All month long, you can nourish your body with a delicious dinner from this round up. These balanced meals feature veggies, healthy fats, lean protein and legumes to fit seamlessly into the Mediterranean diet, one of the healthiest eating patterns around. Plus, with no more than 575 calories and at least 6 grams of fiber per serving, these dishes can help support weight loss while keeping you feeling full and satisfied. Recipes like our Turkey Enchilada Poblano Peppers and Roasted Salmon Rice Bowl with Beets & Brussels are nutritious and flavor-packed options that can help you meet your goals.
01of 30
Turkey Enchilada Poblano Peppers
View Recipe
:max_bytes(150000):strip_icc()/6352783-103ab14068494b478ab25ad6f477d9b6.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (1)")
In this healthy take on a turkey enchilada recipe, we stuff everything into a roasted poblano pepper shell rather than tortillas to pack an extra serving of veggies into this meal. If you can't find poblano peppers, you can substitute green bell peppers instead.
02of 30
Grilled Eggplant & Tomato Pasta
View Recipe
:max_bytes(150000):strip_icc()/6728438-efce9683d13846508c8bdf0f1cde0f26.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (2)")
The combination of slightly smoky grilled eggplant and sweet tomatoes is delightful. The eggplant-tomato mixture served over whole-wheat pasta with fresh basil and a bit of salty cheese makes an easy, healthy weeknight dinner.
03of 30
Slow-Cooker Vegetable Stew
View Recipe
:max_bytes(150000):strip_icc()/6904115-8159a5766a774cdbb93869ea04a80c62.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (3)")
Potatoes and beans make this tomato-based crock-pot vegetable stew super-hearty. You could also add briefly sautéed chunks of zucchini or fresh corn kernels just before serving, or add another can of cannellini beans for more substance. A dollop of pesto on top is also super-delicious. Adding homemade garlic croutons is an easy way to elevate this healthy dinner.
04of 30
Roasted Salmon Rice Bowl with Beets & Brussels
View Recipe
:max_bytes(150000):strip_icc()/4784208-d52924bcf4de4d4fb57badfceaadbb2a.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (4)")
Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.
05of 30
Chicken & Mushroom Ragu
View Recipe
:max_bytes(150000):strip_icc()/chicken-and-mushroom-ragu-5ad3d966c40b4127ad68e0a3599e9fe3.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (5)")
An electric pressure cooker makes quick work of this rich, savory sauce. Deglazing with wine and scraping up the browned bits from the bottom of the pot is the key to building flavor.
06of 30
Tofu & Watercress Salad with Mango & Avocado
View Recipe
:max_bytes(150000):strip_icc()/watercress-salad-honey-Balsamic-tofu-2000-48bdf5401a104b63a2571d7d7e4d4359.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (6)")
This tofu-topped watercress salad is a fresh, plant-based meal perfect for when you want something hearty but are looking to cut down on the meat. Salad ingredients like mango and avocado add tangy flavor and creamy texture to bring the dish together and level up your green salad or vegetable salad repertoire.
07of 30
Cheesy Sweet Potato & Black Bean Casserole
View Recipe
:max_bytes(150000):strip_icc()/Cheesy-Sweet-Potato-and-Black-Bean-Casserole-1x1-1-804719e8b0d5403cbd59b67a5ef74408.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (7)")
A cozy, cheesy casserole is classic comfort food. We amped up the nutrition by including plenty of nourishing veggies. Black beans provide powerful plant-based protein while the sweet potatoes offer up a healthy dose of vitamin A, an antioxidant important for vision and immunity.
08of 30
Chicken Tinga Tostadas
View Recipe
:max_bytes(150000):strip_icc()/chicken-tinga-tostadas-85d1bc9ed0c44d1c9c72e83a4ec5ffea.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (8)")
These chicken tinga tostadas are topped with cotija cheese for a salty bite, while cilantro adds a pop of flavor and color. We bake the tortillas to ensure a crispy base, while also using less oil than deep-frying.
09of 30
Baked Halibut with Brussels Sprouts & Quinoa
View Recipe
:max_bytes(150000):strip_icc()/7222786-20427528918d420695bb8a07746adf46.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (9)")
Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.
10of 30
Air-Fryer Cabbage, Black Bean & Corn Egg Rolls
View Recipe
:max_bytes(150000):strip_icc()/BP_M7009192_R307420_R308154_7786-1-copy-3a608cc3ac744d6690cfeb90486a1ec7.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (10)")
These veggie-packed egg rolls make a delicious appetizer for any get-together or party. Dunk these egg rolls in a creamy chipotle-lime dipping sauce for the perfect bite.
11of 30
Smoky Collards & Shrimp with Cheesy Grits
View Recipe
:max_bytes(150000):strip_icc()/smoky-collards-and-shrimp-with-cheesy-grits-224d93534d104271a976264e79ab0271.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (11)")
Be sure to slice the collards extra thin; it will help expedite the cooking process and produce the most tender greens.
12of 30
Pistachio-Crusted Chicken with Warm Barley Salad
View Recipe
:max_bytes(150000):strip_icc()/4293505-91d2d5159067464790c43941af39345b.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (12)")
Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.
13of 30
Air-Fryer Stuffed Potatoes with Lentil Stew
View Recipe
:max_bytes(150000):strip_icc()/R307487_AA-9cea29bca7d84135a4b1eb3bac7a3395.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (13)")
There's no need to turn on your oven for baked potatoes when you can save time and use your air fryer. This recipe is a great base for air-fried whole potatoes, and here we top ours with a cozy spiced lentil stew, but you can get creative with topping ideas (see Tip).
14of 30
Spicy Shrimp, Vegetable & Couscous Bowls
View Recipe
:max_bytes(150000):strip_icc()/spicy-shrimp-vegetable-and-couscous-bowls-18308695eaef46eb92774316a2921106.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (14)")
We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.
15of 30
Two-Cheese Fusilli with Marinated Tomatoes
View Recipe
:max_bytes(150000):strip_icc()/4526587-86ad57748a6e4ab381c22bc74d0e2349.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (15)")
In this healthy vegetarian pasta recipe, using the tastiest possible ingredients is key. That's why we opt for the richer flavor of whole-milk ricotta over part-skim. Pair with a big green salad and a bottle of chilled rosé for a summer meal on the deck.
16of 30
Chicken Parmesan & Quinoa Stuffed Peppers
View Recipe
:max_bytes(150000):strip_icc()/7221547-7a5ec4ec3b4345a2869f2ba49bab6ddf.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (16)")
Chicken Parm gets a fun low-carb and gluten-free twist with these cheesy stuffed peppers with chicken and quinoa. Serve with a salad for a healthy dinner that's easy to prep too.
17of 30
Moroccan Chickpea-Stuffed Acorn Squash
View Recipe
:max_bytes(150000):strip_icc()/4027908-e5e11888ad86469b89d8f136e66f4a89.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (17)")
Think of this healthy vegetarian side dish recipe as a meatless tagine served in a squash bowl. Kabocha, sweet dumpling or carnival squash make good alternatives to acorn squash. To make this side a hearty vegetarian meal, serve 2 halves each.
18of 30
Chicken Hummus Bowls
View Recipe
:max_bytes(150000):strip_icc()/8373215-47a6e8beca9442d4a9f0291a845237c6.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (18)")
The spiced chicken atop these bowls is ready fast with the help of the broiler. Serve with warm whole-wheat pita for scooping up extra hummus at the bottom of the bowl.
19of 30
Buttermilk Fried Tofu with Smoky Collard Greens
View Recipe
:max_bytes(150000):strip_icc()/7010612-4ab743f02ad24315bfabf46a9e9258ca.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (19)")
Dipping tofu in buttermilk makes the coating stick for a crispy pan-fried tofu, reminiscent of fried chicken. Spicing up the collards with paprika coats them with smoky flavor while keeping this dish vegetarian. And this quick, easy and healthy dinner comes together in just 25 minutes, so it's great for busy weeknights.
20of 30
Turkey Pumpkin Chili
View Recipe
:max_bytes(150000):strip_icc()/turkey-pumpkin-chili-ab57f3cc11414f15a6a5d0c2eb8d8fad.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (20)")
Canned pumpkin adds mellow background flavor and works to thicken up this turkey pumpkin chili. Smoked paprika adds flavor with a hint of spice. This chili is on the thicker side—if you want it thinner, add a bit more water.
21of 30
Black Bean Quesadillas
View Recipe
:max_bytes(150000):strip_icc()/3926485-970b04d852e84ad59756905121455934.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (21)")
In a hurry? These satisfying quesadillas take just 15 minutes to make. We like them with black beans, but pinto beans work well too. If you like a little heat, be sure to use pepper Jack cheese in the filling. Serve with: A little sour cream and a mixed green salad.
22of 30
Farfalle with Tuna, Lemon and Fennel
View Recipe
:max_bytes(150000):strip_icc()/5180138-70bfc66d1e774610a233560ab9e8fdc0.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (22)")
This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.
23of 30
Brown Rice Shrimp Bowl with Tomatoes & Avocado
View Recipe
:max_bytes(150000):strip_icc()/5486593-0583837112e74706873e167d36d9be90.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (23)")
This quick and easy bowl pairs brown rice with cooked shrimp, tossed in a ginger-soy-sesame sauce, to create a flavorful dish in no time. Topping with tomatoes and avocado adds color and nutrients. Use leftover brown rice or pick up a package of pre-cooked brown rice from the grocery store to keep this meal no-cook.
24of 30
French Onion-Stuffed Spaghetti Squash
View Recipe
:max_bytes(150000):strip_icc()/French-Onion-Stuffed-Spaghetti-Squash-BG-Beauty-1x1-4809-91845bf26acd432faa5f02a45e69893e.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (24)")
This cheesy stuffed spaghetti squash features the classic flavors of French onion soup with the added benefit of fiber-rich cannellini beans. This hearty vegetarian dish starts in the microwave, but if you have the time, you can roast the squash in the oven for a sweeter, more intense flavor.
25of 30
Chicken, Avocado & Quinoa Bowls with Herb Dressing
View Recipe
:max_bytes(150000):strip_icc()/6895191-6f2449fd79874b1da2b6102c6c7fecb8.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (25)")
Arrange the toppings individually on these protein-packed grain bowls so each bite has a contrasting taste and texture. Make big batches of the salad dressing, quinoa and roasted chicken thighs and you'll have healthy meal-prep lunches or dinners for days. Though the chicken thighs take just 15 minutes to prep, you can also make the salads with leftover chicken or store-bought cooked chicken to make prep even faster.
26of 30
Quinoa-Black Bean Salad
View Recipe
:max_bytes(150000):strip_icc()/7690836-380f756a105349e7951fb38b1d1dfecf.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (26)")
Enjoy this quinoa and black bean salad as a delicious and quick vegetarian main dish or as a side for grilled chicken or steak. And don't forget the leftovers! They make an easy lunch on the go.
27of 30
Coconut Salmon & Chickpea Stew
View Recipe
:max_bytes(150000):strip_icc()/Coconut-Salmon-and-Chickpea-Stew-1x1-1-e5590ad635474c6d9484910e3e221c1e.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (27)")
A nod to the variety of coconut seafood stews prepared throughout the Caribbean, this hearty dish leans on butternut squash for bright color and subtle sweetness. We serve this fragrant stew over brown rice for a complete meal.
28of 30
Chicken & Sun-Dried Tomato Orzo
View Recipe
:max_bytes(150000):strip_icc()/4473505-d6087194bec64c76848216675bcbc6af.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (28)")
Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini.
29of 30
Creamy Avocado & White Bean Wrap
View Recipe
:max_bytes(150000):strip_icc()/3845479-aa657bb0a20941019fccc65769f65a5f.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (29)")
White beans mashed with ripe avocado and blended with sharp Cheddar and onion makes an incredibly rich, flavorful filling for this wrap. The tangy, spicy slaw adds crunch. A pinch (or more) of ground chipotle pepper and an extra dash of cider vinegar can be used in place of the canned chipotles in adobo sauce. Wrap these up to take as a healthy and portable lunch for work.
30of 30
Chicken Chili Verde
View Recipe
:max_bytes(150000):strip_icc()/6183593-17df5379f7844252b17957e383437500.jpg "30-Day Mediterranean Diet Weight-Loss Dinner Plan (30)")
Prepared salsa verde adds tang to this fast weeknight chili recipe and pairs beautifully with the rich caramelized chicken and creamy beans. Don't shy away from the poblano peppers. They offer a mild heat but deliver a depth of flavor you can't find in regular green bell peppers.
