Healthy Mediterranean Diet Meals (600 Calories or Less)

/

Delicious, Nourishing & Perfect for Weight-Friendly Eating

If you’re looking for meals that feel light, satisfying, and incredibly flavorful — the Mediterranean diet is the perfect place to land. Built around whole foods, vibrant produce, lean proteins, healthy fats, and plenty of herbs, it’s one of the most researched and sustainable eating patterns for long-term health.

And when it comes to weight loss?
The Mediterranean diet naturally supports it without feeling restrictive. Here's why:

Benefits of the Mediterranean Diet for Weight Loss

  • High in fiber → Keeps you full longer and stabilizes blood sugar.

  • Rich in protein + healthy fats → Improves satiety and reduces cravings.

  • Low in processed foods → Helps reduce inflammation and bloating.

  • Flexible & enjoyable → Easier to stay consistent long-term.

  • Naturally nutrient-dense → Supports metabolism, energy, digestion, and hormone balance.

Below are simple, flavorful Mediterranean meals that are 600 calories or less per serving — perfect for lunch or dinner and great for anyone focusing on fat loss without sacrificing satisfaction.

 
 

1. Sheet Pan Roasted Chicken & Veggies

Servings: 1
Calories: 572

Ingredients

  • 2 cups Brussels sprouts (halved or quartered)

  • 1 cup broccoli (small florets)

  • 1 carrot (peeled, thinly sliced)

  • 1 yellow onion (cut into wedges)

  • 8 oz chicken breast

  • 1 tbsp extra virgin olive oil

  • 1 tsp Italian seasoning

  • 1/2 tsp garlic powder

  • 1/4 tsp sea salt

Directions

  1. Preheat oven to 400°F (204°C) and line a baking sheet with parchment.

  2. Add veggies and chicken to the sheet pan. Drizzle with oil and season with Italian seasoning, garlic powder, and salt.

  3. Bake 25 minutes, or until chicken is cooked and veggies are tender.

  4. Season to taste and enjoy!

2. Pesto Chicken Quesadilla

Servings: 2
Calories: 540 per serving

Ingredients

  • 2 large whole wheat tortillas

  • 3 oz mozzarella cheese, shredded

  • 8 oz cooked chicken breast, shredded

  • 1/4 cup pesto

  • 1 cup kale leaves (thinly sliced)

Directions

  1. Heat a skillet over medium heat.

  2. Add a tortilla and sprinkle cheese over the top. Cover for 1–2 minutes to melt.

  3. Add chicken, pesto, and kale to half the tortilla. Fold and press lightly.

  4. Cook 2–3 minutes per side until crisp and golden.

  5. Let cool slightly, slice, and serve.

3. Chicken & Zucchini Skillet

Servings: 2
Calories: 438 per serving

Ingredients

  • 1 tbsp extra virgin olive oil (divided)

  • 1 large carrot, diced

  • 1 large zucchini, diced

  • 1/4 tsp sea salt

  • 1 lb extra lean ground chicken

  • 1/2 tsp garlic powder

  • 1 tbsp coconut aminos

  • 4 cups baby spinach

Directions

  1. Heat half the oil in a skillet. Cook carrot and zucchini for 5 minutes until tender. Season and remove.

  2. Add remaining oil. Cook ground chicken 10 minutes, breaking it up as it cooks. Drain excess liquid.

  3. Stir in garlic powder, coconut aminos, spinach, and cooked veggies.

  4. Once spinach wilts and liquid reduces, divide into bowls and serve.

4. Baked Spinach & Ricotta Florentine

Servings: 1
Calories: 580

Ingredients

  • 1 cup ricotta cheese

  • 2 oz mozzarella cheese (divided)

  • 1/3 cup frozen spinach, thawed and drained

  • 1/4 cup sun-dried tomatoes (chopped)

  • 2 tbsp fresh basil (chopped)

  • 2 garlic cloves (minced)

  • 1/2 tsp nutmeg

  • Sea salt & pepper to taste

Directions

  1. Preheat oven to 400°F (205°C).

  2. Mix ricotta, 2/3 mozzarella, spinach, sun-dried tomatoes, basil, garlic, nutmeg, salt, and pepper.

  3. Transfer to an oven-safe dish and top with remaining mozzarella.

  4. Bake 15 minutes, until bubbly and lightly browned.

5. One-Pan Shrimp & Asparagus with Feta

Servings: 2
Calories: 386 per serving

Ingredients

  • 8 oz shrimp, peeled & deveined

  • 4 cups asparagus (trimmed, chopped)

  • 2 tbsp extra virgin olive oil

  • 2 garlic cloves (sliced)

  • 1/2 cup red onion (sliced)

  • 2 tbsp lemon juice

  • Sea salt & pepper

  • 1/2 cup Kalamata olives

  • 1/4 cup feta cheese, crumbled

  • 1/3 cup parsley (chopped)

Directions

  1. Preheat oven to 450°F (230°C) and line a sheet pan.

  2. Toss shrimp, asparagus, oil, garlic, red onion, and lemon juice on the pan. Season.

  3. Bake 10 minutes, or until shrimp are pink and asparagus is tender.

  4. Top with olives, feta, and parsley. Serve warm.

Next Steps

Experiment with one or a few of these meals to find what works for you. A few additional tips:

SAY HELLO TO HEALTHY WEIGHT LOSS WITH THE MEDITERRANEaN DIET REFRESH

One of our most complete programs, the Mediterranean Diet is touted as one of the healthiest in the world. It’s naturally anti-inflammatory and promotes a balanced lifestyle that you can live with for good. With our program, you’ll enjoy:

  • 9 week guided journey

  • Over 200+ recipes

  • Done-for-you meal plans

  • Weight loss guidance

  • Customization for your own lifestyle

  • Progress tracking & more!

Get the Mediterranean Diet Refresh Today!