easy mediterranean diet recipes for one person

Enjoy the Mediterranean Diet Solo with These Simple Recipes 

Adopting the famously healthy Mediterranean diet can feel challenging when cooking for just yourself. But with some planning, creativity and the right ingredients, you can easily adapt recipes to make in single servings. Follow these suggestions for preparing easy yet delicious Mediterranean inspired meals, snacks and more when dining solo. You’ll get all the wellness benefits of olive oil, vegetables, fish and whole grains without the hassle.

Tips for Cooking Mediterranean for One

Implement these tips to streamline prepping Mediterranean fare for one:

• Cook proteins like fish and chicken in single portions to add to salads or grain bowls during the week. Roast a 4-6 oz fillet or breast.

• Roast, grill or sauté 2-3 servings of veggies at once like broccoli, peppers, carrots. Store leftovers for quick sides.  

• Cook a big batch of grains like quinoa, farro or brown rice on Sunday. Portion out 1⁄2 cups to use in bowls.

• Whip up a big salad at the start of the week. Store pre-portioned amounts for grab-and-go lunches. 

• Take inventory before shopping and only buy what you know you’ll use within a week. Check for staples you already have.

• Purchase pre-portioned proteins like pre-cooked shrimp and ready-to-heat chicken sausage.

• Buy pre-cut veggies and fruits like broccoli florets, mixed greens, cubed butternut squash, chopped melons. 

• Stock up on frozen veggies like kale, cauliflower, peppers, green beans for quick steaming.

• Batch cook dips, dressings, sauces on weekends and store in individual containers for easy use.

With the right prepped ingredients and leftovers on hand, assembling Mediterranean meals tailored to one is simple. Follow these recipes for inspo.

Mediterranean Recipes for One person

Incorporate these delicious and nutrient-packed recipes into your solo dining routine:

Tuna and White Bean Salad

Toss together canned tuna, canned white beans, chopped bell pepper, cucumber, olive oil, lemon juice, oregano.

Hummus and Veggie Bowl  

Top whole grain flatbread or rice with hummus, roasted cauliflower, roasted red peppers, feta, greens.

Shakshuka 

Poach an egg in a pan of simmering tomato, onion, pepper, garlic sauce. Serve with whole grain toast.

Greek Yogurt Parfait

Layer yogurt, fresh berries, toasted walnuts, chia seeds, cinnamon, drizzle of honey.

Pesto Pasta

Toss whole grain pasta with roasted broccoli, cherry tomatoes, basil pesto, Parmesan cheese.

 Mediterranean Mason Jar Salad

Layer jar with greens, chickpeas, sun-dried tomatoes, feta, olives, whole grains. Shake and eat.

Salmon and Greens Sheet Pan Dinner

Roast salmon fillet and greens like kale or spinach on a baking sheet with olive oil and lemon. 

Zucchini and Feta Frittata

Combine whisked eggs, chopped zucchini, feta, dill. Cook omelet-style and fold in half.

Chickpea Avocado Salad Sandwich 

Mash chickpeas with avocado, lemon juice, garlic. Toast bread, spread mixture, and top with spinach and tomato.

Tuna Salad Lettuce Wraps

Flake tuna and mix with smashed chickpeas, olive oil, lemon juice, diced cucumber. Scoop into lettuce leaves.

Whole Grain Toast with Olive Oil, Tomato and Feta

Drizzle whole wheat or rye toast with olive oil. Top with sliced tomato, crumbled feta, basil.

Overnight Oats with Berries and Walnuts

Mix oats, milk, chia seeds, cinnamon. Refrigerate overnight. Top with berries, walnuts before eating. 

Grain Bowl

Combine whole grain, roasted veggie, greens, chickpeas, olive oil and lemon vinaigrette, herbs.

Savory Quinoa Porridge

Simmer quinoa in tomato juice and vegetable broth with garlic, spinach, feta.

Green Smoothie

Blend spinach, kale, cucumber, melon, avocado, yogurt, chia seeds, ginger, lime juice.

Sweet Potato Black Bean Bowl

Roast cubed sweet potato. Serve over greens with black beans, avocado, pepitas, lime vinaigrette. 

Mediterranean Cottage Cheese Bowl

Top cottage cheese with sliced tomatoes, olives, cucumber, olive oil, dried oregano.

Make meal planning stress-free by preparing Mediterranean inspired recipes tailored for one. With healthy staple ingredients and some batch cooking on weekends, you can easily nourish yourself with the Mediterranean diet solo.

Tips for Adopting the Mediterranean Lifestyle Alone

In addition to food prep, implementing other elements of the Mediterranean lifestyle can benefit your overall wellbeing on your own:

• Take leisurely walks or bike rides outdoors to de-stress and enjoy nature.

• Spend quality time on hobbies you enjoy like reading, crafting, or gardening.

• Sip herbal tea in the evenings while journaling or listening to music.

• Savor and appreciate every bite of food. Dine slowly without distractions.

• Invite friends over for wine, charcuterie and meaningful conversation.

• Infuse your home with scents like lavender and cook with aromatic herbs.

Take relaxing bubble baths with olive oil, epsom salts and essential oils. 

The Mediterranean region has long been praised for its laidback culture that promotes savoring life’s simple pleasures. Adopt this mindset and make self-care routines centered around food, nature, relaxation. 

Even dining solo, you can infuse your everyday habits with the healthy, rejuvenating Mediterranean lifestyle.