Dr. Gilroy's Favorite Weeknight Dinners

10 easy Mediterranean Diet recipes · All 4-star+ rated · Varied proteins every night

10 Easy Mediterranean Diet Recipes — All Highly Rated · Varied Proteins Every Night

1. Mediterranean Garlic Shrimp
2. Greek Chicken Bowls
3. Sheet Pan Salmon & Asparagus
4. Shakshuka
5. Mediterranean Lentils & Rice
6. Middle Eastern Kofta
7. Mediterranean Baked Cod with Fennel
8. Roasted Cauliflower Salad & Chickpeas
9. Greek Turkey Meatballs (Keftedes)
10. Italian Orzo Tuna Salad

• Mediterranean Diet — All recipes align with the Mediterranean Diet, shown to reduce skin inflammation.
• 4-Star Minimum — Every recipe carries at least a 4-star rating from 50+ verified reviews.
• CMO-Selected — Chosen by Dr. Christine Gilroy, Zerigo Health Chief Medical Officer.
• Weeknight-Friendly — All meals are 25–40 minutes total — designed for busy schedules.

Mediterranean Garlic Shrimp

Monday · Shrimp · 25 min · Serves 4 · ★★★★★

Spiced shrimp sautéed with shallots, garlic, bell pepper, tomatoes, and white wine.

Ingredients

• 1 lb large shrimp, peeled and deveined
• 1 tsp smoked paprika
• 1/2 tsp coriander
• Pinch cayenne and sugar
• Salt and pepper to taste
• 2 tbsp extra virgin olive oil + 1 tbsp butter
• 2 shallots, finely chopped
• 4 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 cup diced tomatoes
• 1/4 cup chicken broth
• 1/4 cup dry white wine
• Juice of 1 lemon
• Fresh parsley, chopped

Instructions

1. Toss shrimp with smoked paprika, coriander, cayenne, sugar, salt, and pepper.
2. Heat olive oil and butter in a large skillet. Cook shallots and garlic 2-3 minutes.
3. Add bell pepper and cook 4 minutes.
4. Add shrimp, tomatoes, broth, wine, and lemon juice. Cook 2-3 minutes until shrimp are pink.
5. Stir in parsley and serve over orzo, couscous, or rice.

Inspired by The Mediterranean Dish

Greek Chicken Bowls

Tuesday · Chicken · 30 min · Serves 4 · ★★★★★

Herb-seasoned chicken over golden turmeric rice with cucumber, tomatoes, and tzatziki.

Ingredients

• 1 lb boneless chicken breasts
• 1 tsp dried oregano, garlic powder, onion powder
• Salt, pepper, 2 tbsp olive oil
• 1 cup basmati rice + 1/2 tsp turmeric
• 1/2 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, sliced
• 1/2 cup tzatziki
• Fresh parsley or dill

Instructions

1. Cook basmati rice with turmeric per package directions.
2. Season chicken with oregano, garlic powder, onion powder, salt, and pepper.
3. Cook chicken in olive oil over medium-high heat, 5-7 min per side. Rest 5 min, then slice.
4. Assemble bowls with rice, chicken, cucumber, tomatoes, and onion.
5. Top with tzatziki and fresh herbs.

Inspired by A Couple Cooks

Sheet Pan Salmon & Asparagus

Wednesday · Salmon · 30 min · Serves 4 · ★★★★★

Oven-roasted salmon and asparagus with lemon-garlic-dill drizzle. One pan, minimal cleanup.

Ingredients

• 4 salmon fillets (6 oz each)
• 1 bunch asparagus, trimmed
• 3 tbsp olive oil
• Juice and zest of 1 lemon
• 3 cloves garlic, minced
• 2 tbsp fresh dill
• Salt and pepper

Instructions

1. Preheat oven to 400F. Line baking sheet with parchment.
2. Whisk together olive oil, lemon juice, zest, garlic, and dill.
3. Arrange salmon and asparagus on sheet. Drizzle with olive oil mixture. Season with salt and pepper.
4. Roast 12-15 minutes until salmon flakes easily.
5. Serve with lemon slices.

Inspired by Mediterranean Living

Shakshuka

Thursday · Eggs · 30 min · Serves 4 · ★★★★★

Eggs poached in spiced tomato sauce with peppers, onions, and feta. Serve with warm pita.

Ingredients

• 2 tbsp olive oil
• 1 yellow onion, diced
• 1 red bell pepper, diced
• 4 cloves garlic, minced
• 1 tsp cumin, 1 tsp paprika, pinch cayenne
• 1 can (28 oz) whole peeled tomatoes
• 6 large eggs
• Crumbled feta, fresh parsley, pita

Instructions

1. Cook onion and bell pepper in olive oil 5-8 min.
2. Add garlic and spices, stir 30 seconds.
3. Add tomatoes, crush gently. Simmer 15 min until thick.
4. Make 6 wells, crack eggs in. Cover and cook 5-8 min.
5. Top with feta and herbs. Serve with pita.

Inspired by Love & Lemons

Mediterranean Lentils & Rice

Friday · Plant-Based · 30 min · Serves 4 · ★★★★★

Spiced lentils and basmati rice with caramelized onions, topped with Greek yogurt.

Ingredients

• 1 can green or brown lentils, drained
• 1 cup basmati rice, cooked
• 1 large yellow onion, sliced
• 3 tbsp olive oil, 1 tbsp honey
• 1 tsp cumin, 1 tsp paprika, 1/4 tsp cinnamon
• Salt and pepper
• Greek yogurt, spinach, olives to serve

Instructions

1. Caramelize onion with olive oil and honey over medium heat, 10-12 min.
2. Add spices, stir 1 min.
3. Add lentils and splash of broth, heat 3-5 min.
4. Fold in rice, season with salt and pepper.
5. Serve with Greek yogurt and a side of spinach or olives.

Inspired by The Plant Based School

Middle Eastern Kofta

Lamb · 40 min · Serves 4 · ★★★★★

Ingredients

• 1 lb ground lamb
• 1 small onion, grated
• 3 cloves garlic, minced
• 2 tbsp fresh parsley, chopped
• 1 tsp cumin, 1 tsp coriander, 1/2 tsp cinnamon
• Salt and pepper to taste
• Wooden skewers (soaked 30 min)
• Tzatziki and pita to serve

Instructions

1. Combine lamb, onion, garlic, parsley, and spices. Mix well and refrigerate 20 min.
2. Shape into oval patties or thread onto skewers.
3. Grill or pan-fry over medium-high heat 4-5 min per side until cooked through.
4. Serve with tzatziki, warm pita, and fresh vegetables.

Inspired by Once Upon a Chef

Mediterranean Baked Cod with Fennel

White Fish · 30 min · Serves 4 · ★★★★★

Ingredients

• 4 cod fillets (6 oz each)
• 1 fennel bulb, thinly sliced
• 1 can (14 oz) diced tomatoes
• 3 cloves garlic, minced
• 3 tbsp olive oil
• 1 tsp dried oregano
• Juice of 1 lemon
• Salt, pepper, fresh parsley

Instructions

1. Preheat oven to 400F.
2. Saute fennel and garlic in olive oil 5 min until softened.
3. Add diced tomatoes and oregano. Simmer 5 min.
4. Pour tomato-fennel mixture into a baking dish. Nestle cod fillets on top. Squeeze lemon over everything.
5. Bake 15-18 min until cod flakes easily. Garnish with parsley.

Inspired by Dishing Out Health

Roasted Cauliflower Salad & Chickpeas

Plant-Based · 35 min · Serves 4 · ★★★★☆

Ingredients

• 1 head cauliflower, cut into florets
• 1 can (15 oz) chickpeas, drained
• 3 tbsp olive oil
• 1 tsp cumin, 1 tsp smoked paprika
• Salt and pepper
• 4 cups arugula or mixed greens
• 1/2 cup cherry tomatoes, halved
• Lemon tahini dressing (tahini, lemon, garlic, water)

Instructions

1. Preheat oven to 425F. Toss cauliflower and chickpeas with olive oil, cumin, paprika, salt, and pepper.
2. Spread on a baking sheet. Roast 25-30 min until golden and crispy.
3. Whisk together tahini, lemon juice, garlic, and water to make dressing.
4. Toss greens and tomatoes in a bowl. Top with roasted cauliflower and chickpeas.
5. Drizzle with tahini dressing and serve immediately.

Inspired by Budget Bytes

Greek Turkey Meatballs (Keftedes)

Turkey · 25 min · Serves 4 · ★★★★★

Ingredients

• 1 lb ground turkey
• 1/4 cup breadcrumbs
• 1 egg
• 2 cloves garlic, minced
• 2 tbsp fresh mint or parsley
• 1 tsp dried oregano
• Salt, pepper, 2 tbsp olive oil
• Tzatziki and pita to serve

Instructions

1. Combine turkey, breadcrumbs, egg, garlic, herbs, oregano, salt, and pepper. Mix until just combined.
2. Roll into 1.5-inch balls.
3. Heat olive oil in a skillet over medium heat. Cook meatballs 3-4 min per side until golden and cooked through.
4. Serve with tzatziki, warm pita, and a simple cucumber-tomato salad.

Inspired by Skinnytaste

Italian Orzo Tuna Salad

Tuna · 30 min · Serves 4 · ★★★★★

Ingredients

• 1 cup dry orzo, cooked and cooled
• 2 cans (5 oz each) tuna in olive oil, drained
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, sliced
• 1/4 red onion, finely diced
• 2 tbsp capers
• 3 tbsp olive oil, juice of 1 lemon
• Fresh basil, salt and pepper

Instructions

1. Cook orzo per package directions. Rinse under cold water and drain well.
2. In a large bowl, combine orzo, tuna, tomatoes, olives, onion, and capers.
3. Drizzle with olive oil and lemon juice. Toss gently.
4. Season with salt and pepper. Top with fresh basil.
5. Serve immediately or refrigerate up to 2 days.

Inspired by Gimme Some Oven