Quick Mediterranean-Diet Dinners (& Shopping List!)

Quick Mediterranean-Diet Dinners (Weekly Plan & Shopping List!)

Dinners made in 30 minutes or less to help you achieve your health goals!

Published on April 19, 2024

Reviewed by Dietitian

Your Weekly Plan

Sunday: Cheesy Asparagus Chicken Cutlets
Monday: Chickpeas alla Vodka
Tuesday: Crunchy Chicken & Mango Salad
Wednesday: Cheesy Ground Beef & Cauliflower Casserole
Thursday: Air-Fryer Stuffed Chiles with Pork
Friday: Skillet Salmon with Orzo & Green Pea Pesto

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Sunday: Cheesy Asparagus Chicken Cutlets

a recipe photo of the 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.

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Monday: Chickpeas alla Vodka

a recipe photo of the 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.

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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.

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Wednesday: Cheesy Ground Beef & Cauliflower Casserole

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.

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Thursday: Air-Fryer Stuffed Chiles with Pork

a recipe photo of the Air-Fryer Pork Chile Rellenos — 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!

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Friday: Skillet Salmon with Orzo & Green Pea Pesto

a recipe photo of the 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.

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