The Mediterranean diet is adored by specialists, and with good reason. In contrast to some restrictive dietary schemes, the Mediterranean diet permits meal customization so long as each meal remains rich in nutritious components, including olive oil, whole cereals, lean or plant-based protein, and an abundance of fruits and vegetables.
These are the primary components of these nutritious entrees; for an added touch of flavor, we’ve incorporated nutrient-dense anti-inflammatory foods such as avocado, salmon, and legumes. Our Avocado Tuna Salad and Vegetarian Chopped Power Salad with Creamy Cilantro Dressing are two recipes that will assist you in preparing a nutritious and delectable evening meal.
1. Chicken & Spinach Skillet Pasta with Lemon & Parmesan
For a one-bowl entrée, combine lean chicken breast and sautéed spinach in this garlicky, lemony one-pan pasta that is ideal when garnished with a touch of Parmesan. Regardless, it is a straightforward and expedient weeknight meal that my family and I co-conceived and jotted down on a small recipe card over a decade ago. To this day, it continues to be a staple in my weekly dinner routine. It is an easy entrée that the entire family will enjoy.
2. Mediterranean Chickpea Quinoa Bowl
Quinoa and legumes provide an abundance of plant-based protein in this vegetarian grain bowl. Prepare a large quantity of these Mediterranean dishes and place them in airtight containers for convenient, nutritious sandwiches throughout the week. Store in a refrigerator.
3. Vegan Coconut Chickpea Curry
To expedite the preparation of this vegan curry in 20 minutes, supply the salad bar at your grocery store with precut vegetables. To complete and savor the meal, arrange it on prepared brown rice. When purchasing simmer sauce, search for one that contains 400 mg of sodium or less, and if you wish to maintain a vegan diet, examine the ingredient lists of cream or fish sauce. At the conclusion, add a few dashes of your preferred chili sauce if you enjoy a spicy kick.
4. Charred Shrimp, Pesto & Quinoa Bowls
These shrimp, pesto, and quinoa dishes are palatable, nutritious, aesthetically pleasing, and require an assembly time of no more than thirty minutes. Put simply, they are the epitome of effortless weeknight fare. Please do not hesitate to incorporate further vegetables or substitute shrimp with chicken, steak, tofu, or edamame.
5. Vegetarian Chopped Power Salad with Creamy Cilantro Dressing
When combined with creaminess, cilantro imparts both color and flavor. Consider this nutritious salad a dinner or brunch option.
6. Spinach & Feta Scrambled Egg Pitas
Frozen chopped spinach and crumbled feta provide the expediency required to prepare this meatless entrée in a mere 15 minutes. We have infused the whole-wheat pita with a delectable splash of sun-dried tomato tapenade prior to arranging the scrambled eggs inside. Basil pesto or sun-dried tomato pesto will suffice in its place.
7. Avocado Tuna Salad
This simple avocado tuna salad uses a can of tuna to be elevated. Smooth avocado contributes a creamy quality that is balanced by the acidic taste of lemon and the pungent impact of feta cheese. Cucumber and romaine cores provide a refreshing crunch.
8. 20-Minute Balsamic Mushroom & Spinach Pasta
Mushrooms impart a tremendous savoryness to this 20-minute vegetarian pasta dish, while the natural sweetness of balsamic vinegar, basil, and pistachios enlivens this speedy, nutritious vegetarian supper.
9. Quinoa-Black Bean Salad
Appetize this quinoa and black bean salad as a side dish to grilled chicken or sirloin, or as a delectable and speedy vegetarian main dish. Additionally, remember the remainder! They make a convenient portable picnic.
10. Quinoa Chili with Sweet Potatoes
This hearty vegetarian quinoa chili with sweet potatoes is seasoned with green and poblanos for a moderate kick. Garlic, chile powder, and cumin comprise the traditional chili flavor.
11. Salmon Rice Bowl
In just 25 minutes, you can prepare a scrumptious and amiable meal using a limited number of nutritious components, such as instant brown rice, heart-healthy salmon, and an abundance of crisp vegetables. Trying to reduce your carb intake? Consider substituting cauliflower raked in rice for the brown rice.
12. Pesto Chicken Quinoa Bowls
This bowl of pesto chicken quinoa is brimming with Italian spice blend and basil pesto, with a touch of red pepper adding a hint of flavor. If one prefers the flavor profile, an alternative ingredient that can be utilized instead of quinoa is orzo.
13. Vegan Superfood Grain Bowls
Several convenience-food shortcuts—including precooked beets, prewashed baby kale, and microwavable quinoa—contribute to the 15-minute preparation time of this nutrient-dense grain bowl. These should be pre-packed for busy evenings when easy-to-prepare lunches or dinners are required.
14. Mediterranean Tuna-Spinach Salad
The tuna salad is enhanced by the addition of feta, olives, and a tahini vinaigrette. This salad, which is served atop baby spinach, is an ideal and effortless option for a midday or evening meal.
15. Hearty Chickpea & Spinach Stew
This gratifying stew can be assembled in an instant. The broth is given substance by mashed chickpeas, and tomato purée imparts a savory flavor without excessive sodium. In the produce section, search for chopped fresh carrot and onion or a soup starter mix to simplify preparation.
16. Roasted Salmon with Smoky Chickpeas & Greens
This nutritious salmon entrée includes an assortment of leafy greens and green dressing. Consuming at least six portions of dark leafy greens per week can aid in maintaining optimal cognitive function. Presently, the Test Kitchen’s preferred technique for enhancing a can of chickpeas is to season them with seasonings and broil them until they become crisp.
17. Green Veggie Bowl with Chicken & Lemon-Tahini Dressing
To prepare this nutritious 30-minute entrée, roast the vegetables until al dente, or just done, similar to how you would pasta. If time permits, increase the quantity of lemon-tahini dressing by a factor of two or three and utilize it as a spurious salad dressing or marinade for steak or seafood.
18. Green Goddess Salad with Chickpeas
This salad recipe features chickpeas, cucumber, Swiss cheese, and tomato, and a nutritious green goddess dressing composed of avocado, buttermilk, and seasonings. The additional vinaigrette tastes great when paired with grilled vegetables.
19. Stuffed Sweet Potato with Hummus Dressing
This five-ingredient supper for one featuring stuffed sweet potatoes, black beans, kale, and hummus dressing is both hearty and easy to prepare.
20. Black Bean-Quinoa Bowl
This dish of black beans and quinoa contains many of the customary components of a taco salad, with the exception of the fried bowl. In addition to pico de gallo, avocado, and fresh cilantro, we have drizzled a simple hummus vinaigrette over it.