Reviewed by Dietitian Lisa Valente, M.S., RD
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This month-long meal plan of Mediterranean diet dinner recipes will keep you feeling satisfied and healthy this January. These recipes feature ingredients prioritized in the Mediterranean diet like high-fiber whole grains, lots of nutrient-rich veggies, lean sources of protein and heart-healthy fat sources. Research shows that eating more of these good-for-you foods can help keep your heart healthy, protect against certain types of cancer and even support brain health as you age. Options like our High-Protein Balsamic Chicken Orzo and our Chicken Fajita Quinoa Bowl are delicious meals that will leave you satisfied and nourished all month long.
01 of 31
High-Protein Balsamic Chicken Orzo
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This creamy, flavor-packed skillet meal balances protein with tender veggies and pasta. A finishing drizzle of balsamic and a sprinkle of chives add brightness, making each bite delicious.
02 of 31
Creamy Sun-Dried Tomato & Kale Pasta Bake
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
This pasta bake combines whole-wheat rotini and tender kale tossed in a creamy, lightly spiced sauce. Sun-dried tomatoes and garlic add even more flavor, along with a sprinkle of mozzarella.
03 of 31
Chicken Fajita Quinoa Bowl
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
These quinoa bowls feature chicken thighs, bell peppers and onions coated in a bold spice blend. Fluffy quinoa, brightened with cilantro and lime, forms a hearty base and a creamy, spiced yogurt sauce ties everything together.
04 of 31
Marry Me White Bean Soup
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall.
Here, the flavors of Marry Me Chicken (sun-dried tomatoes, garlic, cream and Parmesan) are transformed into a hearty, soul-warming vegetarian soup. Finished with basil and extra cheese, it’s cozy, crowd-pleasing and sure to win hearts at the table.
05 of 31
Sheet-Pan Salmon with Broccoli
Fresh, fast and full of flavor, this sheet-pan salmon with broccoli is a healthy weeknight winner. A zesty mix of lemon, garlic and olive oil brings brightness to both the tender salmon and the roasted broccoli.
06 of 31
20-Minute Chickpea Soup
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
This creamy chickpea soup comes together in just 20 minutes. Cream cheese adds a velvety texture that feels cozy and comforting. Garnished with cilantro and crunchy tortilla strips, it’s a one-pot meal that’s weeknight-friendly and crowd-pleasing.
07 of 31
High-Protein Lemon Chicken & Rice Skillet
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong.
This savory dish comes together in a single skillet, making cleanup a breeze. Juicy chicken breast, brown rice and Parmesan cheese deliver a hearty boost of protein and fiber to keep you full and energized.
08 of 31
Butternut Squash & Black Bean Enchilada Skillet
Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Josh Hoggle.
Tender cubes of butternut squash and hearty black beans are simmered in green enchilada sauce, with tortilla strips stirred in. A layer of melted cheese ties everything together for a satisfying, vegetarian-friendly dish.
09 of 31
One-Pan Chicken Florentine
Photographer: Kelsey Hansen, Prop Stylist Natalie Ghazali, Food Stylist: Shannon Goforth.
Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This dish is simple enough for weekdays but also elegant enough for a dinner party.
10 of 31
Broccoli-Cheddar Butter Beans
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
This cozy dish will remind you of broccoli-Cheddar soup—in a convenient skillet. Tender butter beans add creaminess and plant-based protein, making the dish filling enough for a main course. Broccoli florets bring color, while sharp Cheddar cheese melts in for that classic flavor.
11 of 31
Rotisserie Chicken, Mushroom & Rice Casserole
Photographer: Morgan Hunt Ward, Prop Stylist: Pheobe Hausser, Food Stylist: Jennifer Wendorf.
Tender shredded rotisserie chicken is combined with earthy mushrooms, rice and a creamy sauce that brings everything together. A layer of melted cheese on top adds a golden, bubbly finish.
12 of 31
Salmon with Mango Salsa
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hausser.
This vibrant meal is bursting with freshness from the antioxidant-packed mango salsa, and we elevated brown rice with coconut milk to pair with the smoky, flaky salmon.
13 of 31
Chicken & Sweet Potato Enchilada Skillet
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Hannah Greenwood
This skillet is a hearty, one-pan meal that’s perfect for busy weeknights. Tender chunks of sweet potato and shredded chicken combine with store-bought enchilada sauce for a flavorful shortcut.
14 of 31
Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
15 of 31
Baked Creamed Spinach Pasta
Photographer: Morgan Hunt Glaze, Prop Stylist: Pricilla Montiel, Food Stylist: Chelsea Zimmer
This crowd-pleasing dish combines the velvety richness of creamed spinach with tender pasta, all baked to bubbly perfection. It’s an easy, satisfying meal that’s perfect for busy weeknights.
16 of 31
Baked Brie, Sun-Dried Tomato & Spinach Pasta
Photographer: Robby Lozano, Food Stylist: Marianne Williams, Prop Stylist: Josh Hoggle
This baked Brie, sun-dried tomato and spinach pasta is the ultimate comfort dish with a touch of sophistication. The creamy, melted Brie creates a velvety sauce that fills in the ridges of fusilli pasta, ensuring the sauce clings to every bite, while Parmesan cheese adds nutty, savory depth. Sun-dried tomatoes bring a tangy sweetness that balances the richness. Add a hint of heat with a little crushed red pepper, plus wilted spinach for earthy notes and nutrients, and you’ve got a balanced dish that feels both hearty and refined.
17 of 31
Creamy Tortellini Vegetable Soup
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This creamy tortellini vegetable soup is the perfect weeknight dinner for chilly nights. This veggie-packed meal is easy to prepare, ideal for those busy nights when you want a delicious, homemade dinner without spending hours in the kitchen. Just pair it with some crusty bread and a side salad, and you’ve got a warm, comforting dinner the whole family will love!
18 of 31
Creamy Honey-Mustard Chicken Casserole
Photographer: Morgan Hunt Ward, Food Stylist: Jennifer Wendorf, Prop Stylist: Joshua Hoggle
With tender chicken and rice baked in a creamy honey-mustard sauce, layered with vegetables and baked until bubbly, this casserole is the kind of meal that warms you from the inside out.
19 of 31
Sheet-Pan Honey Mustard Salmon & Vegetables
Photographer: Hannah Hufham, Food Stylist: Giovanna Vazquez
This is a fuss-free meal that’s healthy, flavorful and easy to prepare. The tangy-sweet honey-mustard glaze pairs beautifully with salmon, while the roasted vegetables provide the perfect balance of textures.
20 of 31
Cheesy Chicken & White Bean Skillet
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
This chicken and white bean skillet is so easy, creamy and cheesy you’ll want to eat it on repeat! With minimal prep and easy-to-find ingredients, it’s the perfect weeknight meal that’s sure to satisfy. Pepper Jack cheese and a jalapeño pepper add kick to the sauce. If you want to reduce the heat, swap out the pepper Jack for Monterey Jack and skip the jalapeño.
21 of 31
Spaghetti Squash Nests with Kale, White Beans & Mushrooms
Photographer: Robby Lozano, Food Stylist: Emily Nabors Hall, Prop Stylist: Lydia Pursell
Cutting spaghetti squash into horizontal rings or “nests” not only cuts down on cooking time, it also makes for a fun presentation. Here, we stuff the nests with roasted mushrooms, white beans and kale for a hearty plant-based dinner.
22 of 31
Marry Me Chicken–Stuffed Spaghetti Squash
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Abby Armstrong
This chicken and sun-dried tomato–stuffed spaghetti squash is like Marry Me Chicken with a twist, offering the same rich, creamy flavors that make the original dish so delicious, but with a veggie-packed spin. We combine a creamy sun-dried tomato sauce and shredded rotisserie chicken with sweet and tender strands of spaghetti squash.
23 of 31
Cauliflower Spanakopita Melt
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This cauliflower spanakopita melt blends the flavors of the Greek spinach pie into the comfort of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.
24 of 31
Lemon-Garlic Clams with Brown Rice Risotto
Littleneck clams are steamed in a white wine and garlic sauce and served over no-stir brown rice risotto baked in the oven and made creamy with Parmesan and a little butter.
25 of 31
Creamy Garlic-Parmesan Butter Beans
Photographer: Robby Lozano, Food Stylist: Craig Huff, Prop Stylist: Abby Armstrong
Velvety butter beans are simmered in broth with plenty of garlic and Parmesan, creating a rich, flavorful stew-like dinner served with crusty bread.
26 of 31
Spaghetti Squash Nests with Vodka Sauce, Broccoli & Chicken Meatballs
Photographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer Wendorf
These spaghetti squash nests with vodka sauce, broccoli and chicken meatballs are delicious, lower-carb and quick-cooking thanks to cutting the squash into rings.
27 of 31
Salmon Salad with Crispy White Beans
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This anti-inflammatory salad features omega-3-rich salmon, crispy beans for texture and fiber, and a soy-sesame-ginger dressing.
28 of 31
Sheet-Pan Crispy Chicken Tacos
These crispy chicken tacos are filled and baked on a sheet pan for a crunchy exterior and melty middle, served with avocado crema and cilantro.
29 of 31
White Bean Enchilada Skillet
Photographer: Jen Causey, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Christina Daley
This skillet version of enchiladas features veggies, tortillas, white beans and a cheesy topping baked together for an easy weeknight dinner.
30 of 31
Thai Red Curry with Cod & Sweet Potatoes
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
This Thai red curry combines tender sweet potatoes, peas and omega-3-rich cod in a vibrant, aromatic, anti-inflammatory dish.
31 of 31
Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green Beans
Photographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah Greenwood
This sheet-pan salmon dinner features tender salmon, crispy potatoes and fresh green beans drizzled with lemon for an easy, nutritious meal.
Read the original article on EatingWell
