Each dinner in this plan follows the principles of the Mediterranean diet to help support heart health, reduce the risk of chronic diseases and more.Seasonal staples like tomatoes, zucchini, basil and corn take center stage, offering peak flavor and maximum nutritional value.Designed for quick weeknight cooking, these meals are perfect for busy summer evenings when you’d rather be enjoying the sunshine than standing over a stove.
It’s midsummer and I’m all about filling my plate with tomatoes, corn and squash right now. And the great thing is that vegetables are a big component of the Mediterranean diet. Add some whole grains, lean meats and legumes, and you’re well on your way to following this healthy eating pattern. The Mediterranean diet can help you reduce your risk of heart disease, diabetes, certain cancers and more. This week’s dinners all adhere to this eating pattern and can be on the table in 25 minutes or less—perfect summer dinners, if you ask me. Let’s dive in!
Your Weekly Plan
Sunday: High-Protein Pasta Salad
Monday: Charred Shrimp, Pesto & Quinoa Bowls
Tuesday: Creamy Skillet Chicken with Corn, Tomato & Basil
Wednesday: Simple Grilled Salmon & Vegetables
Thursday: Marry Me Chicken Salad Sandwich
Friday: Broiled Cod with Tomatoes & Herbed Mayo
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: High-Protein Pasta Salad
Photographer: Robby Lozano, Food Stylist: Julian Hensarling, Prop Stylist: Josh Hoggle
Summer is the season for pasta salad, and this one is packed with satisfying protein because it’s made with chickpea rotini, canned chickpeas and mozzarella pearls. It’s also a great dish to bring to summer barbecues.
Monday: Charred Shrimp, Pesto & Quinoa Bowls
A quick dressing made from pesto, olive oil and balsamic vinegar tops these hearty bowls of arugula, quinoa and charred shrimp. Cherry tomatoes add a little color and lycopene, a nutrient that helps protect against heart disease, while avocado contributes heart-healthy fat.
Tuesday: Creamy Skillet Chicken with Corn, Tomato & Basil
Jacob Fox
This combination of chicken, corn, tomatoes and basil all nestled in a creamy sauce is summer in a skillet. Lean chicken breasts mean this dinner is packed with protein. And corn contains insoluble fiber, which feeds the good bacteria in your gut. Serve it with precooked brown rice for even more fiber to ensure the meal is satisfying.
Wednesday: Simple Grilled Salmon & Vegetables
Cooking salmon, zucchini, bell peppers and red onion on the grill means dinner comes together quickly and is easy to clean up after. Zucchini contains carotenoids that can help protect your skin against UV rays and help support healthy aging. Serve a whole-wheat baguette alongside to complete the meal.
Thursday: Marry Me Chicken Salad Sandwich
Photographer: Stacy Allen, Food Stylist: Chelsea Zimmer, Prop Stylist: Christina Daley
The chicken salad features the bold “marry me” flavors we’ve all come to love. Along with the requisite sun-dried tomatoes, the creamy chicken salad is seasoned with Parmesan cheese and a touch of zesty Dijon mustard. The chicken salad keeps for a few days, so you could make a larger batch to have for lunch, too.
Friday: Broiled Cod with Tomatoes & Herbed Mayo
Brie Passano
This one-pan dinner stars cod topped with seasoned mayonnaise and slices of tomatoes. Cod is an excellent source of protein and can help improve your heart and brain health. Serve it with precooked farro to meet our Mediterranean diet nutrition parameters.
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.