- This week’s dinner plan features recipes that are ready in 4 steps (or less!)—plus they follow the principles of the Mediterranean diet.
- Adhering to the Mediterranean diet—prioritizing grains, veggies, beans, lean proteins and healthy fats—can boost heart health, brain health and more.
- From our salmon Caesar salad to a comforting chickpea soup, you’ll enjoy balanced meals that support wellness all week.
What I like about the Mediterranean diet is that it’s not restrictive and it’s easy to follow. And it can help with just about any health condition—it can help lower your cholesterol, reduce inflammation and even reduce your risk of developing dementia (among other benefits). The recipes in this week’s meal plan all align with the Mediterranean diet and can be made in four steps or less. That means you can make healthy dinners all week and save on effort. Let’s dig in!
Your Weekly Plan
Sunday: Rotisserie Chicken, Mushroom & Rice Casserole
Monday: Salmon Caesar Salad
Tuesday: Cheesy Spinach-&-Artichoke-Stuffed Spaghetti Squash
Wednesday: 20-Minute Chickpea Soup
Thursday: Ground Turkey Fajita Bowls
Friday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Rotisserie Chicken, Mushroom & Rice Casserole
Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.
Using rotisserie chicken gets this creamy casserole on the table without much fuss. Most of it comes together right in the baking dish; you’ll just need to sauté the mushrooms separately to drive out their moisture so the casserole won’t be soggy. The chicken is an excellent source of protein, and the mushrooms contribute fiber to help support your gut health and antioxidants to help reduce inflammation.
Monday: Salmon Caesar Salad
Salmon is packed with nutrients, from omega-3 fatty acids, which can help reduce your risk for certain cancers, to vitamin D, which supports bone health. Sautéing the fish until golden-brown and then gently flaking it apart turns it into the perfect protein-packed topper for a Caesar salad. This one has a creamy buttermilk-and-yogurt dressing. Serve it with whole-wheat baguette.
Tuesday: Cheesy Spinach-&-Artichoke-Stuffed Spaghetti Squash
Fall is the season for roasted squash, and here we roast spaghetti squash and then stuff it with a delightfully cheesy spinach-artichoke mixture. If you want to save time, you can always microwave the squash instead, but don’t skip the step of popping it under the broiler before serving to melt and brown the cheese. Serve it with the rest of the baguette from Monday’s dinner.
Wednesday: 20-Minute Chickpea Soup
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
You’ll love curling up with a bowl of this easy, hearty chickpea soup that’s packed with sweet potatoes, tomatoes and spinach, all of which provide essential vitamins and nutrients. Sweet potatoes, in particular, contribute prebiotic fiber to feed the good bacteria in your gut. Stirring cream cheese into the soup gives it richness and body, while some tortilla strips on top add a little crunch.
Thursday: Ground Turkey Fajita Bowls
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood.
Dinners featuring grains, veggies and meat that can all be layered or arranged in a bowl can be super-satisfying, like this one that’s inspired by fajitas. To keep everything in one skillet, you’ll sauté the peppers, onions and corn first, then remove them and cook the turkey. Lots of spices, cilantro and lime juice add a punch of flavor. The turkey is an excellent source of lean protein, which supports healthy muscles, and the brown rice adds fiber to keep you feeling full longer.
Friday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
Photographer: Jennifer Causey, Food Stylist: Julian Hensarling, Prop Stylist: Christina Daley
The shaved Brussels sprouts in this creamy pasta dish make it perfect for fall. The Brussels sprouts, along with some frozen artichoke hearts, add gut-healthy fiber too. The chicken contributes plenty of protein to ensure that the dish is filling. But this dish isn’t just good for you, the creamy sauce makes it taste amazing too.
I wish you all a great week, and I hope you enjoy this dinner plan. If you try a recipe, remember to add a review.
