Quality Nutrition Meets Calorie Awareness

Healthy nutrition isn’t just about eating less — it’s about eating better. A lower-calorie approach works best when it’s built on high-quality, nutrient-dense foods that support energy, digestion, blood sugar balance, and long-term health.

That’s where the Mediterranean Diet shines.

Consistently ranked as one of the healthiest eating patterns in the world, the Mediterranean Diet emphasizes:

Lean proteins like seafood and poultry
Healthy fats from olive oil, nuts, and seeds
Plenty of vegetables, herbs, and whole foods
Simple preparation methods that preserve nutrients

Rather than focusing on restriction, this way of eating prioritizes quality over quantity — making it easier to feel satisfied on fewer calories while still supporting heart health, metabolic health, and overall wellness.

These one-pan and one-pot meals are designed to reflect those principles:
balanced, flavorful, and intentionally portioned so you can enjoy nourishing meals without overthinking it.

Helpful Reminders Before You Cook

All recipes are single-serving to support calorie awareness and portion control
Each meal is designed to be 600 calories or less per serving
Double or triple any recipe to feed your family or meal prep for the week
One-pan and one-pot meals help simplify cooking and cleanup
Portioning meals intentionally can support energy levels, digestion, and mindful eating habits

If you’ve ever found that larger shared meals make it easy to overeat, single-serving recipes can be a powerful (and practical) tool.

How These Meals Support Overall Health

The Mediterranean Diet has been associated with benefits such as:

Improved heart health and cholesterol markers
Better blood sugar regulation
Reduced inflammation
Support for metabolic and digestive health
Long-term sustainability (no extreme rules or food elimination)

By pairing this eating style with reasonable calorie targets, you’re creating a framework that supports both immediate goals and long-term health.

1. One-Pot Shrimp Mediterranean Pasta

Ingredients

1 tsp extra virgin olive oil
1 garlic clove, thinly sliced
4 oz raw shrimp, peeled and deveined
Pinch chili flakes
2 oz dry whole wheat linguine
1 cup water
2 tbsp sliced green olives
Salt & black pepper
1 tbsp fresh parsley, chopped

Directions

Heat olive oil in a small pot over medium-low heat. Add garlic and cook 30–60 seconds until fragrant.
Add shrimp and chili flakes. Cook 1–2 minutes per side until just pink. Remove shrimp and set aside.
Add pasta and water to the pot. Bring to a gentle boil and cook 8–10 minutes, stirring often.
Stir in olives and shrimp. Season with salt and pepper.
Remove from heat and top with parsley.

Approximate nutrition:
520 calories | 34g protein | 55g carbs | 14g fat

2. Thai-Inspired Green Curry Chicken Bowl

Ingredients

1 tbsp green curry paste
¾ cup light canned coconut milk
½ cup cauliflower florets
1 cup chopped bok choy
4 oz cooked chicken breast, sliced

Directions

In a small pot, heat curry paste and coconut milk over medium heat until gently simmering.
Add cauliflower and cook uncovered for 4–5 minutes until tender.
Stir in bok choy and chicken. Cook 2–3 minutes until warmed through and greens wilt.
Serve hot.

Approximate nutrition:
480 calories | 38g protein | 22g carbs | 22g fat

3. One-Pan Lemon-Spiced Salmon & Potatoes

Ingredients

4 oz salmon fillet
1 cup baby potatoes, halved
½ cup cherry tomatoes
1 tsp olive oil
Juice + zest of ½ lemon
½ tsp turmeric
¼ tsp allspice
Salt & pepper
2 tbsp plain Greek yogurt
1 tbsp chopped parsley

Directions

Preheat oven to 400°F (205°C). Line a small baking sheet with parchment.
Toss potatoes and tomatoes with olive oil, lemon juice, spices, salt, and pepper.
Nestle salmon into the pan and sprinkle with lemon zest.
Bake 20–25 minutes until salmon flakes and potatoes are tender.
Serve with yogurt and parsley on top.

Approximate nutrition:
580 calories | 35g protein | 40g carbs | 26g fat

4. Pesto Chicken Quesadilla

Ingredients

1 large whole wheat tortilla
1½ oz shredded mozzarella
3 oz cooked chicken breast, shredded
1 tbsp pesto
½ cup thinly sliced kale

Directions

Heat a non-stick skillet over medium heat.
Place tortilla in pan, sprinkle cheese over half. Cover briefly to melt.
Add chicken, pesto, and kale. Fold tortilla in half.
Cook 2–3 minutes per side until golden and crisp. Slice and serve.

Approximate nutrition:
560 calories | 36g protein | 40g carbs | 24g fat

5. Baked Spinach & Ricotta Florentine

Ingredients

½ cup part-skim ricotta
1 oz shredded mozzarella
¼ cup frozen spinach, thawed and squeezed dry
2 tbsp sun-dried tomatoes, chopped
1 tsp fresh basil, chopped
1 small garlic clove, minced
Pinch nutmeg
Salt & pepper

Directions

Preheat oven to 400°F (205°C).
Mix ricotta, half the mozzarella, spinach, tomatoes, basil, garlic, nutmeg, salt, and pepper.
Transfer to a greased ramekin and top with remaining mozzarella.
Bake 15–18 minutes until bubbly and lightly browned.

Approximate nutrition:
430 calories | 32g protein | 18g carbs | 24g fat

6. One-Pan Italian Chicken & Veggies

Ingredients

4 oz chicken breast, cubed
½ cup broccoli florets
¼ cup red onion slices
½ cup cherry tomatoes
½ small zucchini, chopped
1 tsp olive oil
¾ tsp Italian seasoning
Salt & pepper

Directions

Preheat oven to 425°F (220°C).
Toss all ingredients together on a small baking sheet.
Bake 16–18 minutes, stirring once, until chicken is cooked through.

Approximate nutrition:
480 calories | 42g protein | 25g carbs | 20g fat

7. Curry-Spiced Chicken Chili

Ingredients

5 oz extra-lean ground chicken
¼ cup finely chopped onion
¼ cup grated carrot
1½ tsp curry powder
¾ cup canned diced tomatoes
½ cup unsweetened oat milk
½ cup peas
1 tbsp chopped cilantro

Directions

Cook chicken, onion, and carrot in a non-stick pot over medium heat until cooked through.
Stir in curry powder and cook 30 seconds.
Add tomatoes and oat milk. Simmer 10–12 minutes.
Stir in peas and heat through. Top with cilantro.

Approximate nutrition:
550 calories | 40g protein | 35g carbs | 18g fat