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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!
Summer is here! And as a food lover and dietitian, one of the things I like most about this time of year is the abundance of delicious produce. The sheer variety inspires me to incorporate more veggies into my meals. Eating more produce, along with whole grains, lean proteins and healthy fats are principles of the Mediterranean diet. Research has shown that it can help reduce our risk of chronic diseases, such as type 2 diabetes and cardiovascular disease, increase longevity, support our cognitive function and much more. While many folks think that following the Mediterranean diet means eating dishes only from countries in that region, its principles can be applied to any cuisine—like the recipes in this week’s dinner plan. Let’s dive in!
Your Weekly Plan
Sunday: Cast-Iron Skillet Pizza with Red Peppers, Chicken & Spinach
Monday: Frittata with Asparagus, Leek & Ricotta
Tuesday: Grilled Chicken Tacos with Slaw & Lime Crema
Wednesday: Creamy Lemon Orzo with Spinach & Snap Peas
Thursday: Coconut-Curry Chicken Cutlets
Friday: Shrimp Lettuce Wraps
Sunday: Cast-Iron Skillet Pizza with Red Peppers, Chicken & Spinach
Who knew you could make pizza in a cast-iron skillet? Well, yes, you can! The great thing about this method is that your crust will be extra crispy. And this pizza is not only delicious but also full of beautiful colors (and thus, nutrients) from red pepper, spinach and basil. While I could roast the bell peppers myself, turning to jarred saves me tons of time.
Monday: Frittata with Asparagus, Leek & Ricotta
I always think of frittatas and quiches as weekend brunch dishes, but every time I make one for dinner, I’m glad I did! The asparagus and leeks not only make it visually appealing but are among the best foods to help improve your gut health. And the ricotta cheese and crème fraîche add the perfect creaminess. I’ll toss mixed greens with a Meyer Lemon Vinaigrette to serve alongside.
Tuesday: Grilled Chicken Tacos with Slaw & Lime Crem
While it is Taco Tuesday, I think that tacos are worth having any day of the week (and more than once!). The combination of chili powder and charred flavor from grilling the chicken is delightful. Plus, topping them off with cabbage slaw adds a bright and crunchy touch. Before I start on the tacos, I’ll salt the cucumbers for this Cucumber Vinegar Salad. Then, while the chicken is cooking, I’ll finish the salad.
Wednesday: Creamy Lemon Orzo with Spinach & Snap Peas
Photographer: Jen Causey, Food Stylist: Ruth Blackburn
Although orzo looks like rice, it’s actually a type of pasta. The combination of orzo, spinach and snap peas delivers a whopping 12 grams of fiber per serving. To round out the meal, I’ll serve it with a simple but flavorful Skillet Lemon-Garlic Salmon.
Thursday: Coconut-Curry Chicken Cutlets
A key ingredient in the flavor-packed sauce is the Thai curry paste—an aromatic blend of lemongrass, ginger and chile pepper. Using it adds lots of lovely and cozy flavors without the need for additional sodium. While the chicken simmers away, I have time to make Sautéed Zucchini & Onions with Chive Butter. These two veggies are rich in lutein and zeaxanthin, antioxidant nutrients that support your eye health.
Friday: Shrimp Lettuce Wraps
Photographer Victor Protasio, Food Stylist Julian Hensarling, Prop Stylist Tucker Vines
One thing I love about summer dishes is how fresh and vibrant they are. And this recently published dinner delivers just that! Veggies like red bell peppers, red onions, carrots, cilantro and even lettuce provide many nutrients that support your overall health. This recipe has a bit of a kick from the sambal oelek (spicy chile paste), so feel free to adjust the portion based on your preferences. Easy Fried Rice pairs perfectly with these shrimp lettuce wraps.
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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