Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
This week’s plan is full of quick dinners featuring fresh, colorful produce.
Each meal has veggies, lean protein, healthy fats and whole grains—staples of the Mediterranean diet.
These easy recipes help make weeknight cooking simple, balanced and tasty.
I love meals that are packed with flavor but don’t require spending hours in the kitchen. This week’s lineup delivers dinners that can be made with just 30 minutes of active time or less while following the principles of the Mediterranean diet. One of my favorite things about this eating pattern is its flexibility. While it’s often associated with flavors of the Mediterranean region, its foundation—vegetables, lean proteins, healthy fats, legumes and whole grains—can be applied to dishes from all over the world. These quick recipes showcase that versatility while making it easy to get a balanced and satisfying meal on the table. Let’s get cooking!
Your Weekly Plan
Sunday: Cheesy Chicken, Tomato & Broccoli CasseroleMonday: Chickpea, Cabbage & Cucumber SaladTuesday:Soy-Ginger Salmon & Sesame Cabbage SlawWednesday:Thai Yellow Chicken Thigh CurryThursday:Cucumber, Avocado, Tomato & Goat Cheese SandwichFriday:Skillet Shrimp with Rice & Peas
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Sunday: Cheesy Chicken, Tomato & Broccoli Casserole
Credit: Photographer: Stacy Allen.
This casserole delivers plenty of comfort while keeping things quick and easy. It requires just 15 minutes of active time and combines vegetables, lean protein and grains in one satisfying dish. Tender chicken, juicy tomatoes and earthy broccoli come together beneath a cheesy topping for a cozy dinner that makes the most of seasonal veggies. Plus, leftovers reheat beautifully for lunch the next day.
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Monday: Chickpea, Cabbage & Cucumber Salad
Credit: Photographer: Robby Lozano, Food Stylist: Lauren Odum, Prop Stylist: Josh Hoggle.
When I need a meal that’s both fresh and filling, a hearty salad is often the answer. This one brings together hearty chickpeas with crunchy cabbage and cucumber for a balanced, fiber-rich meal. I’ll serve it with pita chips to add texture and make dinner feel a little more substantial.
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Tuesday: Soy-Ginger Salmon & Sesame Cabbage Slaw
Credit: Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
Salmon is one of my favorite proteins to keep on my weekly menu because it’s rich in heart-healthy omega-3 fatty acids. Here, the sweet-savory soy-ginger glaze pairs perfectly with crisp sesame cabbage slaw. A side of rice rounds out the meal and soaks up any extra sauce.
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Wednesday: Thai Yellow Chicken Thigh Curry
This easy curry showcases protein-packed chicken and antioxidant-rich veggies simmered in a creamy coconut sauce. Yellow curry paste brings warm, aromatic flavor, while fish sauce, lime and fresh cilantro add brightness and depth. Served over fluffy rice and finished with crunchy peanuts, this restaurant-worthy dinner is a great example of how the Mediterranean diet principles can work with flavors from all kinds of cuisines
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Thursday: Cucumber, Avocado, Tomato & Goat Cheese Sandwich
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley.
This sandwich is an easy no-cook dinner with fresh flavors. Creamy avocado and tangy goat cheese complement the crisp cucumber and juicy tomato, creating a satisfying meatless main. I’ll serve each sandwich with a peach for something sweet alongside the meal.
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Friday: Skillet Shrimp with Rice & Peas
Credit: Jennifer Causey
I’m ending the week with a seafood dinner that’s easy enough for a busy Friday night while still aligning with the Mediterranean diet. The shrimp cook quickly alongside rice and peas for a simple, flavor-packed meal. To add freshness, I’ll serve it with mixed greens tossed in a bright Herb Vinaigrette—a great way to use some of the herbs growing in my garden.
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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Dining and Cooking