High-Fiber Diet

High-Fiber Diet

A High-Fiber Diet is an eating plan that emphasizes consuming foods rich in dietary fiber, aiming for at least 25-35 grams per day (or more) compared to the average intake of only 10-15 grams in typical Western diets. The core principle is to increase both soluble fiber (which dissolves in water and helps lower cholesterol and glucose levels) and insoluble fiber (which aids digestive health and promotes regularity). This diet focuses on whole, minimally processed plant-based foods while reducing refined and processed items that have been stripped of their natural fiber content. Foods typically included in a High-Fiber Diet are whole grains (oats, quinoa, brown rice, whole wheat, barley), legumes (beans, lentils, chickpeas, peas), vegetables (especially broccoli, Brussels sprouts, carrots, artichokes, sweet potatoes), fruits (berries, apples, pears, oranges, prunes), nuts and seeds (almonds, chia seeds, flaxseeds, psyllium), and bran products. Foods to minimize or exclude include white bread, white rice, refined pasta, pastries, processed snacks, sugary cereals, and other products made with refined grains that contain minimal fiber. The diet encourages eating whole fruits rather than juices and choosing whole grains over their refined counterparts. The High-Fiber Diet has substantial scientific backing for addressing multiple health conditions. It significantly benefits digestive health by preventing and relieving constipation, reducing the risk of diverticular disease and hemorrhoids, and may help manage irritable bowel syndrome (IBS) symptoms in some individuals. For cardiovascular health, soluble fiber helps lower LDL cholesterol levels and reduces heart disease risk. The diet is particularly beneficial for managing type 2 diabetes, as fiber slows sugar absorption and improves blood sugar control. High-fiber intake is associated with healthy weight management due to increased satiety, reduced overall calorie intake, and improved metabolic health. Research also suggests it may lower the risk of colorectal cancer and reduce chronic inflammation throughout the body. This diet is ideal for individuals seeking to improve digestive regularity, those managing diabetes or prediabetes, people with high cholesterol or heart disease risk, anyone trying to achieve or maintain a healthy weight, and those looking to reduce their risk of chronic diseases. However, people with certain digestive conditions like active Crohn's disease flares, ulcerative colitis, or bowel obstructions should consult healthcare providers before significantly increasing fiber intake, as they may need to temporarily follow a low-fiber diet during acute phases. It's important to increase fiber gradually and drink plenty of water to avoid digestive discomfort, bloating, or gas that can occur with sudden dietary changes.

47 recipes available for this diet

Recipes for High-Fiber Diet

Discover delicious recipes specifically tailored for the High-Fiber Diet diet.

Roasted Beet & Citrus Salad with Pistachios
1 hr 10 min

Roasted Beet & Citrus Salad with Pistachios

Vibrant roasted beets meet juicy citrus and crunchy pistachios in this gluten-free dinner salad that's healthy, satisfying, and beautiful....

By Julia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Low-Fat Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Chipotle Turkey Chili
1 hr

Chipotle Turkey Chili

Smoky chipotle turkey chili with beans in rich tomato broth. Healthy, gluten-free, and packed with flavor. Perfect one-pot dinner!...

By Julia
Intermittent Fasting Weight Watchers Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Chickpea Power Bowl
25 min

Mediterranean Chickpea Power Bowl

Protein-rich Mediterranean bowl with chickpeas, fresh veggies, and tahini dressing. Gluten-free, ready in 25 minutes, perfect for healthy dinners....

By Julia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Spicy Shrimp & Quinoa Skillet
35 min

Spicy Shrimp & Quinoa Skillet

Quick one-pan Spicy Shrimp & Quinoa Skillet with colorful veggies. Gluten-free, protein-packed, and ready in 30 minutes!...

By Julia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Gluten-Free Cauliflower Fried Rice
25 min

Gluten-Free Cauliflower Fried Rice

Quick gluten-free cauliflower fried rice with vegetables and eggs. Ready in 25 minutes, packed with flavor and perfect for busy weeknights....

By Julia
South Beach Diet Vegetarian Diet Gluten-Free Diet Clean Eating Mindful Eating Ketogenic Diet Intermittent Fasting Low-Carb Diet Atkins Diet Weight Watchers Flexitarian Diet Anti-Inflammatory Diet IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating 80/20 Diet 16:8 Diet Pegan Diet Carb Cycling High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Gluten-Free Quinoa Stuffed Peppers
1 hr 5 min

Gluten-Free Quinoa Stuffed Peppers

Hearty gluten-free quinoa stuffed peppers with black beans, corn, and melted cheese. A nutritious, flavorful dinner perfect for cozy evenings....

By Julia
Plant-Based Diet Vegetarian Diet Intermittent Fasting Weight Watchers Flexitarian Diet Gluten-Free Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Date and Walnut Energy Truffles
20 min

Date and Walnut Energy Truffles

No-bake energy truffles with dates, walnuts, cacao, and orange zest. Mediterranean diet-friendly pre-workout fuel with natural sweetness....

By Mia
Paleo Diet Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Raw Food Diet Gluten-Free Diet Clean Eating Intuitive Eating Mindful Eating Daniel Fast Pegan Diet High-Fiber Diet Primal Diet Ancestral Diet Evolutionary Diet Hunter-Gatherer Diet Stone Age Diet Cave Man Diet Paleolithic Diet Neanderthal Diet
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Herbed Labneh Breakfast Bowl with Olive Oil Granola
35 min

Herbed Labneh Breakfast Bowl with Olive Oil Granola

Savory Mediterranean breakfast bowl with tangy labneh, za'atar olive oil granola, fresh vegetables, and herbs for a protein-rich start....

By Mia
Mediterranean Diet Intermittent Fasting Vegetarian Diet Flexitarian Diet Gluten-Free Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Fiber Diet Heart-Healthy Diet
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Harissa-Spiced Carrot Ribbon Salad
25 min

Harissa-Spiced Carrot Ribbon Salad

Vibrant carrot ribbons with spicy harissa, honey, feta, and toasted almonds. A stunning Mediterranean salad that's healthy and flavor-packed....

By Mia
Mediterranean Diet Intermittent Fasting Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Heart-Healthy Diet
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Cannellini Bean and Escarole Stew
40 min

Cannellini Bean and Escarole Stew

Rustic Tuscan stew with creamy cannellini beans, tender escarole, tomatoes, and garlic. Healthy Mediterranean comfort food ready in 40 minutes....

By Mia
Mediterranean Diet Intermittent Fasting Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Charred Broccoli Rabe with Anchovy-Garlic Crumbs
25 min

Charred Broccoli Rabe with Anchovy-Garlic Crumbs

Blistered broccoli rabe topped with crispy anchovy-garlic breadcrumbs. An Italian-inspired Mediterranean side dish that's bold and addictive....

By Mia
Mediterranean Diet Paleo Diet Intermittent Fasting Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Pegan Diet Wild Diet Low-Fat Diet High-Fiber Diet Low-Sodium Diet Heart-Healthy Diet
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Smoky Eggplant and White Bean Dip
55 min

Smoky Eggplant and White Bean Dip

Smoky charred eggplant blended with creamy white beans, roasted garlic, and smoked paprika. A protein-rich Mediterranean dip that's healthy and addictive....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Sardine and Fennel Panzanella
30 min

Sardine and Fennel Panzanella

Mediterranean panzanella with sardines, fennel, and tomatoes. Omega-3 rich, heart-healthy Tuscan bread salad perfect for lunch....

By Mia
Mediterranean Diet Intermittent Fasting Weight Watchers Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Crispy Chickpea and Kale Power Bowl
45 min

Crispy Chickpea and Kale Power Bowl

Crispy roasted chickpeas, massaged kale, quinoa, and tahini dressing create this satisfying Mediterranean power bowl packed with protein and iron....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast Pegan Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Roasted Red Pepper Hummus
15 min

Roasted Red Pepper Hummus

Creamy roasted red pepper hummus with smoky flavor. Mediterranean diet-friendly, protein-packed, and perfect for healthy snacking....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Detox Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Daniel Fast Pegan Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Pita Chips with Hummus
27 min

Pita Chips with Hummus

Crispy homemade pita chips paired with creamy hummus make this healthy Mediterranean snack perfect for grab-and-go convenience....

By Mia
Mediterranean Diet Intermittent Fasting Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Heart-Healthy Diet
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Mediterranean Lamb and Quinoa Bowl
45 min

Mediterranean Lamb and Quinoa Bowl

Tender lamb with quinoa, fresh vegetables, and zesty lemon dressing. A protein-packed Mediterranean Diet dinner ready in 45 minutes....

By Mia
Mediterranean Diet Intermittent Fasting Gluten-Free Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Heart-Healthy Diet
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Mediterranean Vegetable and Bean Casserole
1 hr 15 min

Mediterranean Vegetable and Bean Casserole

Hearty Mediterranean casserole with seasonal vegetables, white beans, and tomato sauce. A healthy, comforting one-dish dinner perfect for meal prep....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Stuffed Eggplant Boats
1 hr 5 min

Mediterranean Stuffed Eggplant Boats

Tender eggplant boats filled with quinoa, tomatoes, and herbs. A healthy, flavorful Mediterranean Diet dinner that's vegetarian and satisfying....

By Mia
High-Fiber Diet 16:8 Diet Mediterranean Diet Intermittent Fasting Plant-Based Diet Vegetarian Diet Flexitarian Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Tuna and White Bean Salad
15 min

Mediterranean Tuna and White Bean Salad

Healthy Mediterranean tuna and white bean salad with tomatoes, olives, and lemon dressing. Ready in 15 minutes, perfect for easy weeknight dinners....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean White Bean and Kale Soup
50 min

Mediterranean White Bean and Kale Soup

Hearty Mediterranean white bean and kale soup with aromatic spices. Healthy, plant-based dinner that's easy to make and packed with nutrients....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast High-Fiber Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet
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Lentil and Vegetable Stew
1 hr 5 min

Lentil and Vegetable Stew

Hearty Mediterranean lentil stew with seasonal vegetables, aromatic herbs, and olive oil. Healthy, comforting, and perfect for meal prep....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Engine 2 Diet Mayo Clinic Diet Detox Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Daniel Fast High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Vegetarian Stuffed Bell Peppers with Quinoa
1 hr 5 min

Vegetarian Stuffed Bell Peppers with Quinoa

Healthy Mediterranean stuffed bell peppers with quinoa, vegetables, and feta cheese. A colorful, nutrient-packed vegetarian dinner recipe....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Chickpea & Roasted Red Pepper Panini with Arugula
18 min

Chickpea & Roasted Red Pepper Panini with Arugula

Quick Mediterranean chickpea panini with roasted red peppers, arugula, and melted cheese on whole-grain bread. Ready in 20 minutes!...

By Mia
Vegetarian Diet Mediterranean Diet Intermittent Fasting Weight Watchers Plant-Based Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Black-Eyed Pea Salad with Tuna
20 min

Mediterranean Black-Eyed Pea Salad with Tuna

Protein-packed Mediterranean salad with black-eyed peas, tuna, and fresh vegetables in lemon-oregano vinaigrette. No-cook dinner ready in 20 minutes....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Grilled Chicken Shawarma Bowls with Pickled Veggies
55 min

Grilled Chicken Shawarma Bowls with Pickled Veggies

Spiced grilled chicken shawarma over brown rice with pickled turnips and tahini. A healthy Mediterranean Diet dinner with bold street-food flavors....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Sicilian Orange & Sardine Pasta with Whole-Wheat Spaghetti
25 min

Sicilian Orange & Sardine Pasta with Whole-Wheat Spaghetti

Bold Sicilian pasta with sardines, orange zest, and fennel. Quick 25-minute Mediterranean Diet dinner packed with omega-3s and whole grains....

By Mia
Mediterranean Diet Intermittent Fasting Weight Watchers Anti-Inflammatory Diet MIND Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Roasted Red Pepper & Tomato Soup with Basil Oil
1 hr

Roasted Red Pepper & Tomato Soup with Basil Oil

Fire-roasted red peppers and tomatoes create this silky Mediterranean soup, finished with vibrant basil oil. Healthy, flavorful comfort food....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Detox Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Daniel Fast Low-Fat Diet High-Fiber Diet Low-Sodium Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Farro Salad with Roasted Beets & Citrus
1 hr 10 min

Mediterranean Farro Salad with Roasted Beets & Citrus

Vibrant Mediterranean farro salad with roasted beets, citrus, and pistachios. A healthy vegetarian dinner packed with whole grains and flavor....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet High-Fiber Diet Heart-Healthy Diet
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Chickpea & Spinach Curry with Coconut & Turmeric
30 min

Chickpea & Spinach Curry with Coconut & Turmeric

Golden chickpea spinach curry in creamy coconut-turmeric sauce. Mediterranean Diet-friendly, ready in 30 minutes. Vegan comfort food!...

By Mia
Detox Diet Clean Eating Intuitive Eating Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Engine 2 Diet Mayo Clinic Diet Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Stuffed Zucchini Boats with Quinoa & Herbs
55 min

Mediterranean Stuffed Zucchini Boats with Quinoa & Herbs

Healthy Mediterranean stuffed zucchini boats filled with herbed quinoa, pine nuts & currants. A wholesome, flavorful dinner perfect for any night....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Ratatouille with Polenta Rounds
1 hr 20 min

Mediterranean Ratatouille with Polenta Rounds

Slow-simmered Mediterranean vegetables served over crispy polenta rounds. A colorful, vegetarian dinner perfect for the Mediterranean Diet....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Spinach & Feta Stuffed Chicken with Sun-Dried Tomato Rice
50 min

Spinach & Feta Stuffed Chicken with Sun-Dried Tomato Rice

Juicy butterflied chicken stuffed with spinach and feta, served with sun-dried tomato brown rice. A healthy Mediterranean dinner ready in 45 minutes....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Baked Falafel Lettuce Wraps with Yogurt-Dill Sauce
45 min

Baked Falafel Lettuce Wraps with Yogurt-Dill Sauce

Crispy baked falafel in romaine leaves with creamy yogurt-dill sauce. A light, healthy Mediterranean dinner packed with herbs and plant-based protein....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Quinoa Bowl with Falafel & Tahini Dressing
55 min

Mediterranean Quinoa Bowl with Falafel & Tahini Dressing

Crispy baked falafel over quinoa with fresh veggies and creamy tahini dressing. A healthy, customizable Mediterranean bowl perfect for dinner....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Heart-Healthy Diet
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Shrimp & White Bean Stew with Fennel & Orange Zest
35 min

Shrimp & White Bean Stew with Fennel & Orange Zest

Light yet satisfying Mediterranean stew with shrimp, white beans, fennel, and orange zest. Ready in 35 minutes for a healthy weeknight dinner....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Roasted Cauliflower Steaks with Romesco Sauce
55 min

Roasted Cauliflower Steaks with Romesco Sauce

Golden roasted cauliflower steaks topped with smoky Spanish romesco sauce. A stunning Mediterranean Diet dinner that's healthy and delicious....

By Mia
Mediterranean Diet Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet Detox Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Pegan Diet High-Fiber Diet Heart-Healthy Diet
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Slow-Roasted Salmon with Citrus & Herbed Lentils
1 hr

Slow-Roasted Salmon with Citrus & Herbed Lentils

Buttery slow-roasted salmon atop citrus-herb lentils. An easy, omega-3-rich Mediterranean dinner that's healthy, elegant, and hands-off....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Nordic Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Chickpea & Artichoke Paella
50 min

Mediterranean Chickpea & Artichoke Paella

Saffron-scented vegetarian paella with chickpeas, artichokes & peas. One-pan Mediterranean dinner ready in 45 minutes. Healthy & delicious!...

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Turkish White Bean & Kale Stew with Smoked Paprika
50 min

Turkish White Bean & Kale Stew with Smoked Paprika

Hearty Turkish white bean & kale stew with smoked paprika. One-pot Mediterranean Diet dinner ready in 40 minutes. Fiber-rich and flavorful!...

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet Daniel Fast Pegan Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Lentil & Spinach Soup with Poached Egg
50 min

Mediterranean Lentil & Spinach Soup with Poached Egg

Protein-packed Mediterranean lentil soup with spinach and poached egg. Cumin-spiced, healthy, and ready in 45 minutes. Perfect post-workout dinner....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Stuffed Bell Peppers with Farro & Pine Nuts
1 hr 15 min

Mediterranean Stuffed Bell Peppers with Farro & Pine Nuts

Roasted bell peppers filled with farro, pine nuts & currants. A colorful Mediterranean Diet dinner packed with whole grains and plant-based goodness....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Grilled Lamb Kofta over Quinoa Tabbouleh
50 min

Grilled Lamb Kofta over Quinoa Tabbouleh

Smoky grilled lamb kofta with mint and parsley served over fresh quinoa tabbouleh. A protein-rich Mediterranean Diet dinner that's healthy and delicious....

By Mia
Mediterranean Diet Intermittent Fasting Weight Watchers Gluten-Free Diet Mayo Clinic Diet Clean Eating IIFYM (If It Fits Your Macros) Macro Diet Flexible Dieting Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Heart-Healthy Diet
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Mediterranean Quinoa and Black Bean Bowl
35 min

Mediterranean Quinoa and Black Bean Bowl

Healthy Mediterranean Quinoa and Black Bean Bowl with fresh vegetables, feta, and olive oil. A protein-packed, heart-healthy dinner recipe....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Chickpea and Spinach Stew
40 min

Mediterranean Chickpea and Spinach Stew

Hearty Mediterranean chickpea and spinach stew with tomatoes, garlic, and warm spices. Healthy, comforting, and ready in 40 minutes!...

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Volumetrics Diet Engine 2 Diet Mayo Clinic Diet Detox Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet Daniel Fast High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Quinoa Salad
35 min

Mediterranean Quinoa Salad

Vibrant Mediterranean Quinoa Salad with fresh vegetables, feta, and tangy lemon dressing. Healthy, make-ahead dinner perfect for busy weeknights....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Weight Watchers Plant-Based Diet Vegan Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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Mediterranean Quinoa Bowl
40 min

Mediterranean Quinoa Bowl

Healthy Mediterranean quinoa bowl with roasted chickpeas, fresh veggies, and homemade tahini dressing....

By Mia
Mediterranean Diet Intermittent Fasting DASH Diet Plant-Based Diet Vegetarian Diet Flexitarian Diet Anti-Inflammatory Diet Gluten-Free Diet MIND Diet Mayo Clinic Diet Clean Eating Intuitive Eating Mindful Eating 80/20 Diet 16:8 Diet High-Protein Diet High-Fiber Diet Diabetic Diet Heart-Healthy Diet
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