If you’re planning on fasting, it’s important to nourish your body with healthy and balanced meals beforehand. The Mediterranean diet, with its emphasis on fresh vegetables, lean proteins, and healthy fats, is a great choice for those looking for pre-fasting meal ideas. 

In this article, we’ll share some delicious Mediterranean diet recipes that will help you feel satisfied and energized before your fast.

Lemon Garlic Shrimp Pasta with Vegetables

Yield: 4 servings

Ingredients:

8 ounces of whole wheat spaghetti or your preferred pasta
1 pound of large shrimp, peeled and deveined
3 tablespoons of olive oil, divided
4 cloves of garlic, minced
1 teaspoon of red pepper flakes (adjust to taste)
1 cup of cherry tomatoes, halved
1 medium zucchini, sliced
1 medium yellow bell pepper, sliced
1/4 cup of fresh lemon juice (from about 2 lemons)
Zest of 1 lemon
Salt and black pepper to taste
Fresh parsley, chopped (for garnish)

Instructions:

Cook the pasta according to the package instructions until al dente. Drain and set aside.

In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic and red pepper flakes. Sauté for about 1 minute until the garlic becomes fragrant.

Add the shrimp to the skillet and cook for 2-3 minutes per side until they turn pink and opaque. Remove the shrimp from the skillet and set aside.

In the same skillet, add the remaining tablespoon of olive oil. Sauté the cherry tomatoes, zucchini, and yellow bell pepper for 3-4 minutes until they become slightly tender.

Return the cooked shrimp to the skillet with the vegetables. Pour in the lemon juice and lemon zest. Season with salt and black pepper to taste. Cook for an additional 1-2 minutes to allow the flavors to blend.

Add the cooked pasta to the skillet and toss well to coat the pasta with the lemon garlic shrimp and vegetables. Cook for another minute to warm everything through.

Remove from heat and garnish with fresh chopped parsley.

Serve the Lemon Garlic Shrimp Pasta warm and enjoy!

Greek Salad with Grilled Chicken

Yield: 4 servings

Ingredients:

For the Greek Salad:

4 cups of mixed salad greens (such as romaine lettuce, spinach, or arugula)
1 cucumber, diced
1 cup of cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 cup of Kalamata olives, pitted
1/2 cup of crumbled feta cheese
Fresh parsley, chopped (for garnish)

For the Grilled Chicken:

1 pound of boneless, skinless chicken breasts
2 tablespoons of olive oil
2 cloves of garlic, minced
1 teaspoon of dried oregano
1 teaspoon paprika
¼ cup fresh parsley, finely chopped
Salt and black pepper to taste

For the Whole Grains:

1 cup of cooked quinoa or bulgur (prepared according to package instructions)

For the Greek Salad Dressing:

3 tablespoons of extra virgin olive oil
2 tablespoons of red wine vinegar
1 teaspoon of Dijon mustard
1 clove of garlic, minced
1 teaspoon of dried oregano
Salt and black pepper to taste

Instructions:

Preheat the grill or grill pan over medium-high heat.

In a bowl, combine the olive oil, minced garlic, dried oregano, paprika, fresh parsley, salt, and black pepper. Add the chicken breasts to the bowl and toss to coat them in the marinade. Let the chicken marinate for about 15 minutes.

While the chicken is marinating, prepare the Greek salad. In a large salad bowl, combine the mixed greens, diced cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese. Toss gently to mix the ingredients.

In a small bowl, whisk together the ingredients for the Greek salad dressing: extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and black pepper.

Cook the marinated chicken breasts on the preheated grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Remove the chicken from the grill and let it rest for a few minutes. Then, slice it into thin strips.

To serve, divide the Greek salad among plates. Top each plate with sliced grilled chicken and a portion of cooked quinoa or bulgur. Drizzle the Greek salad dressing over the salad and garnish with fresh chopped parsley.

Enjoy the flavorful Greek Salad with Grilled Chicken and whole grains!

Roasted Vegetable Quiche

Yield: 6 servings

Ingredients:

For the Whole Wheat Crust:

1 cup of whole wheat flour
1/4 teaspoon of salt
1/4 cup of cold unsalted butter, cubed
3-4 tablespoons of ice water

For the Roasted Vegetables:

1 red bell pepper, seeded and sliced
1 yellow bell pepper, seeded and sliced
1 small zucchini, sliced
1 small red onion, sliced
2 tablespoons of olive oil
1/2 teaspoon of dried oregano
Salt and black pepper to taste

For the Quiche Filling:

4 large eggs
1/2 cup of milk (dairy or plant-based)
1/2 cup of crumbled feta cheese
1/4 cup of chopped fresh parsley
Salt and black pepper to taste

Instructions:

Preheat the oven to 400°F (200°C).

In a mixing bowl, combine the whole wheat flour and salt for the crust. Add the cold butter and use a pastry cutter or your fingers to cut the butter into the flour until the mixture resembles coarse crumbs.

Gradually add the ice water, one tablespoon at a time, mixing until the dough comes together.

Form the dough into a ball, then flatten it into a disk. Wrap it in plastic wrap and refrigerate for at least 30 minutes.

While the dough chills, prepare the roasted vegetables. Place the sliced bell peppers, zucchini, and red onion on a baking sheet. Drizzle with olive oil, sprinkle with dried oregano, salt, and black pepper. Toss to coat the vegetables evenly.

Roast the vegetables in the preheated oven for about 20-25 minutes, stirring once halfway through, until they are tender and slightly caramelized. Remove from the oven and let them cool slightly.

Roll out the chilled dough on a lightly floured surface into a circle large enough to fit your quiche dish. Carefully transfer the dough to the dish, pressing it gently into the bottom and sides. Trim any excess dough.

In a separate bowl, whisk together the eggs, milk, crumbled feta cheese, chopped parsley, salt, and black pepper.

Spread the roasted vegetables evenly over the prepared crust, then pour the egg mixture over the top.

Bake the quiche in the oven for 25-30 minutes or until the filling is set and the crust is golden brown.

Remove from the oven and let it cool for a few minutes before slicing and serving.

Enjoy the flavorful Roasted Vegetable Quiche, a delicious and satisfying Mediterranean-inspired dish!