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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 upto get a dinner plan delivered to your inbox every Saturday!The Mediterranean dietisn’t so much a traditional diet as it is flexible guidance about how to eat in a nourishing way. Instead of being restrictive, it encourages you tofill your platewith a variety of whole grains, beans, fruits, vegetables, lean proteins and healthy fats—all things I love to eat. While I find it easy to incorporate the principles of the Mediterranean diet into my meals year-round, it’s even easier for me during the summer months when my garden is loaded up with zucchini, tomatoes and other vegetables. So this week’s dinner plan focuses on light, bright summer meals. And they can all be made in just one skillet to keep cooking and cleaning streamlined.Your Weekly PlanSunday:Scallops & Cherry Tomatoes with Caper-Butter SauceMonday:Vegan Coconut Chickpea CurryTuesday:One-Pan Chicken with Basil-Anchovy Butter & Shishito PeppersWednesday:Mozzarella, Basil & Zucchini FrittataThursday:Salmon with Roasted Red Pepper Quinoa SaladFriday:Skillet Chicken with Orzo & TomatoesGet the 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 upto get a dinner plan delivered to your inbox every Saturday!
The Mediterranean dietisn’t so much a traditional diet as it is flexible guidance about how to eat in a nourishing way. Instead of being restrictive, it encourages you tofill your platewith a variety of whole grains, beans, fruits, vegetables, lean proteins and healthy fats—all things I love to eat. While I find it easy to incorporate the principles of the Mediterranean diet into my meals year-round, it’s even easier for me during the summer months when my garden is loaded up with zucchini, tomatoes and other vegetables. So this week’s dinner plan focuses on light, bright summer meals. And they can all be made in just one skillet to keep cooking and cleaning streamlined.
Your Weekly Plan
Sunday:Scallops & Cherry Tomatoes with Caper-Butter SauceMonday:Vegan Coconut Chickpea CurryTuesday:One-Pan Chicken with Basil-Anchovy Butter & Shishito PeppersWednesday:Mozzarella, Basil & Zucchini FrittataThursday:Salmon with Roasted Red Pepper Quinoa SaladFriday:Skillet Chicken with Orzo & Tomatoes
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01of 06Sunday: Scallops & Cherry Tomatoes with Caper-Butter SauceFor a quick but elegant Sunday evening dinner, simply brown somesea scallopsin a skillet—they take only five minutes. And for a flavorful sauce, combine cherry tomatoes, white wine and capers in the skillet after removing the scallops. Whisk in a little butter to give it some body and richness. To serve, simply spoon the sauce over the scallops and somewhole-wheat angel hair pasta.Get the Recipe
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Sunday: Scallops & Cherry Tomatoes with Caper-Butter Sauce
For a quick but elegant Sunday evening dinner, simply brown somesea scallopsin a skillet—they take only five minutes. And for a flavorful sauce, combine cherry tomatoes, white wine and capers in the skillet after removing the scallops. Whisk in a little butter to give it some body and richness. To serve, simply spoon the sauce over the scallops and somewhole-wheat angel hair pasta.
Get the Recipe
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Monday: Vegan Coconut Chickpea Curry
03of 06Tuesday: One-Pan Chicken with Basil-Anchovy Butter & Shishito PeppersIf you’re growing shishito peppers, you’ll love that this recipe calls for 6 cups of them! (Otherwise you can find them at many grocery stores, including Trader Joe’s.) The peppers are lightly charred and paired with browned chicken thighs topped with a basil-anchovy butter. Don’t fear the anchovies; they’ll add depth without adding fishiness. Warm up some rinsed canned black beans to serve on the side to round out the meal.Get the Recipe
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Tuesday: One-Pan Chicken with Basil-Anchovy Butter & Shishito Peppers
If you’re growing shishito peppers, you’ll love that this recipe calls for 6 cups of them! (Otherwise you can find them at many grocery stores, including Trader Joe’s.) The peppers are lightly charred and paired with browned chicken thighs topped with a basil-anchovy butter. Don’t fear the anchovies; they’ll add depth without adding fishiness. Warm up some rinsed canned black beans to serve on the side to round out the meal.
04of 06Wednesday: Mozzarella, Basil & Zucchini FrittataOf everything I grow in my garden, the basil seems to flourish most, so I’m always looking forways to incorporate it into my meals. Enter this frittata. It features a summery combination of zucchini and basil with creamy mozzarella. Serve it with mixed greens and a hunk of whole-wheat baguette for a filling dinner.Get the Recipe
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Wednesday: Mozzarella, Basil & Zucchini Frittata
Of everything I grow in my garden, the basil seems to flourish most, so I’m always looking forways to incorporate it into my meals. Enter this frittata. It features a summery combination of zucchini and basil with creamy mozzarella. Serve it with mixed greens and a hunk of whole-wheat baguette for a filling dinner.
05of 06Thursday: Salmon with Roasted Red Pepper Quinoa SaladFor this easy dinner, you’ll want to have somecooked quinoaon hand. After you brown thesalmonin a skillet, simply mix the quinoa with roasted red peppers, cilantro, pistachios and a homemade vinaigrette to make a colorful salad to pair with the fish. The whole dish comes together in just 15 minutes.Get the Recipe
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Thursday: Salmon with Roasted Red Pepper Quinoa Salad
For this easy dinner, you’ll want to have somecooked quinoaon hand. After you brown thesalmonin a skillet, simply mix the quinoa with roasted red peppers, cilantro, pistachios and a homemade vinaigrette to make a colorful salad to pair with the fish. The whole dish comes together in just 15 minutes.
06of 06Friday: Skillet Chicken with Orzo & TomatoesVictor ProtasioThis dinner takes advance planning as you’ll need to marinate thechickenbefore cooking it, but that extra time is worth it for the flavor payoff. You’ll brown the marinated chicken and set it aside while you can cook the onions and tomatoes. Then you’ll return the chicken to the pan along with Kalamata olives, orzo and broth, letting everything simmer until the orzo is tender and the chicken is cooked through. Serve it with some steamedbroccolito add a little green and a serving of vegetables.Get the Recipe
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Friday: Skillet Chicken with Orzo & Tomatoes
Victor Protasio
This dinner takes advance planning as you’ll need to marinate thechickenbefore cooking it, but that extra time is worth it for the flavor payoff. You’ll brown the marinated chicken and set it aside while you can cook the onions and tomatoes. Then you’ll return the chicken to the pan along with Kalamata olives, orzo and broth, letting everything simmer until the orzo is tender and the chicken is cooked through. Serve it with some steamedbroccolito add a little green and a serving of vegetables.
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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