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

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 is officially the first day of fall. I don’t know about you, but I am ready for it! I’m thinking about colorful foliage, hikes in the woods and apple picking. I’m also thinking about how to spend less time in the kitchen and still have nourishing meals at this busier time of year. This week’s dinners, which range from a hearty stew to a robust salad to a cozy stuffed squash, can all be made in 30 minutes or less. This means there’s more time to enjoy all the activities fall has to offer. The dinners also all fit our nutrition parameters for the Mediterranean Diet, an eating pattern that focuses on filling your plate with fruits and vegetables, whole grains and beans and lean protein and healthy fats to help keep you feeling your best. Let’s dig in!

Your Weekly Plan

Sunday: Hearty Chickpea & Spinach Stew

Monday: Beet Salad with Goat Cheese & Balsamic Vinaigrette

Tuesday: White Bean & Sun-Dried Tomato Gnocchi

Wednesday: Herby Fish with Wilted Greens & Mushrooms

Thursday: Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

Friday: Chicken Thighs with Couscous & Kale

Sunday: Hearty Chickpea & Spinach Stew

Photographer: Victor Protasio, Food Stylist: Margaret Dickey, Prop Stylist: Claire Spollen

I love making a big pot of soup or stew on a fall Sunday. This one is full of protein and fiber to keep you feeling full and satisfied and to help improve your gut health. It’s a hearty mix of chickpeas, ground turkey, vegetables and seasonings. Mashing some of the chickpeas gives the stew body. Serve it with some whole-wheat baguette.

Monday: Beet Salad with Goat Cheese & Balsamic Vinaigrette

Photographer: Rachel Marek, Food stylist: Holly Dreesman, Prop stylist: Addelyn Evans

Beets can be polarizing because of their earthy flavor—try golden beets for a milder flavor—but they’re so good for you: They’re a great source of fiber, vitamins and antioxidants like betalains, which decrease inflammation and help reduce your risk for cancer and heart disease. I’ll add some rotisserie chicken to the mix of beets, peppery arugula and orange segments to round out the salad.

Tuesday: White Bean & Sun-Dried Tomato Gnocchi

Jacob Fox

The spinach and sun-dried tomatoes in this simple skillet dinner contribute vitamin C, which supports your immune system, and vitamin K, which helps keep your bones strong. The beans add plant-based protein, and a little heavy cream creates a silky sauce that coats the gnocchi and brings all the components together.

Wednesday: Herby Fish with Wilted Greens & Mushrooms

I’m always trying to eat more fish because I know it can lead to many health benefits, but if I’m being honest, sometimes I find it a little boring compared with other proteins. That’s not the case with this dish, where cod fillets are seasoned with Mediterranean Herb Mix and paired with sautéed onion, mushrooms, kale and tomato. A little brown rice on the side is all it needs.

Thursday: Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

Many people think of spaghetti squash as a replacement for pasta, but I appreciate spaghetti squash for what it is: a delicious vegetable that takes well to many different flavors. Here it’s transformed into a calcium-packed, creamy dish with baby spinach, artichokes, cream cheese and Parmesan. Don’t skip popping it under the broiler to get a golden-brown cheesy crust on top! Serve it with whole-grain bread.

Friday: Chicken Thighs with Couscous & Kale

This cozy bowl of cumin-spiced boneless chicken thighs in a brothy mixture of pearl couscous and kale is the perfect thing to dip into on a cool fall evening. The chicken offers lots of protein to ensure that the dish is filling while the kale is packed with vitamins and nutrients your body needs, like vitamin A for eye health and calcium for bone health. Serve it with our bright Marinated Cherry Tomato Salad on the side.

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.

Source link