Nitz Eatz

Diet plan

Mediterranean recipes

Olive oil, fish, vegetables, beans, whole grains. Lighter on red meat and dairy.

555 recipes pass our heuristic scan.

Spaghetti Carbonara
dinner

Spaghetti Carbonara

Classic Italian pasta with creamy egg sauce and crispy bacon

30 mins total
4 servings
$2.21–$3.69/serving
Greek Turkey Meatballs with Lemon Orzo & Feta Yogurt Sauce
dinner

Greek Turkey Meatballs with Lemon Orzo & Feta Yogurt Sauce

Herby turkey meatballs roasted with veggies and served over lemony orzo with a creamy feta sauce.

60 mins total
4 servings
$5.92–$9.86/serving
One Pan Marry Me Chicken & Gnocchi
dinner

One Pan Marry Me Chicken & Gnocchi

Creamy tomato Parmesan sauce with tender chicken and pillowy gnocchi in one skillet.

30 mins total
6 servings
$3.08–$5.14/serving
Baked Feta Pasta
dinner

Baked Feta Pasta

Internet-famous baked feta with blistered tomatoes tossed with cavatappi.

40 mins total
6 servings
$2.06–$3.44/serving
Shrimp Scampi
dinner

Shrimp Scampi

Garlicky shrimp in white wine butter sauce over linguine with fresh parsley

25 mins total
4 servings
$2.33–$3.88/serving
Mushroom Risotto
dinner

Mushroom Risotto

Creamy Arborio risotto with wild mushrooms, white wine, and Parmesan

45 mins total
4 servings
$2.06–$3.44/serving
Homemade Lasagna
dinner

Homemade Lasagna

Layered pasta with bolognese, béchamel, and three cheeses - the ultimate comfort bake

100 mins total
8 servings
$2.06–$3.44/serving
Eggplant Parmesan
dinner

Eggplant Parmesan

Crispy breaded eggplant layered with marinara and melted mozzarella

70 mins total
6 servings
$2.06–$3.44/serving
Spaghetti Bolognese
dinner

Spaghetti Bolognese

Authentic slow-cooked meat sauce with ground beef, pork, milk, and wine over spaghetti

135 mins total
6 servings
$2.06–$3.44/serving
Chicken Parmesan
dinner

Chicken Parmesan

Crispy breaded chicken breast baked with marinara and melted mozzarella

50 mins total
4 servings
$2.27–$3.78/serving
Chicken Marsala
dinner

Chicken Marsala

Italian-American sautéed chicken in a rich Marsala wine and mushroom sauce

40 mins total
4 servings
$2.06–$3.44/serving
Spinach & Ricotta Stuffed Shells
dinner

Spinach & Ricotta Stuffed Shells

Jumbo pasta shells filled with creamy ricotta, spinach, and herbs in marinara

70 mins total
6 servings
$2.06–$3.44/serving
Spanish Paella
dinner

Spanish Paella

Authentic Valencia-style paella with chicken, chorizo, shrimp, and saffron-soaked rice

65 mins total
6 servings
$2.06–$3.44/serving
Chicken Cacciatore
dinner

Chicken Cacciatore

Italian hunter-style braised chicken with tomatoes, peppers, olives, and capers

75 mins total
4 servings
$2.06–$3.44/serving
One-Pan Lemon Garlic Chicken
dinner

One-Pan Lemon Garlic Chicken

Juicy chicken thighs seared then roasted with lemon, garlic, and fresh herbs

40 mins total
4 servings
$2.06–$3.44/serving
BBQ Chicken Pizza
dinner

BBQ Chicken Pizza

BBQ sauce, chicken, and bell peppers jazz up these English muffin pizzas.

35 mins total
12 servings
$2.06–$3.44/serving
Creamy Tuscan Chicken
dinner

Creamy Tuscan Chicken

Pan-seared chicken in a creamy garlic sauce with sun-dried tomatoes and spinach

35 mins total
4 servings
$2.81–$4.69/serving
Lemon Herb Roasted Salmon
dinner

Lemon Herb Roasted Salmon

Sheet pan salmon with asparagus roasted in lemon herb butter

30 mins total
4 servings
$2.21–$3.69/serving
Mediterranean Baked Sea Bass
dinner

Mediterranean Baked Sea Bass

Whole sea bass baked with olives, tomatoes, capers, and herbs

45 mins total
4 servings
$2.06–$3.44/serving
Pesto Pasta
dinner

Pesto Pasta

Al dente trofie or linguine tossed with fresh basil pesto and cherry tomatoes

20 mins total
4 servings
$3.06–$5.09/serving
Moussaka
dinner

Moussaka

Greek layered casserole with spiced lamb, eggplant, and creamy béchamel

100 mins total
8 servings
$2.06–$3.44/serving
Chicken Piccata
dinner

Chicken Piccata

Tender pan-seared chicken in a bright lemon-caper butter sauce

30 mins total
4 servings
$2.06–$3.44/serving
Turkey Meatballs in Marinara
dinner

Turkey Meatballs in Marinara

Light and tender turkey meatballs slow-simmered in chunky tomato marinara sauce

55 mins total
6 servings
$2.06–$3.44/serving
Chicken Souvlaki
dinner

Chicken Souvlaki

Greek grilled chicken skewers with oregano and lemon in warm pita with tzatziki

30 mins total
4 servings
$2.06–$3.44/serving
Halloumi Veggie Skewers
dinner

Halloumi Veggie Skewers

Mediterranean grilled halloumi and vegetable skewers with herb marinade

35 mins total
4 servings
$2.06–$3.44/serving
Cioppino
dinner

Cioppino

San Francisco–style seafood stew with clams, mussels, shrimp, and crab in tomato broth

55 mins total
6 servings
$2.06–$3.44/serving
Lamb Chops with Mint
dinner

Lamb Chops with Mint

Pan-seared lamb loin chops with garlic, rosemary, and fresh mint sauce

25 mins total
4 servings
$2.06–$3.44/serving
Tiramisu
dessert

Tiramisu

Italian coffee-flavored dessert with layers of mascarpone cream

30 mins total
12 servings
$0.75–$1.25/serving
Greek Salad
lunch

Greek Salad

Crisp cucumbers, tomatoes, olives, and feta in a bright lemon-oregano dressing

15 mins total
4 servings
$1.54–$2.56/serving
Minestrone Soup
lunch

Minestrone Soup

Hearty Italian vegetable soup with cannellini beans, pasta, and fresh herbs

50 mins total
6 servings
$1.50–$2.50/serving
Lentil Soup
lunch

Lentil Soup

Warming red lentil soup with cumin, turmeric, and a squeeze of lemon

45 mins total
6 servings
$1.50–$2.50/serving
Caprese Salad
lunch

Caprese Salad

Italian classic with fresh mozzarella, heirloom tomatoes, basil, and balsamic glaze

10 mins total
4 servings
$1.50–$2.50/serving
Gazpacho
lunch

Gazpacho

Chilled Spanish tomato soup with cucumber, peppers, and sherry vinegar

20 mins total
4 servings
$1.75–$2.92/serving
Mediterranean Hummus Bowl
lunch

Mediterranean Hummus Bowl

Creamy hummus base topped with roasted vegetables, olives, feta, and warm pita

40 mins total
4 servings
$1.50–$2.50/serving
Baklava
dessert

Baklava

Crispy layers of phyllo pastry with spiced walnuts and honey syrup

90 mins total
24 servings
$0.75–$1.25/serving
Panna Cotta
dessert

Panna Cotta

Silky Italian cream dessert with vanilla and a fresh berry coulis

20 mins total
6 servings
$0.77–$1.28/serving
Churros with Chocolate Sauce
dessert

Churros with Chocolate Sauce

Crispy Spanish churros rolled in cinnamon sugar with thick hot chocolate dipping sauce

35 mins total
6 servings
$0.75–$1.25/serving
Cannoli
dessert

Cannoli

Crispy Sicilian pastry shells filled with sweet ricotta and chocolate chips

40 mins total
12 servings
$0.75–$1.25/serving
Bruschetta
snack

Bruschetta

Classic Italian bruschetta with fresh tomatoes, basil, and extra virgin olive oil

20 mins total
6 servings
$0.77–$1.28/serving
Tzatziki with Pita
snack

Tzatziki with Pita

Creamy Greek yogurt and cucumber dip with garlic and dill, served with warm pita

15 mins total
6 servings
$1.17–$1.95/serving
Caprese Skewers
snack

Caprese Skewers

No-cook party bites of cherry tomatoes, fresh mozzarella, and basil with balsamic

10 mins total
6 servings
$0.73–$1.22/serving
Chickpea Poppers
snack

Chickpea Poppers

Crispy roasted spiced chickpeas - addictive healthy snacking

35 mins total
4 servings
$1.15–$1.92/serving
Adana kebab
dinner

Adana kebab

Smoky grilled lamb kofte kebabs seasoned with pul biber and sweet pepper paste

35 mins total
4 servings
$2.06–$3.44/serving
Air fryer patatas bravas
dinner

Air fryer patatas bravas

Crispy air-fryer potatoes smothered in a smoky paprika tomato sauce

50 mins total
4 servings
$2.06–$3.44/serving
Ajo blanco
snack

Ajo blanco

Chilled Spanish almond and bread soup finished with olive oil and black pepper

10 mins total
4 servings
$1.37–$2.28/serving
Apricot & Turkish delight mess
dessert

Apricot & Turkish delight mess

Whipped mascarpone dessert layered with meringue, apricots and Turkish delight

15 mins total
2 servings
$4.22–$7.03/serving
Arroz al horno (baked rice)
dinner

Arroz al horno (baked rice)

Spanish baked rice loaded with pork belly, black pudding, beans and smoked paprika

55 mins total
6 servings
$2.56–$4.26/serving
Arroz con gambas y calamar
dinner

Arroz con gambas y calamar

Saffron-scented paella rice simmered with squid, king prawns and white wine

50 mins total
4 servings
$3.23–$5.38/serving

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