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Celebrate Mediterranean Diet Month and participate in Oldways’ Virtual Dinner Party for your chance to win a copy of The Oldways 4-Week Mediterranean Diet Menu Plan or the grand prize of delectable Mediterranean foods from our Mediterranean Foods Alliance members.

Choose a dish from this Casual Dining list, our 5 in 50+ list, or enjoy a classic Mediterranean meal at your favorite local restaurant.

How to Submit Entries for our Weekly Drawings and Grand Prize

Snap a photo (it can be of the food, of yourself, of your whole group, or any combination thereof!), write a short description including where you are enjoying your meal, and post it to:

Post up to one photo per platform per meal. Each post on each platform counts as an entry (i.e. you may post the same photo to all four platforms to enter the drawing four times) for that week’s drawing and for the grand-prize drawing.

Weekly drawings for a copy of The Oldways 4-Week Mediterranean Diet Menu Plan and Chef Sets from Mediterranean Foods Alliance (MFA) member Chef Ana Sortun will take place every Friday in May (May 2, 9, 16, 23, and 30). The grand-prize drawing of Mediterranean foods from MFA members will take place on Monday, June 2. Winners will be notified through the social media platform by which they entered within 3 business days of each drawing. Winners must provide Oldways with a valid mailing address for delivery of the prize(s). Entries submitted prior to May 1, 2014 will be considered as entries for the May 2 drawing.

Send your questions to Sara Baer-Sinnott at sara@oldwayspt.org or call 617-896-4848.

If you operate a casual dining restaurant chain or franchise and would like to be included on our list, contact Rachel Greenstein at rachel@oldwayspt.org or 617-896-4888.

Casual Dining during Mediterranean Diet Month

California Pizza Kitchen
Half Roasted Veggie Salad with Chicken
Warm artichoke hearts, asparagus, eggplant, red and yellow peppers, corn and sun-dried tomatoes served over cool Romaine, avocado and housemade Dijon balsamic vinaigrette. Request dressing on the side; not included in nutritional analysis.
Calories: 430; Fat: 20g; Saturated Fat: 3g; Sodium: 490mg; Carbohydrates: 26g; Fiber: 11g; Protein: 41g (Dressing: 1 Tbs = 60 calories, 6g fat, 70mg sodium)
Asparagus and Arugula Salad
Housemade lemon vinaigrette with sun-dried tomatoes, toasted almonds and shaved Parmesan. Request dressing on the side; not included in analysis.
Calories: 70; Fat: 3g; Saturated Fat: 0.5g; Sodium: 75mg; Carbohydrates: 8g; Fiber: 3g; Protein: 5g (Dressing: 1Tbs = 80 calories, 9g fat, 70mg sodium).
Quinoa and Arugula Salad
Our super-grain salad with asparagus, sun-dried tomatoes, red onion, toasted pine nuts and Feta with our housemade Champagne vinaigrette. Request dressing on the side; not included in analysis.
Calories: 360; Fat: 11g; Saturated Fat: 3g; Sodium: 560mg; Carbohydrates: 51g; Fiber: 9g; Protein: 17g (Dressing: 1 Tbs = 80 calories, 8 g fat, 60 mg sodium)
Cracker Barrel Old Country Store
Country Dinner Plate: Chicken Tenderloins (Grilled)
Analysis for four chicken tenders only. See separate analyses for recommended vegetables below. Sodium Savvy Tip: Pair with Tossed Salad to complete your Sodium Savvy meal.
Calories: 170; Fat: 4.5g; Saturated Fat: 1g; Sodium: 640mg; Carbohydrates: 5g; Fiber 1g; Protein: 27g
Salads n’ Such: Tossed Salad
A fresh choice with lettuce, tomato and onions. Choice of dressing not included in analysis.
Calories: 20; Fat: 0g; Saturated Fat: 0g; Sodium: 10mg; Carbohydrates: 5g; Fiber 2g; Protein: 1g
Vegetables n Sides: Carrots
Calories: 80; Fat: 1g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 18g; Fiber: 3g; Protein: 1g
Vegetables n Sides: Pinto Beans
Calories: 140; Fat: 2g; Saturated Fat: 0.5g; Sodium: 260mg; Carbohydrates: 21g; Fiber: 7g; Protein: 10g
Extreme Pita
Veggie Pita (Regular)
Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings.
Calories: 230; Fat: 1.5g; Saturated Fat: 0g; Sodium: 250mg; Carbohydrates: 48g; Fiber: 7g; Protein: 9g
Veggie Pita (Small)
Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings.
Calories: 150; Fat: 0.5g; Saturated Fat: 0g; Sodium: 170mg; Carbohydrates: 32g; Fiber: 5g; Protein: 6g
Tuna Pita (Regular)
Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings.
Calories: 300; Fat: 2g; Saturated Fat: 0g; Sodium: 500mg; Carbohydrates: 48g; Fiber: 7g; Protein: 27g
Tuna Pita (Small)
Analysis includes tomato, cucumber, mushroom, romaine lettuce, red onion and green pepper for choice of fresh toppings.
Calories: 200; Fat: 1.5g; Saturated Fat: 0g; Sodium: 320mg; Carbohydrates: 32g; Fiber: 5g; Protein: 18g
Extreme Pizza
Spinach Salad, Full Size, No Dressing (Serves 2)
Leaf spinach, mushrooms, red onions, tomatoes, marinated artichoke hearts and croutons. Full size salad serves 2 people; analysis for 1 serving. Analysis does not include choice of dressing.
Calories: 25; Fat: 0.5g; Saturated Fat: 0g; Sodium: 45mg; Carbohydrates: 4g; Fiber: 2g; Protein: 3g
Manakeesh Café Bakery
Veggie Flatbread
Mix of green veggies in tomato based sauce.
Calories: 630; Fat: 20g; Saturated Fat: 2.5g; Sodium: 590mg; Carbohydrates: 97g; Fiber: 7g; Protein: 13g
Za’tar
The original Manakeesh! Thyme, oil, and sumac blended in a paste, on a Lebanese flatbread sandwich with tomatoes, cucumbers and olives.
Calories: 600; Fat: 20g; Saturated Fat: 2g; Sodium: 580mg; Carbohydrates: 94g; Fiber: 7g; Protein: 12g
Marabella Meatball Co.
Wheat Penne Chicken Pasta
Wheat penne pasta with chicken meatballs, olive oil, and garlic. Request less oil (0.5 oz.), and no added salt.
Calories: 580; Fat: 20g; Saturated Fat: 4g; Sodium: 550mg; Carbohydrates: 65g; Fiber: 10g; Protein: 36g
Rigatoni Spinach Pasta
Pasta with sautéed spinach and beans, olive oil, and garlic. Request wheat penne, no added salt, and request less oil (0.75 oz.).
Calories: 530; Fat: 23g; Saturated Fat: 3g; Sodium: 580mg; Carbohydrates: 70g; Fiber: 15g; Protein: 19g
Marketplace Grille
Chicken Wrap
Mesquite grilled chicken on fresh lavash bread with tomatoes, cucumbers, pickles, red onion, lettuce and mayo. Request dressing on the side and no added salt, not included in analysis.
Calories: 390; Fat: 14g; Saturated Fat: 2.5g; Sodium: 620mg; Carbohydrates: 31g; Fiber: 4g; Protein: 5g (Dressing: 1 Tbs = 70 calories, 8g fat)
Shrimp Wrap
Mesquite grilled shrimp on fresh lavash bread with tomatoes, cucumbers, pickles, red onion, lettuce and mayo. Request dressing on the side, no added salt, not included in analysis.
Calories: 290; Fat: 11g; Saturated Fat: 1.5g; Sodium: 690mg; Carbohydrates: 31g; Fiber: 3g; Protein: 19g (Dressing: 1 Tbs = 70 calories; 8g fat)
Olive Garden
Lighter Italian Fare: Linguine alla Marinara (Lunch Portion)
Pasta with a zesty blend of ripe tomatoes, onions and herbs.
Calories: 310; Fat: 4g; Saturated Fat: 1g; Sodium: 670mg; Carbohydrates: 55g; Fiber: 5g; Protein: 12g
Palm Restaurant
A La Carte: Chicken Piccata
Sautéed boneless chicken breast served in a light lemon sauce. Request no added salt.
Calories: 450; Fat: 20g; Saturated Fat: 2.5g; Sodium: 360mg; Carbohydrates: 16g; Protein: 46g
A La Carte: Chicken Scaloppini Marsala
Sauted boneless chicken breast served in a light marsala sauce. Request no added butter and no added salt.
Calories: 530; Fat: 21g; Saturated Fat: 3g; Sodium: 420mg; Carbohydrates: 27g; Fiber: 2g; Protein: 50g
Side Dish: Steamed Green Beans (Serves 2)
Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 45; Fat: 0g; Saturated Fat: 0g; Sodium: 0mg; Carbohydrates: 10g; Fiber: 4g; Protein: 2g
Side Dish: Steamed Broccoli (Serves 2)
Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 45; Fat: 0.5g; Saturated Fat: 0g; Sodium: 45mg; Carbohydrates: 8g; Fiber: 5g; Protein: 5g
Side Dish: Steamed Asparagus (Serves 2)
Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 20g; Fat: 0g; Saturated Fat: 0g; Sodium: 15mg; Carbohydrates: 4g; Fiber: 2g; Protein: 2g
Side Dish: Steamed Leaf Spinach (Serves 2)
Side dish serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 25; Fat: 0g; Saturated Fat: 0g; Sodium: 210mg; Carbohydrates: 4g; Fiber: 3g; Protein: 3g
Papouli’s Greek Grill
Nabil’s Famous Tabouli Salad
Fresh cut parsley, imported bulgur wheat, diced tomatoes and onions, hint of mint with zesty spray of lemon juice. Remember to request no added salt.
Calories: 180; Fat: 9g; Saturated Fat: 1.5g; Sodium: 570mg; Carbohydrates: 23g; Fiber: 6g; Protein: 4g
Pasha’s Healthy Mediterranean Cuisine
Mediterranean Garden Salad
Romaine lettuce, cherry tomatoes, carrots and bell peppers. Analysis does not include citrus dressing, served on the side. Remember to request no added salt.
Calories: 100; Fat: 2g; Saturated Fat: 0g; Sodium: 210mg; Carbohydrates: 19g; Fiber: 8g; Protein: 3g
Pita House Restaurant
Appetizer: Hummus (Small, Serves 2)
A blend of mashed chick peas and tahini, olive oil and spices, served as a cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Hummus without pita bread = 90 calories, 2g fat, 55mg sodium). Remember to request no added salt.
Calories: 200; Fat: 3g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 36g; Fiber: 5g; Protein: 9g
Appetizer: Baba Ghannouj (Small, Serves 2)
Mashed charcoal grilled eggplant blended with tahini, parsley and olive oil. Served as a cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Baba Ghannouj without pita bread = 35 calories, 1.5g fat, 55mg sodium). Remember to request no added salt.
Calories: 140; Fat: 2g; Saturated Fat: 0g; Sodium: 135mg; Carbohydrates: 27g; Fiber: 3g; Protein: 5g
Appetizer: Mama Ghannouj (Small, Serves 2)
Mashed char grilled zucchini blended with tahini, parsley and olive oil. Served as cold dip with pita bread. Appetizer serves 2 people; analysis for 1 serving. (Mama Ghannouj without pita bread = 30 calories, 1.5g fat, 70 mg sodium). Remember to request no added salt.
Calories: 130; Fat: 2g; Saturated Fat: 0g; Sodium: 150mg; Carbohydrates: 24g; Fiber: 2g; Protein: 5g
Appetizer: Jerusalem Salad (Small, Serves 2)
A salad made from diced tomatoes, cucumber and parsley, dressed with tahini sauce. Appetizer serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 15; Fat: 1g; Saturated Fat: 0g; Sodium: 30mg; Carbohydrates: 2g; Fiber: 1g; Protein: 1g
Appetizer: Tabouleh (Small, Serves 2)
A salad made from cracked wheat, diced tomatoes, parsley, onions, olive oil and lemon juice. Appetizer serves 2 people; analysis for 1 serving. Remember to request no added salt.
Calories: 30; Fat: 2g; Saturated Fat: 0; Sodium: 45mg; Carbohydrates: 3g; Fiber: 1g; Protein: 1g
Appetizer: Lentil Soup
Remember to request no added salt.
Calories: 190; Fat: 6g; Saturated Fat: 1g; Sodium: 250mg; Carbohydrates: 27g; Fiber: 10g; Protein: 10g
Chicken Kabob Plate without Pita Bread
Charcoal grilled strips of tender chicken served with salad and rice pilaf. Analysis does not include pita bread, see separate analysis. Remember to request no added salt.
Calories: 750; Fat: 22g; Saturated Fat: 3.5g; Sodium: 520mg; Carbohydrates: 86g; Fiber: 2g; Protein: 50g
Pita Bread
Calories: 210; Fat: 1g; Saturated Fat: 0g; Sodium: 160mg; Carbohydrates: 43g; Fiber: 3g; Protein: 8g
Pizza Rustica
Whole Wheat Penne with Wood-Roasted Seasonal Vegetables
Whole wheat penne pasta with wood-roasted vegetables in a garlic aiolo sauce.
Calories: 600; Fat: 19g; Saturated Fat: 3g; Sodium: 50mg; Carbohydrates: 97g; Fiber: 12g; Protein: 21g
RedBrick Pizza
Pizza Bianco, Chicken Rustica, Acai Crust (9-inch)
Analysis for a whole 9-inch pizza on acai berry multi-grain whole wheat crust.
Calories: 530; Fat: 20g; Saturated Fat: 6g; Sodium: 700mg; Carbohydrates: 56g; Fiber: 4g; Protein: 3g
Fhazani Sandwich, Chicken Pesto, Acai Flatbread
Calories: 420; Fat: 12g; Saturated Fat: 2g; Sodium: 420mg; Carbohydrates: 54g; Fiber: 5g; Protein: 24g
RedRossa Italian Grille
Balsamic Salmon Salad
Mixed greens, asparagus, bell pepper, red onion, mushroom, tomato, seared Atlantic salmon, honey glazed pine nuts, herb balsamic vinaigrette. Remember to request no added salt. Request dressing on the side; not included in analysis.
Calories: 470; Fat: 25g; Saturated Fat: 3.5g; Sodium: 460mg; Carbohydrates: 28g; Fiber: 7g; Protein: 31g (Dressing: 1 Tbs = 60 calories, 7g fat, and 5mg sodium)
Salute Italian Restaurant
Grilled Balsamic Chicken & Fresh Veggies
Chicken breast served over mixed greens with balsamic vinaigrette and a side of vegetables, included in analysis. Remember to request no added salt.
Calories: 300; Fat: 13g; Saturated Fat: 2.5g; Sodium: 160mg; Carbohydrates: 6g; Fiber 2g; Protein: 37g
Spataro Restaurant and Bar
Salmon with Currant and Pine Nut Salsa
Served with seasonal vegetables. Request less oil (1 tsp.) with vegetables and no added salt.
Calories: 470; Fat: 28g; Saturated Fat: 4g; Sodium: 180mg; Carbohydrates: 13g; Fiber: 5g; Protein: 42g
Linguine alla Vongole
Manila clams, garlic, olive oil, hot pepper and breadcrumbs. Request less oil (1 Tbs.) and no added salt.
Calories: 515; Fat: 17g; Saturated Fat: 2g; Sodium: 355mg; Carbohydrates: 66g; Fiber: 4g; Protein: 21g
Teresa Caffe
Appetizer: Calamari (Serves 2)
Calamari sautéed with hearts of celery, pepperoncino, golden raisins, pinenuts, plum tomato sauce. Appetizer serves 2 people. Analysis for 1 serving. Request no added salt.
Calories: 170; Fat: 6g; Saturated Fat: 1g; Sodium: 180mg; Carbohydrates: 9g; Fiber: 1g; Protein: 19g
Penne all’ Arrabbiata
Plum tomato sauce, garlic, fresh pepperoncino, fresh basil. Request whole wheat pasta and no added salt.
Calories: 380; Fat: 16g; Saturated Fat: 2.5g; Sodium: 540mg; Carbohydrates: 54g; Fiber: 9g; Protein: 11g
UFood Grill
Veggie Panini
Roasted red peppers, portabellas, artichokes, basil pesto, feta cheese, fresh basil, ciabatta. Remember to request no added salt.
Calories: 470; Fat: 20g; Saturated Fat: 4g; Sodium: 640mg; Carbohydrates: 58g; Fiber: 5g; Protein: 13g
Side: Steamed Broccoli
Remember to request no added salt.
Calories: 30; Fat: 5g; Saturated Fat: 0g; Sodium: 25mg; Carbohydrates: 5g; Fiber: 3g; Protein: 3g
Side: Whole Grain Brown Rice
Remember to request no added salt.
Calories: 160; Fat: 1.5g; Saturated Fat: 0g; Sodium: 5mg; Carbohydrates: 33g; Fiber: 3g; Protein: 4g
Side: Black Beans
Remember to request no added salt.
Calories: 60; Fat: 0.5g; Saturated Fat: 0g; Sodium: 170mg; Carbohydrates: 9g; Fiber: 3g; Protein: 3g