Close
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 theMediterranean dietlike 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 helpkeep your heart healthy, protect against certain types of cancer and even support brain health as you age. Options like our Baked Brie, Sun-Dried Tomato & Spinach Pasta and our Creamy Tortellini Vegetable Soup are delicious meals that will leave you satisfied and nourished all month long.
01of 31
Cheesy One-Pot Chicken-Broccoli Orzo
This cheesy chicken-broccoli orzo is the ultimate weeknight game-changer. This dish brings crowd-pleasing flavors together in one pan for easy cleanup. It’s perfect for busy nights when you want something satisfying, comforting and delicious. Sharp Cheddar cheese adds savory flavor, but another easy-melting cheese like Gruyère or Swiss would work well too.
View Recipe
02of 31
Baked Brie, Sun-Dried Tomato & Spinach Pasta
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.
03of 31
Creamy Tortellini Vegetable Soup
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!
04of 31
Chicken & White Bean Skillet
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.
05of 31
Spaghetti Squash Nests with Kale, White Beans & Mushrooms
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
06of 31
Marry Me Chicken–Stuffed Spaghetti Squash
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.
07of 31Cauliflower Spanakopita MeltPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey LowerThis cauliflower spanakopita melt is a dream come true! It blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.View Recipe
07of 31
Cauliflower Spanakopita Melt
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This cauliflower spanakopita melt is a dream come true! It blends the flavors of the Greek spinach pie, spanakopita, into the hand-held comfort and convenience of a grilled cheese sandwich. Chopped roasted cauliflower brings a healthy, veggie-packed twist.
08of 31
Sick-Day Chicken Noodle Soup
This sick-day chicken noodle soup, packed with tender chicken, warm broth and soft noodles, is designed to soothe and nourish when you’re feeling under the weather. The combination of tender chicken breast, ginger and garlic boosts flavor, while the warm broth helps clear congestion and keep you hydrated.
09of 31
Lemon-Garlic Clams with Brown Rice Risotto
Ali Redmond
10of 31Broccoli MeltsPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia BaylessThese broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.View Recipe
10of 31
Broccoli Melts
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia Bayless
These broccoli-cheese melts combine crisp-tender broccoli with a layer of melted cheese inside two crispy pieces of bread for a sandwich that’s rich and creamy. These 20-minute cheese melts are the ultimate comfort food—satisfying and packed with that cheesy goodness everyone loves.
11of 31Spaghetti Squash Nests with Vodka Sauce, Broccoli & Chicken MeatballsPhotographer: Morgan Hunt Glaze, Prop Stylist: Lydia Pursell, Food Stylist: Jennifer WendorfThese spaghetti squash nests with vodka sauce, broccoli and chicken meatballs are every bit as delicious as they sound. By cutting the spaghetti squash into rings, you reduce the cooking time and also create “nests” that make the perfect low-carb base.View Recipe
11of 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 every bit as delicious as they sound. By cutting the spaghetti squash into rings, you reduce the cooking time and also create “nests” that make the perfect low-carb base.
12of 31Lemon-Garlic Sheet-Pan Salmon with Potatoes & Green BeansPhotographer: Victor Protasio, Food Stylist: Sally McKay, Prop Stylist: Hannah GreenwoodThis sheet-pan salmon with green beans recipe is a game-changer for weeknight dinners, offering a balanced meal made entirely on one sheet pan. With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this dinner is not only delicious but also easy to prepare and clean up. It’s the perfect solution for busy nights when you want a nutritious meal without the hassle.View Recipe
12of 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 with green beans recipe is a game-changer for weeknight dinners, offering a balanced meal made entirely on one sheet pan. With tender salmon, crispy potatoes and fresh green beans drizzled with lemon, this dinner is not only delicious but also easy to prepare and clean up. It’s the perfect solution for busy nights when you want a nutritious meal without the hassle.
13of 31Gut-Friendly Veggie SandwichPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaved asparagus is a great way to enjoy raw asparagus.View Recipe
13of 31
Gut-Friendly Veggie Sandwich
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina Brockman
This high-fiber sandwich features a tangy yogurt spread for a probiotic boost, plus shaved asparagus for a healthy dose of prebiotics to support a healthy gut. Shaved asparagus is a great way to enjoy raw asparagus.
14of 31Skillet Spinach, Mushroom & Wild Rice CasserolePhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia BaylessThis wild rice and mushroom casserole is the ultimate comfort food, combining hearty, wholesome ingredients with rich, savory flavors all in one skillet. The earthiness of the wild rice pairs beautifully with the meaty mushrooms, while fresh spinach adds a burst of color and nutrients.View Recipe
14of 31
Skillet Spinach, Mushroom & Wild Rice Casserole
This wild rice and mushroom casserole is the ultimate comfort food, combining hearty, wholesome ingredients with rich, savory flavors all in one skillet. The earthiness of the wild rice pairs beautifully with the meaty mushrooms, while fresh spinach adds a burst of color and nutrients.
15of 31Sheet-Pan Salmon with Melting LeeksPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis panko-crusted salmon roasts alongside tender leeks, which offer a boost of prebiotics to support a healthy gut. Yogurt offers probiotics and enhances the flavor, while black lentils offer fiber that helps maintain a balanced and healthy digestive system.View Recipe
15of 31
Sheet-Pan Salmon with Melting Leeks
This panko-crusted salmon roasts alongside tender leeks, which offer a boost of prebiotics to support a healthy gut. Yogurt offers probiotics and enhances the flavor, while black lentils offer fiber that helps maintain a balanced and healthy digestive system.
16of 31Creamy Spinach & Artichoke Chicken SkilletPhotographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Julia BaylessThis creamy spinach-and-artichoke chicken skillet serves up the classic combo often reserved for dips and elevates it to main-dish status with the addition of quick-cooking chicken cutlets. It’s a one-pan wonder that comes together quickly, perfect for those busy nights when you crave something comforting yet sophisticated without spending hours in the kitchen.View Recipe
16of 31
Creamy Spinach & Artichoke Chicken Skillet
This creamy spinach-and-artichoke chicken skillet serves up the classic combo often reserved for dips and elevates it to main-dish status with the addition of quick-cooking chicken cutlets. It’s a one-pan wonder that comes together quickly, perfect for those busy nights when you crave something comforting yet sophisticated without spending hours in the kitchen.
17of 31High-Protein Veggie SandwichAli RedmondFrom beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.View Recipe
17of 31
High-Protein Veggie Sandwich
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
18of 31Make-Ahead Cabbage SaladPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.View Recipe
18of 31
Make-Ahead Cabbage Salad
Photographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKay
This make-ahead cabbage salad is the perfect dish that only gets better with time. As it sits, the flavors meld together, with the crisp cabbage and tender, nutty farro soaking up the tangy dressing. It’s an ideal choice for meal prep or entertaining, as it not only holds up well but also improves with time, making your life easier and delivering a delicious meal.
19of 31Chicken Parmesan SoupPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis chicken Parmesan soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. It’s a perfect dish for those chilly days when you crave something familiar with a fun, innovative twist! We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.View Recipe
19of 31
Chicken Parmesan Soup
This chicken Parmesan soup combines the rich flavors of a traditional chicken Parm—juicy seasoned chicken, tangy marinara sauce and savory Parmesan cheese—with the warmth and comfort of a soup. It’s a perfect dish for those chilly days when you crave something familiar with a fun, innovative twist! We love the punchy burst of flavor that Parmesan crisps offer as a garnish, but feel free to add freshly grated Parmesan in their place.
20of 31Orange Chicken & Broccoli SkilletPhotographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodThis protein-packed orange chicken and broccoli skillet casserole is a vibrant dish that combines the sweet and zesty flavor of oranges with the savory richness of chicken thighs. Baked together with fresh, crisp broccoli and hearty brown rice, it’s a complete meal that’s both nutritious and easy to clean up.View Recipe
20of 31
Orange Chicken & Broccoli Skillet
Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
This protein-packed orange chicken and broccoli skillet casserole is a vibrant dish that combines the sweet and zesty flavor of oranges with the savory richness of chicken thighs. Baked together with fresh, crisp broccoli and hearty brown rice, it’s a complete meal that’s both nutritious and easy to clean up.
21of 31French Onion Cabbage SoupPhotographer: Morgan Hunt Glaze, Prop Stylist: Hannah Greenwood, Food Stylist: Sally McKayThis French onion cabbage soup is a creative twist on the classic, bringing a new level of comfort to this warming soup. This version swaps out some of the onion for caramelized cabbage. The savory broth, infused with sweet onions and topped with cheesy croutons, remains just as satisfying, but with a veggie-packed twist.View Recipe
21of 31
French Onion Cabbage Soup
This French onion cabbage soup is a creative twist on the classic, bringing a new level of comfort to this warming soup. This version swaps out some of the onion for caramelized cabbage. The savory broth, infused with sweet onions and topped with cheesy croutons, remains just as satisfying, but with a veggie-packed twist.
22of 31Chickpea & Sweet Potato Grain BowlsPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost.View Recipe
22of 31
Chickpea & Sweet Potato Grain Bowls
This sweet potato and chickpea bowl will make your gut happy! This nutrient-dense bowl is rich in dietary fiber and antioxidants, which support a healthy digestive system. Sorghum, a gluten-free ancient grain, is packed with fiber and essential nutrients that aid digestion and support gut health; the deliciously tangy yogurt-based drizzle offers a probiotic boost.
23of 31Chicken Fajita SoupPhotographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla MontielThis chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture.View Recipe
23of 31
Chicken Fajita Soup
Photographer: Morgan Hunt Glaze, Food Stylist: Margaret Monroe Dickey, Prop Stylist: Priscilla Montiel
This chicken fajita soup combines the vibrant, smoky flavors of traditional fajitas with the comforting warmth of a soup. This versatile dish is perfect for a cozy dinner, and can be easily adjusted to suit your preferences. To kick up the heat, add a chopped jalapeño to the veggie mixture.
24of 31Butternut Squash Mac & CheesePhotographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodThis rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week.View Recipe
24of 31
Butternut Squash Mac & Cheese
This rich and creamy butternut squash mac and cheese has hints of roasted squash whirled into a cheesy sauce flavored with fresh sage for a delicious plant-based meal any day of the week.
25of 31Sticky Sesame Tofu & BroccoliPhotographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodThis sticky sesame tofu and broccoli packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli, and is served over short-grain brown rice, although any brown rice or even a whole-grain noodle will work well too.View Recipe
25of 31
Sticky Sesame Tofu & Broccoli
This sticky sesame tofu and broccoli packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli, and is served over short-grain brown rice, although any brown rice or even a whole-grain noodle will work well too.
26of 31Creamy Chicken Florentine CasserolePhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerThis creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate.View Recipe
26of 31
Creamy Chicken Florentine Casserole
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey Lower
This creamy chicken Florentine casserole combines tender pieces of chicken, fresh spinach and a rich, creamy sauce, all baked to perfection with a golden, cheesy crust. Whether you’re looking to cozy up on a chilly evening or share a hearty, home-cooked dinner with family, this casserole delivers an experience that feels like a warm hug on a plate.
27of 31
Roasted Broccoli & Kimchi Rice Bowl
This well-rounded kimchi rice bowl is packed with fiber and probiotic foods like kimchi and yogurt to support a healthy gut. Prebiotic foods like edamame and garlic add flavor and additional gut-healthy benefits. Gochugaru is a Korean chile powder with a smoky-sweet flavor and mild heat. You can use a combination of crushed red pepper and paprika in its place.
28of 31
Stracciatella
Alex Guarnaschelli says: “Stracciatella means ‘little rags’ and its definition finds its name on a type of cheese, a type of gelato and this simple chicken soup layered with Parmesan cheese and eggs. My mother would randomly make this soup and I have rarely made any form of chicken soup without Parmesan since. It’s a hearty broth, eggs making little ‘rags‘ in the broth and the salt from the cheese are super nostalgic and always delicious.”
29of 31Sheet-Pan Chicken with White Beans & MushroomsPhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Christina BrockmanThis sheet-pan chicken and mushroom recipe features kale, mushrooms and beans—all prebiotic foods that offer plenty of fiber to help you maintain a healthy gut.View Recipe
29of 31
Sheet-Pan Chicken with White Beans & Mushrooms
This sheet-pan chicken and mushroom recipe features kale, mushrooms and beans—all prebiotic foods that offer plenty of fiber to help you maintain a healthy gut.
30of 31Fajita-Inspired Pasta BakePhotographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Lindsey LowerThis easy chicken fajita pasta bake perfectly blends the vibrant flavors of classic fajitas with a rich and creamy pasta dish. The result is a mouthwatering fusion of flavors, offering the best of both worlds in a single, satisfying meal.View Recipe
30of 31
Fajita-Inspired Pasta Bake
This easy chicken fajita pasta bake perfectly blends the vibrant flavors of classic fajitas with a rich and creamy pasta dish. The result is a mouthwatering fusion of flavors, offering the best of both worlds in a single, satisfying meal.
31of 31
Roasted Vegetable Soup
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
