Mediterranean Diet

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balsamic fig glazed pork tenderloin with rosemary
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Balsamic & Fig Glazed Pork Tenderloin

Tender pork tenderloin finished with a balsamic fig glaze and fresh rosemary.

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1. Preheat oven to 400°F. Line a baking sheet with parchment. 2. Pat pork tenderloin dry. Season evenly with salt and black pepper. Sprinkle finely chopped rosemary over the surface and press gently to adhere. 3. Heat a large skillet over medium-high heat. Add a small amount of oil if needed. 4. Sear pork on all sides, about 2–3 minutes per side, until browned. 5. Transfer pork to the prepared baking sheet and roast 15–20 minutes, until internal temperature reaches 145°F in the thickest part. 6. While pork roasts, combine balsamic vinegar and fig preserves in a small saucepan over medium heat. Stir until preserves dissolve and mixture begins to simmer. 7. Reduce heat to medium-low and simmer 5–8 minutes until slightly thickened and glossy. 8. Remove pork from oven and let rest 10 minutes before slicing. 9. Slice against the grain and spoon warm balsamic-fig glaze over top before serving.

  • pork tenderloin

  • balsamic vinegar

  • fig preserves

  • rosemary

  • salt

  • pepper

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mediterranean chicken salad with feta olives and tomatoes
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Mediterranean Chicken Breast Salad with Feta and Olives

Chicken, feta, olives, and tomatoes tossed into a simple Mediterranean-inspired salad.

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1. Heat 1 tbsp olive oil in a skillet over medium-high heat until shimmering. 2. Season chicken breast with salt and pepper. Cook 4-5 minutes per side until internal temperature 165°F, surface golden and firm. 3. Remove chicken, let rest 3 minutes, then slice. 4. In a large bowl, combine 2 cups mixed greens, 0.25 cup crumbled feta, 0.25 cup sliced olives, 0.5 cup cherry tomatoes halved. 5. Add sliced chicken on top. 6. Drizzle 1 tbsp olive oil and 1 tbsp lemon juice over salad. Toss gently. 7. Finish with fresh chopped parsley sprinkled on top.

  • Chicken breast

  • Mixed greens

  • Feta cheese

  • Olives

  • Cherry tomatoes

  • Olive oil

  • Lemon juice

  • Parsley

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bacon and quinoa salad with cranberries pecans and parsley
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Bacon and Quinoa Salad with Cranberries and Pecans

Quinoa tossed with bacon, cranberries, and pecans for a fresh and satisfying salad.

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1. Cook 1 cup quinoa in 2 cups water. Bring to boil, reduce heat to low, cover and simmer 15 minutes. Fluff with fork and cool. 2. Heat 1 tbsp olive oil in skillet over medium heat until shimmering. Add 4 oz bacon, diced, single layer. Cook until crisp, 5-6 minutes. Drain on paper towel. 3. In large bowl, combine quinoa, bacon, 0.5 cup dried cranberries, and 0.5 cup pecans, chopped. 4. Drizzle 2 tbsp olive oil and 1 tbsp lemon juice over salad. Toss to combine. 5. Season with salt and pepper to taste. 6. Finish with 2 tbsp fresh parsley, chopped.

  • Quinoa

  • Water

  • Bacon

  • Dried cranberries

  • Pecans

  • Olive oil

  • Lemon juice

  • Parsley

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cucumber chicken salad with yogurt dressing and red onion
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High Protein Cucumber Chicken Salad by @jessespt

Chicken, cucumber, and yogurt tossed into a fresh and simple high protein salad.

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1. Add cucumber and onion to a bowl. 2. Add yogurt, garlic, lemon juice, oil, salt, and pepper. 3. Add cooked chicken (internal temp already 165°F). 4. Mix thoroughly until evenly coated. 5. Adjust seasoning if needed. 6. Serve immediately or chill. Salad should be creamy with crisp cucumber texture.

  • cucumber

  • red onion

  • greek yogurt

  • garlic

  • lemon

  • olive oil

  • chicken breast

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rotisserie chicken mediterranean salad with cucumber tomatoes olives and feta
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Rotisserie Chicken Mediterranean Salad

Shredded rotisserie chicken with cucumber, tomatoes, olives, feta, and lemon olive oil dressing.

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1. Remove skin from 2 cups shredded rotisserie chicken and set aside. Pat chicken dry if needed to avoid excess moisture. 2. In a large bowl, combine 1 cup diced cucumber, 1 cup halved cherry tomatoes, 0.5 cup diced red onion, and 0.5 cup pitted sliced kalamata olives. 3. Add 0.5 cup crumbled feta cheese and 0.25 cup chopped fresh parsley to the bowl. 4. In a small bowl, whisk together 3 tbsp olive oil, 1 tbsp fresh lemon juice, 1 tsp dried oregano, salt, and pepper to taste. 5. Pour dressing over salad ingredients and toss gently to combine. 6. Add shredded rotisserie chicken to the salad and toss again to distribute evenly. 7. Let salad rest 5 minutes at room temperature to allow flavors to meld. 8. Finish with an additional sprinkle of fresh parsley before serving.

  • rotisserie chicken

  • cucumber

  • cherry tomatoes

  • red onion

  • kalamata olives

  • feta cheese

  • parsley

  • olive oil

  • lemon juice

  • dried oregano

  • salt

  • black pepper

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rotisserie chicken greek wrap with cucumber tomato feta and yogurt
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Rotisserie Chicken Greek Wrap

Shredded rotisserie chicken with cucumber, tomato, feta, and yogurt wrapped in a soft tortilla.

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1. In a bowl, combine 2 cups shredded rotisserie chicken, 1 cup diced cucumber, 1 cup diced tomato, and 0.5 cup diced red onion. 2. Add 0.5 cup crumbled feta cheese and 0.25 cup plain Greek yogurt. Mix gently. 3. Season with salt and pepper to taste. 4. Warm 4 large flour tortillas in a dry skillet over medium heat, about 30 seconds per side. 5. Divide chicken mixture evenly among tortillas. 6. Roll up tortillas tightly. 7. Finish with 2 tbsp chopped fresh parsley sprinkled over wraps.

  • rotisserie chicken

  • cucumber

  • tomato

  • red onion

  • feta cheese

  • plain Greek yogurt

  • salt

  • black pepper

  • flour tortillas

  • fresh parsley

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