As a registered dietitian, I generally follow the principles of the Mediterranean diet as closely as I can.
It’s constantly being touted as the best way to eat, and I agree. Those following the Mediterranean diet prioritize lean proteins, seafood, fresh produce, legumes, and whole grains, while mostly avoiding ultra-processed foods.
However, preparing dinners that fit the bill can be quite time-consuming, especially during the week. Because I’m juggling my business, parenting responsibilities, relationships, and so much more, doing lots of cooking and meal prep is simply isn’t in the cards.
Luckily, I have found ways to still whip up nutritious and delicious dinners on busy days. Here are some of the recipes I keep going back to.
Salmon, whole grains, and veggies are a foolproof combo.
One of my dinnertime staples is a simple piece of cooked salmon served with a whole grain, such as quinoa, and veggies.
I sprinkle salmon filets with Just Spices Salmon Allrounder spice blend for a flavorful kick. It contains herbs and ingredients — like dill and fennel — that match flavors typically enjoyed by people who live by the Mediterranean Sea.
I appreciate that one serving of the spice mix has less than 100 milligrams of sodium, which is better than most store-bought marinades.
A blend of fresh herbs and a bit of olive oil can also work well on a salmon filet.
Chili is easy to make on busy weeknights.
Small amounts of lean beef are permitted on the Mediterranean diet, so to make a hearty chili without overdoing it on the beef, I use ½ ground sirloin and ½ Impossible plant-based ground beef.
I also like to add more beans to my chili than what most traditional recipes suggest for extra plant-based protein, fiber, and antioxidants.
Store-bought salad kits can also be a lifesaver.
On busy nights, I lean on prepackaged salad kits.
BrightFarms Mediterranean Crunch kit has been my go-to lately because it includes roasted lentils and feta cheese for protein, herbed-seasoned flatbread crisps, and pesticide-free lettuce.
I like to add fresh avocado and shelled pistachios for healthy fats. Sometimes, I’ll also enjoy the salad in a wrap.
Walnut tacos are a go-to recipe in my house.
Making tacos with walnuts is a unique way to boost healthy fats, protein, and fiber on Taco Tuesday.
I add walnuts to a food processor and pulse until they’re evenly crumbled, resembling ground meat. Then, I just cook the walnuts in a skillet with oil and taco seasoning for about five minutes.
The mixture is great inside a tortilla with the typical taco accompaniments, like salsa and shredded lettuce.
Slow-cooker chicken can be the star of a juicy, satisfying dish.
I love using my slow-cooker when I want a flavorful, tender protein without having to do a ton of active work in the kitchen.
After briefly sautéeing some chicken thighs, I place them in the slow cooker with salt, pepper, olive oil, onion, garlic, cinnamon, cumin, olives, jarred roasted red peppers, prunes, and fresh lemon juice.
When I want extra spice, I like to use Divina tangerine and chili olives. I’ll cook all that on low for at least four hours, or until the chicken is done and has an internal temperature of at least 165 degrees Fahrenheit.
I typically serve the meat with a whole grain, like quinoa, and a side salad.
Edamame salad is great for meal prepping.
One of my favorite quick and easy dishes to keep in my fridge for the week is a citrus and turmeric edamame salad.
I combine shelled edamame, fresh mint, sliced onion, sliced jarred red peppers, a pinch of salt, and slivered almonds in a bowl. Then I toss everything with olive oil and Uncle Matt’s Ultimate Defense orange juice. I like that it’s made with ingredients like organic orange juice, turmeric, ginger, and pineapple.
The zingy dressing has some extra health-supporting ingredients from the juice, and the beans are full of protein and fiber.
There’s no reason you can’t have oatmeal for dinner.
I love starting my day with a bowl of oatmeal, but it’s also a super simple dinner idea. Sometimes, I make a big batch of oatmeal I can reheat later if I know I have a busy week ahead of me.
I tend to use Bob’s Red Mill protein oats for extra protein. Each 1/3-cup serving has 10 grams of protein — and that’s before I even add my toppings.
My favorite toppings are nut butter (for healthy fats and protein), berries (for fiber and antioxidants), and chia seeds (for protein, fiber, and omega-3 fatty acids).
This story was originally published on May 23, 2024, and most recently updated on July 17, 2026.
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