The main benefit of Mediterranean cuisine is the excellent contribution of healthy fats from olive oil and other foods rich in omega 3 and 6. Discover some recipes of the Mediterranean diet that will help you lose weight and should not be missing from your diet.

Mediterranean cuisine recipes to lose weight

More than a plan devised to lose a number of kilos in a specific period, the Mediterranean diet is a way of eating in a healthy way with the foods of the countries that surround the Mediterranean and that is accompanied by a series of good habits for the Health.

What are the keys and secrets of Mediterranean cuisine, declared in 2010 Intangible Cultural Heritage of Humanity by UNESCO?

1. Fruits and vegetables

Fruits, vegetables and greens are the strong point of Mediterranean cuisine. They provide us with a large amount of fiber and are also antioxidants.

2. Contains healthy fats

The main fat present in the Mediterranean diet is that from olive oil, a healthy fat as it is monounsaturated.

We also find omega-3 from fish and shellfish and omega-6 from nuts.

3. Carbohydrates and proteins present in Mediterranean cuisine

You don’t have to give up carbohydrates. Especially in the main meal. Pasta or brown rice are a very good option. Better to avoid red meat (consume only once or twice a week) and bet on fish such as tuna, salmon or cod and on lean meats such as turkey or chicken.

Tips on Mediterranean recipes to lose weight

According to the nutritional pyramid, we must eat certain foods in Mediterranean recipes to lose weight and it informs us of the proportion of each of the foods to consume. You can check all our recipes for home cooking and easy preparation.
Therefore, it is recommended to consume the following proportions of food to maintain good health and lose weight:

  1. Oils, fats and carbohydrates: consume in moderation.
  2. Seasonal fruits: between 2 and 3 servings a day.
  3. Meat, fish, eggs, nuts and legumes: 2 to 3 servings a day.
  4. Cereals (wheat, rice) and pasta (noodles, spaghetti, macaroni): between 6 and 11 servings a day.
  5. Milk and dairy products: between 2 and 3 servings a day.
  6. Vegetables and vegetables: between 3 and 5 servings a day.

1. Chicken stuffed with asparagus, spinach and whipped cheese

Chicken stuffed with vegetables and whipped cheese is a healthy and delicious way to escape the typical grilled steak. To cook it, you just have to grill the chicken and roll it over the vegetables and cheese. Five minutes in the oven and you will have a tasty and healthy meal.

2. Seafood and fish skewers

Fish and seafood skewers make an important contribution of omega 3 and protein.

Mediterranean cuisine proposes a series of protein-based dinners (without vegetables or other foods with carbohydrates) to lose weight during the first weeks of the diet. Some fish and seafood skewers, dressed with spices, lemon or garlic and parsley can be a good option to escape boredom.

3. Mediterranean salad

For the salad, they just have to mix in a container all the ingredients that would be the cucumber, tomato, bell pepper, red onion, olives, feta cheese and season it with olive oil, red wine vinegar, thyme, oregano, salt and pepper.

Makes: 2 to 4 servings


  • 2 cups of cucumber, peeled without seeds and cut into squares.
  • ½ green bell pepper in squares.
  • 2 small red tomatoes in squares.
  • ¼ red onion in thin slices or half moons.
  • ¼ cup crumbled feta cheese.
  • 3 tablespoons olive oil.
  • ¼ cup sliced ​​black olives.
  • ¼ teaspoon dried thyme.
  • 3 tablespoons red wine vinegar or apple cider vinegar.
  • ¼ teaspoon dried oregano.
  • Sea salt and black pepper to taste.


Mix all the ingredients in a bowl.
You can eat right away or marinate in the refrigerator 30 minutes before eating so the flavors have time to mix well.
Serve as you can see in the photo, with cheeses, cookies and Serrano ham or with your favorite accompaniment.


You can use fresh or dried herbs, it all depends on what you have on hand. If you use fresh herbs, double the amount that the recipe says. If you do not have an herb, do not worry, you can omit it or add other herbs that you have in your house.

It is also possible to substitute apple cider vinegar for red wine, but its flavor will change a bit. You can also use the vinegar that the recipe says.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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