Mediterranean-style dinners under 600 calories

Want to lower your risk of cancer, heart disease, Alzheimer’s disease, and diabetes? Numerous studies have found that the Mediterranean diet—which features healthy fats, lean protein, whole grains, and plenty of antioxidant-rich fruits and vegetables—can do just that. Here are three of our favorite meals inspired by the Mediterranean diet, all under 600 calories. Each recipe serves one. 

These tasty, protein-rich legumes are high in folate (vitamin B9), fiber, and iron. Try this vegetarian meal of cooked lentils mixed with sautéed leeks, carrots, and roasted kale.

Make it:
¾ cup cooked lentils
2 tbsp chopped leeks
2 tbsp chopped carrots
1.5 tbsp extra virgin olive oil
1 cup roasted kale

Sauté veggies in olive oil and mix with lentils.

Nutritional Info:
Calories 400; fat 22g; carbohydrates 41g; protein 15g

This high-protein, low-cal dinner of Spanish mackerel with wild rice and sautéed green beans is filled with Mediterranean diet favorites.

Make it:
6 oz Spanish mackerel
½ cup cooked wild rice
1 cup steamed green beans
1 tbsp extra virgin olive oil

Sauté mackerel in olive oil for several minutes on each side. Serve with rice and green beans.  

Nutritional Info: 
Calories 516; fat 25g; carbohydrates 27g; protein 45g

Roasted salmon, steamed asparagus, and barley are loaded with important nutrients: heart-healthy omega-3s, cholesterol-lowering fiber, and immune-boosting antioxidants.

Make it:
6 oz cooked Atlantic salmon
¾ cup cooked barley
6 spears steamed asparagus
2 tsp extra virgin olive oil

Sauté salmon in olive oil on each side until fully cooked. Serve with asparagus and barley.

Nutritional Info: 
Calories 593; fat 22g; carbohydrates 46g; protein 43g