March Mediterranean Diet Dinners: What to Cook (Mar 1)
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Weeknight Dinner Meal Plan: Eating healthy with March Mediterranean Diet Dinners. Packed with vegetables, lean protein, and Mediterranean flavors. It’s going to be a delicious week!
What’s the Mediterranean diet?
The Mediterranean diet is one of the healthiest and best in the world.
What exactly is the Mediterranean diet? While not considered a strict diet, it is a simple lifestyle of eating healthy grains, ample fruits, and vegetables with lean protein.
It is derived from the food habits of those living in the countries that border the Mediterranean Sea, mostly Italy and Greece.
The Mayo Clinic defines the Mediterranean diet as:
- Daily consumption of vegetables, fruits, whole grains, and healthy fats (like olive oil)
- Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
- Moderate portions of dairy products
- Limited intake of red meat
Mediterranean Lifestyle.
The Mediterranean diet is about more than food. If you’re familiar with the Blue Zone books, you know that diet is only one part of a healthy life. Lifestyle plays a big part too.
While studying the lifestyles and longevity of Mediterranean communities, researchers have found these behaviors contribute to a long and healthy life.
- Stay active and exercise regularly.
- Avoid smoking.
- Reduce the amount of stress in your lifestyle.
- Actively participate in community: be invested and engaged in the people around you!
Mediterranean Foods to Eat More of.
Foods that are Mediterranean diet-friendly, and trim the waistline:
- Beans and lentils: Fiber-packed legumes, especially chickpeas, are a frequent flier in this healthy diet.
- Whole grains: Oatmeal, quinoa, brown rice and whole-wheat pasta and breads are high in fiber and far more nutritious than their refined-grain counterparts.
- Nuts and seeds: All varieties of nuts and seeds are an easy and delicious feature in the Mediterranean diet.
- Fish: Seafood, especially fatty fish like salmon, anchovies and sardines, packs in the protein and heath benefits.
- Healthy fats: Unsaturated fats like olive oil, avocado and olives add flavor and help fight inflammation.
Have a wonderful week!
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March Mediterranean Diet Dinners: What to Cook (Mar 1)
Monday: Spinach Mushroom Frittata with Avocado Salad
Tuesday: Quick and Easy Salmon Burgers
Wednesday: Moroccan Chicken Tagine with Apricots & Olives
Thursday: Slow Cooker Longevity Ikarian Stew
Friday: Baked Sesame-Ginger Salmon in Parchment
Treat: Low Fat Apple Cake
March Mediterranean Dinners: What to Cook (Mar 1)
Monday: Spinach-Mushroom Frittata with Avocado Salad
"Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with Mediterranean flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado."
Tuesday: Easy Salmon Burgers
"Crispy Salmon Burgers, yes, in 15 minutes or less. How does that sound? Made easy with mostly pantry ingredients you may already have on hand."
Wednesday: Moroccan Chicken Tagine with Apricots & Olives
"This healthy chicken stew is full of warming, spicy flavor thanks to ras el hanout, an aromatic Moroccan spice blend. You can find it in well-stocked grocery stores--or substitute 1/2 tsp. each ground cumin and ginger and 1/4 tsp. each ground cinnamon, coriander and allspice."
Thursday: Slow Cooker Longevity Ikarian Stew
Slow Cooker Ikarian Stew is a delicious and hearty mixture of black-eyed peas, vegetables, and spices. A healthy, Mediterranean soup that has its roots in a region of people long known for their healthy living and longevity.
Friday: Baked Sesame-Ginger Salmon in Parchment
"Love cooking, but hate doing dishes? (Join the club.) Introducing your dream dinner: baked sesame-ginger salmon and zucchini in parchment. It’s a complete meal that’s ready in 30 minutes, no pots or pans required."
Treat: Low-Fat Apple Cake
"It’s not overly sweet, it has a moist, tender crumb, and it’s packed with lemon flavor and fresh apple slices in every bite. Serve it with just a dusting of powdered sugar or a dollop of whipped cream!"
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