9 Delicious Mediterranean Meals Under 30- Minutes 

Dark leafy greens, whole grains, and heart-healthy seafood make this simple Mediterranean recipe shine. Stir citrus-miso dressing and sear tuna while quinoa cooks. This 30-minute bowl meal can be repeated for lunch and dinner.

Kale-Quinoa Bowls with Miso Dressing and Tuna 

Sick of fish and chicken but want a hearty meal? Use white meat instead of red for Mediterranean diet. This 20-minute Mediterranean meal features veggie-boosted couscous and lean pork loin chops.

Greek Seasoned Pork with Lemon Couscous 

One skillet and seven ingredients make a 10-minute seafood dinner light but filling. This easy Mediterranean recipe for beginners is balanced and flavorful with tomatoes, fresh herbs, white wine, and healthy-fat-rich white fish. Full 25 minutes.

Striped Bass in Tomato Broth 

Sweeten fiber-rich whole grain oats with dates and honey, then add walnuts for crunch and healthy fats and goat cheese for flavor and creaminess. We love this 15-minute dessert that we eat sometimes!

Oatmeal with Goat Cheese, Dates, Walnuts and Honey 

One serving of this vegetarian whole-grain recipe provides nearly a third of your daily fiber, keeping you full for hours. This simple Mediterranean dish has flavor from tomatoes, chickpeas, olive oil, garlic, and feta cheese.

Farro, Chickpeas and Greens 

This beginner-friendly Mediterranean recipe proves vegetarian meals can be filling after one bite. Low-calorie dynamite salad. A BH&G home cook says, "I make this often." Hearty quinoa and avocados make spinach, feta, and tomato salad a filling lunch.

Greek Quinoa and Avocado Salad 

From six ingredients, this frittata makes a delicious breakfast or dinner. Fresh zucchini, tomatoes, and crushed red pepper add flavor. Finish the heart-healthy one-pan meal with crunchy walnuts and creamy Mozzarella.

Zucchini and Tomato Frittata 

This quick Mediterranean recipe redefines BYOB. "Build your own bowl," 30-minute template. Apply homemade romesco sauce, then top with vegetables and whole grains. Remember the jammy egg!

Grain and Veggie Bowls 

This simple Mediterranean diet recipe can be made in 10 minutes in your Instant Pot. White wine, fresh seafood, and parsley add Mediterranean flair without much effort. It's 169 calories per bowl, so serve it with a big green salad and hearty bread.

Fast or Slow Seafood Cioppino 

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