10 healthy recipes from the Mediterranean diet

We’re staying home more, working out less and battling the dreaded ‘quarantine 15’. Now’s the time to get serious about healthy eating, but where to start? According to U.S. News & World Report's annual diet rankings, the best meal plan for 2021 is the Mediterranean diet.

[Photo Credit: Drobot Dean]

For the fourth year in a row, the Mediterranean diet has topped this list for its health benefits, including the potential to stave off heart disease and cancer while increasing longevity. This plant-based way of eating isn’t a ‘diet’ focused on weight loss, but more of a whole lifestyle, inspired by the eating habits popular in the countries surrounding the Mediterranean Ocean.

That means there’s no calorie-counting, or banned foods, but rather a few easy-to-follow guidelines that go something like this.

Eat more of this: fresh fruits, vegetables, whole grains, fish, and legumes
Eat less of this: red and processed meat, refined grains, starches, and sugar

Sounds flexible enough, right? And did we mention that you can still enjoy pasta AND red wine? Here’s how to get started.

Get a taste of the Mediterranean diet with these delicious and healthy breakfast, lunch, and dinner ideas.

1. Succulent Salmon with Lemon and Dill sauce
2. Chicken Piccata with Sun-Dried Tomatoes
3. White Bean and Kale Casserole
4. Roasted Vegetable Lasagna
5. Pasta Primavera
6. Shrimp Salad Bowl
7. Brown Rice Paella
8. Roasted Garlic Chicken
9. Spinach and Goat Cheese Omelette
10. Slow-Cooker Whole-Grain Oatmeal

Visit YP.ca to find a grocery store near you and stock your pantry with Mediterranean staples, including the following:

Vegetables: Tomatoes, leafy greens, bell peppers, asparagus, broccoli, artichokes, beets, cabbage, carrots, eggplant, green beans, mushrooms, olives, squash

Fruits: avocados, berries, dates, grapes, lemons, melons, oranges, pomegranates, apricots, figs

Legumes: black beans, chickpeas, hummus, kidney beans, lentils

Seafood: wild salmon, sardines, cod, shellfish, tuna

Eggs & Dairy: Greek yogourt, feta, ricotta, fresh mozzarella, burrata, Parmesan, eggs

Grains: barley, couscous, quinoa, bulgur, oatmeal, brown rice, whole grain breads, pasta

Fats: extra virgin olive oil, avocado oil, grape seed oil, nuts, seeds, flax

Seasonings: (fresh) garlic, onion, basil, cilantro, mint, parsley, (dried) oregano, cumin, coriander, bay leaves, paprika