Mediterranean Diet Kitchen Recipes — Mediterranean recipes, meal plans, and a free diet-score quiz
Mediterranean Diet Kitchen Recipes is a free, browser-based toolkit for anyone eating the Mediterranean way. It pairs 55 tested recipes built on olive oil, vegetables, legumes, whole grains, and fish, with the planning tools you actually use day to day, and it works without an account: your diary, goals, meal plans and shopping lists all stay on your own device.
What you can do here
Browse recipes by category (breakfast, lunch & light mains, fish & seafood, dinner, soups, sides, mezze & snacks, desserts & drinks, vegetarian, and 30-minute meals), each with full nutrition info, step-by-step instructions, and a built-in serving scaler. Then plan and track your week:
- Mediterranean Diet Score: a 14-point self-check adapted from the adherence screener used in Mediterranean-diet research, so you can see where your current habits stand.
- Plate Calculator: see how a meal's proportions compare to the traditional Mediterranean plate — vegetables and fruit, whole grains and legumes, fish or dairy, and olive oil.
- Meal Plan Generator: get a day-by-day plan matched to your calorie target, built from the recipe library, with lock-and-reroll and one-click add-to-shopping-list.
- Herb & Spice Guide: a browsable reference for the herbs and spices that define Mediterranean cooking and what to pair them with.
- Adherence Tracker and Shopping List Builder: log meals against your vegetable, whole-grain, and olive-oil goals, then merge ingredients across recipes into an aisle-sorted list.
What the Mediterranean diet actually is
It's the well-studied traditional eating pattern of countries bordering the Mediterranean Sea: extra-virgin olive oil as the primary fat, abundant vegetables and fruit, whole grains and legumes most days, fish a few times a week, moderate poultry, eggs, yogurt and cheese, and red meat and sweets kept occasional rather than forbidden.
This site provides general wellness information, not medical advice. Talk to a doctor or registered dietitian before major diet changes, especially if you take medication for diabetes, blood pressure, or cholesterol.
More free tools from AppVitamins
Pair Mediterranean Diet Kitchen Recipes with the Macrolite macro calculator, the GLP-1 weight-loss companion, and the Healthy Gut toolkit, or see the whole catalog in the AppVitamins store.