Main | Healthy Western Recipes

Lemon Cod Foil Packets with Spinach, White Beans and Toasted Pine Nuts

How do you bake cod in foil without drying it? Lemon cod packets steam in 15 minutes with spinach an

425 kcal 41g protein 30 min

Lemon-Herb Seared Scallops over Garlicky Zucchini Noodles

How do you get a golden crust on scallops? Dry them well, sear in a screaming-hot pan, serve on lemo

430 kcal 41g protein 30 min

Italian Stuffed Bell Peppers with Ground Turkey and Brown Rice

How do you make low-calorie Italian stuffed peppers with ground turkey? This 50-minute recipe packs

493 kcal 34g protein 50 min

Spaghetti ai Frutti di Mare — Shrimp and Mussel Pasta in White Wine

How do you make low-calorie seafood pasta with white wine? Shrimp and mussel spaghetti in 40 minutes

475 kcal 36g protein 40 min

Quick Chicken Osso Buco with Lemon Gremolata and Creamy Polenta

Low-calorie osso buco? Swap veal for chicken thighs, braise in tomato-wine sauce, top with gremolata

465 kcal 39g protein 50 min

Spanish Garlic Shrimp with White Beans, Spinach & Brown Rice (Gambas al Ajillo)

How do you make low-calorie Spanish garlic shrimp? This 35-minute gambas al ajillo with white beans

472 kcal 41g protein 35 min

Smoked Paprika Ground Turkey Zucchini Boats with Feta and Kalamata Olives

What to make with ground turkey? Smoked paprika turkey zucchini boats — low-carb, high-protein, read

420 kcal 34g protein 45 min

Sesame-Ginger Sushi Grain Bowl with Edamame, Quick-Pickled Carrot and Crispy Tofu

How to make a vegetarian sushi bowl that keeps you full: brown rice, edamame, crispy tofu, sesame-gi

530 kcal 27g protein 45 min

Herb-Roasted Lamb Loin with Smoky Aubergine Caponata

Lean lamb over a rich, vinegar-spiked Sicilian vegetable stew

495 kcal 40g protein 50 min

Harissa Prawn Spaghetti with Blistered Tomatoes

A bold, rosy pasta tossed with sweet prawns, jammy cherry tomatoes, and a whisper of lemon

520 kcal 28g protein 30 min

Provençal Cod Stew with Fennel, Saffron & White Beans

How do you make a low-calorie Provençal fish stew? Simmer fennel, saffron, and cod for a 45-minute M

463 kcal 45g protein 45 min

Smoked Paprika Beef Stuffed Pepper Casserole

How to make a low-calorie stuffed pepper casserole with ground beef and smoked paprika in under 30 m

415 kcal 32g protein 45 min

Greek-Inspired Lamb Burgers with Herb-Feta Yogurt Sauce

Learn how to make restaurant-quality Greek lamb burgers with creamy herb-feta yogurt sauce in under

485 kcal 32g protein 30 min

Moroccan-Spiced Roasted Cauliflower with Herb-Crusted Chicken and Tahini

How to make Moroccan spiced cauliflower with creamy tahini drizzle and herb chicken in under 45 minu

445 kcal 31g protein 45 min

Italian Pesto-Crusted Cod with Haricots Verts and Cherry Tomatoes

How to make a restaurant-quality pesto cod dinner in 35 minutes with 18g protein per serving

418 kcal 38g protein 35 min

Spanish Garlic Shrimp with White Beans and Crispy Kale

Restaurant-style Spanish gambas al ajillo with white beans and kale. 450 calories, 24g protein per s

450 kcal 24g protein 25 min

Gambas Al Ajillo with Cannellini Beans

Healthy Spanish garlic shrimp recipe under 500 calories with 25g protein per serving

485 kcal 32g protein 30 min

Braised Pork Shank Osso Buco with Bright Gremolata

How to make authentic Italian osso buco with gremolata in under 60 minutes. This braised pork shank

485 kcal 42g protein 55 min

Braised Beef Shanks with Bright Gremolata

How to make a healthy osso buco under 500 calories with bright gremolata topping in under an hour.

425 kcal 32g protein 55 min

Mediterranean-Inspired Veggie Sushi Bowl with Marinated Tofu and Edamame

How to make a high-protein vegetarian sushi grain bowl with 22g protein in under 30 minutes

485 kcal 22g protein 35 min

Light Provençal Beef and Mushroom Daube with Herbed Polenta

A healthy 45-minute Provençal beef daube with mushrooms. Low-calorie, high-protein Mediterranean din

485 kcal 32g protein 50 min

Greek Lemon Chicken Souvlaki with Tzatziki

Restaurant-quality Greek chicken souvlaki with creamy tzatziki in under 45 minutes. High-protein, lo

485 kcal 38g protein 40 min

Mediterranean One-Pot Whole Wheat Pasta with Spinach, Cherry Tomatoes and Grilled Chicken

How to make a healthy one-pot pasta with chicken, spinach and cherry tomatoes in under 45 minutes

485 kcal 32g protein 35 min

Sicilian Swordfish Rolls Stuffed with Pine Nuts, Raisins, and Herbs

How to make authentic Sicilian swordfish rolls with pine nuts and raisins in under 45 minutes. A pro

485 kcal 32g protein 40 min

Lemon-Herb Seared Scallops over Zucchini Noodles

Learn how to sear scallops perfectly and create a bright lemon-herb sauce for this low-calorie Medit

485 kcal 32g protein 27 min

Thai-Style Chicken Lettuce Wraps with Lime and Fresh Herbs

Restaurant-style Thai chicken lettuce wraps ready in 25 minutes. Fresh lime, aromatic herbs, 18g pro

425 kcal 38g protein 25 min

Lemon-Cod Foil Packets with Spinach, Cherry Tomatoes & Pine Nuts

How to bake tender cod in foil packets with lemon, spinach, and pine nuts—a healthy 30-minute dinner

425 kcal 38g protein 35 min

Spanish Albondigas: Turkey Meatballs in Smoky Tomato Sauce

How to make authentic Spanish turkey meatballs in rich tomato sauce with smoked paprika. A healthy 3

436 kcal 26g protein 45 min

Moroccan-Spiced Roasted Cauliflower with Herbed Tahini and Chickpeas

How to make Moroccan-spiced roasted cauliflower with creamy tahini sauce: a 45-minute high-protein v

425 kcal 18g protein 45 min

Italian Pesto-Crusted Cod with Haricots Verts

How to make restaurant-style pesto cod with tender green beans in under 35 minutes—high protein, low

415 kcal 35g protein 35 min

Greek-Inspired Lamb Burgers with Herb-Feta Yogurt Sauce

Make restaurant-worthy Greek lamb burgers with herb-feta yogurt at home in 30 minutes. High-protein,

485 kcal 32g protein 30 min

Crispy Tofu & Edamame Sushi Grain Bowl with Ginger-Soy Dressing

How to make a high-protein vegetarian sushi grain bowl with edamame and crispy tofu in 30 minutes

462 kcal 22g protein 35 min

Quick Provençal Beef Daube with Mushrooms

A lightened 35-minute Provençal beef daube recipe with mushrooms, herbs de Provence, and rich tomato

445 kcal 35.7g protein 35 min

Braised Turkey Osso Buco with Gremolata

Light Italian braised turkey with gremolata - 30 min dinner under 450 calories with 27g protein

425 kcal 38g protein 30 min

Mediterranean Seafood Pasta with White Wine, Garlic, and Cherry Tomatoes

A healthy 30-minute seafood pasta with mussels, shrimp, and a crisp white wine garlic sauce ready in

485 kcal 32g protein 30 min

Herb-Crusted Turkey-Stuffed Bell Peppers with Tomato-Basil Sauce

Baked Mediterranean stuffed peppers with lean turkey, tomatoes, and herbs - a healthy 30-minute dinn

445 kcal 32g protein 50 min

Lemon-Herb Seared Scallops Over Zucchini Noodles with White Wine Pan Sauce

Restaurant-quality seared scallops with fresh zucchini noodles in a bright lemon-herb sauce. Ready i

425 kcal 36g protein 25 min

Greek Lemon Chicken Souvlaki with Tzatziki and Fresh Vegetables

Restaurant-quality Greek chicken skewers with creamy tzatziki in under 45 minutes. Perfect healthy M

445 kcal 42g protein 35 min

Greek Lemon Chicken Souvlaki with Tzatziki and Fresh Herb Salad

Restaurant-style Greek chicken souvlaki with creamy tzatziki in under 45 minutes. A high-protein Med

485 kcal 38g protein 40 min

Spanish Garlic Shrimp with Roasted Peppers & Herbed Cauliflower Rice

How to make healthy gambas al ajillo under 500 calories with 30g protein in 25 minutes

485 kcal 32g protein 30 min

Sicilian Swordfish Rolls with Pine Nuts, Raisins & Crispy Breadcrumbs

How to make authentic Sicilian swordfish rolls with pine nuts and raisins in under 45 minutes - a he

485 kcal 32g protein 40 min

Mediterranean Baked Cod with Tomatoes, Capers & Olives

How to bake cod Mediterranean style with tomatoes, capers and olives in 35 minutes for a healthy hig

412 kcal 26g protein 35 min

Lemon-Cod Foil Packets with Spinach, Pine Nuts & Crispy Capers

How to bake tender cod in parchment with bright lemon, wilted spinach, and toasted pine nuts for a h

448 kcal 35g protein 35 min

Mussels Marinara over Whole-Wheat Linguine

Restaurant-quality mussels marinara over whole-wheat linguine in under 45 minutes. High-protein Medi

520 kcal 32g protein 40 min

Greek Lamb Burgers with Herb-Feta Yogurt Sauce

Learn to make restaurant-worthy Greek lamb burgers with tangy feta-yogurt sauce in under 45 minutes.

485 kcal 32g protein 35 min

Italian Turkey-Stuffed Bell Peppers with Tomatoes and Mozzarella

How to make flavorful stuffed bell peppers with ground turkey in under 45 minutes. A healthy Italian

478 kcal 35g protein 50 min

Crispy Tofu and Edamame Sushi Grain Bowl with Sesame-Ginger Dressing

How to make a protein-rich vegetarian sushi grain bowl with crispy tofu and edamame in under 40 minu

485 kcal 22g protein 40 min

Provençal Beef Daube with Cremini Mushrooms and Herbes de Provence

Learn how to make a light Provençal beef daube with mushrooms in 45 minutes. A healthy, high-protein

495 kcal 35g protein 45 min

One-Pot Whole-Wheat Pasta with Spinach, Cherry Tomatoes & Lemon-Herb Chicken

A protein-rich 30-minute Mediterranean pasta dinner with whole wheat, spinach, cherry tomatoes, and

485 kcal 35g protein 30 min

Greek Lemon Chicken Souvlaki with Tzatziki and Warm Pita

How to make restaurant-quality Greek chicken souvlaki at home with creamy tzatziki in under 45 minut

485 kcal 38g protein 35 min

Greek Lemon Chicken Souvlaki with Light Tzatziki and Fresh Vegetables

How to make authentic Greek chicken souvlaki with creamy low-calorie tzatziki sauce in under an hour

485 kcal 42g protein 40 min

Spanish Garlic Shrimp with Tomatoes (Gambas al Ajillo)

How to make healthy gambas al ajillo under 300 calories with 25g protein per serving. Spanish garlic

425 kcal 32g protein 25 min

Moroccan Spiced Roasted Cauliflower Bowl with Herbed Tahini and Grilled Chicken

A vibrant 45-minute Moroccan cauliflower bowl with spiced chickpeas, tender chicken, and creamy tahi

485 kcal 32g protein 45 min

Sicilian Swordfish Rolls with Pine Nuts, Raisins & Herb Breadcrumbs

Learn to make restaurant-quality Sicilian swordfish rolls with a sweet-savory pine nut and raisin st

485 kcal 32g protein 40 min

Lemon-Cod Foil Packets with Spinach, Pine Nuts & White Wine

Restaurant-quality Mediterranean cod baked in foil packets with spinach, pine nuts, and bright lemon

485 kcal 33g protein 30 min

Lemon-Herb Seared Scallops over Zucchini Noodles with White Wine Butter

How to make restaurant-quality seared scallops with zucchini noodles in 25 minutes—light, protein-ri

425 kcal 32g protein 25 min

Greek-Inspired Lamb Burgers with Herb-Feta Yogurt Sauce

Learn how to make restaurant-quality Greek lamb burgers with creamy feta herb sauce in 40 minutes. A

485 kcal 32g protein 35 min

Mediterranean-Inspired Veggie Sushi Grain Bowl with Crispy Edamame

How to make a high-protein vegetarian sushi grain bowl with edamame in under 45 minutes - healthy Me

485 kcal 18g protein 40 min

Italian Stuffed Bell Peppers with Ground Turkey, Quinoa & Mozzarella

Learn how to make protein-rich stuffed bell peppers with ground turkey, quinoa, and melted mozzarell

412 kcal 43g protein 50 min

Spiced Chickpea & Pearl Couscous Bowl with Lemon Tahini

A bright Mediterranean grain bowl with warm cumin chickpeas and silky tahini dressing

485 kcal 18g protein 30 min

Provençal Fish Stew with Fennel and Saffron

How to make a light Provençal fish stew with saffron, fennel, and cod in under 30 minutes. High-prot

485 kcal 42g protein 40 min

Linguine with White Wine Seafood Sauce

Light Italian pasta with shrimp, mussels, and white wine sauce in under 30 minutes. High-protein din

485 kcal 32g protein 35 min

Creamy Burrata & Rustic Tomato Pasta

Silky burrata crowns a quick chunky tomato sauce for an effortless Italian dinner

475 kcal 18g protein 35 min

Lighter Osso Buco with Zesty Gremolata

How to make a healthier osso buco in 30 minutes with tender braised chicken and fresh gremolata topp

415 kcal 28g protein 45 min

Braised Turkey Shanks with Gremolata and Saffron Vegetables

How to make a healthy osso buco in 45 minutes with turkey, bright gremolata, and Mediterranean veget

485 kcal 32g protein 45 min

Spanish Garlic Shrimp with White Beans (Gambas Al Ajillo con Judías Blancas)

How to make low-calorie gambas al ajillo with white beans - 30-minute high-protein Mediterranean din

485 kcal 32g protein 30 min

Moroccan Spiced Roasted Cauliflower with Tahini-Glazed Chicken Breast

How to make Moroccan spiced cauliflower with tahini glazed chicken in 40 minutes - healthy high prot

485 kcal 38g protein 40 min

Spiced Chickpea and Couscous Bowl with Lemon Tahini

A 35-minute grain bowl with cumin-roasted chickpeas, fluffy couscous, and silky tahini dressing

480 kcal 16g protein 35 min

Greek Lemon Herb Chicken Souvlaki with Light Tzatziki

How to make healthy Greek chicken souvlaki with creamy tzatziki in under 45 minutes. High-protein Me

471 kcal 47g protein 35 min

Greek Lemon Chicken Souvlaki with Tzatziki and Fresh Vegetables

How to make authentic Greek lemon chicken souvlaki with creamy tzatziki sauce in 45 minutes - a high

485 kcal 38g protein 40 min

Burrata with Rustic Tomato Sauce

Silky burrata meets a chunky San Marzano tomato sauce over al dente pasta

485 kcal 22g protein 30 min

Greek Lemon Herb Chicken Souvlaki with Creamy Tzatziki

Restaurant-style Greek chicken souvlaki with creamy tzatziki in under 45 minutes. A healthy Mediterr

485 kcal 52g protein 40 min

Golden Spiced Chickpea & Pearl Couscous Bowl with Lemony Tahini

A protein-rich Mediterranean bowl with crispy roasted chickpeas, fluffy couscous, and silky tahini-yogurt sauce

480 kcal 20g protein 40 min

Burrata with Chunky Tomato Sauce and Fresh Basil

A silky burrata centerpiece with a rustic, jammy tomato sauce

485 kcal 22g protein 35 min

Spiced Chickpea & Herb Couscous Bowls

Warm couscous with cumin-roasted chickpeas, fresh vegetables, and silky tahini dressing

485 kcal 17g protein 30 min

Greek Lemon Chicken Souvlaki with Tzatziki and Herb Pita

Tender marinated chicken skewers with bright lemon, herbs, and creamy low-fat tzatziki sauce ready i

485 kcal 42g protein 30 min

Greek Lemon Chicken Souvlaki with Tzatziki and Cucumber Salad

How to make low-calorie Greek chicken souvlaki with creamy tzatziki in 45 minutes - a high-protein M

485 kcal 42g protein 40 min

Greek Lemon Chicken Souvlaki with Creamy Tzatziki and Herb Salad

Restaurant-quality Greek chicken souvlaki with creamy tzatziki - 30-minute healthy dinner under 500

485 kcal 42g protein 35 min

Spiced Chickpea & Fluffy Couscous Bowls with Creamy Tahini

A vibrant Mediterranean grain bowl with warm spices, crisp vegetables, and a silky tahini drizzle

485 kcal 17g protein 25 min

Mediterranean Quinoa Grain Bowl with Crispy Chickpeas & Edamame

How to make a protein-rich Mediterranean grain bowl with quinoa, crispy chickpeas, and edamame in un

485 kcal 19g protein 40 min

Greek Lemon Herb Chicken Souvlaki with Tzatziki and Horiatiki Salad

How to make healthy Greek chicken souvlaki with creamy tzatziki in 45 minutes. High-protein Mediterr

485 kcal 38g protein 40 min

Crispy Tofu Sushi Grain Bowl with Edamame and Pickled Vegetables

How to make a nutritious vegetarian sushi grain bowl with edamame in under 30 minutes - low calorie,

485 kcal 22g protein 45 min

Burrata with Burst Cherry Tomato Sauce

Fresh burrata melted into a chunky, herb-laden tomato sauce over al dente spaghetti

485 kcal 22g protein 35 min

Spiced Chickpea & Couscous Bowls with Silky Tahini

A quick Mediterranean grain bowl with crispy roasted chickpeas and bright vegetable contrast

485 kcal 18g protein 40 min

Sicilian Swordfish Rolls Stuffed with Pine Nuts, Raisins, and Herbs

How to make authentic Sicilian swordfish rolls with pine nuts and raisins - a protein-rich Mediterra

485 kcal 31g protein 40 min

Lemon-Cod Foil Packets with Spinach, Pine Nuts & White Wine

How to make healthy Mediterranean cod packets with spinach, pine nuts, and lemon in just 35 minutes

485 kcal 34g protein 35 min

Lemon-Cod Foil Packets with Spinach and Pine Nuts

How to make tender cod steamed in foil with spinach, pine nuts, and bright lemon—a healthy 35-minute

405 kcal 36g protein 35 min

Burst Cherry Tomato Pasta with Burrata

Rustic tomato sauce crowned with silky burrata for a stunning centerpiece

495 kcal 18g protein 35 min

Spiced Chickpea and Couscous Bowls with Lemon Tahini

A 30-minute weeknight bowl with toasted spices, fluffy couscous, and a silky tahini drizzle

485 kcal 19g protein 30 min

Lemon-Herb Seared Scallops over Zucchini Noodles

Restaurant-quality seared scallops with bright lemon-herb sauce over spiralized zucchini noodles. Hi

412 kcal 26g protein 27 min

Greek Lamb Burgers with Herb-Feta Yogurt Sauce

Greek lamb burgers with herb-feta yogurt sauce, 25g protein, ready in 40 mins.

485 kcal 25g protein 35 min

Burrata & Cherry Tomato Spaghetti

Rustic tomato sauce crowned with creamy burrata and sweet heirloom tomatoes

485 kcal 32g protein 35 min

Spiced Chickpea & Couscous Bowls with Tangy Tahini Drizzle

A protein-packed weeknight bowl with warm spices, fresh vegetables, and a silky tahini finish

485 kcal 18g protein 40 min

Provençal Fish Stew with Fennel and Saffron

A light Provençal fish stew with fennel, saffron, and white wine. High-protein, low-calorie Mediterr

405 kcal 38g protein 50 min

Moroccan Chicken Tagine with Preserved Lemon and Cauliflower Couscous

A healthy, low-calorie Moroccan tagine with chicken, preserved lemon, and olives ready in under 45 m

420 kcal 32g protein 45 min

Mediterranean Baked Cod with Tomatoes, Capers & Olives

Try this baked cod Mediterranean with tomatoes, capers, olives — ready in 45 mins, 15g protein per s

420 kcal 32g protein 45 min

Italian Turkey-Stuffed Bell Peppers

Low-calorie Italian stuffed peppers with lean turkey, herbs, and melted cheese. 400kcal, 34g protein

405 kcal 34g protein 55 min

Herbed Couscous Bowls with Spiced Chickpeas and Tahini Drizzle

A bright, protein-packed grain bowl with warm spices and creamy tahini

485 kcal 18g protein 40 min

Grilled Chicken with Spanish Romesco Sauce and Grilled Vegetables

Smoky romesco grilled chicken with vegetables. 452kcal, 31g protein, ready in 45 mins.

452 kcal 31g protein 45 min

Burrata & Cherry Tomato Spaghetti

Fresh burrata melts into a rustic tomato sauce for a weeknight showstopper

475 kcal 22g protein 35 min

Burrata & Burst Tomato Pasta

Torn burrata crowns a rustic tomato sauce with sweet cherry tomatoes and fresh basil

445 kcal 20g protein 35 min

Mediterranean Shrimp Pasta with White Wine

Light shrimp pasta with white wine sauce, ready in 30 mins. High-protein, Mediterranean dinner under

485 kcal 38g protein 35 min

Mediterranean Garlic Shrimp Bowl with Cauliflower Rice

Healthy Spanish garlic shrimp bowl with cauliflower rice. 40g protein, 590 calories, ready in 25 min

590 kcal 40g protein 25 min

Golden Chickpea & Herbed Couscous Bowls

A 35-minute Mediterranean bowl with toasted spices, fluffy couscous, and silky tahini dressing

485 kcal 18g protein 35 min

Vegetarian Sushi Grain Bowl with Edamame

A nutritious vegetarian sushi grain bowl with edamame, crispy tofu, and fresh vegetables in a savory

485 kcal 22g protein 45 min

Pistachio-Crusted Halibut with Lemon and Fresh Herbs

Restaurant-quality pistachio-crusted halibut with bright lemon and fresh herbs. High-protein, low-ca

420 kcal 32g protein 35 min

Mediterranean Chicken Spanakorizo

A protein-rich twist on Greek spanakorizo with herbed chicken, bright lemon, and fresh dill.

495 kcal 39g protein 50 min

Mediterranean Spinach Rice Bowl with Herbed Chicken

A healthy spanakorizo-inspired bowl with tender chicken, fresh spinach, and feta cheese. High-protei

418 kcal 31g protein 45 min

Italian Turkey Stuffed Bell Peppers

Italian stuffed peppers with lean ground turkey, quinoa, and melted cheese. A healthy, high-protein

434 kcal 34g protein 55 min

Sheet-Pan Miso-Glazed Tofu with Sesame Broccoli

Caramelized miso-glazed tofu with sesame-roasted broccoli, a high-protein weeknight dinner under 30

520 kcal 30g protein 40 min

Mediterranean Berry Protein Bowl with Honey-Toasted Granola

High-protein Greek yogurt breakfast bowl with fresh berries, crunchy granola, and chia seeds.

412 kcal 22g protein 30 min

Linguine with White Wine Seafood

Light Italian pasta with mussels, shrimp, clams in a savory white wine broth. High-protein, low-calo

485 kcal 28g protein 40 min

Mediterranean Chicken Tray Bake with Feta and Summer Vegetables

A colorful tray bake with tender chicken, zucchini, tomatoes, and briny olives under a blanket of melted feta

445 kcal 42g protein 50 min

Lemon-Herb Baked Salmon Over Orzo

Bright Mediterranean flavors meet weeknight simplicity

485 kcal 38g protein 42 min

Grilled Halloumi Horiatiki Salad with Chickpeas

Protein-rich Greek salad with grilled halloumi, fresh vegetables, and Mediterranean flavors in under

485 kcal 19.5g protein 27 min

Burrata with Slow-Simmered Tomato Sauce

A rustic Italian pasta crowned with creamy burrata and sweet cherry tomatoes

520 kcal 22g protein 35 min

One-Skillet Salmon with Garlicky Broccoli

Pan-seared salmon fillets with broccoli, garlic, and lemon in one skillet.

380 kcal 36g protein 20 min

Lemon Herb Roasted Chicken Breast

Mediterranean-style roasted chicken with cherry tomatoes and baby potatoes.

450 kcal 35g protein 40 min

Garlic Chicken & Broccoli Stir-Fry

A 20-minute weeknight stir-fry with chicken, broccoli, and ginger.

480 kcal 38g protein 20 min

One-Pot Parmesan Chicken with White Beans

A 30-minute one-pot dinner with chicken, cannellini beans, spinach and parmesan.

560 kcal 42g protein 30 min