Healthy Mediterranean Recipes

Grilled eggplants seasoned with olive oil on a white stone table

There’s no one set of rules for the Mediterranean diet; the term refers to planning your meals based on the traditional eating styles of the countries bordering the Mediterranean Sea. In general, this means:

  • Plenty of healthy plant-based foods (think fruits, vegetables, whole grains, potatoes, beans, nuts, seeds, herbs, and spices) as well as fish and seafood
  • Extra virgin olive oil, olives, and avocados for sources of good fats
  • Moderate amounts of dairy, eggs, and poultry
  • Low to moderate amounts of wine
  • Limit red meat and sodium
  • Avoid added sugars, processed meat, refined grains and oils, trans fats, and other highly processed foods

There are many ways in which this way of eating complements the Atkins diet. Both philosophies emphasize good fats, physical activity, and eating a variety of vegetables and other whole, single-ingredient foods—while avoiding processed foods and added sugars. And, like Atkins, the Mediterranean Diet may also help you support healthy blood sugar levels, help you lose weight, and contribute to improved health and wellness.

To make things easy for you, we’ve rounded up our favorite Atkins-approved, Mediterranean-inspired dishes. Kalí órexi!

Atkins-Approved, Mediterranean Diet Recipes

Mezze plate with falafel-spiced yogurt dip

Snacks and Starters

Slices of grilled eggplant on a plate next to rice

Sides, Soups, and Salads

Pasta salad with tuna, capers, and lemon in a dish with a bulb of garlic beside it


Keto mediterranean swordfish steaks garnished with parsley

Fish and Seafood

Margherita pizza


Lamb, Eggplant, Onion and Red Bell Pepper Kebabs


Keto creamy lemon smoothie


With Atkins, you’ll learn to eat right, not less with a balanced diet of high-fiber carbohydrates, good fats, and optimal proteins. For more Mediterranean diet inspired recipes, tips, and low carb recipes get started with Atkins today!

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