Mediterranean Diet Winter Dinners Meal Plan (January 22)
This post may contain affiliate links. Please read our disclosure policy.
It may be chilly outside, but we’re warming up with delicious flavors and healthy food in this week’s Mediterranean Diet Winter Dinners Meal Plan. From soup to skillet dinners and even a wrap, these nourishing weeknight dinners are all ready in about 30 minutes or less.
Want to save this recipe?
Enter your email, and we’ll send it to your inbox. Plus, you’ll get delicious new recipes from us every Friday!
Origins of the Mediterranean Diet
In the 1950s, researchers embarked on a wide-reaching study of the food and lifestyle of middle-aged men living in the United States, Europe, and Japan. Specifically on how it related to their risk of developing cardiovascular disease.
In the Seven Countries Study, they found associations between saturated fats, cholesterol levels, and coronary heart disease. But that study also found that people living in and around the Mediterranean — in countries like Italy, Greece, and Croatia — had lower rates of cardiovascular disease than participants who lived elsewhere.
Ultimately, they concluded that their diets, rich in fruits, vegetables, legumes, whole grains, nuts, seeds, lean proteins, and healthy fats, had a protective effect.
Thus, the Mediterranean Diet, a heart-healthy way of eating, has become a lifestyle for so many.
Mediterranean Diet Winter Dinners Menu
Monday’s dinner is all about cozy, warm soup in a delicious vegetarian meal made with a grain you may not use regularly. Plus, it’s ready in 30 minutes.
Tuesday’s dinner is a simple egg-based meal I love to make in the winter. Filled with healthy, immune-boosting ingredients, it’s deliciously simple! Add a winter green salad to round out the meal.
Wednesday’s dinner is another skillet dinner made with chicken, greens, and pasta. Use your favorite, but consider whole-grain pasta for a healthier meal.
Thursday’s dinner is pan seared salmon recipe with the entire meal made in a skillet. Lots of flavor and good-for-you ingredients.
Friday’s dinner is a wrap-style chicken dish with Mediterranean ingredients and flavors you will love. It’s a fun meal that will have the family reaching for seconds!
The Treat is healthy and delicious. If you love chocolate, this is a treat for you.
Have a beautiful week!
RELATED: More 31Daily Dinner Ideas >>
Deliver to Your Email!
Deliver these weekly dinner menus to your email inbox Sunday mornings. Tap the box below!
Mediterranean Diet Winter Dinners Meal Plan (January 22)
- Monday: Tuscan Farro Soup
- Tuesday: Mediterranean Shakshuka
- Wednesday: Chicken and Spinach Skillet Pasta with Lemon
- Thursday: Sicilian Style Salmon with Broccoli and Tomatoes
- Friday: Chicken Shawarma
- Treat: Chocolate Hazelnut Energy Bites
Mediterranean Diet Winter Dinners Meal Plan (January 22)
Healthy Dinners for Winter - Discover flavorful Mediterranean Diet Winter Dinners Meal Plan that are ready in 30 minutes or less.
Monday: Tuscan Farro Soup Recipe
"This easy, hearty, protein-rich farro soup is so comforting! Saute a few vegetables, add canned beans, tomatoes, stock, and farro. Let it simmer for about 30 minutes. Then stir in some spinach and fresh herbs. You’ll have a big pot of flavor-packed soup, perfect for chilly evenings. It’s also ideal for batch-cooking, as it freezes well! Serve it as is, or with some crusty bread."
Tuesday: Mediterranean Shakshuka Recipe
When craving breakfast for dinner, Mediterranean Shakshuka, an easy-to-make, healthy comfort food, is the epitome of easy and delish. Not to mention, it is packed with good-for-you ingredients and beautiful flavors and ready in 30 minutes or less.
Wednesday: Chicken and Spinach Skillet Pasta with Lemon
"This fragrant, filling pasta boasts 29 grams of protein and will make you look forward to eating your greens."
Thursday: Sicilian Style Salmon with Garlic Broccoli and Tomatoes.
"Cooking the salmon in a skillet actually ended up being the secret to making this recipe so delicious. You’ll start out by searing the salmon over a high heat so it gets a nice caramelization. Once it’s crisp, you’ll remove it from the pan and add in all the veggies (hello to my favorites, broccoli and sweet cherry tomatoes). The veggies get flavored by the oils and seasonings left in the pan from the salmon, along with some garlic, lemon, and oregano."
Friday: Chicken Shawarma
"This Chicken Shawarma recipe is going to knock your socks off! Just a handful of every day spices makes an incredible Chicken Shawarma marinade that infuses the chicken with exotic Middle Eastern flavours. The smell when this is cooking is insane!"
Treat: Chocolate Hazelnut Energy Bites
"These chocolate hazelnut energy bites are the perfect sweet treat or afternoon snack. Unlike most desserts, these bites contain protein and healthy fats (thanks to the almond butter and hazelnuts), which make these more satiating and filling. They are sweetened naturally with dates, which provide the sweet taste but also provide fiber which also makes these more satiating and helps to balance blood sugar."
More Weekly Dinner Plans
You can find all of our past weekly dinner meal plans here!