These simple, healthy meals will keep you feeling great all week and save you extra steps in the kitchen.
Reviewed by Dietitian Maria Laura Haddad-Garcia
About This Plan
- This week’s dinner plan features recipes that are ready in 4 steps or less.
- The Mediterranean diet prioritizes grains, veggies, beans, lean proteins and healthy fats to support overall health.
- From a creamy bean skillet to a comforting chickpea soup, you’ll enjoy balanced meals all week.
What I like most about the Mediterranean diet is how customizable it is. Rather than focusing on specific foods or nutrient targets, it emphasizes food groups like vegetables, whole grains, legumes, lean proteins and healthy fats. These nutritious foods also bring plenty of health benefits, including supporting heart health, reducing inflammation and lowering dementia risk. This week’s recipes follow Mediterranean diet principles and come together in four steps or less, making it easier to get a nourishing dinner on the table without a lot of time or effort. Let’s dig in!
Your Weekly Plan
Sunday: Creamy Mushrooms & Butter Beans
Monday: Fish-Stick Tacos
Tuesday: Zucchini-Chicken Parmesan Casserole
Wednesday: 20-Minute Chickpea Soup
Thursday: Ground Turkey Fajita Bowls
Friday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
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01 of 06
Sunday: Creamy Mushrooms & Butter Beans
Creamy butter beans and savory mushrooms make this skillet feel like comfort food. I love starting the week with a plant-based dinner like this, and the beans add plenty of protein and fiber. The whole-wheat baguette on the side is perfect for scooping up all of the flavorful sauce.
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02 of 06
Monday: Fish-Stick Tacos
Tonight I’m putting the fish sticks in my freezer to good use with an especially easy taco night. They add plenty of protein and a crispy bite, and a tangy cabbage slaw brings freshness. I love how this recipe turns a convenient freezer staple into a dinner that feels much more fun than the effort it takes to make.
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03 of 06
Tuesday: Zucchini-Chicken Parmesan Casserole
Chicken Parmesan is always a favorite in my house, and this casserole brings zucchini into the mix for an extra serving of vegetables. I also love that it can be made ahead, which makes dinner that much easier after a long day. With tender chicken, plenty of cheese and a flavorful tomato sauce, it still delivers all the comfort of the classic.
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04 of 06
Wednesday: 20-Minute Chickpea Soup
You’ll love curling up with a bowl of this easy, hearty chickpea soup that’s packed with sweet potatoes, tomatoes and spinach, all of which are packed with essential vitamins and nutrients. Sweet potatoes, in particular, contribute prebiotic fiber to feed the good bacteria in your gut. Stirring cream cheese into the soup gives it richness and body, while some tortilla strips on top add a little crunch. I’ll add some plain strained Greek-style yogurt on top for extra creaminess and protein.
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05 of 06
Thursday: Ground Turkey Fajita Bowls
Dinners featuring grains, veggies and meat that can all be layered or arranged in a bowl can be super-satisfying, like this one that’s inspired by fajitas. To keep everything in one skillet, you’ll sauté the peppers, onions and corn first, then remove them and cook the turkey. Lots of spices, cilantro and lime juice add a punch of flavor. The turkey is an excellent source of lean protein, which supports healthy muscles, and the brown rice adds fiber to keep you feeling full longer.
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06 of 06
Friday: Creamy Chicken Pasta with Brussels Sprouts & Artichokes
The shaved Brussels sprouts in this creamy pasta dish make it perfect for fall. The Brussels sprouts, along with some frozen artichoke hearts, add gut-healthy fiber too. The chicken contributes plenty of protein to ensure that the dish is filling. But this dish isn’t just nutritious, the creamy sauce makes it taste amazing too.
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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.