Right, then! Ever stared down a sad chicken breast and wondered where the flavour went? I know I have! You’re not alone! Let’s ditch the dry-protein blues and unlock the secrets of Mediterranean cooking. I’ll share my simple, supermarket-friendly tips for making lean protein juicy, flavourful, and fast – even on a busy weeknight. It’s all about making healthy eating a joy, not a chore!
- Mastering Mediterranean flavours for juicy lean protein – no more dry dinners!
- UK supermarket finds and smart swaps for budget-friendly deliciousness.
- My secret Flavour Formula – your cheat code for delicious, healthy meals, every time.
- Quick & foolproof cooking methods you’ll actually enjoy using.
- Effortless meal prep magic – turn leftovers into second act stars!
Quotables
- Unlock Mediterranean flavour: Olive oil + citrus + herbs.
- Lean protein power: 40-60g per meal (roughly a palm-sized portion).
- Budget boost: Stretch protein with pulses (beans, lentils).
Lean Protein 101 — The Mediterranean Fit (2-Minute Primer)
Lean protein basically means protein that’s relatively low in fat — think chicken breast compared to thigh, or cod compared to mackerel. But don’t get me wrong, fat isn’t the enemy! Mediterranean eating embraces healthy fats like olive oil and the omega-3s in salmon. “Lean” just means we get to add those flavourful fats where they taste best, not hidden inside the meat itself. This is the key to keeping meals juicy, tasty, and kind to your heart. Plus, protein keeps us feeling full, energised, and supports our immune systems too. Clever, right? Find out more about a balanced Mediterranean diet.
Pair your lean protein with loads of fibre-rich vegetables, whole grains, and beans, and it’s a recipe for staying full and feeling fantastic. Imagine lemony fish, herby chicken, or vibrant bowls packed with colourful veggies — all with delicious, satisfying protein! It’s anything but boring, I promise!
Biology 101: Why Lean Protein Matters
Right, let’s have a quick Biology 101 chat. Our bodies use protein to build and repair tissues, make enzymes and hormones, and basically keep everything ticking over nicely. Think of it as the building blocks for a healthy, happy you! Lean protein gives you that protein punch without too much saturated fat, which is good news for your heart. And with the added bonus of all those delicious Mediterranean flavours, it’s a win-win!
Weave-in theme: Imagine a classic seaside taverna plate: a sensible serving of lean protein, heaps of vibrant veggies, whole grains or beans, a generous drizzle of olive oil, and a squeeze of citrus. That, my friends, is our inspiration!
Methods & Evidence — An Observation Plan
Over the next week, I’d like you to see how incorporating lean protein, Mediterranean-style, impacts your meals. Now, this isn’t a strict diet plan, it’s about exploring flavours and textures. I’ll use chicken as an example, but feel free to use fish, tofu, or any other lean protein you like. It’s all about finding what you enjoy!
- Day 1-2: Focus on Simple Cooking. Try grilling or baking your chicken breast with herbs and a drizzle of olive oil. Aim for an internal temperature of 74°C – this is how you know it’s cooked through but still juicy. Notice how this compares to your usual cooking methods. I bet you’ll be surprised!
- Day 3-4: Explore Flavour Combinations. Experiment with marinades! Lemon juice, garlic, oregano, thyme – these are your new best friends. Roast some veggies alongside – peppers, courgettes, aubergines – tossed in olive oil and a sprinkle of salt. How do these flavours elevate the chicken? It’s all about experimenting and finding what you love.
- Day 5-6: Embrace the Power of Pulses. Throw in a tin of chickpeas or lentils – make a quick stew, toss them in a salad, get creative! Notice how the pulses add a lovely texture and make the meal even more satisfying. It’s a great way to stretch your protein further, too.
- Day 7: Reflect and Refine. Which combinations did you enjoy most? How did this style of cooking change how you feel about lean protein? This is where you find what works best for *you*. There’s no right or wrong answer here!
Illustrative Teaching Table
| Day | Protein | Cooking Method | Flavour Profile | Pulses/Grains |
| 1 | Chicken Breast (150-200g) | Grilled | Olive oil, rosemary, garlic | – |
| 2 | Chicken Breast (150-200g) | Baked | Lemon, oregano, thyme | – |
| 3 | Chicken Breast (150-200g) | Pan-fried | Garlic, paprika, cumin | – |
| 4 | Chicken Breast (150-200g) | Marinated & Grilled | Lemon-herb marinade | Couscous |
| 5 | Chicken Breast (150-200g) | Stew | Tomato, onion, chickpeas | Chickpeas, Brown rice |
| 6 | Salmon fillet (120-150g) | Baked | Lemon, dill | Lentils |
| 7 | Tofu (150-200g) | Pan-fried | Garlic, soy sauce, ginger | Quinoa |
Your UK Mediterranean Shopping List (Aisle-by-Aisle)
Right, imagine we’re strolling through a UK supermarket – what are we grabbing? Don’t worry, these Mediterranean staples are easy to find and won’t break the bank. Honestly, it’s easier than you think! These ingredients will become your new best friends, trust me. Discover more about Mediterranean ingredients. I’ve even thrown in some insider tips for saving money, whether you’re at Aldi, Lidl, Sainsbury’s, or Tesco.
The Butcher’s Counter / Meat Aisle
- Chicken breast (skinless): A classic for a reason! Choose thicker fillets for juicier results, or mini fillets for speed.
- Turkey breast / lean turkey mince (2%–7% fat): Perfect for koftas, meatballs, or traybakes spiced with cumin, coriander, and oregano. I love how versatile turkey is!
- Pork loin medallions: These are so underrated! Pan-sear with garlic and rosemary, then finish with a squeeze of lemon and a drizzle of olive oil. Trust me, delicious!
- Lean beef mince (5% fat): Ideal for lighter keftedes (Greek meatballs) or a veggie-packed ragu with wholewheat pasta. A real crowd-pleaser.
UK Shopping Tip: Look for “Butcher’s Choice” or “lean” labels. At Aldi/Lidl, 5% mince is often a steal. At Sainsbury’s/Tesco, check those yellow-stickered reductions – freeze portions for later and thank yourself later!
The Fish Counter (Fresh, Frozen & Tinned)
- Cod / haddock: Mild, flaky, and beginner-friendly. A one-tray bake with tomatoes, onions, and olives is always a winner!
- Prawns (raw, frozen): These cook in minutes! Toss them with chilli, garlic, and olive oil, and you’ve got a speedy “almost-gambas” dish. So quick and easy!
- Tinned tuna (spring water): A pantry essential. I love it in Tuscan-style salads with beans, olives, and red onion. So simple and satisfying.
- Salmon fillets: Not technically “lean,” but its omega-3s are very Mediterranean-friendly. Grill or bake and serve with lentils or a big salad.
- Sardines / mackerel (tinned): Omega-3s on a budget! Mash them with lemon, parsley, and a dollop of yoghurt for a quick and healthy spread. So good for you!
UK Shopping Tip: Frozen fish is often individually portioned, which is handy for single servings! Look for MSC or ASC labels for sustainable choices.
Dairy & Chilled
- Greek yoghurt (0%–2%): High in protein and brilliant for sauces, marinades, and breakfast bowls. Lidl Milbona or Aldi Brooklea are budget-friendly winners!
- Cottage cheese: So quick and easy! Mix with chopped herbs, pepper, and olive oil for a 1-minute snack. It’s one of my go-to’s.
- Eggs / liquid egg whites: Omelettes, frittatas, or protein-boosted scrambles – eggs are endlessly versatile!
- Tofu and tempeh: Plant-based heroes that take on flavour beautifully. Marinate in lemon, garlic, and oregano before grilling or frying. Delicious!
- Halloumi (use sparingly): Okay, not the leanest, but a little goes a long way! Add it to salads or tray bakes for extra flavour. I love it griddled with courgettes.
Tinned & Dried Goods
- Chickpeas, cannellini beans, butter beans: Mediterranean staples! Use them to bulk out meat dishes or as the main event in a vegetarian meal. Learn more about the benefits of tinned beans.
- Lentils (green, brown, red): Magic in soups, stews, and salads. Red lentils cook super fast and create a lovely creamy texture. I use them all the time.
- Whole grains: Wholewheat couscous, bulgur, pearl barley, brown rice – these give you satisfying, sustained energy. See some ideas for Mediterranean breads.
- Olives, capers, sun-dried tomatoes: Instant bursts of Mediterranean sunshine for any dish!
- Extra-virgin olive oil, vinegars (red wine, balsamic), lemons: Your essential Mediterranean flavour toolkit. Keep these stocked up!
Quick Tip: One of the best things about Mediterranean cooking is how it stretches protein with plant-based ingredients. Add a tin of beans to your mince, or load up your tray bake with veggies – it’s budget-friendly, delicious, and feeds more people for less! Find out if fresh vegetables are essential.
UK Brand Notes: Aldi and Lidl own-brand tins and extra virgin olive oil are always reliable and affordable. Filippo Berio olive oil is another good shout and often on offer. Keep an eye out!
Mediterranean Cooking Mindset: How to Keep Lean Protein Juicy
Right, here’s the secret: gentle heat, moisture, and a touch of good oil and acid at the end. It’s about working *with* the ingredients, not against them! A meat thermometer is your best friend – for around £10-£15, it will save you from dry meat forever! Remember, chicken is safe at 74°C. Explore cooking methods. Here’s how we do it:
- Cook to temperature, not time: This is the key to perfect results every time. I learned this the hard way, and trust me, it makes all the difference!
- Use two heats: Sear on high heat for colour, then finish gently to avoid drying it out.
- Add moisture: Roast with veggies, add a splash of stock, or cover loosely during cooking. This keeps things lovely and juicy.
- Finish with fat and acid: A drizzle of olive oil and a squeeze of lemon or vinegar just brings everything to life! It’s like magic.
- Rest your protein: Even fish and tofu benefit from a few minutes’ rest. It lets the juices redistribute and makes everything more tender.
UK Kitchen Tip: Even if your kitchen is tiny (like mine used to be!), all you really need is a good non-stick frying pan, a sheet tray, and that trusty thermometer. I promise you’ll use them constantly! They’re my kitchen heroes.
Weave-in theme: These simple cooking principles are the heart of Mediterranean cuisine – it’s common sense, not cheffy trickery. Grilling for flavour, vegetables for moisture, olive oil and citrus to finish — it’s a winning formula!
The Mediterranean “Flavour Formula” (Your Cheat Code)
Okay, are you ready for this? This is my secret weapon, and I’m sharing it with you! Memorise this simple formula, and you can create delicious, healthy meals with whatever’s in your fridge. It’s a game-changer, I promise:
Healthy Fat + Splash of Acid + Salt & Herbs/Spices = Deliciousness
- Healthy Fat: Olive oil, a dollop of Greek yoghurt, a few olives – whatever takes your fancy! It’s all good.
- Acid: Lemon or lime juice, vinegar, a splash of wine – this is what wakes up the flavours and makes them sing! I always have lemons on hand.
- Seasoning: Get creative with herbs and spices! Oregano, thyme, rosemary, cumin, coriander, smoked paprika, za’atar – the possibilities are endless! Experiment and find your favourites.
Quick Tip: Whisk together Greek yoghurt, olive oil, lemon zest, garlic, and a pinch of salt. It’s the perfect sauce for absolutely everything and takes one minute to make! I use this constantly.
UK Shopping Tip: Keep fresh herbs on a sunny windowsill so you’ll always have fresh flavour on hand. Snip them regularly, water sparingly, and they’ll last ages. I love having fresh herbs at my fingertips.
See a full list of Mediterranean herbs.
Four Foolproof Methods (Apply to Chicken, Pork, Fish, Tofu & Tempeh)
Forget complicated recipes – master these four simple methods and your lean protein will be juicy and flavourful every time. Find out how to use your air fryer for Mediterranean cooking. These techniques work for everything from quick weeknight dinners to fancy weekend meals. I use them all the time. Honestly, it’s simpler than you think!
- 1) 10-Minute Pan-Sear: Pat your protein dry, season it well, sear in hot olive oil until golden brown, and then let it rest. Finish with a squeeze of lemon and another drizzle of olive oil. Simple and delicious!
- 2) Set-and-Forget Tray Bake: Toss your protein and chopped veggies with olive oil, herbs, and spices, then roast until cooked through. Easiest way to get a delicious, healthy meal with minimal cleanup. I love a good tray bake – so easy!
- 3) Air Fryer Crisp-Up: Spritz with oil, add some spices, and into the air fryer it goes! Perfect for crispy tofu, chicken, or turkey koftas. So quick and convenient.
- 4) Gentle Poach: Poaching in stock or water with aromatics like bay leaves and lemon is perfect for chicken or fish. It creates lovely, tender, flavourful protein for salads or grain bowls.
Quick Tip: If your chicken breasts are massive, butterfly them (slice horizontally) or gently pound them to an even thickness so they cook evenly and stay juicy.
Weave-in theme: Mediterranean cooking is all about letting simple techniques and quality ingredients shine. No heavy sauces needed! These four methods perfectly capture that spirit. I often use them with these quick 15 minute Mediterranean dinners.
Seven Plug-and-Play Mediterranean Meal Formulas (15 Minutes or Less)
Here are some of my go-to meal combinations. Think of them as building blocks — swap proteins, grains, or veggies as you like. The Flavour Formula always works, so feel free to get creative!
- Lemon-Garlic Chicken + Greek Village Salad: Simple, classic, always a winner! I make this all the time.
- Tray-Baked Cod with Tomatoes & Olives + Couscous: One tray, minimal fuss, maximum flavour. Perfect for a busy weeknight.
- Prawn, Chilli & Garlic “Almost-Gambas” + Brown Rice: Speedy, spicy, and utterly delicious! One of my favourites.
- Tofu “Souvlaki” Wraps: Marinated tofu, fresh veggies, and a dollop of yoghurt-tahini sauce – need I say more?
- Turkey Koftas + Roasted Peppers & Onions: Vibrant, flavourful, and satisfying. Great for meal prep, too.
- Salmon & Lentil Bowl: A healthy and satisfying bowl packed with protein, fibre, and deliciousness.
- Smoky Chickpea Skillet: Quick, easy, budget-friendly, and plant-based. What’s not to love?
UK Shopping Tip: Pre-cooked pouches of brown rice, lentils, or wholewheat pitta bread are your secret weapons for speedy weeknight meals. Most UK supermarkets have a decent selection. They’re lifesavers!
Quick Tip: Stock your pantry with a “Mediterranean starter kit” – olive oil, lemons, garlic, onions, oregano, smoked paprika, red wine vinegar, olives, and capers. With these essentials, you can transform any lean protein into a Mediterranean feast! It’s like having a little bit of sunshine in your cupboard.
One-Week Mediterranean Lean-Protein Menu (UK Pantry Friendly)
Right, let’s put this all into practice! Here’s a sample menu to get you started. Now remember, this is inspiration, not a strict prescription. Mix and match, adapt to your liking, and most importantly, have fun with it! The quantities are for 2 people, so adjust as needed.
- Day 1 — Breakfast: Greek yoghurt with berries, a drizzle of honey, and some walnuts. Lunch: Tuna and cannellini bean salad with a squeeze of lemon and some chopped parsley. Dinner: Tray-baked chicken with roasted vegetables and fluffy couscous.
- Day 2 — Breakfast: A simple spinach and tomato omelette. Lunch: Leftover chickpea skillet on toast – so easy! Dinner: Pan-seared pork medallions with rosemary, a fresh tomato and cucumber salad, and boiled new potatoes drizzled with olive oil and sprinkled with fresh dill.
- Day 3 — Breakfast: A bowl of cottage cheese with juicy cherry tomatoes, cucumber, a drizzle of olive oil, and a grind of black pepper. Lunch: A quick and easy hummus, grilled veg, and tofu wrap. Dinner: Baked cod with olives and capers, garlicky greens, and pearl barley. So simple and delicious!
- Day 4 — Breakfast: Overnight oats with Greek yoghurt and grated apple. A great make-ahead breakfast. Lunch: Leftover chicken tossed through a leafy salad with a squeeze of lemon and some capers. Dinner: Turkey koftas with roasted peppers and onions, a dollop of cooling yoghurt-tahini sauce, and some warm pitta bread. Find out more about Mediterranean breakfast options.
- Day 5 — Breakfast: Poached eggs on wholegrain toast with smashed avocado and sliced tomato. A classic for a reason! Lunch: Sardine and lemon parsley mash on toast with a handful of peppery rocket. Dinner: A prawn, chilli, and garlic rice bowl with a side salad. So quick and easy to make.
- Day 6 — Breakfast: Greek yoghurt with citrus segments and crunchy pistachios. A lovely refreshing start to the day. Lunch: A hearty lentil salad with roasted carrots, crumbled feta (optional), and a zesty cumin-lemon dressing. Learn more about legumes in your diet. Dinner: Pan-fried halloumi with roasted Mediterranean vegetables and a side of quinoa.
- Day 7 — Breakfast: A veggie frittata using any leftover bits from the fridge. A great way to use things up! Lunch: Tomato, cucumber, and chickpea salad with olives. So simple and refreshing. Dinner: Gentle-poached chicken shredded into a grain bowl with spinach, roasted tomatoes, and a dollop of yoghurt-herb sauce. So comforting and delicious.
Prep Ahead: Roast a big tray of veggies, cook a pot of lentils, or poach some extra chicken on Sunday. Then, during the week, all you need to do is assemble your meals! It’s a lifesaver for busy weeknights. Find more helpful prep tips here.
Weave-in theme: Notice the rhythm of the menu – mostly lean proteins with regular legumes and a couple of oily fish meals for those wonderful omega-3s. Vegetables are the stars of the show, with olive oil and citrus bringing everything together. This is the essence of Mediterranean eating.
Budget-Smart & UK Shopping Tips (Save Money, Keep Flavour)
Right, let’s talk budget. Eating well doesn’t have to cost a fortune! Check out my Mediterranean diet budget guide. Here are my favourite money-saving tips – perfect for the UK, where food prices can sometimes feel a bit steep. These will help you enjoy delicious, healthy meals without emptying your wallet.
- Frozen is your friend: Frozen fish, prawns, and vegetables are often cheaper and just as nutritious as fresh. A real budget-saver, especially if you’re shopping on a budget!
- Stretch with pulses: Add a tin of chickpeas or lentils to your mince dishes to stretch your budget further, add fibre, and boost the texture. It’s a win-win!
- Hunt the yellow stickers: Near their sell-by dates, supermarkets often reduce prices. Grab some top-quality lean meat or fish at a bargain, but pop it straight in the freezer! I love a good yellow-sticker bargain.
- Choose own-brand staples: Supermarket own-brand olive oil, tinned tomatoes, beans, and whole grains are often fantastic quality and brilliant value. I use them all the time!
- Season like the Med, spend like a pro: Dried herbs and spices add so much flavour for very little cost. Invest in a few staples like oregano, cumin, and smoked paprika, and your cooking will never be dull! Check out what I do when I go shopping at Lidl or Aldi.
UK Shopping Tip: Look for “family packs” of chicken or pork – often great value! Portion them up and freeze flat in zip bags for quick defrosting.
Quick Tip: Always keep lemons or limes on hand. A squeeze of citrus and a glug of olive oil can brighten up any meal that tastes a bit flat. It’s my secret weapon!
Meal Prep, Storage & Food Safety (UK Home Fridges)
Good cooking isn’t just about flavour, it’s about smart habits, too. These tips will help you make weekday meals effortlessly healthy *and* safe. Food safety is so important, especially here in the UK with our unpredictable weather. Here are a few things I’ve learned over the years:
- Cool and store fast: Get cooked protein into the fridge within 2 hours, especially in the summer. Shallow containers help them cool quickly and evenly.
- Label and rotate: Date everything and use the oldest leftovers first. Eat refrigerated leftovers within 3 days (fish within 2). Freeze what you can’t use immediately.
- Reheat gently: Add a splash of water, stock, or lemon juice to stop things drying out. Cover and reheat until piping hot all the way through.
- Build “ready sets”: Keep cooked grains, roasted vegetables, and a batch of cooked protein in the fridge, then you can quickly assemble bowls or salads during the week.
- Pack grab-and-go: Small containers are your friends. They keep things like olives, nuts, and dressings fresh and separate in your lunch bag. So much easier than one big container.
Quick Tip: Poached chicken freezes beautifully. Shred it and portion it into freezer bags, then you can add it straight to soups, stews, or sauces for instant protein. I do this all the time!
Weave-in theme: Mediterranean cooking is all about embracing leftovers! Last night’s grilled fish becomes today’s salad topping; leftover chickpeas turn into a rustic soup. Think “cook once, eat twice” – it’s budget-friendly and delicious!
Technique Troubleshooting: Common Mistakes & Easy Fixes
Right, everyone makes mistakes in the kitchen! It’s all part of the learning process. Here are some common hiccups and how to fix them – don’t panic, we’ve all been there! I’ve certainly had my share of kitchen disasters, and honestly, they’ve taught me so much. Let’s work through this together.
- Dry chicken breast: Overcooked, probably! Next time, try butterflying or pounding it to an even thickness. Use a meat thermometer, cook to 74°C, let it rest, and finish with olive oil and lemon. See some common Mediterranean diet mistakes.
- Bland tofu: Press it well to get rid of excess water, then marinate it in something flavourful – lemon, garlic, oregano, and olive oil work a treat. Air frying or pan-searing gives it lovely crispy edges.
- Mushy fish: Don’t overcook it! Use thicker fillets and be gentle with it. A sprinkle of capers and fresh parsley works wonders.
- Watery tray bakes: Don’t overcrowd your tray! Use two if you need to. High heat helps the vegetables caramelise rather than steam. A bit of space is key!
- Flat flavour: Acid and fresh herbs are your saviours! Add a pinch more salt if needed, but don’t overdo it. You want to enhance the natural flavours, not hide them. A squeeze of lemon juice can work miracles!
UK Kitchen Tip: If your hob runs hot (like mine!), start with medium-high heat rather than blasting it straight away. Burnt spices taste bitter – you want fragrant, not acrid.
Quick Fix Sauce Trio: If all else fails, here are three quick sauces to rescue any dish: (1) Lemon-Garlic Yoghurt (whisk together Greek yoghurt, lemon zest, crushed garlic, and a pinch of salt), (2) Herb Oil (blitz fresh herbs with olive oil, salt, and lemon), (3) Quick Tomato Pan Sauce (sizzle garlic in olive oil, add chopped tomatoes and red wine vinegar, and simmer until thickened). These are lifesavers!
FAQs — The Stuff Everyone Asks
Right, let’s tackle those niggling questions everyone has! Think of this as a friendly chat over a cuppa – no jargon, just straightforward answers. I’ve put this together based on the questions I get asked most often.
Is plant-based protein as “complete” as animal protein?
Well, not all plant proteins have all the essential amino acids our bodies need, but don’t worry! If you mix things up – like beans with grains, or hummus with wholewheat pitta – you’ll get everything you need throughout the day. Variety is the spice of life, as they say, and that’s what makes Mediterranean eating so brilliant.
Frozen vs fresh — which is healthier?
Honestly, frozen is often just as good, and sometimes even better! It’s frozen at its peak freshness, it’s usually cheaper, it cuts down on food waste, and it’s perfect for quick weeknight meals. I always keep a bag of frozen peas in my freezer for emergencies! They’re so versatile.
How much protein do I need?
This really depends on you – your age, activity level, and overall health. As a general rule, a palm-sized portion of protein is a good guide for a balanced Mediterranean meal. It’s about listening to your body and eating until you feel comfortably full. Don’t overthink it!
Can I eat oily fish if I’m focusing on “lean”?
Absolutely! Oily fish like salmon, mackerel, sardines, and trout are packed with those wonderful omega-3 fatty acids and are a key part of Mediterranean eating. Aim for a mix of lean and oily fish throughout the week. Variety is key!
What about salt?
Mediterranean cooking uses herbs, spices, citrus, and olive oil for flavour, so you won’t need much salt. Season lightly and taste as you go. Olives, capers, and cheese also contain salt, so be mindful of that. It’s about finding the right balance for your taste. I always say, start small, you can always add more later.
Sources
- NHS: The Mediterranean diet
- British Heart Foundation: Mediterranean diet
- Diabetes UK: Mediterranean diet
Disclaimer
Right, folks, just a little reminder – this article is for informational purposes only, and it’s not meant to be medical or dietary advice. If you’re making big dietary changes or have any health concerns, chat with a doctor or registered dietitian first. They’re the experts, after all!
Putting It Together: Mediterranean Living, UK Reality
So, let’s ditch the idea that lean protein has to be bland and boring! In the Mediterranean, it’s the base for colourful, flavourful meals – roasted veggies, fresh herbs, a good drizzle of olive oil, and a squeeze of lemon. This is how we make lean protein delicious *and* heart-healthy, right here in the UK. It’s all about simple, fresh ingredients and clever cooking techniques.
You’ve got a shopping list, four easy cooking methods, a Flavour Formula to unlock endless combinations, plus tips for meal prepping and budget-friendly shopping. Whether you’re cooking chicken, fish, tofu, or even a humble tin of sardines, the Mediterranean