Healthy Western Recipes
Low-calorie Mediterranean & Western cooking · 400-600 kcal · 15g+ protein
Latest Recipes
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Thai-Style Chicken Lettuce Wraps with Lime, Herbs & Brown Rice
How do you make healthy Thai chicken lettuce wraps? This 30-minute recipe uses ground...
472 kcal 40g protein 30 min -
Spanish Turkey Albondigas in Smoky Tomato Sauce with Whole Wheat Orzo and Green Beans
How to make Spanish turkey albondigas in tomato sauce under 500 calories? High-protein, 30-minute...
527 kcal 39g protein 45 min -
Crispy-Skin Lemon Herb Salmon with Roasted Asparagus and Warm White Bean Salad
How do you cook lemon herb salmon so the skin stays crisp? A 40-minute...
535 kcal 42g protein 40 min -
Moroccan-Spiced Roasted Cauliflower with Tahini-Yogurt Sauce & Crispy Chickpeas
How to make low-calorie Moroccan cauliflower with tahini? 45-min vegetarian main, 24g protein.
473 kcal 25g protein 45 min -
Provençal Cod Stew with Fennel, Saffron and Yogurt Rouille
How do you make light Provençal fish stew? Poach cod in saffron-fennel broth —...
420 kcal 44g protein 45 min -
Smoked Paprika Beef & Brown Rice Stuffed Pepper Casserole
How do you make low-calorie stuffed pepper casserole? Smoked paprika beef, 37g protein, ready...
430 kcal 37g protein 50 min -
Fluffy Cottage Cheese and Oat Pancakes with Warm Honeyed Berries
How do you make high-protein cottage cheese pancakes? Blend oats, eggs and cottage cheese...
438 kcal 33g protein 30 min -
Vegetarian Sushi Grain Bowl with Edamame, Crispy Tofu and Spicy Yogurt Drizzle
How do you make a vegetarian sushi grain bowl with edamame? Crispy tofu, seasoned...
571 kcal 33g protein 40 min -
Turkish Red Lentil Soup with Dried Mint and Greek Yogurt
How to make Turkish lentil soup with mint high in protein? Red lentils and...
432 kcal 27g protein 40 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.