Mediterranean Recipes

High-protein Mediterranean recipes optimized for active adults. Each recipe includes detailed nutritional information, cooking instructions, and pro tips for meal prep.

26 recipes available

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Cooking Method

Greek Yogurt Power Bowl

30g Protein Prep: 5 minutes

Ingredients

• 1½ cups plain Greek yogurt (0% or 2% fat)
• 1 hard-boiled egg, chopped
• ½ cup cooked chickpeas, drained and rinsed
• ¼ cup diced cucumber
• ¼ cup cherry tomatoes, halved
• 2 tablespoons mixed nuts (almonds, walnuts)
• 1 tablespoon extra virgin olive oil
• 1 teaspoon za'atar or dukkah
• Salt and pepper to taste
• Fresh lemon juice (optional)

Instructions

1 Add Greek yogurt to a large bowl and spread evenly.
2 Top with chopped hard-boiled egg and chickpeas.
3 Add cucumber, tomatoes, and mixed nuts.
4 Drizzle with olive oil and sprinkle with za'atar.
5 Season with salt, pepper, and a squeeze of lemon if desired.
6 Serve immediately or cover and refrigerate overnight for meal prep.

💡 Pro Tips

• Prepare components ahead of time for quick assembly
• Use full-fat Greek yogurt for extra satiety
• Add a scoop of protein powder for 45g+ protein total

Mediterranean Egg Muffins

12g per muffin Protein Prep: 15 minutes Cook: 20-25 minutes Serves: 12 muffins

Reference: The Mediterranean Dish - Egg Muffins The Mediterranean Dish - Egg Muffins

Ingredients

• 12 large eggs
• 1 cup fresh spinach, chopped
• ½ cup sun-dried tomatoes, chopped
• ½ cup red bell pepper, diced
• ⅓ cup red onion, finely diced
• ¾ cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon dried oregano
• ½ teaspoon garlic powder
• Salt and pepper to taste
• Olive oil for greasing

Instructions

1 Preheat oven to 350°F (175°C). Grease a 12-cup muffin tin with olive oil.
2 In a large bowl, whisk eggs until well combined.
3 Add spinach, sun-dried tomatoes, bell pepper, onion, oregano, garlic powder, salt, and pepper. Mix well.
4 Divide mixture evenly among muffin cups, filling about ¾ full.
5 Top each with crumbled feta and parsley.
6 Bake for 20-25 minutes until eggs are set and tops are lightly golden.
7 Cool for 5 minutes before removing from tin.

💡 Pro Tips

• Refrigerate up to 5 days in airtight container
• Freeze individually wrapped for up to 3 months
• Reheat in microwave for 30-60 seconds or oven at 350°F for 5 minutes

Power Shakshuka

26g Protein Prep: 10 minutes Cook: 20 minutes Serves: 2

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon red pepper flakes (optional)
• 1 can (28 oz) crushed tomatoes
• 6 large eggs
• ½ cup crumbled feta cheese
• ½ cup cooked white beans (for extra protein)
• 2 tablespoons fresh parsley, chopped
• Salt and pepper to taste
• Whole grain pita for serving

Instructions

1 Heat olive oil in a large skillet over medium heat.
2 Sauté onion and bell pepper until softened, about 5 minutes.
3 Add garlic and spices, cook for 30 seconds until fragrant.
4 Pour in crushed tomatoes and beans, simmer for 10 minutes until thickened.
5 Make 6 wells in the sauce and crack an egg into each.
6 Cover and cook for 6-8 minutes until whites are set but yolks still runny.
7 Sprinkle with feta and parsley before serving.
8 Serve with whole grain pita.

💡 Pro Tips

• Double the recipe and freeze the sauce for quick meals
• Add chickpeas instead of white beans for variety
• For higher protein, add 2 extra eggs per serving

Mediterranean Protein Overnight Oats

28g Protein Prep: 5 minutes Serves: 1

Ingredients

• ½ cup rolled oats
• 1 scoop vanilla protein powder
• ½ cup Greek yogurt
• ½ cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 tablespoon almond butter
• ¼ cup fresh berries
• 1 tablespoon chopped walnuts
• 1 teaspoon honey
• Pinch of cinnamon

Instructions

1 In a jar or container, combine oats, protein powder, and chia seeds.
2 Add Greek yogurt, almond milk, and almond butter.
3 Stir well until protein powder is fully incorporated.
4 Top with berries, walnuts, honey, and cinnamon.
5 Cover and refrigerate overnight (minimum 4 hours).
6 Enjoy cold or warmed in microwave for 30-60 seconds.

💡 Pro Tips

• Make 5 jars on Sunday for the whole week
• Try different protein powder flavors for variety
• Add extra Greek yogurt for 35g+ protein

Mediterranean Air Fryer Chicken Thighs

35g Protein Prep: 10 minutes Cook: 25 minutes Serves: 4

Ingredients

• 8 boneless, skinless chicken thighs
• 3 tablespoons olive oil
• 2 lemons, juiced
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• ½ teaspoon red pepper flakes
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1 Pat chicken thighs dry with paper towels.
2 In a bowl, whisk together olive oil, lemon juice, garlic, and all spices.
3 Marinate chicken in mixture for at least 30 minutes (or overnight).
4 Preheat air fryer to 380°F (193°C).
5 Place chicken in air fryer basket in single layer.
6 Cook for 12 minutes, flip, then cook another 10-13 minutes until internal temp reaches 165°F.
7 Let rest for 5 minutes before serving.
8 Garnish with fresh parsley and serve with quinoa and roasted vegetables.

💡 Pro Tips

• Batch cook and store for meal prep
• Works great with chicken breasts too (adjust cooking time)
• Save marinade recipe for grilling or oven baking

Instant Pot Mediterranean Lentil Stew

25g Protein Prep: 10 minutes Cook: 20 minutes Serves: 6

Ingredients

• 2 cups red lentils, rinsed
• 1 can (15 oz) chickpeas, drained
• 4 cups vegetable broth
• 1 onion, diced
• 3 carrots, diced
• 3 celery stalks, diced
• 4 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 2 tablespoons tomato paste
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried thyme
• 2 bay leaves
• 3 cups fresh spinach
• ¼ cup fresh lemon juice
• Salt and pepper to taste

Instructions

1 Set Instant Pot to sauté mode. Add olive oil, onion, carrots, and celery.
2 Cook for 3-4 minutes until softened. Add garlic and cook 30 seconds.
3 Add lentils, chickpeas, broth, tomatoes, tomato paste, and all spices.
4 Cancel sauté mode. Secure lid and set to high pressure for 15 minutes.
5 Natural release for 10 minutes, then quick release.
6 Remove bay leaves. Stir in spinach and lemon juice.
7 Season with salt and pepper to taste.
8 Serve with whole grain bread or over brown rice.

💡 Pro Tips

• Freezes well for up to 3 months
• Add cooked chicken or turkey for extra protein
• Top with Greek yogurt for creaminess and more protein

Sheet Pan Salmon with Roasted Vegetables

34g Protein Prep: 10 minutes Cook: 20 minutes Serves: 4

Ingredients

• 4 salmon fillets (6 oz each)
• 2 zucchini, sliced
• 1 red bell pepper, chunked
• 1 yellow bell pepper, chunked
• 1 red onion, wedged
• 2 cups cherry tomatoes
• ¼ cup olive oil
• 3 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• 2 lemons (1 juiced, 1 sliced)
• ¼ cup capers
• Salt and pepper to taste
• Fresh dill for garnish

Instructions

1 Preheat oven to 425°F (220°C). Line a large baking sheet with parchment.
2 Toss vegetables with 2 tablespoons olive oil, half the garlic, oregano, basil, salt, and pepper.
3 Spread vegetables on baking sheet and roast for 10 minutes.
4 Meanwhile, mix remaining olive oil, garlic, and lemon juice.
5 Push vegetables to the sides and place salmon in center.
6 Brush salmon with oil mixture, top with lemon slices and capers.
7 Roast for 12-15 minutes until salmon flakes easily.
8 Garnish with fresh dill and serve immediately.

💡 Pro Tips

• Use any firm fish like cod or halibut
• Add potatoes for a complete meal
• Meal prep by storing components separately

Baked Mediterranean Turkey Meatballs

32g Protein Prep: 15 minutes Cook: 25 minutes Serves: 4

Ingredients

• 1.5 lbs ground turkey (93% lean)
• ½ cup whole wheat breadcrumbs
• ¼ cup milk
• 1 egg
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• Zest of 1 lemon
• Salt and pepper to taste
• 2 cups marinara sauce for serving

Instructions

1 Preheat oven to 400°F (200°C). Line baking sheet with parchment.
2 In a bowl, combine breadcrumbs and milk. Let soak for 5 minutes.
3 Add turkey, egg, feta, herbs, garlic, spices, and lemon zest.
4 Mix gently until just combined (don't overmix).
5 Roll into 24 meatballs (about 1½ inches each).
6 Bake for 20-25 minutes until golden and cooked through.
7 Warm marinara sauce and serve meatballs over whole grain pasta or zucchini noodles.

💡 Pro Tips

• Freeze cooked meatballs for quick meals
• Try ground chicken for variety
• Serve in pita with tzatziki for lunch

Slow Cooker Mediterranean Chicken Stew

38g Protein Prep: 15 minutes Cook: 6-8 hours Serves: 6

Ingredients

• 2 lbs boneless chicken thighs, cut into chunks
• 1 can (14 oz) diced tomatoes
• 1 cup chicken broth
• 1 onion, diced
• 3 cloves garlic, minced
• 1 cup kalamata olives, pitted
• 1 can (14 oz) artichoke hearts, drained
• 2 tablespoons tomato paste
• 2 teaspoons dried oregano
• 1 teaspoon dried basil
• ½ teaspoon red pepper flakes
• 2 bay leaves
• 1 can (15 oz) cannellini beans
• ¼ cup fresh lemon juice
• Fresh basil for garnish

Instructions

1 Add chicken, tomatoes, broth, onion, garlic, olives, artichokes, tomato paste, and spices to slow cooker.
2 Stir to combine and add bay leaves.
3 Cook on LOW for 6-8 hours or HIGH for 3-4 hours.
4 In the last 30 minutes, add cannellini beans.
5 Remove bay leaves and stir in lemon juice.
6 Taste and adjust seasoning.
7 Garnish with fresh basil and serve over quinoa or with crusty bread.

💡 Pro Tips

• Prep ingredients the night before
• Works great with chicken breasts too
• Add spinach or kale in the last 30 minutes

Crispy Air Fryer Falafel

26g Protein Prep: 20 minutes + soaking Cook: 15 minutes Serves: 4

Ingredients

• 2 cups dried chickpeas (soaked overnight)
• 1 small onion, roughly chopped
• 4 cloves garlic
• 1 cup fresh parsley
• ½ cup fresh cilantro
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ¼ teaspoon cayenne pepper
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon baking powder
• 2 tablespoons flour
• Olive oil spray

Instructions

1 Drain soaked chickpeas thoroughly.
2 In food processor, pulse chickpeas until coarsely ground.
3 Add onion, garlic, herbs, and spices. Pulse until combined but not pureed.
4 Transfer to bowl and add baking powder and flour. Mix well.
5 Refrigerate mixture for 30 minutes.
6 Form into 16-20 balls or patties.
7 Preheat air fryer to 375°F (190°C).
8 Spray falafel with olive oil and air fry for 15 minutes, flipping halfway.
9 Serve in pita with tahini sauce, vegetables, and hummus.

💡 Pro Tips

• Don't use canned chickpeas - they're too wet
• Freeze uncooked falafel for later
• Serve over salad for a lighter meal

Instant Pot Greek Lemon Chicken

40g Protein Prep: 10 minutes Cook: 15 minutes Serves: 4

Ingredients

• 2 lbs chicken breasts
• ½ cup chicken broth
• ¼ cup olive oil
• ¼ cup fresh lemon juice
• 4 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon dried thyme
• 1 cup cherry tomatoes
• ½ cup kalamata olives
• ½ red onion, sliced
• ½ cup crumbled feta
• Fresh oregano for garnish
• Salt and pepper to taste

Instructions

1 Season chicken with salt and pepper.
2 Mix broth, olive oil, lemon juice, garlic, oregano, and thyme.
3 Place chicken in Instant Pot and pour mixture over.
4 Add tomatoes, olives, and onion around chicken.
5 Secure lid and cook on high pressure for 8 minutes.
6 Natural release for 5 minutes, then quick release.
7 Shred chicken with two forks if desired.
8 Top with feta and fresh oregano.
9 Serve over rice, quinoa, or with pita bread.

💡 Pro Tips

• Use chicken thighs for more flavor
• Add potatoes for a complete meal
• Save the cooking liquid as a flavorful broth

High-Protein Tuna & White Bean Salad

35g Protein Prep: 10 minutes Serves: 2

Ingredients

• 2 cans (5 oz each) tuna in olive oil, drained
• 1 can (15 oz) cannellini beans, drained
• 2 cups arugula
• 1 cup cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ cucumber, diced
• ¼ cup kalamata olives, pitted
• 3 tablespoons olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 2 tablespoons fresh dill, chopped
• Salt and pepper to taste

Instructions

1 In a large bowl, combine arugula, tomatoes, onion, cucumber, and olives.
2 Add drained tuna and white beans.
3 In a small bowl, whisk olive oil, vinegar, mustard, and dill.
4 Pour dressing over salad and toss gently.
5 Season with salt and pepper.
6 Let sit for 10 minutes for flavors to meld.
7 Serve immediately or refrigerate for up to 2 days.

💡 Pro Tips

• Use fresh grilled tuna for special occasions
• Add hard-boiled eggs for extra protein
• Serve on whole grain toast for a hearty meal

Mediterranean Power Quinoa Bowl

28g Protein Prep: 15 minutes Cook: 20 minutes Serves: 4

Ingredients

• 1½ cups quinoa
• 3 cups vegetable broth
• 1 can (15 oz) chickpeas, drained
• 1 cup edamame, shelled
• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• 1 cup roasted red peppers, sliced
• ½ cup hemp seeds
• ½ cup crumbled feta
• ¼ cup tahini
• 2 tablespoons lemon juice
• 2 tablespoons water
• Fresh mint and parsley

Instructions

1 Rinse quinoa and cook in vegetable broth according to package directions.
2 While quinoa cooks, prepare vegetables.
3 Roast chickpeas at 400°F for 20 minutes until crispy.
4 Cook edamame according to package directions.
5 Make tahini dressing by whisking tahini, lemon juice, and water.
6 Fluff cooked quinoa and divide among bowls.
7 Top with chickpeas, edamame, vegetables, hemp seeds, and feta.
8 Drizzle with tahini dressing and garnish with herbs.

💡 Pro Tips

• Meal prep by storing components separately
• Add grilled chicken for 40g+ protein
• Use any roasted vegetables you have on hand

Pan-Seared White Fish with Olive Tapenade

32g Protein Prep: 10 minutes Cook: 10 minutes Serves: 4

Ingredients

• 4 white fish fillets (6 oz each - cod, halibut, or sea bass)
• 2 tablespoons olive oil
• Salt and pepper to taste
• For tapenade:
• 1 cup mixed olives, pitted
• 2 tablespoons capers
• 2 anchovy fillets (optional)
• 2 cloves garlic
• ¼ cup olive oil
• 2 tablespoons lemon juice
• ¼ cup fresh parsley

Instructions

1 Make tapenade: pulse olives, capers, anchovies, garlic in food processor.
2 Add olive oil, lemon juice, and parsley. Pulse until chunky.
3 Pat fish dry and season with salt and pepper.
4 Heat olive oil in large skillet over medium-high heat.
5 Cook fish 3-4 minutes per side until golden and flakes easily.
6 Top each fillet with tapenade.
7 Serve with roasted vegetables or over salad.

💡 Pro Tips

• Make extra tapenade for other dishes
• Works with any firm white fish
• Try with salmon for omega-3 boost

High-Protein Hummus Plate

15g Protein Prep: 5 minutes Serves: 1

Ingredients

• ½ cup hummus
• 2 hard-boiled eggs, sliced
• 1 cup vegetable sticks (carrots, cucumbers, bell peppers)
• ¼ cup mixed nuts
• 2 tablespoons hemp seeds
• Olive oil for drizzling
• Paprika and za'atar for sprinkling

Instructions

1 Spread hummus on a plate.
2 Arrange sliced eggs and vegetables around hummus.
3 Sprinkle with nuts and hemp seeds.
4 Drizzle with olive oil and sprinkle with spices.
5 Serve immediately.

💡 Pro Tips

• Make your own hummus with extra tahini for more protein
• Add Greek yogurt to hummus for creaminess
• Prep vegetables ahead for quick assembly

Mediterranean Energy Balls

6g per ball Protein Prep: 15 minutes Serves: 12 balls

Ingredients

• 1 cup pitted dates
• 1 cup raw almonds
• ¼ cup protein powder
• 2 tablespoons chia seeds
• 2 tablespoons tahini
• 1 tablespoon honey
• 1 teaspoon vanilla extract
• ½ teaspoon cinnamon
• Pinch of salt
• Sesame seeds for rolling

Instructions

1 Soak dates in warm water for 10 minutes, then drain.
2 In food processor, pulse almonds until coarsely ground.
3 Add dates, protein powder, chia seeds, tahini, honey, vanilla, cinnamon, and salt.
4 Process until mixture sticks together when pressed.
5 Roll into 12 balls.
6 Roll in sesame seeds to coat.
7 Refrigerate for at least 30 minutes before serving.

💡 Pro Tips

• Store in refrigerator for up to 2 weeks
• Try different nuts and seeds for variety
• Add cacao powder for chocolate version

Frozen Greek Yogurt Bark

12g Protein Prep: 10 minutes + freezing Serves: 6

Ingredients

• 2 cups Greek yogurt
• 2 tablespoons honey
• 1 teaspoon vanilla extract
• ¼ cup pistachios, chopped
• ¼ cup almonds, sliced
• 2 tablespoons chia seeds
• ¼ cup dried cranberries
• ¼ cup dark chocolate chips

Instructions

1 Line a baking sheet with parchment paper.
2 Mix Greek yogurt with honey and vanilla.
3 Spread yogurt mixture evenly on baking sheet, about ¼ inch thick.
4 Sprinkle with nuts, seeds, cranberries, and chocolate chips.
5 Freeze for at least 3 hours until solid.
6 Break into pieces and store in freezer.

💡 Pro Tips

• Use full-fat yogurt for creamier texture
• Try different toppings like coconut or granola
• Perfect post-workout snack

Mediterranean Vegetable Frittata

25g Protein Prep: 10 minutes Cook: 25 minutes Serves: 4

Ingredients

• 8 large eggs
• ¼ cup milk
• 1 tablespoon olive oil
• 1 small zucchini, diced
• 1 red bell pepper, diced
• ½ cup cherry tomatoes, halved
• ½ cup frozen spinach, thawed and drained
• ⅓ cup crumbled feta cheese
• ¼ cup fresh basil, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1 Preheat oven to 375°F (190°C).
2 Whisk eggs and milk in a bowl, season with salt and pepper.
3 Heat olive oil in oven-safe skillet over medium heat.
4 Sauté zucchini and bell pepper for 5 minutes.
5 Add garlic and tomatoes, cook 2 more minutes.
6 Pour egg mixture over vegetables.
7 Sprinkle with feta and basil.
8 Transfer to oven and bake 20-25 minutes until set.
9 Cool slightly before slicing into wedges.

💡 Pro Tips

• Great for meal prep - stores 5 days in fridge
• Add cooked chicken sausage for extra protein
• Serve cold or reheat in microwave

Turkish-Style Protein Breakfast

28g Protein Prep: 10 minutes Serves: 2

Ingredients

• 4 hard-boiled eggs
• 200g halloumi cheese, sliced
• 1 cup cherry tomatoes
• 1 cucumber, sliced
• ½ cup mixed olives
• 4 tablespoons labneh or Greek yogurt
• 2 whole wheat pitas
• Fresh mint and parsley
• Olive oil for drizzling
• Za'atar for sprinkling

Instructions

1 Arrange eggs, halloumi, tomatoes, and cucumber on platter.
2 Add olives and dollops of labneh.
3 Warm pitas and cut into triangles.
4 Garnish with fresh herbs.
5 Drizzle with olive oil and sprinkle with za'atar.
6 Serve family-style for sharing.

💡 Pro Tips

• Grill halloumi for warm option
• Add hummus for extra protein
• Perfect for weekend brunch

Roasted Chickpea Power Salad

26g Protein Prep: 10 minutes Cook: 30 minutes Serves: 2

Ingredients

• 2 cans (15 oz each) chickpeas, drained
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 4 cups mixed greens
• 1 cup quinoa, cooked
• 1 avocado, sliced
• ½ cup hemp seeds
• ¼ cup tahini
• 2 tablespoons lemon juice
• 1 tablespoon maple syrup

Instructions

1 Preheat oven to 425°F (220°C).
2 Toss chickpeas with olive oil, paprika, and cumin.
3 Roast for 25-30 minutes until crispy.
4 Meanwhile, prepare tahini dressing by whisking tahini, lemon juice, and maple syrup.
5 Assemble salads with greens, quinoa, roasted chickpeas, and avocado.
6 Sprinkle with hemp seeds and drizzle with dressing.

💡 Pro Tips

• Make extra chickpeas for snacking
• Add grilled chicken for 40g+ protein
• Dressing keeps for 1 week in fridge

Instant Pot Stuffed Bell Peppers

30g Protein Prep: 15 minutes Cook: 15 minutes Serves: 4

Ingredients

• 4 large bell peppers, tops cut and seeded
• 1 lb ground turkey (93% lean)
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained
• 1 cup marinara sauce
• ½ cup crumbled feta
• 2 cloves garlic, minced
• 1 teaspoon oregano
• 1 cup water (for Instant Pot)
• Fresh basil for garnish

Instructions

1 Brown turkey in Instant Pot on sauté mode.
2 Mix turkey with quinoa, beans, half the marinara, feta, garlic, and oregano.
3 Stuff peppers with mixture.
4 Add water to Instant Pot and place trivet.
5 Stand peppers upright on trivet.
6 Cook on high pressure for 10 minutes.
7 Quick release and top with remaining marinara.
8 Garnish with fresh basil.

💡 Pro Tips

• Use different colored peppers for presentation
• Freeze stuffed peppers before cooking for meal prep
• Works with ground chicken or lentils

Garlic Shrimp Zucchini Noodles

35g Protein Prep: 15 minutes Cook: 10 minutes Serves: 4

Ingredients

• 2 lbs large shrimp, peeled and deveined
• 4 large zucchini, spiralized
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• ½ cup white wine or broth
• ¼ cup fresh lemon juice
• ½ teaspoon red pepper flakes
• ½ cup fresh basil, chopped
• ¼ cup pine nuts, toasted
• Parmesan for serving

Instructions

1 Heat 2 tablespoons olive oil in large skillet.
2 Cook shrimp 2-3 minutes per side until pink. Remove.
3 Add remaining oil and garlic, cook 30 seconds.
4 Add tomatoes, wine, lemon juice, and pepper flakes.
5 Add zucchini noodles, toss 2-3 minutes until tender.
6 Return shrimp to pan with basil.
7 Top with pine nuts and Parmesan.

💡 Pro Tips

• Don't overcook zucchini noodles
• Use whole wheat pasta for more calories
• Add white beans for extra protein

Air Fryer Lamb Kofta Skewers

38g Protein Prep: 20 minutes Cook: 12 minutes Serves: 4

Ingredients

• 2 lbs ground lamb
• 1 small onion, grated
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon cinnamon
• 1 teaspoon salt
• ½ teaspoon black pepper
• Wooden skewers, soaked

Instructions

1 Mix all ingredients in a bowl until well combined.
2 Divide into 8 portions and shape around skewers.
3 Refrigerate for 30 minutes to firm up.
4 Preheat air fryer to 370°F (188°C).
5 Cook kofta for 12 minutes, turning once.
6 Serve with tzatziki, pita, and salad.

💡 Pro Tips

• Mix lamb with beef for milder flavor
• Shape without skewers for kofta meatballs
• Double recipe and freeze extras

One-Pot Mediterranean Fish Stew

36g Protein Prep: 15 minutes Cook: 25 minutes Serves: 4

Ingredients

• 1.5 lbs mixed white fish, cubed
• ½ lb shrimp, peeled
• 2 tablespoons olive oil
• 1 onion, diced
• 1 fennel bulb, sliced
• 3 cloves garlic, minced
• 1 can (28 oz) crushed tomatoes
• 2 cups fish or vegetable stock
• ½ cup white wine
• 1 teaspoon saffron threads
• 2 bay leaves
• 1 teaspoon smoked paprika
• Fresh parsley and lemon

Instructions

1 Heat olive oil in large pot over medium heat.
2 Sauté onion and fennel until softened, 5 minutes.
3 Add garlic, cook 1 minute.
4 Add tomatoes, stock, wine, saffron, bay leaves, and paprika.
5 Simmer 15 minutes to develop flavors.
6 Add fish, cook 5 minutes.
7 Add shrimp, cook 3-4 minutes until pink.
8 Garnish with parsley and lemon.

💡 Pro Tips

• Serve with crusty bread for dipping
• Use any firm white fish available
• Add mussels or clams for variety

High-Protein Red Pepper & Walnut Dip

8g Protein Prep: 10 minutes Serves: 6

Ingredients

• 2 large roasted red peppers (jarred)
• 1 cup walnuts, toasted
• ½ cup Greek yogurt
• 2 cloves garlic
• 1 tablespoon pomegranate molasses
• 1 teaspoon smoked paprika
• ½ teaspoon cumin
• 2 tablespoons olive oil
• Salt to taste

Instructions

1 Drain roasted peppers well.
2 In food processor, blend walnuts until finely ground.
3 Add peppers, yogurt, garlic, pomegranate molasses, and spices.
4 Process until smooth, drizzling in olive oil.
5 Season with salt to taste.
6 Serve with vegetables or whole grain crackers.

💡 Pro Tips

• Traditional muhammara made healthier with yogurt
• Stores for 1 week in refrigerator
• Use as sandwich spread too

Mediterranean Power Trail Mix

10g per serving Protein Prep: 5 minutes Serves: 8

Ingredients

• 1 cup raw almonds
• 1 cup roasted chickpeas
• ½ cup pumpkin seeds
• ½ cup dried apricots, chopped
• ½ cup dried figs, chopped
• ¼ cup dark chocolate chips
• 2 tablespoons chia seeds
• 1 teaspoon dried rosemary
• ½ teaspoon sea salt

Instructions

1 Mix all ingredients in a large bowl.
2 Store in airtight container.
3 Portion into ½ cup servings for grab-and-go snacks.

💡 Pro Tips

• Make your own roasted chickpeas for freshness
• Substitute any nuts or dried fruits
• Great pre or post-workout snack