When you hear the word “diet,” you may think of calorie counting, food restrictions and way too many dry chicken breasts. But the Mediterranean diet is the antithesis of this, being that it’s all about centering nutritious foods without taking any off the table, and that’s why it’s a diet you can stick to without too much effort. Best of all, the health benefits of the Mediterranean diet are well documented, so you can trim your waistline in a way that your body actually approves of.

Here are 68 quick (and extremely tasty) Mediterranean diet dinner recipes—like one skillet sun-dried tomato chicken, sesame-ginger salmon and pasta e fagioli—to cook for your next meal. I picked these recipes because they’re instant winners that are easy enough to prepare on weeknights, represent all the food groups and are bursting with fresh, seasonal flavor. Read on and dig in.

17 Easy Mediterranean Diet Meal Prep Recipes

As you might have figured, the Mediterranean diet focuses on foods found in the Mediterranean, with a focus on plant-based, minimally processed foods, healthy fats and fiber. Think chickpeas, quinoa, feta cheese, grapes, olive oil, Greek yogurt, fish and the like.

If you’re wondering if it’d work for you, Stoler says everyone is an ideal candidate for the Mediterranean diet. “It’s awesome because it really doesn’t exclude any food groups. At its core, it’s my favorite [diet plan]: It’s plant-based, includes animal-sourced protein, seafood and dairy in small quantities, [as well as] grains, legumes, nuts, seeds, fruits, veggies, olive oil...and wine!” You can even savor dessert (think treats like baked pears, frozen yogurt, chocolate mousse and olive oil cake). 

Hentz is of the same mind but expounds further on the virtues of the Mediterranean diet, describing it as “a fantastic way to eat, but an even better way to live.” 

“The Mediterranean diet is really a lifestyle that promotes mindfulness and encourages people to slow down and connect to the food they eat, the land it comes from and the people they share a table with,” she explains. 

Needless to say, a mindful approach to food lends itself to better health, and the Mediterranean diet is a good example of this. According to the Harvard T.H. Chan School of Public Health, it has science-backed benefits for people with heart disease, high blood pressure, depression and dementia.

Still, you’ll be happier with the results if you pair your meal plan with daily physical activity and embrace the values of the Mediterranean lifestyle. “Stay active—move, dance, garden [and] clean,” advises Stoler. So, take a deep breath, slow down and give yourself time to savor each bite of one of the following recipes.