Healthy Western Recipes
Low-calorie Mediterranean & Western cooking · 400-600 kcal · 15g+ protein
Latest Recipes
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Three-Bean Mediterranean Tuna Salad with Lemon-Dijon Vinaigrette
How to make three-bean tuna salad with 33g protein? This Mediterranean lunch recipe takes...
417 kcal 33g protein 35 min -
Lemon-Herb Seared Scallops over Garlicky Zucchini Noodles
How do you get a golden crust on scallops? Dry them well, sear in...
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...
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...
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...
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...
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,...
420 kcal 34g protein 45 min -
Toasted Walnut & Berry Greek Yogurt Bowl with Honey Drizzle
High-protein Greek yogurt bowl? Layer yogurt with berries, walnuts, and honey for a 430-calorie...
435 kcal 29g protein 15 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,...
530 kcal 27g protein 45 min
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How-To Guides & Meal Prep
New to Mediterranean cooking? Start with one of our beginner-friendly guides:
Why Low-Calorie Western Cooking?
Mediterranean and Western diets have centuries of tradition — and a treasure trove of dishes that happen to be naturally low in calories but rich in protein, fiber, and flavor. We focus on 400-600 kcal per serving with at least 15g of protein, so you can enjoy satisfying meals that fit your goals.
Every recipe on this site has been developed in our editorial kitchen and reviewed for nutritional accuracy. We develop, test, and photograph every dish ourselves, and tell you exactly what works.