Healthy Western Recipes
Low-calorie Mediterranean & Western cooking · 400-600 kcal · 15g+ protein
Latest Recipes
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Tuscan White Bean and Kale Soup (Ribollita)
Hearty Tuscan ribollita soup with white beans, kale, and vegetables. High-protein, low-calorie Medit
485 kcal 18g protein 50 min -
Mediterranean Garlic Shrimp Bowl with Cauliflower Rice
Healthy Spanish garlic shrimp bowl with cauliflower rice. 40g protein, 590 calories, ready in...
590 kcal 40g protein 25 min -
Golden Chickpea & Herbed Couscous Bowls
A 35-minute Mediterranean bowl with toasted spices, fluffy couscous, and silky tahini dressing
485 kcal 18g protein 35 min -
Vegetarian Sushi Grain Bowl with Edamame
A nutritious vegetarian sushi grain bowl with edamame, crispy tofu, and fresh vegetables in...
485 kcal 22g protein 45 min -
Pistachio-Crusted Halibut with Lemon and Fresh Herbs
Restaurant-quality pistachio-crusted halibut with bright lemon and fresh herbs. High-protein, low-ca
420 kcal 32g protein 35 min -
Lighter Greek Avgolemono Soup
A healthy Greek lemon chicken soup with 25g protein per serving. Ready in 45...
428 kcal 25g protein 45 min -
Mediterranean Chicken Spanakorizo
A protein-rich twist on Greek spanakorizo with herbed chicken, bright lemon, and fresh dill....
495 kcal 39g protein 50 min -
Mediterranean Spinach Rice Bowl with Herbed Chicken
A healthy spanakorizo-inspired bowl with tender chicken, fresh spinach, and feta cheese. High-protei
418 kcal 31g protein 45 min -
Mediterranean Fisherman's Soup
Saffron-poached white fish with fennel, leeks and roasted pepper
485 kcal 42g protein 40 min
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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.