30-Day Mediterranean Diet Weight-Loss Dinner Plan

By

Danielle DeAngelis

Published on March 1, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Chicken & Mushroom Ragu — Photo: Jacob Fox

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.

01 of 30

Turkey Enchilada Poblano Peppers

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.

02 of 30

Grilled Eggplant & Tomato Pasta

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.

03 of 30

Slow-Cooker Vegetable Stew

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.

04 of 30

Roasted Salmon Rice Bowl with Beets & Brussels

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.

05 of 30

Chicken & Mushroom Ragu

Chicken & Mushroom Ragu — Jacob Fox

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.

06 of 30

Tofu & Watercress Salad with Mango & Avocado

Tofu & Watercress Salad with Mango & Avocado — Eva Kolenko

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.

07 of 30

Cheesy Sweet Potato & Black Bean Casserole

Cheesy Sweet Potato & Black Bean Casserole — Ali Redmond

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.

08 of 30

Chicken Tinga Tostadas

Chicken Tinga Tostadas — Jacob Fox

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.

09 of 30

Baked Halibut with Brussels Sprouts & Quinoa

Fish plus two sides? It seems fancy but this healthy dinner comes together in just 30 minutes.

10 of 30

Air-Fryer Cabbage, Black Bean & Corn Egg Rolls

a recipe photo of the air-fryer cabbage, black bean and corn egg rolls — Photographer: Brie Passano, Food Stylist: Lauren McAnelly

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.

11 of 30

Smoky Collards & Shrimp with Cheesy Grits

Smoky Collards & Shrimp with Cheesy Grits — Jacob Fox

Be sure to slice the collards extra thin; it will help expedite the cooking process and produce the most tender greens.

12 of 30

Pistachio-Crusted Chicken with Warm Barley Salad

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.

13 of 30

Air-Fryer Stuffed Potatoes with Lentil Stew

a recipe photo of the Air-Fryer Stuffed Potatoes with Lentil Stew served on a plate — Adam Albright

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).

14 of 30

Spicy Shrimp, Vegetable & Couscous Bowls

Spicy Shrimp, Vegetable & Couscous Bowls — Jacob Fox

We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

15 of 30

Two-Cheese Fusilli with Marinated Tomatoes

Two-Cheese Fusilli with Marinated Tomatoes

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.

16 of 30

Chicken Parmesan & Quinoa Stuffed Peppers

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.

17 of 30

Moroccan Chickpea-Stuffed Acorn Squash

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.

18 of 30

Chicken Hummus Bowls

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.

19 of 30

Buttermilk Fried Tofu with Smoky Collard Greens

Buttermilk Fried Tofu with Smoky Collard Greens

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.

20 of 30

Turkey Pumpkin Chili

Turkey Pumpkin Chili — Caitlin Bensel

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.

21 of 30

Black Bean Quesadillas

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.

22 of 30

Farfalle with Tuna, Lemon and Fennel

Farfalle with Tuna, Lemon, and Fennel

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

23 of 30

Brown Rice Shrimp Bowl with Tomatoes & Avocado

Brown Rice Shrimp Bowl with Tomatoes & Avocado

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.

24 of 30

French Onion-Stuffed Spaghetti Squash

a recipe photo of the French Onion-Stuffed Spaghetti Squash — Photographer: Brie Goldman, Food Stylist: Holly Dreesman

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.

25 of 30

Chicken, Avocado & Quinoa Bowls with Herb Dressing

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.

26 of 30

Quinoa-Black Bean Salad

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.

27 of 30

Coconut Salmon & Chickpea Stew

coconut salmon and chickpea stew — Ali Redmond

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.

28 of 30

Chicken & Sun-Dried Tomato Orzo

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.

29 of 30

Creamy Avocado & White Bean Wrap

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.

30 of 30

Chicken Chili Verde

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.

Was this page helpful?

Thanks for your feedback!

Tell us why!

Related Articles

a collage of some of the 11 Easy Casseroles for Weight Loss

11 Easy Casseroles for Weight Loss

Brown Rice Shrimp Bowl with Tomatoes & Avocado

20 Mediterranean Diet Dinners for Weight Loss

a recipe photo of the Fish Taco Bowls with Green Cabbage Slaw

30-Day Anti-Inflammatory Dinner Plan for Weight Loss

Cheesy Marinara Beans

10 Weight Loss Dinner Casseroles in Three Steps or Less

Salmon & Avocado Salad

15 Restaurant Copycat Salad Recipes That Can Help You Lose Weight

Chicken Hummus Bowls

21 High-Fiber, Low-Calorie Dinners in 30 Minutes or Less

Spinach-Artichoke-Sausage Caulifloweer Gnocchi

14 5-Ingredient Dinners for Weight Loss

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

18 Summery Diabetes-Friendly Dinners That Can Help with Weight Loss

a recipe photo of the Bircher Muesli served in bowls with berries

30-Day Breakfast Plan for Weight Loss

a recipe photo of the Berry Orange Chia Pudding served in a bowl

30-Day Mediterranean Diet Weight-Loss Breakfast Plan

Garlic-Anchovy Pasta with Broccolini

22 Anti-Inflammatory Spring Dinners for Weight Loss

Chicken Parmesan & Quinoa Stuffed Peppers

28 High-Protein Meals for Weight Loss

30 30-Minute Sunday Dinners for Weight Loss

28 Days of Easy 500-Calorie Dinners

Baked Halibut with Brussels Sprouts & Quinoa

19 Winter Dinners for Weight Loss in 30 Minutes

Hearty Chickpea & Spinach Stew

22 One-Pot Dinners for Weight Loss You'll Want to Make Forever