By now you’ve probably heard of the Mediterranean diet. More a way of eating than a strict diet since it’s flexible and customizable, it focuses on prioritizing fruits and vegetables, whole grains, healthy fats and lean meats. Those who follow a Mediterranean diet may benefit from improved heart health, lower cholesterol, better focus, less stress and more. This week’s recipes all follow the tenets of the Mediterranean diet, plus they’re all cooked in a single skillet, which means less cleanup. As we head into the end of the year, when our attention is pulled every which way, many of us could benefit from streamlining dinnertime. I hope you appreciate the ease as much as I do.
Your Weekly Plan
Sunday: Orange Chicken & Broccoli Skillet
Monday: Salmon with Sun-Dried Tomato Cream Sauce
Tuesday: Ground Beef & Potatoes Skillet
Wednesday: Garlic-Lime Pork with Farro & Spinach
Thursday: Cauliflower & Kale Frittata
Friday: Creamy Spinach & Artichoke Chicken Skillet
Our column, ThePrep, has everything you’ll need to make dinner planning and grocery shopping as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and adjust them as you see fit. Sign up to get a dinner plan delivered to your inbox every Saturday!
Sunday: Orange Chicken & Broccoli Skillet
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
I love crispy chicken thighs, and when you pair them with nutty brown rice, tender-crisp broccoli and a sweet-savory orange glaze, you get a winning dinner combination. The chicken thighs hold up better to high-heat cooking than leaner chicken breasts, so they’ll still be juicy when the whole dish is finished, plus they pack lots of protein to keep you feeling satisfied and energized.
Monday: Salmon with Sun-Dried Tomato Cream Sauce
Jamie Vespa
I’m not the biggest fan of salmon, but I am a fan of its health benefits (thanks to nutrients like omega-3 fatty acids and lean protein), so I am always looking for ways to prepare it that will make it more appealing to me. This recipe delivers, with a creamy sauce flavored with sun-dried tomatoes and shallots. It’s a perfect match for the nicely browned, roasted salmon. Serve with steam-in-the-bag green beans to add a serving of vegetables.
Tuesday: Ground Beef & Potatoes Skillet
There is something about a colorful dinner, especially on a chilly evening, that draws me in. It’s like I feel more vibrant when I’m eating something more vibrant. Enter this skillet dinner that starts with lean ground beef and potatoes and gets loaded with vegetables, like bell peppers, kale and tomatoes. And it doesn’t just look (and taste!) good—it’s loaded with vitamins and protein too.
Wednesday: Garlic-Lime Pork with Farro & Spinach
If pressed to choose a favorite whole grain, I’d have to say farro. I love its nutty flavor and hearty texture, plus it’s packed with fiber and antioxidants. It’s not the quickest-cooking grain, though, so this weeknight dinner calls for cooked farro to save time (look for microwaveable pouches near the rice). It’s heated in a peanut butter-lime sauce and tossed with spinach to make a flavorful side for sautéed pork chops.
Thursday: Cauliflower & Kale Frittata
Sometimes a frittata is just what you need for an easy dinner. This one has lots of high-fiber, low-carb cauliflower and generous handfuls of kale, plus onion, garlic, thyme and smoked paprika for flavor. The eggs and some crumbled goat cheese ensure that it has plenty of protein too. Serve it with sliced whole-wheat baguette.
Friday: Creamy Spinach & Artichoke Chicken Skillet
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
Isn’t it so much fun to take something like a favorite dip and transform it into a dinner? That’s what we did here, using the components of spinach-artichoke dip to make a creamy sauce for quick-cooking chicken cutlets. Spinach is full of nutrients like vitamin A and antioxidants, and the artichoke hearts contribute gut-healthy fiber, so this is a dip-inspired dinner that can help you feel your best. Serve it with the rest of Thursday’s whole-wheat baguette.
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.