You’ve probably heard of the Mediterranean diet. Flexible and customizable, it’s less of a strict diet and more about prioritizing fruits and vegetables, whole grains, healthy fats, and lean meats. People who follow a Mediterranean diet may experience benefits such as improved heart health, lower cholesterol, improved concentration, and reduced stress. All of this week’s recipes follow the principles of the Mediterranean diet, plus they’re all prepared in one skillet, so there’s less washing up. As we approach the end of the year and attention is focused in all directions, many of us may benefit from streamlining our dinner time. I hope you find this easy to use as much as I do.
weekly plan
Sunday: orange chicken and broccoli skillet
Monday: Salmon with dried tomato cream sauce
Tuesday: ground beef and potato skillet
Wednesday: Garlic lime pork with farro and spinach
Thursday: cauliflower and kale frittata
Friday: Creamy spinach and artichoke chicken skillet
Our column, ThePrep, has everything you need to make dinner planning and grocery shopping as easy as possible. Nutritional needs vary from person to person. Use these dinner plans as inspiration and adjust as needed. Sign up to have dinner plans delivered to your inbox every Saturday.
Sunday: Orange chicken and broccoli skillet
Photographer: Greg Dupree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
I love crunchy chicken thighs, and when paired with nutty brown rice, tender, crunchy broccoli, and a sweet and savory orange glaze, it’s a perfect dinner combination. Chicken thighs can withstand higher temperatures than lean chicken breasts, so they stay juicy even after you’ve finished the entire meal, and their protein content keeps you full and energized.
Monday: Salmon with sun-dried tomato cream sauce
jamie vespa
Although I’m not a huge fan of salmon, I love its health benefits (thanks to nutrients like omega-3 fatty acids and lean protein), so I’m always looking for ways to cook salmon that make it more appealing. Masu. To me. This recipe is served with a creamy sauce flavored with sun-dried tomatoes and shallots. It goes perfectly with grilled salmon. Steam the green beans in a bag, add vegetables and enjoy.
Tuesday: Ground beef and potato skillet
There’s something about a colorful dinner, especially on a chilly night, that draws me to it. I seem to feel more energized when I’m eating something more energizing. Have a skillet dinner that starts with lean ground beef and potatoes and is loaded with vegetables like peppers, kale, and tomatoes. Not only does it look (and taste!) good, but it’s also packed with vitamins and protein.
Wednesday: Garlic lime pork with farro & spinach
If I had to choose my favorite whole grain, I would have to say farro. I love the nutty flavor and hearty texture, plus it’s packed with fiber and antioxidants. However, it’s not the quickest-cooking grain, so this weeknight dinner calls for pre-cooked farro to save time (look for a microwave-safe pouch near the rice). Heat it in a peanut butter and lime sauce and toss with spinach for a flavorful garnish to sautéed pork chops.
Thursday: Cauliflower and kale frittata
Sometimes you just need a frittata for a quick dinner. It’s loaded with fiber-rich, low-carb cauliflower and plenty of kale, plus onions, garlic, thyme, and smoked paprika for flavor. Using eggs and crumbled goat cheese is also a good source of protein. Serve with sliced whole wheat baguette.
Friday: Creamy Spinach and Artichoke Chicken Skillet
Photographer: Jen Causey, Food Stylist: Emily Neighbors-Hall, Prop Stylist: Julia Bayless
Isn’t it so fun to transform your favorite dips and more into dinner? That’s what we did here. I used ingredients from Spinach and Artichoke Dip to create a creamy sauce for quick chicken cutlets. Spinach is packed with nutrients like vitamin A and antioxidants, and artichoke hearts contain gut-healthy fiber for a dip-inspired dinner that will make you feel great. . Serve with leftover whole wheat baguette from Thursday.
I hope you all have a great week and enjoy this dinner plan. If you try the recipe, don’t forget to add a review.
