August Mediterranean Diet Dinners: Meal Plan (July 31)

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This August Mediterranean Diet Dinners menu welcomes another summer month with healthy meals, light but delicious flavors, and simple cooking, from chopped salads to grain bowls, pan-seared seafood, and a simple sheet pan meal.

Top view of pan-seared cod for August Mediterranean Diet Dinners: Meal Plan (July 31)

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We talk a lot about the Mediterranean Diet at 31Daily. What I love about this way of eating isn’t necessarily about the food and flavors of the region (although it’s fantastic), but it’s more about the lifestyle and culture it creates.

It’s attainable and evenly sustainable over a lifetime. Because it isn’t necessarily restrictive or a list of dos and don’ts, it’s all about parameters and choices, about balance, and life outside of food.

And… It’s about a healthy way of life, which in turn produces a beautiful life.

Healthy Benefits of the Mediterranean Diet

Health benefits of adopting a Mediterranean lifestyle may include:

  • Reduced risk of heart disease: According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke.
  • Reduced risk of stroke: This diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. The diet encourages healthy fats, such as olive oil, and discourages consuming saturated fats.
  • Decreased risk of type II diabetesResearch shows that following the Mediterranean diet can help prevent or manage type II diabetes with high fiber and anti-inflammatory foods, low added sugars, and grains.
  • Cognitive decline prevention: Emphasizes plant-based foods naturally rich in vitamins, minerals, antioxidants, and fiber; studies show it may slow the progression of Alzheimer’s disease and can help reduce the risk of dementia.
  • Weight management. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain.
  • Reduced risk of overall mortality. Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity.

August Mediterranean Diet Dinners Menu

Monday’s dinner is a grain bowl filled with grilled in-season vegetables. It’s delicious, light, and perfect for summer. If farro isn’t your favorite grain, substitute your preferred grain.

Tuesday’s dinner is a chicken sheet pan meal filled with peppers, onions, and lots of flavor from a Greek family recipe. I can’t imagine this meal without 2 Minute Greek Dill Yogurt Sauce!

Wednesday’s dinner is a pasta dish you will find at my house often in August. The sauce is delicious but is made with butter and garlic. Consider swapping the butter for olive oil, or at least a combination of the two, and perhaps serving with whole-grain pasta. Serve with a summer salad!

Thursday’s dinner is a quick pan-seared white fish meal with colorful and healthy Swiss chard.

Friday’s dinner is a delicious chopped chicken salad, bright, light, and packed with flavor. Perfect for dinner outdoors!

Treat this week is all about seasonal fruit in a sweetened mint sauce. It’s utterly delicious and super easy. Take it with you when you dine outdoors.

Have a beautiful week!

RELATED: More 31Daily Dinner Ideas >>


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August Mediterranean Diet Dinners: Meal Plan (July 31)

August Mediterranean Diet Dinners: Meal Plan (July 31)

An August Mediterranean Diet Dinners menu of healthy meals, light but delicious flavors, and simple cooking for the heart of summer.

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More Weekly Dinner Plans

You can find all of our past weekly dinner meal plans here!

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