella in a bowl.
Add oil, lemon, oregano, pepper, toss.
Macros (estimate per serving, 1 serving): 520 calories, 44 g protein, 5 g net carbs, 35 g fat.

Salmon Salad (simple lemon-herb)
A fork-friendly salad that stays light but filling.
Ingredients

4 oz cooked salmon, flaked
2 cups mixed greens
1/2 cup chopped cucumber
1/2 cup chopped tomato
1 1/2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp chopped dill
1/4 tsp salt
Directions

Add greens, cucumber, tomato, and salmon to a bowl.
Whisk oil, lemon, dill, salt, drizzle and toss.
Macros (estimate per serving, 1 serving): 520 calories, 30 g protein, 7 g net carbs, 41 g fat.

Salmon Avocado Salad
Creamy avocado makes this feel like a full meal.
Ingredients

4 oz cooked salmon, flaked
1/2 avocado, diced
2 cups mixed greens
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/4 tsp salt
Directions

Combine salmon, avocado, and greens in a bowl.
Drizzle oil and lemon, season with salt, toss gently.
Macros (estimate per serving, 1 serving): 610 calories, 30 g protein, 6 g net carbs, 52 g fat.

Tomato Avocado Salad
A simple side that also works as a topping for grilled chicken.
Ingredients

1 cup chopped tomato
1/2 avocado, diced
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp chopped basil
1/4 tsp salt
Directions

Combine tomato and avocado in a bowl.
Add oil, lemon, basil, salt, toss gently.
Macros (estimate per serving, 1 serving): 290 calories, 3 g protein, 6 g net carbs, 27 g fat.

Watermelon Salad with Feta and Cucumber (higher-carb option)
Refreshing and salty, but keep watermelon as a small accent.
Ingredients

1 cup cubed watermelon
1 cup chopped cucumber
2 oz feta, crumbled
1 tbsp extra-virgin olive oil
1 tbsp lime juice
6 mint leaves, chopped
Directions

Combine watermelon, cucumber, and feta.
Drizzle oil and lime, add mint, toss.
Macros (estimate per serving, 2 servings): 230 calories, 9 g protein, 14 g net carbs, 16 g fat.
Lower-carb idea: Use 1/2 cup watermelon and add more cucumber.

Shrimp, Asparagus, and Avocado Salad
A high-protein salad that eats like a main.
Ingredients

8 oz cooked shrimp
1 cup cooked asparagus pieces
1/2 avocado, diced
2 cups arugula
1 1/2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper
Directions

Add shrimp, asparagus, avocado, and arugula to a bowl.
Drizzle oil and lemon, season, toss gently.
Macros (estimate per serving, 2 servings): 420 calories, 33 g protein, 6 g net carbs, 28 g fat.

Mediterranean Chickpea Salad (higher-carb option)
Great flavor, but treat chickpeas like a side, not the base.
Ingredients

1 cup canned chickpeas, drained and rinsed
1 cup chopped cucumber
1 cup chopped tomato
1/4 cup chopped red onion
2 tbsp chopped parsley
1 1/2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/2 tsp salt
Directions

Combine chickpeas, cucumber, tomato, onion, parsley.
Add oil, lemon, salt, toss.
Macros (estimate per serving, 2 servings): 300 calories, 9 g protein, 28 g net carbs, 16 g fat.
Lower-carb idea: Use 1/2 cup chickpeas and add 4 oz chicken, or swap to a smaller portion of marinated white beans.

Lentil Salad (higher-carb option)
A classic Mediterranean prep salad, best in smaller servings.
Ingredients

1 1/2 cups cooked lentils, cooled
1/2 cup chopped cucumber
1/2 cup chopped tomato
2 tbsp chopped parsley
1 1/2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1/2 tsp salt
Directions

Mix lentils, cucumber, tomato, parsley in a bowl.
Add oil, vinegar, salt, toss and chill 15 minutes.
Macros (estimate per serving, 3 servings): 240 calories, 12 g protein, 28 g net carbs, 10 g fat.

Warm Sweet Potato Noodles, Cabbage, and Lentil Salad (higher-carb option)
Comfort food energy, but keep the lentils and sweet potato modest.
Ingredients

2 cups spiralized sweet potato
2 cups shredded cabbage
1 cup cooked lentils
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1/2 tsp salt
1/4 tsp black pepper
Directions

Sauté sweet potato noodles in oil 4 to 6 minutes, add cabbage to soften 2 minutes.
Stir in lentils, lemon, salt, pepper, warm 1 minute.
Macros (estimate per serving, 3 servings): 260 calories, 9 g protein, 34 g net carbs, 9 g fat.
Lower-carb swap: Use zucchini noodles and skip lentils, add chicken.

Cauliflower Rice Tabbouleh (low-carb base)
All the lemony-herb tabbouleh flavor, without bulgur.
Ingredients

3 cups riced cauliflower
1 cup chopped parsley
1/4 cup chopped mint
1/2 cup diced cucumber
1/2 cup diced tomato
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
1/2 tsp salt
Directions

Mix cauliflower rice, herbs, cucumber, tomato in a bowl.
Add oil, lemon, salt, toss and chill 10 minutes.
Macros (estimate per serving, 4 servings): 110 calories, 3 g protein, 5 g net carbs, 8 g fat.

Soups, mains, snacks, and sides for a full Mediterranean week

Best Hummus Recipe (classic)
Creamy and savory, just keep the portion tight if you’re very low-carb.
Ingredients

1 can chickpeas (15 oz), drained and rinsed
1/4 cup tahini
3 tbsp lemon juice
1 clove garlic
2 tbsp extra-virgin olive oil
1/2 tsp ground cumin
1/2 tsp salt
3 tbsp water
Directions

Blend chickpeas, tahini, lemon, garlic, oil, cumin, salt.
Blend in water until smooth.
Macros (estimate per 1/4 cup): 180 calories, 6 g protein, 12 g net carbs, 12 g fat.

Roasted Red Pepper Hummus
Adds smoky sweetness without sugar (use jarred peppers with no sugar added).
Ingredients

1 can chickpeas (15 oz), drained and rinsed
1/3 cup roasted red peppers (no sugar added, check label)
1/4 cup tahini
2 tbsp lemon juice
1 clove garlic
1/2 tsp smoked paprika
1/2 tsp salt
3 tbsp water
Directions

Blend everything except water until mostly smooth.
Add water and blend creamy.
Macros (estimate per 1/4 cup): 170 calories, 6 g protein, 11 g net carbs, 11 g fat.

Green Goddess Hummus
Herby and bright, great with cucumbers and bell peppers.
Ingredients

1 can chickpeas (15 oz), drained and rinsed
1 cup parsley
1/2 cup cilantro
1/4 cup tahini
2 tbsp lemon juice
1 clove garlic
1/2 tsp salt
3 tbsp water
Directions

Blend chickpeas, herbs, tahini, lemon, garlic, salt.
Add water and blend smooth.
Macros (estimate per 1/4 cup): 170 calories, 6 g protein, 11 g net carbs, 11 g fat.

Roasted Beet Hummus with Basil Pesto
Earthy color and flavor, with a pesto swirl for richness.
Ingredients

1 can chickpeas (15 oz), drained and rinsed
1/2 cup roasted beet, chopped
1/4 cup tahini
2 tbsp lemon juice
1 clove garlic
1/2 tsp salt
2 tbsp basil pesto (no sugar added, check label)
3 tbsp water
Directions

Blend chickpeas, beet, tahini, lemon, garlic, salt, water until smooth.
Spoon into a bowl and swirl pesto on top.
Macros (estimate per 1/4 cup): 180 calories, 6 g protein, 12 g net carbs, 12 g fat.

Roasted Cauliflower Hummus (lower-carb)
A lighter dip that cuts chickpeas by using roasted cauliflower.
Ingredients

3 cups cauliflower florets
1 tbsp extra-virgin olive oil
1/2 cup chickpeas, drained and rinsed
1/4 cup tahini
2 tbsp lemon juice
1 clove garlic
1/2 tsp salt
2 tbsp water
Directions

Roast cauliflower with oil at 425°F for 20 to 25 minutes.
Blend cauliflower with remaining ingredients until smooth.
Macros (estimate per 1/4 cup): 90 calories, 3 g protein, 5 g net carbs, 7 g fat.

Baba Ganoush
Smoky eggplant dip that’s naturally low-carb.
Ingredients

1 large eggplant
2 tbsp tahini
2 tbsp lemon juice
1 clove garlic, minced
1 tbsp extra-virgin olive oil
1/2 tsp salt
Directions

Roast eggplant at 425°F for 35 to 45 minutes, cool, scoop flesh.
Mash with tahini, lemon, garlic, oil, salt.
Macros (estimate per 1/4 cup): 80 calories, 2 g protein, 4 g net carbs, 6 g fat.
Serving tip: Keep dips to 2 to 4 tbsp and scoop with cucumbers or bell peppers.

Kale Chips
Crunchy and salty, like chips with better macros.
Ingredients

4 cups chopped kale, stems removed
1 tbsp extra-virgin olive oil
1/4 tsp salt
Directions

Heat oven to 300°F, toss kale with oil and salt.
Bake 12 to 18 minutes, stirring once, until crisp.
Macros (estimate per serving, 2 servings): 80 calories, 3 g protein, 4 g net carbs, 5 g fat.

Antipasto Skewers
No-cook snack that feels like a mini charcuterie plate.
Ingredients

12 cherry tomatoes
12 mozzarella pearls
12 olives
6 oz salami slices (check label for no sugar added)
1 tbsp extra-virgin olive oil
1 tsp dried oregano
Directions

Thread tomatoes, mozzarella, olives, and salami onto skewers.
Drizzle with oil and oregano before serving.
Macros (estimate per serving, 4 servings): 260 calories, 14 g protein, 3 g net carbs, 21 g fat.

Smoked Salmon, Avocado, and Cucumber Bites
A fast snack that hits protein, fat, and crunch.
Ingredients

24 cucumber slices
4 oz smoked salmon
1/2 avocado, mashed
1 tbsp lemon juice
1 tbsp chopped dill
1/8 tsp black pepper
Directions

Mix avocado with lemon, dill, and pepper.
Top cucumber slices with avocado, then salmon.
Macros (estimate per serving, 2 servings): 250 calories, 16 g protein, 5 g net carbs, 19 g fat.

Falafel Flatbread (higher-carb option)
A fun lunch, but keep it small, or go greens-first.
Ingredients

2 low-carb flatbreads (check label, no added sugar)
4 baked falafel patties (store-bought or homemade, check label)
1 cup shredded lettuce
1/2 cup chopped cucumber
1/4 cup tzatziki (unsweetened)
Directions

Warm flatbread and falafel.
Assemble with lettuce, cucumber, and tzatziki.
Macros (estimate per serving, 2 servings): 430 calories, 20 g protein, 24 g net carbs, 24 g fat.
Lower-carb idea: Skip flatbread, build a salad bowl with extra greens.

Falafel (baked option, higher-carb)
Falafel is tasty, but it’s still legume-based, think “side,” not “base.”
Ingredients

1 can chickpeas (15 oz), drained and rinsed
1/4 cup chopped onion
2 cloves garlic
1/4 cup parsley
1 tsp ground cumin
1/2 tsp salt
2 tbsp olive oil
Directions

Heat oven to 425°F, pulse all ingredients except oil until crumbly.
Form 12 small patties, brush with oil, bake 12 minutes per side.
Macros (estimate per 3 small patties): 220 calories, 8 g protein, 20 g net carbs, 12 g fat.
Lower-carb idea: Make smaller patties and serve over a big salad.

Greek Sheet Pan Chicken
A weeknight staple, chicken and veggies cook together.
Ingredients

1 1/2 lb boneless skinless chicken thighs
2 cups zucchini chunks
1 cup red bell pepper chunks
1/2 cup sliced red onion
3 tbsp extra-virgin olive oil
2 tbsp lemon juice
2 tsp dried oregano
1 tsp garlic powder
1 tsp salt
Directions

Heat oven to 425°F, toss everything on a sheet pan.
Roast 25 to 30 minutes, until chicken is 165°F.
Macros (estimate per serving, 4 servings): 430 calories, 34 g protein, 6 g net carbs, 29 g fat.

Greek Lemon Chicken
Bright, garlicky chicken that works hot or cold.
Ingredients

1 1/2 lb chicken breast
3 tbsp extra-virgin olive oil
3 tbsp lemon juice
2 cloves garlic, minced
2 tsp dried oregano
1 tsp salt
1/2 tsp black pepper
Directions

Marinate chicken in remaining ingredients 15 minutes (or up to 8 hours).
Bake at 400°F for 18 to 24 minutes, rest 5 minutes, slice.
Macros (estimate per serving, 4 servings): 300 calories, 42 g protein, 1 g net carbs, 12 g fat.

Greek Chicken Burgers
A bunless burger that still tastes like a gyro plate.
Ingredients

1 lb ground chicken
2 oz feta, crumbled
1 tsp dried oregano
1 tsp garlic powder
1/2 tsp salt
1 tbsp extra-virgin olive oil
Directions

Mix chicken, feta, oregano, garlic powder, salt, form 4 patties.
Pan-sear in oil 5 to 6 minutes per side, to 165°F.
Macros (estimate per patty): 290 calories, 28 g protein, 1 g net carbs, 19 g fat.

Greek Chicken Kabobs
Simple skewers that pair with salad or cauliflower rice.
Ingredients

1 1/2 lb chicken breast, cubed
3 tbsp extra-virgin olive oil
2 tbsp lemon juice
2 tsp dried oregano
1 tsp salt
1 cup bell pepper chunks
1 cup zucchini chunks
Directions

Toss chicken with oil, lemon, oregano, salt, thread onto skewers with veggies.
Grill 10 to 12 minutes, turning once, to 165°F.
Macros (estimate per serving, 4 servings): 290 calories, 40 g protein, 4 g net carbs, 12 g fat.

Grilled Chicken Souvlaki
Tender chicken with that classic lemon-oregano hit.
Ingredients

1 1/2 lb chicken breast, cubed
3 tbsp extra-virgin olive oil
3 tbsp lemon juice
2 cloves garlic, minced
2 tsp dried oregano
1 tsp salt
Directions

Marinate chicken 30 minutes (or up to 8 hours).
Grill 10 to 12 minutes, turning, until 165°F.
Macros (estimate per serving, 4 servings): 300 calories, 42 g protein, 1 g net carbs, 12 g fat.

Chicken Piccata
A lemon-caper skillet that tastes like a restaurant plate.
Ingredients

1 1/2 lb chicken cutlets
1 tsp salt
1/2 tsp black pepper
2 tbsp extra-virgin olive oil
1/2 cup chicken broth (no sugar added)
3 tbsp lemon juice
2 tbsp capers
2 tbsp butter
Directions

Sear chicken in oil 3 to 4 minutes per side, remove.
Simmer broth, lemon, capers 2 minutes, whisk in butter, return chicken 1 minute.
Macros (estimate per serving, 4 servings): 360 calories, 39 g protein, 2 g net carbs, 21 g fat.

Italian Sheet Pan Chicken
Garlic, herbs, and roasted veggies, nothing fancy, always good.
Ingredients

1 1/2 lb chicken thighs
2 cups broccoli florets
1 cup cherry tomatoes
3 tbsp extra-virgin olive oil
1 tsp Italian seasoning
1 tsp garlic powder
1 tsp salt
Directions

Heat oven to 425°F, toss everything on a sheet pan.
Roast 25 to 30 minutes, until chicken is 165°F.
Macros (estimate per serving, 4 servings): 440 calories, 34 g protein, 6 g net carbs, 30 g fat.

Roasted Balsamic Chicken with Brussels Sprouts
Tangy and savory, just use balsamic with no added sugar.
Ingredients

1 1/2 lb chicken breast
4 cups Brussels sprouts, halved
3 tbsp extra-virgin olive oil
2 tbsp balsamic vinegar (no sugar added, check label)
1 tsp garlic powder
1 tsp salt
1/2 tsp black pepper
Directions

Heat oven to 425°F, toss everything on a sheet pan.
Roast 22 to 28 minutes, until chicken is 165°F.
Macros (estimate per serving, 4 servings): 330 calories, 42 g protein, 10 g net carbs, 13 g fat.

Roast Chicken (simple lemon-garlic)
A classic that gives you leftovers for salads all week.
Ingredients

1 whole chicken (4 to 5 lb)
2 tbsp extra-virgin olive oil
1 tbsp lemon zest
2 tbsp lemon juice
1 tsp salt
1 tsp dried oregano
4 cloves garlic, smashed
Directions

Heat oven to 425°F, rub chicken with oil, lemon, salt, oregano, garlic.
Roast 55 to 70 minutes, rest 10 minutes before carving.
Macros (estimate per serving, 6 servings): 380 calories, 35 g protein, 0 g net carbs, 26 g fat.

Mediterranean Ground Beef Stir Fry
Fast skillet meal, big flavor, no sugary sauces needed.
Ingredients

1 lb lean ground beef
1 tbsp extra-virgin olive oil
1 cup chopped zucchini
1 cup chopped bell pepper
2 cups chopped spinach
1 tsp dried oregano
1/2 tsp salt
1/4 tsp black pepper
Directions

Brown beef in oil 6 to 8 minutes, drain if needed.
Add veggies and seasonings, cook 4 to 5 minutes until tender.
Macros (estimate per serving, 4 servings): 320 calories, 24 g protein, 4 g net carbs, 22 g fat.

Pork and Fennel Meatballs
Juicy meatballs that feel fancy with almost no effort.
Ingredients

1 lb ground pork
1/2 cup grated Parmesan
1 tsp fennel seed
1 tsp garlic powder
1 tsp salt
1 tbsp extra-virgin olive oil
Directions

Heat oven to 400°F, mix ingredients, form 16 meatballs.
Bake 15 to 18 minutes, to 160°F.
Macros (estimate per serving, 4 servings): 430 calories, 24 g protein, 1 g net carbs, 36 g fat.

Rosemary Grilled Lamb Chops
Big flavor, quick cook, great with a simple salad.
Ingredients

1 lb lamb chops
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
2 tsp chopped rosemary
1 tsp salt
1/2 tsp black pepper
Directions

Rub lamb with oil, lemon, rosemary, salt, pepper, rest 15 minutes.
Grill 3 to 5 minutes per side (to your doneness).
Macros (estimate per serving, 2 servings): 520 calories, 38 g protein, 1 g net carbs, 40 g fat.

Shrimp Scampi
Garlic-lemon shrimp that tastes rich without pasta.
Ingredients

1 lb shrimp, peeled and deveined
2 tbsp extra-virgin olive oil
2 tbsp butter
4 cloves garlic, minced
3 tbsp lemon juice
1/2 tsp salt
2 tbsp chopped parsley
Directions

Sauté garlic in oil and butter 1 minute, add shrimp and salt.
Cook 2 to 3 minutes, add lemon and parsley, toss and serve.
Macros (estimate per serving, 4 servings): 240 calories, 24 g protein, 2 g net carbs, 15 g fat.

Garlic Grilled Shrimp Skewers
Simple skewers that cook in minutes.
Ingredients

1 lb shrimp, peeled and deveined
2 tbsp extra-virgin olive oil
2 cloves garlic, minced
2 tbsp lemon juice
1/2 tsp salt
1/4 tsp black pepper
Directions

Toss shrimp with oil, garlic, lemon, salt, pepper, rest 10 minutes.
Grill on skewers 2 minutes per side, until opaque.
Macros (estimate per serving, 4 servings): 180 calories, 24 g protein, 1 g net carbs, 9 g fat.

Scallops with Citrus Ginger Sauce
Sweet and tangy without sugar, just citrus and heat.
Ingredients

1 lb sea scallops, patted dry
1 tbsp extra-virgin olive oil
1 tbsp butter
2 tbsp orange juice
1 tbsp lemon juice
1 tsp grated ginger
1/2 tsp salt
Directions

Sear scallops in oil 2 minutes per side, add butter.
Stir in juices, ginger, salt, simmer 30 seconds, spoon over scallops.
Macros (estimate per serving, 4 servings): 220 calories, 23 g protein, 3 g net carbs, 12 g fat.

Baked Salmon (basic)
A reliable dinner that’s hard to mess up.
Ingredients

1 1/2 lb salmon fillet
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp salt
1/2 tsp black pepper
Directions

Heat oven to 400°F, place salmon on a pan, season with oil, lemon, salt, pepper.
Bake 12 to 15 minutes, until it flakes easily.
Macros (estimate per serving, 4 servings): 330 calories, 34 g protein, 0 g net carbs, 22 g fat.

Dijon Baked Salmon
Adds punch with mustard, just check for no sugar added.
Ingredients

1 1/2 lb salmon fillet
1 1/2 tbsp Dijon mustard (no sugar added, check label)
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tsp garlic powder
1/2 tsp salt
Directions

Heat oven to 400°F, spread mustard on salmon, drizzle oil and lemon, season.
Bake 12 to 15 minutes, until flaky.
Macros (estimate per serving, 4 servings): 340 calories, 34 g protein, 1 g net carbs, 23 g fat.

Poached Salmon
Soft, tender salmon that’s great for salads and bowls.
Ingredients

1 1/2 lb salmon fillet
4 cups water
1 tsp salt
1 lemon, sliced
2 garlic cloves, smashed
Directions

Simmer water with salt, lemon, garlic, lower heat to barely simmer.
Add salmon, cover, cook 10 to 12 minutes, until opaque.
Macros (estimate per serving, 4 servings): 300 calories, 34 g protein, 0 g net carbs, 18 g fat.

Best Baked Cod
Lean, mild, and perfect with lemon and herbs.
Ingredients

1 1/2 lb cod fillets
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp paprika
1 tsp garlic powder
1 tsp salt
Directions

Heat oven to 400°F, place cod in a baking dish, drizzle oil and lemon, season.
Bake 10 to 14 minutes, until it flakes.
Macros (estimate per serving, 4 servings): 220 calories, 32 g protein, 1 g net carbs, 9 g fat.

Mediterranean Cod en Papillote
Steams cod with veggies so it stays juicy.
Ingredients

1 1/2 lb cod fillets
1 cup cherry tomatoes
1 cup sliced zucchini
2 tbsp extra-virgin olive oil
2 tbsp lemon juice
1 tsp dried oregano
1 tsp salt
Directions

Heat oven to 400°F, place fish and veggies on parchment, season with oil, lemon, oregano, salt.
Seal packets, bake 12 to 15 minutes.
Macros (estimate per serving, 4 servings): 260 calories, 32 g protein, 6 g net carbs, 12 g fat.

Rainbow Trout Almondine
Crisp edges, buttery almonds, and a squeeze of lemon.
Ingredients

1 1/2 lb trout fillets
1 tsp salt
1/2 tsp black pepper
2 tbsp butter
1/4 cup sliced almonds
1 tbsp lemon juice
Directions

Season trout, pan-sear in butter 3 to 4 minutes per side.
Toast almonds in the pan 1 minute, add lemon, spoon over fish.
Macros (estimate per serving, 4 servings): 360 calories, 34 g protein, 2 g net carbs, 24 g fat.

Baked Tuna Meatballs
Lean, high-protein bites that work as dinner or meal prep.
Ingredients

2 cans tuna (5 oz each), drained
1 large egg
1/3 cup grated Parmesan
1 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp salt
1 tbsp extra-virgin olive oil
Directions

Heat oven to 400°F, mix ingredients, form 16 small balls, brush with oil.
Bake 12 to 15 minutes, until firm and hot.
Macros (estimate per serving, 4 servings): 260 calories, 34 g protein, 1 g net carbs, 12 g fat.

Tuna Salad (Mediterranean style)
A clean tuna salad with lemon and olive oil instead of sweet mayo.
Ingredients

1 can tuna (5 oz), drained
1 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp chopped parsley
1 tbsp chopped red onion
1 tbsp capers
1/4 tsp black pepper
Directions

Mix tuna with oil, lemon, parsley, onion, capers, pepper.
Serve over greens or in lettuce cups.
Macros (estimate per serving, 1 serving): 260 calories, 32 g protein, 1 g net carbs, 14 g fat.

Salmon Patties
Crispy outside, tender inside, and easy to make bunless.
Ingredients

2 cans salmon (6 oz each), drained
1 large egg
1/3 cup almond flour
1 tbsp Dijon mustard (no sugar added)
1 tbsp chopped dill
1/2 tsp salt
1 tbsp extra-virgin olive oil
Directions

Mix ingredients, form 6 patties.
Pan-sear in oil 3 to 4 minutes per side.
Macros (estimate per 2 patties, 3 servings): 430 calories, 40 g protein, 4 g net carbs, 28 g fat.

Cucumber Melon Gazpacho with Ginger Shrimp (higher-carb option)
Light and refreshing, but keep melon as a small note.
Ingredients

2 cups chopped cucumber
1 cup chopped cantaloupe
2 tbsp lime juice
1 tbsp extra-virgin olive oil
1 tsp grated ginger
1/2 tsp salt
8 oz cooked shrimp
Directions

Blend cucumber, cantaloupe, lime, oil, ginger, salt until smooth, chill 20 minutes.
Top with shrimp to serve.
Macros (estimate per serving, 2 servings): 260 calories, 26 g protein, 15 g net carbs, 10 g fat.
Lower-carb idea: Use 1/2 cup melon and add more cucumber.

Mediterranean Lentil Soup (higher-carb option)
Hearty soup, but lentils add carbs, so keep servings moderate.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup diced onion
2 cloves garlic, minced
1 cup cooked lentils
3 cups chicken broth (no sugar added)
1 cup chopped spinach
1 tbsp lemon juice
1 tsp ground cumin
1 tsp salt
Directions

Sauté onion in oil 5 minutes, add garlic 30 seconds.
Add lentils and broth, simmer 10 minutes, stir in spinach and lemon.
Macros (estimate per serving, 3 servings): 220 calories, 12 g protein, 23 g net carbs, 8 g fat.

Red Lentil Soup (higher-carb option)
Creamy texture without dairy, thanks to red lentils.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup diced onion
2 cloves garlic, minced
1 cup dry red lentils, rinsed
4 cups broth (no sugar added)
1 tsp ground cumin
1 tsp paprika
1 tsp salt
Directions

Sauté onion in oil 5 minutes, add garlic 30 seconds.
Add lentils, broth, spices, simmer 18 to 22 minutes, blend if desired.
Macros (estimate per serving, 4 servings): 260 calories, 15 g protein, 34 g net carbs, 7 g fat.

Minestrone Soup (low-carb version)
All the comfort, skip pasta and beans, add more zucchini.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup diced onion
2 cloves garlic, minced
2 cups chopped zucchini
1 cup chopped green beans
1 cup chopped cabbage
4 cups crushed tomatoes (no sugar added)
3 cups broth (no sugar added)
1 tsp Italian seasoning
1 tsp salt
Directions

Sauté onion in oil 5 minutes, add garlic 30 seconds.
Add remaining ingredients, simmer 20 minutes.
Macros (estimate per serving, 6 servings): 140 calories, 5 g protein, 12 g net carbs, 8 g fat.

Tomato Soup (sugar-free)
Tomato soup without added sugar, finished with olive oil.
Ingredients

2 tbsp extra-virgin olive oil
1/2 cup diced onion
2 cloves garlic, minced
4 cups crushed tomatoes (no sugar added)
2 cups broth (no sugar added)
1 tsp salt
1/2 tsp black pepper
Directions

Sauté onion in oil 5 minutes, add garlic 30 seconds.
Add tomatoes and broth, simmer 15 minutes, blend smooth.
Macros (estimate per serving, 4 servings): 160 calories, 3 g protein, 11 g net carbs, 12 g fat.

Asparagus Soup
A smooth green soup that stays light and low-carb.
Ingredients

1 tbsp extra-virgin olive oil
1/2 cup diced onion
4 cups chopped asparagus
4 cups broth (no sugar added)
1 tsp salt
1/4 tsp black pepper
Directions

Sauté onion in oil 5 minutes, add asparagus 2 minutes.
Add broth, simmer 12 minutes, blend smooth.
Macros (estimate per serving, 4 servings): 110 calories, 4 g protein, 6 g net carbs, 8 g fat.

Beet Soup (higher-carb option)
Beautiful color and earthy flavor, but beets raise carbs.
Ingredients

2 cups roasted beets, chopped
1 tbsp extra-virgin olive oil
1/2 cup diced onion
3 cups broth (no sugar added)
1 tbsp lemon juice
1 tsp salt
Directions

Sauté onion in oil 5 minutes, add beets and broth.
Simmer 10 minutes, blend, add lemon and salt.
Macros (estimate per serving, 4 servings): 150 calories, 3 g protein, 18 g net carbs, 7 g fat.

Greek Avgolemono Soup
Lemon, chicken, and egg make it creamy without flour.
Ingredients

6 cups chicken broth (no sugar added)
2 cups cooked shredded chicken
2 large eggs
1/3 cup lemon juice
1/2 tsp salt
1/4 tsp black pepper
2 cups riced cauliflower
Directions

Simmer broth, chicken, and cauliflower rice 8 minutes.
Whisk eggs with lemon, slowly whisk in hot broth, pour back in and heat gently 2 minutes.
Macros (estimate per serving, 4 servings): 260 calories, 28 g protein, 6 g net carbs, 13 g fat.

Chicken Soup (simple, low-carb)
Classic comfort, keep it low-carb with extra veg and no noodles.
Ingredients

6 cups chicken broth (no sugar added)
2 cups cooked shredded chicken
1 cup chopped celery
1 cup chopped zucchini
1/2 cup chopped carrot
1 tbsp extra-virgin olive oil
1 tsp salt
1/2 tsp black pepper
Directions

Simmer broth, veggies, oil, salt, pepper 15 minutes.
Add chicken and warm 3 minutes.
Macros (estimate per serving, 4 servings): 220 calories, 26 g protein, 7 g net carbs, 9 g fat.

Ratatouille
A veggie-forward side that tastes rich with olive oil and herbs.
Ingredients

2 tbsp extra-virgin olive oil
1 cup chopped eggplant
1 cup chopped zucchini
1 cup chopped bell pepper
1/2 cup chopped onion
2 cups crushed tomatoes (no sugar added)
1 tsp dried thyme
1 tsp salt
Directions

Sauté eggplant, zucchini, pepper, onion in oil 8 minutes.
Add tomatoes, thyme, salt, simmer 15 minutes.
Macros (estimate per serving, 4 servings): 170 calories, 3 g protein, 12 g net carbs, 12 g fat.

Zucchini Noodle Caprese
Caprese vibes, but the base is zoodles, not pasta.
Ingredients

4 cups zucchini noodles
1 tbsp extra-virgin olive oil
1 cup cherry tomatoes, halved
4 oz fresh mozzarella, torn
6 basil leaves
1/4 tsp salt
Directions

Sauté zoodles in oil 2 minutes, add tomatoes 1 minute.
Off heat, add mozzarella, basil, salt, toss.
Macros (estimate per serving, 2 servings): 330 calories, 18 g protein, 9 g net carbs, 25 g fat.

Sautéed Cabbage
Cheap, fast, and surprisingly satisfying with olive oil.
Ingredients

6 cups shredded cabbage
2 tbsp extra-virgin olive oil
1 tsp salt
1/4 tsp black pepper
1 tbsp lemon juice
Directions

Sauté cabbage in oil 8 to 10 minutes until tender.
Season with salt, pepper, and lemon.
Macros (estimate per serving, 4 servings): 110 calories, 2 g protein, 6 g net carbs, 9 g fat.

Roasted Cauliflower with Za’atar
A crispy side that acts like a carb substitute.
Ingredients

6 cups cauliflower florets
2 tbsp extra-virgin olive oil
1 1/2 tbsp za’atar seasoning (check label)
1/2 tsp salt
Directions

Heat oven to 425°F, toss cauliflower with oil, za’atar, salt.
Roast 20 to 25 minutes, flipping once.
Macros (estimate per serving, 4 servings): 120 calories, 3 g protein, 6 g net carbs, 9 g fat.

Roasted Brussels Sprouts
Crispy edges make these feel like a treat.
Ingredients

4 cups Brussels sprouts, halved
2 tbsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp black pepper
Directions

Heat oven to 425°F, toss sprouts with oil, salt, pepper.
Roast 20 to 25 minutes, flipping once.
Macros (estimate per serving, 4 servings): 140 calories, 4 g protein, 8 g net carbs, 10 g fat.

Roasted Broccoli
Your easiest low-carb side for almost any protein.
Ingredients

6 cups broccoli florets
2 tbsp extra-virgin olive oil
1 tsp garlic powder
1/2 tsp salt
Directions

Heat oven to 425°F, toss broccoli with oil, garlic powder, salt.
Roast 15 to 20 minutes.
Macros (estimate per serving, 4 servings): 140 calories, 5 g protein, 7 g net carbs, 10 g fat.

Air Fryer Green Beans
Crisp-tender green beans in under 15 minutes.
Ingredients

12 oz green beans, trimmed
1 tbsp extra-virgin olive oil
1/2 tsp salt
1/4 tsp black pepper
Directions

Toss beans with oil, salt, pepper.
Air fry at 380°F for 8 to 10 minutes, shaking once.
Macros (estimate per serving, 3 servings): 70 calories, 2 g protein, 5 g net carbs, 5 g fat.

Green Beans with Shallots and Lemon
Bright, simple, and perfect with fish.
Ingredients

12 oz green beans, trimmed
1 tbsp extra-virgin olive oil
1 shallot, thinly sliced
1 tbsp lemon juice
1/2 tsp salt
Directions

Sauté shallot in oil 2 minutes, add green beans and 2 tbsp water, cover 5 minutes.
Uncover, cook 2 minutes, add lemon and salt.
Macros (estimate per serving, 3 servings): 90 calories, 2 g protein, 6 g net carbs, 7 g fat.

Cabbage Steaks
Roasted cabbage gets crisp edges and a soft center.
Ingredients

1 head green cabbage, cut into 4 thick slices
2 tbsp extra-virgin olive oil
1 tsp garlic powder
1 tsp salt
1/4 tsp black pepper
Directions

Heat oven to 425°F, brush cabbage with oil, season.
Roast 20 minutes, flip, roast 10 to 15 minutes.
Macros (estimate per serving, 4 servings): 120 calories, 3 g protein, 8 g net carbs, 9 g fat.

Blistered Tomatoes
A fast side that tastes like summer.
Ingredients

2 cups cherry tomatoes
1 tbsp extra-virgin olive oil
1/2 tsp salt
1 clove garlic, sliced
Directions

Sauté garlic in oil 30 seconds, add tomatoes and salt.
Cook 5 to 7 minutes until blistered.
Macros (estimate per serving, 2 servings): 90 calories, 2 g protein, 7 g net carbs, 7 g fat.

Garlic Sautéed Swiss Chard
A bold, slightly bitter green that pairs well with fish.
Ingredients

1 bunch Swiss chard, chopped
1 tbsp extra-virgin olive oil
2 cloves garlic, minced
1/2 tsp salt
1 tbsp lemon juice
Directions

Sauté garlic in oil 30 seconds, add chard and salt.
Cook 3 to 5 minutes, finish with lemon.
Macros (estimate per serving, 2 servings): 90 calories, 3 g protein, 4 g net carbs, 7 g fat.

Mediterranean Baked Feta
Warm, salty feta you can scoop with veggies.
Ingredients

6 oz feta block
1 cup cherry tomatoes
1 tbsp extra-virgin olive oil
1 tsp dried oregano
1/4 tsp black pepper
Directions

Heat oven to 400°F, place feta and tomatoes in a baking dish, season with oil, oregano, pepper.
Bake 15 minutes, stir tomatoes and serve.
Macros (estimate per serving, 3 servings): 260 calories, 11 g protein, 4 g net carbs, 22 g fat.

Marinated White Beans (higher-carb option)
Good for meal prep, but keep it to a small scoop.
Ingredients

1 can cannellini beans (15 oz), drained and rinsed
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
1 tbsp red wine vinegar
1 clove garlic, minced
1/2 tsp salt
1 tbsp chopped parsley
Directions

Mix everything in a container.
Chill at least 30 minutes before serving.
Macros (estimate per 1/2 cup): 200 calories, 8 g protein, 24 g net carbs, 8 g fat.
Portion tip: Use 1/4 cup as a topping on salads with chicken or tuna.

One Pan Chicken and Rice (with cauliflower rice swap)
You still get the “one-pan” feel, just use cauliflower rice to cut carbs.
Ingredients

1 1/2 lb chicken thighs
1 tbsp extra-virgin olive oil
1/2 cup diced onion
2 cloves garlic, minced
1 tsp salt
1 tsp paprika
4 cups cauliflower rice
1 1/2 cups chicken broth (no sugar added)
2 tbsp lemon juice
Directions

Sear chicken in oil 4 minutes per side, remove, sauté onion and garlic 2 minutes.
Stir in cauliflower rice, broth, seasonings, nestle chicken in, cover and simmer 12 to 15 minutes.
Macros (estimate per serving, 4 servings): 430 calories, 34 g protein, 6 g net carbs, 29 g fat.

Make it the Mediterranean lifestyle: meal prep, smart portions, and easy swaps

The easiest way to stay high-protein, low-carb, and sugar-free is to stop treating each meal like a new project. Think of the recipes above as a set of building blocks. You cook a few “anchors” (protein and roasted veggies), then mix and match with fresh crunch, herbs, and a fast sauce.

A simple meal prep routine you can repeat

If you have 60 to 90 minutes, you can set yourself up for days.

Roast one big tray of veggies: cauliflower, zucchini, broccoli, Brussels sprouts, peppers, onions (olive oil, salt, oregano).
Cook 2 proteins: pick one poultry (Greek Lemon Chicken or Greek Sheet Pan Chicken) and one seafood (Baked Salmon, Baked Cod, or Garlic Grilled Shrimp Skewers).
Mix 2 dressings/sauces: Lemon-garlic dressing and Yogurt tzatziki (both from the flavor booster ideas in the post).
Chop a salad base: romaine or mixed greens, cucumbers, tomatoes, red onion, parsley.
Pack “finishers”: olives, feta, lemon wedges, capers, fresh herbs.

Smart portions for higher-carb Mediterranean staples (so carbs stay low)

You don’t have to ban chickpeas, lentils, oats, or sweet potatoes. Just treat them like accents, not the main event.

Chickpeas, lentils, beans: start with 1/4 cup as a topping (not a base). If you want more, pair it with extra chicken, tuna, or eggs.
Oats: keep it to 1/4 cup dry (or make the posted oatmeal and eat half), then add protein like Greek yogurt or a boiled egg.
Sweet potato: aim for 1/2 cup roasted cubes on the plate, then fill the rest with non-starchy veggies and a strong protein.

A quick “rule of thumb” that works: double the protein before you double the carbs.

3-day mix-and-match plan (using recipes from the pack)

Use this when you want structure without overthinking it. Repeat lunches if that makes your week easier.

Day	Breakfast	Lunch	Dinner
Day 1	Turkish Eggs (çılbır-style)	Greek Salad (with chicken)	Greek Sheet Pan Chicken + Roasted Broccoli
Day 2	Breakfast Egg Muffins (spinach-feta)	Niçoise Salad (low-carb style)	Best Baked Cod + Air Fryer Green Beans
Day 3	Smoked Salmon Frittata	Tuna Salad (Mediterranean style) in lettuce cups	Shrimp Scampi + Roasted Cauliflower with Za’atar

7-day mix-and-match plan (keep it interesting, not complicated)

This plan repeats ingredients on purpose, so your grocery list stays tight.

Day	Breakfast	Lunch	Dinner
Day 1	Shakshuka (classic)	Israeli Salad + canned tuna	Greek Lemon Chicken + Roasted Brussels Sprouts
Day 2	Chia Pudding (sugar-free)	Salmon Salad (simple lemon-herb)	Mediterranean Ground Beef Stir Fry
Day 3	Spring Vegetable Frittata	Greek Salad (with chicken)	Dijon Baked Salmon + Roasted Broccoli
Day 4	Breakfast Egg Muffins (spinach-feta)	Tuna, Cucumber, Mozzarella Salad	Chicken Piccata + Sautéed Cabbage
Day 5	Green Shakshuka	Cauliflower Rice Tabbouleh + chicken	Mediterranean Cod en Papillote
Day 6	Shirred Eggs (creamier baked eggs)	Shrimp, Asparagus, and Avocado Salad	Greek Avgolemono Soup (with cauliflower rice)
Day 7	Smoked Salmon Frittata	Caprese Salad (protein-boosted)	Greek Chicken Kabobs + Blistered Tomatoes

Grocery list structure (shop once, mix all week)

This is the “Mediterranean routine” shortcut: buy a few flexible staples, then let herbs and acids change the flavor.

Proteins
- Eggs, egg whites (optional)
- Chicken breast or thighs
- Canned tuna or salmon
- Shrimp (frozen is fine)
- Salmon or cod
- Plain Greek yogurt
- Feta, mozzarella (optional)
Veggies (non-starchy first)
- Romaine or mixed greens
- Cucumbers, tomatoes, red onion
- Zucchini, cauliflower, broccoli, Brussels sprouts
- Spinach, cabbage, green beans
- Lemons (get more than you think)
Fats and salty add-ons
- Extra-virgin olive oil
- Olives
- Capers (optional)
- Avocados (optional)
Herbs
- Parsley, dill, mint, basil (fresh if possible)
- Oregano (dried works)
Pantry
- Vinegar (red wine or apple cider)
- Dijon mustard (check for no added sugar)
- Garlic, paprika, cumin
- Tahini (optional)

Storage times (simple, real-life ranges)

A little planning saves you from wasting food and ordering “emergency” takeout.

Cooked chicken: fridge 3 to 4 days, freezer 2 to 3 months
Cooked fish (salmon, cod): fridge 2 to 3 days, freezer 1 to 2 months
Cooked shrimp: fridge 3 days, freezer 2 months
Roasted veggies: fridge 3 to 5 days
Hard-boiled eggs: fridge up to 7 days
Dressings (lemon-garlic) and tzatziki: fridge 3 to 5 days (keep them covered)

Quick macro tips so you stay high-protein without getting bored

If you want a simple target, aim for 30 to 45 g of protein per meal, then fill the rest with non-starchy veggies and a measured fat (olive oil, olives, feta). If you snack, a good range is 15 to 25 g protein. You don’t need perfect math, you need repeatable moves.

Easy ways to push protein up without changing the whole meal

When a recipe looks light on protein, add one of these and keep the flavor Mediterranean:

Add egg whites: stir into scrambled eggs, frittatas, or shakshuka for extra protein without extra fat.
Use plain Greek yogurt: turn it into tzatziki, a lemony sauce, or a creamy topping instead of sugary dressings.
Keep canned fish ready: tuna or salmon makes Israeli salad or greens instantly filling.
Add extra chicken: batch-cooked chicken turns any salad into a real lunch.
Use shrimp as a “protein booster”: add cooked shrimp to salads, soups, or veggie bowls for quick protein.

The “don’t get bored” trick: change the finish, not the base

Make the same chicken and roasted veggies feel new by rotating fast add-ons. These take seconds, but your brain reads them as a new meal.

Here are five fast Mediterranean add-ons to keep on hand:

Feta crumble (salty punch, use a small sprinkle)
Olives (briny and filling, a few go a long way)
Cucumber (crunch that makes leftovers feel fresh)
Lemon (juice and zest, instant brightness)
Herbs (parsley, dill, mint, basil, they change the whole vibe)

A quick example (so it’s easy to picture)

Say you meal-prepped Greek Lemon Chicken and roasted cauliflower. On paper, that’s “the same dinner” twice. In real life, it can be two totally different plates:

Night 1: chicken + cauliflower + tzatziki + cucumber + dill
Night 2: chicken + cauliflower + lemon + olives + feta + oregano

Same prep, different finish, no boredom.

Quick safety note

If you have diabetes, kidney disease, or you take blood thinners, check with a clinician before making big diet changes. Also ask about vitamin K foods (like leafy greens) if your medication requires consistent intake.

Enjoy!

High-protein, low-carb, sugar-free Mediterranean eating works when you stick to the basics, a solid protein, non-starchy veggies, olive oil, and big flavor from lemon, herbs, garlic, and vinegar. The real win is consistency, not chasing perfect macros or fancy ingredients.

Pick three recipes to start, one breakfast, one salad, one dinner, then repeat them weekly until it feels automatic. Save the grocery list, batch cook a protein, and keep a no-sugar dressing in the fridge so a good meal is always the easy choice.

Thanks for reading, what are your three starter recipes going to be?