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Sunday is officially the first day of fall, and I don’t know about you, but I’m ready. I’m thinking colorful leaves, forest hikes, and apple picking. I’m also thinking about ways to spend less time in the kitchen and eat more nutritious meals during this busy season. This week’s dinners range from hearty stews to rich salads to comforting stuffed pumpkins, all of which can be made in under 30 minutes, meaning you’ll have time to enjoy more fall activities. All of the dinners also fit the nutritional criteria of the Mediterranean diet, an eating pattern that emphasizes eating plenty of fruits and vegetables, whole grains and beans, lean proteins and healthy fats to help you feel your best. So, let’s eat!
Weekly Plan
Sunday: Hearty chickpea and spinach stew
Monday: Beet salad with goat cheese and balsamic vinaigrette
Tuesday: Gnocchi with white beans and sun-dried tomatoes
Wednesday: Herb-flavored fish with wilted vegetables and mushrooms
Thursday: Spaghetti squash stuffed with cheesy spinach and artichokes
Friday: Chicken thighs with couscous and kale
Sunday: Hearty chickpea and spinach stew
Photographer: Victor Protacio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen
On fall Sundays, I love to make a big pot of soup or stew. This soup or stew is packed with protein and fiber, which will keep you full and improve your gut health. This soup is a hearty mix of chickpeas, ground turkey, vegetables, and seasonings. Slightly mashed chickpeas give the stew a rich flavor. Serve with a whole wheat baguette.
Monday: Beet salad with goat cheese and balsamic vinaigrette
Photographer: Rachel Marek, Food Stylist: Holly Dreesman, Prop Stylist: Adeline Evans
Beets have a polarizing effect due to their earthy taste, but if you prefer a milder flavor, try golden beets. But beets are great for you. They’re packed with fiber, vitamins, and antioxidants like betalains, which help reduce inflammation and lower the risk of cancer and heart disease. Add beets, tangy arugula, orange slices, and rotisserie chicken to complete the salad.
Tuesday: White bean and sun-dried tomato gnocchi
The spinach and sun-dried tomatoes in this simple skillet dinner provide vitamin C to support the immune system and vitamin K to keep bones strong. Beans add a dash of plant-based protein, and a dollop of heavy cream creates a smooth sauce that coats the gnocchi and holds all the ingredients together.
Wednesday: Herbed fish with greens and mushrooms
I’m always trying to eat more fish because I know it has a ton of health benefits, but I’ll be honest, sometimes fish can seem a bit boring compared to other proteins. But not this dish. Cod fillets seasoned with a Mediterranean herb mix are served with sautéed onions, mushrooms, kale and tomatoes. All you need is a small serving of brown rice on the side.
Thursday: Cheesy Spinach and Artichoke Spaghetti Squash
Many people think of spaghetti squash as a pasta substitute, but I appreciate the natural flavor of spaghetti squash. It’s a delicious vegetable that pairs well with many flavors. Here, I add baby spinach, artichokes, cream cheese, and Parmesan for a calcium-packed, creamy dish. Don’t forget to grill it with a golden cheese rind on top. Serve with whole wheat bread.
Friday: Chicken thighs with couscous and kale
This comforting bowl of cumin-flavored boneless chicken thighs in pearl couscous and kale broth is perfect for a cool fall evening. The chicken is packed with protein, making this dish very satisfying, while the kale is packed with vitamins and nutrients your body needs, including vitamin A for healthy eyes and calcium for healthy bones. Serve with a vibrant marinated cherry tomato salad on the side.
I hope you all have a great week, I hope you enjoy this dinner plan, if you try the recipes don’t forget to add a review!
