Cozy Mediterranean Diet Dinners You Can Make in 30 Minutes or Less (Weekly Plan & Shopping List!)

We’re in the midst of winter here in Boston. And it’s been so cold and windy recently, I haven’t wanted to leave the house. Plus, our days, while they’re gradually getting longer, are still pretty short, so by dinnertime it’s both cold and dark. And that kind of atmosphere leaves me wanting a dinner that’s both nourishing and comforting. That’s where these cozy Mediterranean diet dinners come in. They focus on whole grains, plants (like vegetables and legumes) and lean meats and fish, but they still have some sort of comfort food element that leaves me feeling warm and satisfied. Let’s cook away those winter blues—and improve our brain health, lower stress levels, promote heart health and more by filling our plates with foods that fit our Mediterranean diet guidelines and warm our bellies.

How We Create Meal Plans

Registered dietitians thoughtfully create EatingWell’s meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.

Your Weekly Plan

Sunday: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo
Monday: 20-Minute Creamy Mustard Chicken Thighs
Tuesday: Broccoli Melts
Wednesday: Creamy Spinach-Artichoke Salmon
Thursday: White Bean Enchilada Skillet
Friday: Creamy Fettuccine with Brussels Sprouts & Mushrooms

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: One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Does anything say comfort better than a one-pot dish of creamy beans and tender pasta? I don’t think so, especially when the beans and pasta are combined with a rich garlic-and-herb cheese sauce and some tangy sun-dried tomatoes. Handfuls of baby spinach and some fiber-rich artichokes ensure that the dish is as good for you as it is comforting.

Monday: 20-Minute Creamy Mustard Chicken Thighs

High-protein boneless, skinless chicken thighs get the comfort-food treatment in the form of a creamy Dijon mustard sauce. A thinly sliced onion and lots of capers ensure that the dish is super-flavorful. Serve it with some steam-in-the-bag green beans to add a serving of vegetables and meet our Mediterranean diet guidelines.

Tuesday: Broccoli Melts

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless

For a simple, healthy dinner that still feels cozy, a grilled cheese sandwich that’s packed with broccoli does the trick. You get the toasty bread and the gooey cheese, but you also get a serving of vegetables. Plus the combo of whole-wheat bread and broccoli packs ample fiber to support your gut health.

Wednesday: Creamy Spinach-Artichoke Salmon

Photographer / Brie Passano Styling / Annie Probst / Holly Raibikis

Salmon is well-known for the beneficial nutrients it contains, from omega-3 fatty acids to protein and vitamin D. But it probably isn’t the first thing that comes to mind when you’re planning a cozy dinner. All it needs, though, is a creamy spinach-artichoke sauce to make it hit the spot on a chilly evening. Serve it with some precooked brown rice.

Thursday: White Bean Enchilada Skillet

Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley

Enchiladas make an excellent comforting dinner. And when you don’t have to roll up the tortillas, as in this recipe where they are simply layered in a skillet, dinner is a snap. Here we use white beans and corn and a tangy green enchilada sauce. I’ll serve them with sliced avocado, a good source of healthy fat to include when following the Mediterranean diet.

Friday: Creamy Fettuccine with Brussels Sprouts & Mushrooms

I couldn’t plan a week of cozy meals without making pasta twice. This dish of whole-wheat fettuccine is packed with vegetables—4 cups each of mushrooms and Brussels sprouts! Brussels sprouts have benefits ranging from supporting gut health to lowering cancer risk. The pasta and veggies are tied together with a light, creamy sauce, making for a heartier version of pasta primavera.

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.

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