Next Week's Meal Plan

A Week of Fall-Inspired Mediterranean Diet Dinners

published Oct 5, 2019
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Credit: From Left to Right: Joe Lingeman, Shelly Westerhausen, Joe Lingeman, Ghazalle Badiozamani, Joe Lingeman

Welcome to Next Week’s Meal Plan! Meal planning isn’t always easy — especially if you’re just getting started. But I’m a firm believer that it’s the secret to stress-free weeknight dinners. I want to help you find inspiration and ease some of the pain points that come with getting dinner on the table night after night, whether you’re cooking for one or a family of eight. Every week, I’ll be sharing a new meal plan solution specifically customized for you from reader requests or from a guest contributor.

This week we’re going all in with meals that embrace fall favorites every night of the week and meet the guidelines of the Mediterranean diet. Unlike a diet in the traditional sense, the Mediterranean diet is more a set of general healthy eating guidelines that focuses on filling your plate with plant-based foods and healthy fats. And while it doesn’t completely restrict that glass of wine or bar of chocolate, it does suggest keeping them to a minimum.

See Other Mediterranean Diet Meal Plans

Credit: Joe Lingeman

Monday: 20-Minute Pumpkin Soup

This soup checks all the boxes! It provides just the kind of comfort that Mondays call for and it’s a breeze to pull together. While the soup simmers, mix together a simple arugula salad to round out dinner, and your whole meal is done!

Tuesday: Sweet Potato Quinoa Bowls

This recipe is easily adjustable to what you have on hand. For instance, instead of the sweet potatoes, I’m going to use a small butternut squash that arrived in my CSA delivery this week. And to make dinner a faster affair I’ll get a head start during my weekend meal prep session by cooking the quinoa, making the pesto, and prepping the kale for Tuesday and Wednesday night’s dinners. The leftovers will give me lunch for later in the week.

Credit: Joe Lingeman

Wednesday: Parmesan Chicken and Kale Sauté

Even though this one-skillet dinner calls for a splash of wine and some Parm, greens and lean protein are the core of the meal, keeping it right in line with the Mediterranean diet.

Thursday: Quick and Easy Roasted Veggie Salad

Here, the vegetables can be roasted a couple days in advance, but I prefer cooking them right before eating. The warm vegetables make this salad feel a little more special and more satisfying. I’ll also use delicate arugula in place of baby kale, which wilts nicely when tossed with the warm vegetables.

Credit: Joe Lingeman/Kitchn; Food Stylist: CC Buckley/Kitchn

Friday: Broiled Salmon with Lemon, Mustard, and Herbs

Salmon is a Mediterranean diet mainstay. When cooked under the broiler, it cooks quickly, so this dish comes together lightning-fast.

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