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Summer is here! As a foodie and nutritionist, one of the things I love most about this time of year is the abundance of delicious produce. The variety inspires me to include more vegetables in my meals. Eating lots of produce along with whole grains, lean protein, and healthy fats is a principle of the Mediterranean diet. Research has shown that the Mediterranean diet can reduce the risk of chronic diseases like type 2 diabetes and cardiovascular disease, increase lifespan, support cognitive function, and much more. While many people think the Mediterranean diet means only eating food from the country in the region, its principles can be applied to any cuisine, like the recipes in this week’s dinner plan. Let’s get started!
Weekly Plan
Sunday: Red Pepper, Chicken and Spinach Cast Iron Skillet Pizza
Monday: Asparagus, Leek and Ricotta Frittata
Tuesday: Grilled chicken tacos with coleslaw and lime cream
Wednesday: Creamy Lemon Orzo with Spinach and Snap Peas
Thursday: Coconut curry chicken cutlets
Friday: Shrimp Lettuce Wraps
Sunday: Cast Iron Skillet Pizza with Red Peppers, Chicken, and Spinach
Who knew you could make pizza in a cast iron skillet? You can! The great thing about this method is that the crust gets super crispy. And not only is this pizza delicious, it’s packed with beautiful color (and therefore nutrition) from the red peppers, spinach, and basil. You can roast your own peppers, but using canned peppers will save you a ton of time.
Monday: Asparagus, leek and ricotta frittata
I always think of frittatas and quiches as weekend brunch dishes, but every time I make them for dinner I’m so glad I did. Asparagus and leeks are not only beautiful to look at, they’re one of the best foods for improving gut health. Ricotta and crème fraîche add the perfect creaminess. I serve them with mixed greens tossed in a Meyer lemon vinaigrette.
Tuesday: Grilled chicken tacos with coleslaw and lime cream
Although today is Taco Tuesday, we think tacos are worth having any day of the week (and more than once!). The chili powder and charred flavor of the grilled chicken are a great combination, and the cabbage slaw on top adds a vibrant, crunchy texture. Before you start making the tacos, salt some cucumbers and make a cucumber vinegar salad. While the chicken is cooking, finish off the salad.
Wednesday: Creamy Lemon Orzo with Spinach and Snap Peas
Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Orzo looks like rice, but it’s actually a type of pasta. The combination of orzo, spinach, and snap peas provides a whopping 12 grams of fiber per serving. Finish off the meal with a simple yet flavorful Skillet Lemon Garlic Salmon.
Thursday: Coconut curry chicken cutlets
The main ingredient in this flavorful sauce is Thai curry paste, an aromatic blend of lemongrass, ginger, and chili peppers, which adds plenty of comforting flavor without adding any salt. While the chicken is simmering, make a buttery stir-fry of zucchini and onion with chives. These two vegetables are rich in lutein and zeaxanthin, antioxidant nutrients that support eye health.
Friday: Shrimp wrapped in lettuce
Photographer Victor Protacio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
One of my favorite things about summer The best thing about food is that it’s fresh and vibrant, and this recently published dinner does just that. Vegetables like red bell peppers, red onions, carrots, cilantro, and even lettuce provide a ton of nutrients that support your overall health. This recipe has a little bit of sambal oelek (a hot chili paste) in it, so adjust the amount to suit your taste. Easy fried rice pairs perfectly with these shrimp lettuce wraps.
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!
