Mediterranean Diet Skillet Meal Plan: 5 Easy Dinners

As September settles into its familiar routines, this week's Mediterranean Diet meal plan keeps dinner wonderfully simple with easy skillet and one-pan meals, plenty of vegetables and seafood, and a fresh harvest salad mid-week.

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Mediterranean diet skillet dinner meal plan with white beans, salmon salad, chicken, shrimp and vegetables, and baked pears.

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Looking for more ideas? Browse our Fall Meal Plans or find all of our Weekly Meal Plans for easy dinner inspiration throughout the season.

This Week's Meal Plan

This Week's Shopping List

This list is planned for about four servings each night. Check individual recipes for substitutions and optional ingredients.

Produce

☐ 1 bunch broccoli rabe (or preferred substitute)
☐ 1 large leek
☐ 4 small fingerling potatoes
☐ 1 small fennel bulb
☐ 1 large garlic bulb
☐ 2 large sweet potatoes, or enough for about 4 cups cubed
☐ About 8 cups salad greens
☐ 2 avocados
☐ 1 cup blueberries
☐ 2 limes
☐ 3 lemons
☐ 1 yellow onion
☐ 1 red onion
☐ 2 bell peppers, at least one red
☐ ½ pound fresh okra
☐ 1 pint cherry tomatoes
☐ 1 bunch green onions
☐ Fresh spinach
☐ 1 bunch fresh parsley
☐ 1 small bunch fresh oregano
☐ 4 large pears

Meat & Seafood

☐ 1 pound salmon fillets
☐ About ¾ pound boneless skinless chicken thighs
☐ ½ pound boneless skinless chicken breast
☐ 1¼ pounds large peeled and deveined shrimp

Dairy & Refrigerated

☐ Pecorino Romano, about ¼ cup grated
☐ Feta cheese, at least ½ cup crumbled
☐ 1 tablespoon unsalted butter
☐ Greek yogurt or tzatziki, optional for serving

Grains, Nuts & Pantry

☐ 1 cup pearl couscous
☐ 1 cup dry orzo
☐ Basmati rice, enough for 3 cups cooked (about 1 cup dry)
☐ 4 ounces walnuts
☐ ⅔ cup granola
☐ 1 (15-ounce) can crushed or diced tomatoes
☐ 1 (15-ounce) can Great Northern or cannellini beans
☐ 1 jar roasted red peppers
☐ ½ cup sun-dried tomatoes
☐ Tomato paste
☐ Capers
☐ Greek or Kalamata olives
☐ Dijon mustard
☐ About 2 cups chicken stock
☐ Balsamic vinegar
☐ Honey
☐ Extra-virgin olive oil

Pantry Check

☐ Smoked paprika
☐ Paprika
☐ Ground cumin
☐ Ground allspice
☐ Italian seasoning
☐ Dried thyme
☐ Salt-free Cajun seasoning
☐ Red pepper flakes
☐ Ground cinnamon
☐ Kosher salt
☐ Black pepper

Meal Plan FAQs

Do I have to make the dinners in order?

Not at all. Move the meals around to fit your schedule, and save the quickest dinner for your busiest night.

What if I don't like one of the recipes?

Simply swap it for another family favorite, or choose a recipe from one of our other weekly meal plans. Think of the menu as a flexible starting point for the week.

How are these weekly meal plans designed?

Each week, I choose five approachable dinner ideas plus a simple treat, with an eye toward variety, seasonal ingredients, and realistic weeknight cooking. My certification from Stanford University in Cooking for Busy Healthy People also informs my approach to creating practical, balanced meals for busy weeks.

Where can I find more meal plans?

Browse our latest Weekly Meal Plans or explore the seasonal collections for Spring, Summer, Fall, and Winter.

Keep Planning With 31Daily

If this week's meal plan made dinner a little easier, browse my latest weekly meal plans, explore more easy dinner recipes, or find seasonal inspiration in our Spring, Summer, Fall, and Winter meal plans.

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