Mediterranean Diet Dinner Recipes for Knee Pain

The Mediterranean diet has a long standing record of being one of the healthiest diet on earth.  This diet is well known to support weight loss and reduce inflammation throughout the body.  These two attributes make it a great option for people suffering with chronic knee pain.  Weight loss takes excess load off the knee joint, which in turn reduces pain and minimizes wear and tear.  Reducing inflammation helps in lowering pain levels and supports long term health of the joint.  These 7 dinner recipes all contain 25 grams of protein or more with is great for balancing blood sugars and making you feel full.  The recipes are broken down in simple step by step instructions that make them super easy to cook.  People that follow Mediterranean diet recipes for 7 days in a row will begin to notice improvements in their knee pain and will feel healthier overall!

Grilled Lemon Herb Chicken with Quinoa Salad

Protein Source: Chicken and quinoa Servings: 4

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1 cup cooked quinoa
• 1 cucumber, diced
• 1 tomato, diced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese (optional)

Directions:

1. 1. In a bowl, combine lemon juice, lemon zest, garlic, olive oil, oregano, salt, and pepper. Marinate the chicken in this mixture for at least 30 minutes.
   2. Preheat the grill or grill pan to medium-high heat. Grill the chicken for about 6-8 minutes per side or until cooked through.
   3. In a separate bowl, combine cooked quinoa, cucumber, tomato, and parsley. Drizzle with a little olive oil and season with salt and pepper.
   4. Serve the grilled chicken on a bed of quinoa salad, and top with feta cheese if desired

Baked Salmon with Mediterranean Salsa

Protein Source: Salmon Servings: 4

Ingredients:

• 4 salmon fillets
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 cup cherry tomatoes, halved
• 1/2 cup Kalamata olives, pitted and chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh basil, chopped
• Salt and pepper to taste

Directions:

1. 1. Preheat the oven to 375°F (190°C).
   2. In a bowl, combine lemon juice, lemon zest, garlic, and olive oil. Season the salmon fillets with salt and pepper, then brush them with the lemon mixture.
   3. Place the salmon on a baking sheet and bake for 15-20 minutes or until the salmon flakes easily with a fork.
   4. While the salmon is baking, prepare the salsa by combining cherry tomatoes, olives, red onion, and basil in a bowl. Season with salt and pepper.
   5. Serve the baked salmon with the Mediterranean salsa on top.

Greek Lentil and Chickpea Salad

Protein Source: Lentils and chickpeas Servings: 4

Ingredients:

• • 1 cup green or brown lentils, cooked and drained
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 cucumber, diced
  • 1 red bell pepper, diced
  • 1/2 red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Directions:

1. In a large bowl, combine cooked lentils, chickpeas, cucumber, red bell pepper, red onion, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.
4. If desired, sprinkle feta cheese on top before serving.

Mediterranean Stuffed Bell Peppers

Protein Source: Ground turkey or chicken Servings: 4

Ingredients:

• 4 bell peppers, any color
• 1 pound ground turkey or chicken
• 1 cup cooked quinoa
• 1 cup diced tomatoes
• 1/2 cup diced zucchini
• 1/2 cup diced eggplant
• 1/2 cup diced red onion
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• Salt and pepper to taste
• 1/4 cup crumbled feta cheese (optional)

Directions:

1. 1. Preheat the oven to 375°F (190°C).
   2. Cut the tops off the bell peppers and remove the seeds and membranes.
   3. In a skillet, cook the ground turkey or chicken until browned. Add the diced vegetables, garlic, dried oregano, dried basil, salt, and pepper. Cook for about 5 minutes until vegetables are tender.
   4. Stir in the cooked quinoa and diced tomatoes.
   5. Stuff each bell pepper with the turkey or chicken mixture.
   6. Place the stuffed peppers in a baking dish, cover with foil, and bake for 30-35 minutes or until the peppers are tender.
   7. If desired, sprinkle feta cheese on top before serving.

Mediterranean Shrimp and Vegetable Skewers

Protein Source: Shrimp Servings: 4

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 zucchini, sliced into rounds
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 lemon, juiced and zested
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Directions:

1. 1. In a bowl, combine lemon juice, lemon zest, garlic, olive oil, dried oregano, salt, and pepper.
   2. Thread the shrimp and vegetables onto skewers, alternating as desired.
   3. Brush the skewers with the lemon and herb marinade.
   4. Preheat the grill to medium-high heat. Grill the skewers for about 2-3 minutes per side or until the shrimp are pink and opaque.
   5. Serve the skewers with your favorite Mediterranean side dish, such as couscous or a Greek salad.

Greek Turkey Meatball Bowl

Protein Source: Ground turkey Servings: 4

Ingredients:

• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 1 egg
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 2 cups cooked quinoa
• Tzatziki sauce for drizzling
• Sliced cucumbers, cherry tomatoes, and red onion for topping

Directions:

1. 1. Preheat the oven to 375°F (190°C).
   2. In a bowl, combine ground turkey, breadcrumbs, feta cheese, parsley, egg, garlic, dried oregano, salt, and pepper. Mix until well combined.
   3. Form the mixture into meatballs and place them on a baking sheet lined with parchment paper.
   4. Bake the meatballs for 20-25 minutes or until cooked through and browned.
   5. To assemble the bowls, place cooked quinoa in the bottom of each bowl. Top with meatballs and sliced cucumbers, cherry tomatoes, and red onion.
   6. Drizzle with tzatziki sauce before serving.

Mediterranean Tofu and Vegetable Stir-Fry

Protein Source: Tofu Servings: 4

Ingredients:

• 1 block (14 oz) extra-firm tofu, cubed
• 2 tablespoons olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup Kalamata olives, pitted and sliced
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• Juice of 1 lemon
• Salt and pepper to taste
• Fresh basil leaves for garnish

Directions:

1. 1. Press the tofu to remove excess moisture, then cut it into cubes.
   2. Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and stir-fry until golden brown. Remove tofu from the skillet and set aside.
   3. In the same skillet, add the remaining 1 tablespoon of olive oil. Add the sliced bell peppers, zucchini, cherry tomatoes, and Kalamata olives. Stir-fry for 5-7 minutes until the vegetables are tender.
   4. Add minced garlic, dried oregano, lemon juice, salt, and pepper. Stir to combine.
   5. Return the cooked tofu to the skillet and toss everything together.
   6. Serve the Mediterranean tofu and vegetable stir-fry garnished with fresh basil leaves.

Additional Knee Pain Resources

PRP

Knee Pain A to Z; The Patients Guide to Success | Atlas Health Medical Group