Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
This week’s dinners feature recipes from cozy curries to cheesy pastas that showcase the versatility of the Mediterranean diet.
Dishes packed with protein, vegetables, whole grains and healthy fats all come together in one pan for easy cleanup.
Recipes on this list show that quick and easy meals can help you meet your nutritional needs.
It seems like every week, a new study highlights another health benefit of the Mediterranean diet. From supporting gut and brain health to promoting overall well-being, the flexible eating pattern has earned its place in the spotlight. Plus, with a focus on whole grains, beans, fruits and vegetables, healthy fats and lean proteins, it’s easy to adjust for your preferences and needs. This week’s dinners all align with the Mediterranean diet and can be made in one pot, so you can easily make healthy meals all week long. Let’s get cooking!
Your Weekly Plan
Sunday: Marry Me Chickpea Soup with Kale
Monday: Thai Red Curry with Cod & Sweet Potatoes
Tuesday: Creamy Garlic Chicken & Broccoli
Wednesday: BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
Thursday: Cheesy One-Pot Chicken-Broccoli Orzo
Friday: Creamy Garlic-Parmesan Butter Beans
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01 of 06
Sunday: Marry Me Chickpea Soup with Kale
Credit: Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This cozy soup features chickpeas, kale and sun-dried tomatoes in a rich, creamy broth. The sun-dried tomato oil and tomato paste give the vegetable broth a burst of flavor, and cream cheese and Parmesan cheese add richness. The chickpeas offer a nourishing boost of plant-based protein and gut health-supporting fiber. And kale adds more fiber and lots of antioxidants, which can help lower your risk of chronic diseases.
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02 of 06
Monday: Thai Red Curry with Cod & Sweet Potatoes
Credit: Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This dish calls for black cod, a fish that has a luxurious texture and lots of omega-3 fatty acids (you can also use salmon). Omega-3s can help improve your brain health as you age. The cod swims in a delicious broth of red curry paste and coconut milk, joined by fiber-rich sweet potatoes, which help support your gut health, and green peas, a source of heart-healthy protein.
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03 of 06
Tuesday: Creamy Garlic Chicken & Broccoli
Credit: Photographer: Alex Huang.
Here, tender chicken and crisp broccoli are coated in a luscious garlic-cream sauce, turning everyday staples into something special you’ll want to make again and again. The combination of protein and veggies makes it both nutritious and hearty. Plus, it all comes together in one pan, which makes cleanup a breeze. I’ll add a serving of quinoa on the side to round out the meal.
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04 of 06
Wednesday: BBQ Shrimp with Garlicky Kale & Parmesan-Herb Couscous
This recipe is ready in just 20 minutes, making it perfect for a quick, delicious weeknight meal. The combination of tangy BBQ-glazed shrimp, savory kale and cheesy couscous delivers bold flavor and balanced nutrition in every bite. Using whole-wheat couscous adds a boost of fiber, while shrimp adds healthy fats and protein, making it extra satisfying.
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05 of 06
Thursday: Cheesy One-Pot Chicken-Broccoli Orzo
Credit: Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Chicken, broccoli and pasta is a classic combo, and when you combine it all in one pot with three kinds of cheese, it becomes a home-run dinner. Chicken provides lean protein to help support muscle growth and maintenance, while broccoli contains compounds such as sulforaphane that can help reduce inflammation. Using whole-wheat orzo adds more fiber to the dish to support your digestion.
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06 of 06
Friday: Creamy Garlic-Parmesan Butter Beans
Credit: Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Simmering butter beans in broth with lots of garlic, cream cheese and Parmesan turns them into a flavor-packed, creamy stew-like dish. You’ll want to have a crusty whole-wheat baguette on hand to dip into your bowl. This comforting plant-based dinner comes together in just 25 minutes, and each serving offers 23 grams of protein and 9 grams of fiber.
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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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