Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
This week’s dinners feature recipes that all come together on a sheet pan.
Dishes packed with protein, whole grains, legumes, vegetables and healthy fats align with the Mediterranean diet.
From shrimp fried-rice to chicken fajita bowls, these recipes prove that a balanced diet can be full of variety.
I’m not a big fan of restrictive diets, especially those that cut out entire food groups. Research has shown they’re not effective, and you don’t need to cut out your favorite foods to eat well. In fact, one of the healthiest eating patterns around also happens to be one of the most flexible. Contrary to the name, the Mediterranean diet isn’t just limited to foods found in the Mediterranean region. I love that it focuses on general categories like whole grains, legumes, produce, healthy fats and protein, and lets you decide the specifics. It can apply to foods and flavors from any kind of cuisine, and these delicious and easy recipes are proof. From shrimp fried rice to chicken fajita bowls, these dishes are balanced, filling and tasty options for dinner this week. Not to mention, they all come together on a sheet pan for hands-off cooking and quick cleanup. Let’s dive in!
Your Weekly Plan
Sunday: Chicken Fajita Bowls
Monday: Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
Tuesday: Garlic Butter-Roasted Salmon with Potatoes & Asparagus
Wednesday: Chicken Thighs with Brussels Sprouts & Gnocchi
Thursday: Baked Feta with Bell Peppers & Chickpeas
Friday: Shrimp Fried Rice
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01 of 06
Sunday: Sheet-Pan Chicken Fajita Bowls
I love fajitas, but sometimes they can feel like a pain to make at home. Not with this recipe! In just 20 minutes, it’s on the table and ready to enjoy. The chicken adds a boost of protein to support your muscles, bones and more. Plus, black beans and vegetables contribute gut-healthy fiber. Together, these nutrients help make the dish super satisfying. I’ll serve it with brown rice for a hearty base and an extra fiber boost.
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02 of 06
Monday: Sheet-Pan Spiced Chickpeas & Sweet Potatoes with Herby Yogurt
Photographer: Brie Goldman Food Stylist: Lauren McAnelly Prop Stylist: Holly Raibikis
There are a lot of reasons to love beans: they’re fiber-rich, protein-packed and budget-friendly. Plus, they have a long shelf life, so they’re easy to keep on hand. If you ask me, many of us would benefit from eating more beans. In this recipe, chickpeas and sweet potatoes are tossed with warming spices and roasted until tender. A herby yogurt spread on the plate adds a tangy contrast and brings everything together.
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03 of 06
Tuesday: Garlic Butter–Roasted Salmon with Potatoes & Asparagus
Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Lydia Pursell
This dish comes together in just three steps and 10 minutes of active time, so I’ll have more time to focus on other things that I enjoy. Salmon is a potent source of anti-inflammatory omega-3 fatty acids—a type of unsaturated fat linked to better brain and heart health. Here, it’s paired with potatoes and asparagus and topped with a mouthwatering garlic-butter sauce for a tasty, balanced meal.
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04 of 06
Wednesday: Sheet-Pan Chicken Thighs with Brussels Sprouts & Gnocchi
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Maura Timmerman
If you’ve never tried roasting gnocchi on a sheet pan, this is your sign to give it a try. The gnocchi turn golden and crisp on the outside while the interior stays pillowy soft, as everything roasts together in the oven. Topping it with chicken thighs adds protein to help me stay satisfied all night long—even after my Wednesday night workout class.
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05 of 06
Thursday: Sheet-Pan Baked Feta with Bell Peppers & Chickpeas
Photographer: Brie Goldman, Food Stylist: Addelyn Evans, Prop Stylist: Gabriel Greco
This recipe borrows inspiration from the baked feta pasta trend that took social media by storm. Here, instead of pasta, the feta is paired with vegetables and chickpeas for a nourishing vegetarian main. And it couldn’t be easier to make, simply add everything to a sheet pan, bake and enjoy! I’ll serve it with a whole-wheat pita to scoop up every last bit.
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06 of 06
Friday: Sheet-Pan Shrimp Fried Rice
This fried rice is my perfect Friday dinner—it’s fast to make while still being super satisfying. Shrimp is another staple in my kitchen since it’s easy to keep in the freezer, cooks quickly and provides heart- and brain-supporting omega-3s. Roasting everything together—shrimp, vegetables and leftover rice (or microwaveable precooked rice)—allows me to enjoy the flavors I love in a more hands-off way. For a bright contrast, I’ll serve it with a side of mixed greens tossed in our Sesame Tamari Vinaigrette.
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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.
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