Mediterranean Diet Dinners for January: What to Cook (Jan 9)

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Mediterranean Diet Dinners for January is a healthy weeknight collection of dinner recipes that are both simple and nourishing. Helping us keep healthy January goals inspired by the Mediterranean Diet. 

This week, we’re shifting gears with Mediterranean Diet focused dinners that will be equally delicious and healthy. And I think it is perfectly appropriate for the cold month of January.

What is the Mediterranean Diet?

The Mediterranean Diet is really not a structured diet at all. Instead it’s a lifestyle way of eating healthy, well-balanced foods like fruits, vegetables, whole grains, beans, nuts, and legumes; lean proteins from fish and poultry; good fats from olive oil; and some dairy.

Many describe the Mediterranean Diet as a joyful way of eating simple food, high in flavor, and deliciously prepared. It’s also about reacquainting ourselves with sharing food, breaking bread, and the pleasure of the table.

What to Eat on the Mediterranean Diet?

The Mediterranean diet is considered to be one of the healthiest and best in the world. Consider it as a guideline for healthy eating. The Mayo Clinic defines the Mediterranean diet:

• 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

When eating Mediterranean diet focused meals, concentrate on these ingredients:

• Olive oil 
• Beans, lentils, bulgur wheat, quinoa, and rice
• Plant-based foods
• Vegetables
• Lean meats and seafood

January Mediterranean Diet Dinners

With a focus on ingredients rather than the delicious and inspired region of the Mediterranean, here is what’s on the menu next week:

There is nothing more January-perfect than soup. And when you can incorporate grains into soup, it becomes a healthy Mediterranean Diet dinner. Monday’s features lentils and barley, two of my favorite grains. It’s back with flavor and is super simple to make. I’m adding a whole grain loaf with dinner. Either a bread machine classic or 100% Whole Wheat Bread along with a green salad.

Greek burgers are such an incredible treat. Rather perfect for the chilly days of January. Fresh, healthy, and incredibly delicious. With a Greek Tzatziki Sauce, it’s a bright food spot in the middle of the week.

On Wednesday, we’re adding farro to the grains list with an easy, one-skillet chicken dinner. 

Thursday’s seafood dinner is a quick and easy sheet pan halibut meal, including vegetables, that’s recipe ready in 20 minutes.

For Friday, we’re curling up by the fire with a good movie… and bowl food — Mediterranean style.

And that treat? How about peanut butter and banana… cookies, that are actually good for you! They’re also gluten-free, dairy-free, vegan and plant-based.

Have a great week!

See the Winter Mediterranean Diet Dinners post for more recipes ideas to make all season.

Happy New Year! See you next week.

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