MEDITERRANEAN-STYLE MEALS & PLATES

Mediterranean-style eating focuses on simple foods, balance, and satisfaction, not perfection. Meals are built around vegetables, grains, beans, healthy fats, and protein, with flexibility for preferences, budget, and energy levels.

This style works well for:

• Everyday meals that feel nourishing without being strict

• Heart- and gut-supportive eating patterns

• Easy plates using pantry and fridge staples

• Mix-and-match meals when cooking motivation is low

• Eating that still feels social and enjoyable

Meals can be warm or cold, plated or bowl-style, cooked or mostly assembled.

MEDITERRANEAN SNACK PLATES

(light meals or hearty snacks)

Hummus & Veggie Plate

Ingredients: Hummus, cucumber, carrots, bell peppers, pita or crackers

Directions: Arrange everything on a plate and enjoy.

Greek Yogurt Dip Plate

Ingredients: Greek yogurt, lemon juice, dill, olive oil, raw veggies

Directions: Stir yogurt with lemon and dill. Drizzle oil and serve with veggies.

Tomato Feta Plate

Ingredients: Tomatoes, feta, olive oil, black pepper, bread

Directions: Toss tomatoes with feta and oil. Serve with bread.

Olive & Veggie Plate

Ingredients: Olives, raw veggies, hummus

Directions: Assemble and snack.

Chickpea Lemon Bowl

Ingredients: Chickpeas, lemon juice, olive oil, parsley

Directions: Toss everything together.

Cucumber Tzatziki Plate

Ingredients: Tzatziki, cucumber slices, pita

Directions: Serve tzatziki with cucumber and pita.

Roasted Veggie Snack Plate

Ingredients: Roasted vegetables, hummus

Directions: Serve warm or cold with hummus.

Cottage Cheese Mediterranean Plate

Ingredients: Cottage cheese, tomatoes, cucumber, olive oil

Directions: Spoon cottage cheese into a bowl and top with veggies and oil.

Avocado & Tomato Toast Plate

Ingredients: Toast, avocado, tomatoes, olive oil

Directions: Mash avocado onto toast and top with tomatoes.

Mediterranean Wrap

Ingredients: Tortilla or pita, hummus, veggies, greens

Directions: Spread hummus, add veggies, roll up.

EASY MEDITERRANEAN BOWLS & MEALS

Greek Chicken Bowl

Ingredients: Cooked chicken, rice or quinoa, cucumber, tomato, tzatziki

Directions: Layer everything in a bowl.

Lemon Garlic Chickpea Bowl

Ingredients: Chickpeas, grains, olive oil, lemon, herbs

Directions: Mix together and serve warm or cold.

White Bean Veggie Bowl

Ingredients: White beans, spinach, tomatoes, olive oil, lemon

Directions: Toss gently and enjoy.

Roasted Veggie & Hummus Bowl

Ingredients: Roasted vegetables, hummus, grains

Directions: Layer veggies over grains and add hummus.

Mediterranean Tuna Plate

Ingredients: Tuna, lemon juice, olive oil, cucumber, crackers

Directions: Mix tuna with lemon and oil. Serve with cucumber and crackers.

Tomato Basil Pasta

Ingredients: Pasta, tomato sauce, olive oil, basil

Directions: Toss pasta with sauce and oil. Add basil.

Pesto Veggie Pasta

Ingredients: Pasta, pesto, roasted vegetables

Directions: Stir pesto into warm pasta and add veggies.

Greek Salad Bowl

Ingredients: Lettuce, cucumber, tomato, olives, feta, olive oil

Directions: Toss everything together.

Sweet Potato Tzatziki Bowl

Ingredients: Baked sweet potato, chickpeas or chicken, tzatziki

Directions: Split potato and add toppings.

Lentil Herb Bowl

Ingredients: Cooked lentils, roasted carrots, olive oil, lemon

Directions: Toss together and season.

Couscous Veggie Bowl

Ingredients: Couscous, tomatoes, cucumber, olive oil

Directions: Mix couscous with veggies and oil.

Mediterranean Rice Bowl

Ingredients: Rice, veggies, herbs, olive oil

Directions: Stir everything together.

Garlic Shrimp Plate

Ingredients: Shrimp, garlic, olive oil, lemon

Directions: Sauté shrimp with garlic and oil. Finish with lemon.

Stuffed Pita Meal

Ingredients: Pita, hummus, veggies, protein of choice

Directions: Fill pita and eat.

Veggie Soup Bowl

Ingredients: Broth, vegetables, beans, herbs

Directions: Simmer until vegetables are tender.

Mediterranean Egg Plate

Ingredients: Eggs, tomatoes, olive oil, bread

Directions: Cook eggs and serve with tomatoes and bread.

Spinach & Feta Skillet

Ingredients: Spinach, feta, olive oil

Directions: Sauté spinach and crumble feta on top.

Bean & Veggie Toast

Ingredients: Toast, white beans, olive oil, herbs

Directions: Mash beans onto toast and drizzle oil.

Mediterranean Grain Salad

Ingredients: Grains, chopped veggies, olive oil, lemon

Directions: Toss and chill or serve room temperature.

Simple Mezze Plate

Ingredients: Hummus, olives, veggies, bread, cheese

Directions: Assemble everything on one plate.

TIPS & TRICKS

• Plates do not need to be traditional or “authentic” to count

• Canned beans and frozen vegetables are perfect options

• Olive oil adds flavor and satisfaction with very little effort

• Meals can be assembled without cooking

• Leftovers work well cold

• This style supports flexibility and enjoyment

• One plate does not define your overall eating pattern