Mediterranean Diet Recipe: Lemon Salmon & Arugula Salad

As summer approaches, I'm kicking off a brand-new series on Mayazbites: Mediterranean Diet Meals for Sustainable Weight Loss. These recipes are light, satisfying, and designed to nourish your body with anti-inflammatory ingredients. Each meal is curated to be less than 500 calories while providing over 35g of protein to keep you full longer.

This Lemon Salmon and Arugula Salad is everything the Mediterranean diet stands for:

• Lean protein from wild salmon, rich in omega-3s for heart and brain health.

  
  

• Antioxidant-rich vegetables like peppery arugula and juicy cherry tomatoes.

  
  

• Healthy fats from pecans , promoting satiety and flavor.

  
  

• Natural flavor, a splash of balsamic vinegar replaces heavy dressings, keeping it light and flavorful.

  
  

This meal is perfect for lunch or a light dinner, keeping you full and energized without feeling weighed down. It's ideal for women who want to feel confident, strong, and well-nourished — especially if you're looking to lose weight in a sustainable, Mediterranean Diet way.

What Makes It Weight Loss Friendly?

• Balanced macros: High in protein and healthy fats to support satiety and muscle maintenance.

• Low in added sugars and refined carbs

• Portion-conscious but nutrient-dense — you feel satisfied with less.

• Anti-inflammatory ingredients that support hormone health and gut function.

Pro Tip: Batch-cook the salmon ahead of time and store in the fridge for up to 3 days. This makes it easy to assemble this meal on busy weekdays!

Mediterranean Diet Lemon Salmon and Arugula Salad for Sustainable Weight Loss

Ingredients (Serves 1):

• 6 oz salmon filet

• 1 tsp jerk seasoning

• 3 lemon slices

• 2 cups arugula

• ¼ cup blue cheese crumbles

• ½ cup cherry tomatoes, halved

• 4 pecan halves, chopped

• 1 tbsp balsamic vinegar

  
  
  
  

Directions:

1. Season the salmon with jerk seasoning and top with lemon slices.

   
   

2. Pan-sear or air fry the salmon at 400°F for 10–12 minutes until cooked through and flaky.

   
   

3. While salmon is cooking, assemble the salad: Add arugula, cherry tomatoes, pecans, and blue cheese to a bowl.

   
   

4. Drizzle with balsamic vinegar and toss lightly.

   
   

5. Top with the cooked salmon and an extra squeeze of lemon

Nutrition Per 1 Serving

Calories: 460

• Protein: 38g

• Healthy fats: 28g

• Fiber: 3g

• Rich in: Omega-3s, antioxidants, vitamin K, calcium

Sustainable Weight Loss Tips :

Sustainable weight loss isn’t about restriction — it’s about consistency, satisfaction, and nutrient density. Here’s how the Mediterranean diet supports that:

• Prioritize fullness, not just calorie control:

  Protein, fiber, and healthy fats keep you satisfied and curb cravings.

• Cook at home more often:

  Mediterranean meals are simple and flavorful, using just a few fresh ingredients.

• Focus on quality over quantity:

  Choose real, whole foods over processed "diet" foods — they nourish you better.

• Eat slowly and mindfully:

  Tuning into hunger and fullness cues is key to lasting weight loss.

• Balance your plate:

  Don’t skip carbs or fats — instead, build your plate with nutrient-dense portions of all three macronutrients.

🧠 How to Build a Balanced Mediterranean Diet Meal

Whether you're making this salad or any other meal, here’s a quick framework to follow:

1. Protein (¼ of your plate)

   Choose fish (like salmon), chicken, legumes, or eggs to support satiety and muscle maintenance.

2. Fiber-rich veggies (½ of your plate)

   Go for leafy greens, tomatoes, cucumbers, peppers, zucchini — raw or roasted.

3. Healthy fats (a small handful)

   Think olives, nuts, seeds, extra virgin olive oil, or avocado.

4. Complex carbs (optional, depending on hunger)

   Whole grains like farro, quinoa, or barley — or a slice of sourdough bread on the side.

5. Flavor with purpose

   Use herbs, spices, citrus, vinegar, and fermented ingredients to elevate taste without added sugars.

This Lemon Salmon and Arugula Salad is just the beginning. In this new series, I’ll be sharing Mediterranean diet recipes that help you feel good in your body — without restriction, stress, or diet rules. Just real food, real results, and meals that make you feel empowered.

Stay tuned for more recipes to nourish you through summer and beyond.

Want More Mediterranean Diet Recipes?

Stay tuned for more easy and delicious meal ideas. Don’t forget to share your creations with me on Instagram @mayazbites