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Protein-Rich Mediterranean Dinners Meal Plan | Week of January 26

ByStephanie Wilson Updated on

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This week's menu features Mediterranean-inspired dinners with an emphasis on protein, each serving providing at least 20 grams. Expect vibrant vegetables, lean proteins, simple ingredients, and flavors that feel fresh without being fussy.

Three image collage of protein rich Mediterranean dinners for the healthy weekly meal plan.

Dinner Meal Planning

Make weekly dinner planning easy! While nutritional needs differ, I invite you to use these dinner meals as inspiration and adjust as needed. Never miss a meal plan by signing up to receive an email link in your inbox every Sunday morning!

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A Simple Mediterranean Approach

The Mediterranean way of eating isn't about strict rules or short-term plans. Instead, it focuses on balance and enjoyment at the table.

Meals are built around:

  • vegetables, legumes, and whole foods
  • olive oil as the primary fat
  • seafood, poultry, and plant-based proteins
  • herbs, spices, and seasonal ingredients

It's a lifestyle centered on variety, flavor, and meals meant to be savored - something that fits naturally into everyday home cooking.

Mediterranean Dinners Menu

These are everyday dinners designed to be enjoyable, flexible, and easy to return to - even on busy winter nights. Here’s the full weekly menu, along with brief notes and serving ideas for meal prep and planning.

Monday: Butternut Squash & Black Bean Enchilada Skillet
A hearty, vegetable-forward skillet with bold spices and satisfying plant-based protein. Serve with sliced avocado or a simple green salad.

Tuesday: Caprese Pesto Chicken Orzo
Tender chicken, tomatoes, and pesto come together in one pan. Finish with fresh basil and a drizzle of olive oil just before serving.

Wednesday: 30-Minute Arroz con Pollo Skillet
A quick, comforting classic with warm spices and tender chicken. Delicious with citrus wedges or a crisp cucumber salad on the side.

Thursday: Spanish Baked Cod
Light yet flavorful baked cod with Mediterranean flair. Pair with roasted vegetables or herbed potatoes for a complete meal.

Friday: Greek Turkey Burgers
Juicy turkey burgers seasoned with herbs and spices. Serve in pita or lettuce wraps with tomatoes, cucumbers, and tzatziki.

Treat: Date Snickers
A naturally sweet treat that feels indulgent without being heavy - perfect for the weekend.

A Note on Protein

Protein amounts vary slightly depending on portion size and ingredients used, but each dinner in this plan is designed to provide approximately 20 grams of protein per serving, supporting balanced, satisfying meals.

Signature of Stephanie Wilson, founder and recipe creator and write at 31Daily.com

RELATED: More 31Daily Dinner Ideas >>

Protein-Rich Mediterranean Dinners Meal Plan | Week of January 26

This Week’s Recipes

Save or bookmark this plan for the week ahead, and feel free to mix and match recipes to suit your schedule and appetite.

1
Monday: Butternut Squash and Black Bean Enchilada Skillet
Monday: Butternut Squash and Black Bean Enchilada Skillet
If you are trying to incorporate more meatless meals into your repertoire, this Butternut Squash and Black Bean Enchilada Skillet is for you! It's packed with
Get the Recipe
2
Corner view of baked Caprese Pesto Chicken on a spatula for serving with cherry tomatoes and fresh basil.
Tuesday: Caprese Pesto Chicken Orzo
Make weeknight dinner heaven with this delicious one-pan Caprese Pesto Chicken Orzo. Ready in just over 30 minutes, it's perfect for Mediterranean flavor cravings.
Caprese Pesto Chicken Orzo
3
One skillet arroz con pollo with chicken thighs, rice, peas, tomatoes, and lime wedges.
Wednesday: Arroz con Pollo
This 30 minute arroz con pollo is a flavorful one-skillet chicken and rice dinner made with boneless chicken thighs, warm spices, and tender rice simmered in a savory tomato broth.
Arroz con Pollo Recipe
4
Square image of baked cod on a blue and white plate with lemon wedges and a Mediterranean salad on the side.
Thursday: Spanish Baked Cod
An easy 15-minute Spanish baked cod made with paprika, lemon, and garlic. Simple ingredients, tender fish, and bold flavor make this a perfect weeknight dinner.
Baked Cod Recipe
5
Greek turkey burger with feta and herbs served on a bun with fresh toppings.
Friday: Greek Turkey Burgers
Easy Greek Turkey Burgers are the ultimate healthy burger upgrade! These juicy and delicious burgers with Tzatziki sauce have incredible bursts of flavor, are easy to make, and utterly transform your turkey burger forever!
Greek Turkey Burgers
6
Treat: Date Snickers
Treat: Date Snickers
This date Snickers recipe is a delicious no bake treat made simply from Medjool dates, peanut butter, and chocolate! They're great to keep on hand for snacking all week long, and fit many diets (gluten-free, dairy-free and vegan).
Get the Recipe

Find More Quick Meal Plan Ideas

For more healthy ideas, see our past weekly dinner meal plans!

See more Meal Plans →

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Stephanie Wilson

Cookbook Author, Food Writer, and Chef

Stephanie Wilson is the founder of 31Daily.com, where she shares seasonal recipes, weekly meal plans, and teatime favorites to help readers gather around the table with joy. A certified private chef, cookbook author, and longtime event planner, she brings over 20 years of experience in catering, food writing, and media production—including network television work as a producer, director, and writer. Her work has been featured by Today.com, The Kitchn, Parade, and more.

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