Meal Plans ThePrep Quick Mediterranean-Diet Dinners (Weekly Plan & Shopping List!) Dinners made in 30 minutes or less to help you achieve your health goals! By Maria Laura Haddad-Garcia Maria Laura Haddad-Garcia Maria Laura is EatingWell's senior nutrition & news editor. As part of the nutrition team, she edits and assigns nutrition-related content and provides nutrition reviews for articles. Maria Laura is a trained dietitian, almond butter lover and food enthusiast with over seven years of experience in nutrition counseling. EatingWell's Editorial Guidelines Published on April 19, 2024 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Trending Videos Close this video player The Mediterranean diet is one of the healthiest eating patterns. What I love about it is that, unlike other diets with strict rules about what not to eat, it focuses on incorporating delicious foods that support your health. This eating pattern encourages you to eat plenty of veggies, whole grains, unsaturated fats and lean proteins. Even more so, nothing is off-limits, so you can still enjoy your favorite foods, making it a more positive approach to healthy eating than fad diets. This week’s dinners align with the principles of this eating pattern. Plus, they are made in 30 minutes or less to make healthy dinners easy for you. Let’s dive in! Your Weekly Plan Sunday: Cheesy Asparagus Chicken Cutlets Monday: Chickpeas alla Vodka Tuesday: Crunchy Chicken & Mango Salad Wednesday: Cheesy Ground Beef & Cauliflower CasseroleThursday: Air-Fryer Stuffed Chiles with Pork Friday: Skillet Salmon with Orzo & Green Pea Pesto Get the Shopping List Sunday: Cheesy Asparagus Chicken Cutlets Photographer: Greg Dupree, Prop Stylist: Shell Royster, Food Stylist: Emily Hall This chicken recipe perfectly combines efficiency with coziness. It’s full of cheesy goodness and uses quick-cooking chicken cutlets to keep the total cook time to 30 minutes. Plus, it features one of my favorite spring vegetables—asparagus. This veggie bolsters your health by supporting healthy blood pressure and cognitive functions. I’ll serve it over brown rice for a complete meal. Get the Recipe Monday: Chickpeas alla Vodka Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser While the Mediterranean diet isn’t exactly the same as a vegetarian diet, it does encourage plenty of plant-based meals, and this one is just that. Chickpeas are the star of this recipe, providing lots of fiber and protein to help you feel satisfied. This recipe calls for a toasted baguette, which is perfect for scooping the delicious sauce. Get the Recipe Tuesday: Crunchy Chicken & Mango Salad It’s getting warmer here in Austin, and a fresh salad is a tasty way to cool down. I’ve made it a habit to pick up a rotisserie chicken weekly—that way, I always have cooked chicken on hand to save time when making dinner. My favorite feature of this salad is its crunchy texture, from the sugar snap peas and napa cabbage. To complete the meal, I’ll serve it with toasted whole-wheat naan. Get the Recipe Wednesday: Cheesy Ground Beef & Cauliflower Casserole Photographer: Brie Goldman, Food Stylist: Holly Dreesman, Prop Stylist: Gabriel Greco This veggie-packed meal makes six servings, so for a family of two, we’ll have plenty of leftovers for lunch. Contrary to popular belief, red meat, like lean ground beef, can be part of the Mediterranean diet. Red meat is naturally high in vitamin B12 and iron, two essential nutrients your body needs to function properly. Get the Recipe Thursday: Air-Fryer Stuffed Chiles with Pork Photographer: Brie Passano, Food Stylist: Greg Luna This recipe reminds me of a dish my grandma used to make, so I’m excited to try it out this week. While the stuffed chiles finish in the air fryer, I’ll toss mixed greens with Honey-Paprika-Lime Dressing to serve alongside. I like making salads with dark leafy greens like arugula, spinach, kale and collard greens for an anti-inflammatory boost! Get the Recipe Friday: Skillet Salmon with Orzo & Green Pea Pesto Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Gabriel Greco This salmon recipe comes together in one skillet and features orzo—one of my favorite types of pasta. Salmon helps lower chronic inflammation thanks to its high omega-3 fatty acid content. The green pea pesto adds a lovely flavor and delivers additional protein and fiber. Get the Recipe Was this page helpful? Thanks for your feedback! Tell us why! Other Submit