I like to add plenty of herbs, spices, and veggies to my meals.
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I'm a dietitian who follows the Mediterranean diet, but I don't like to cook big meals.
Instead, I have some easy go-to dinners like chili, walnut tacos, and slow-cooker chicken.
Salmon with whole grains and veggies and salad kits are also staple meals.
As a registered dietitian, I generally follow the principles of the Mediterranean diet as closely as I can. The lifestyle diet is constantly being touted as the best way to eat, and I agree.
But because I am juggling my business, parenting responsibilities, relationships, and so much more, meals that take a ton of time and planning are simply not in the cards.
Luckily, I can 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 is a foolproof combo.
Quinoa is a great whole grain to pair with salmon.
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One of my dinnertime staples is a simple piece of cooked salmon served alongside a whole grain (like quinoa) and veggies.
I sprinkle salmon filets with Just Spices Salmon Allrounder spice blend for a flavorful kick. Plus, the herbs and spices (like dill and fennel) match those 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.
Chili is easy to make on busy weeknights.
I always put extra beans in my chili.
Lauren Manaker
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 traditional recipes may suggest for extra plant-based protein, fiber, and antioxidants.
Walnut tacos are a go-to recipe in my house.
You can also add mushrooms to the "meat" for added nutritional value.
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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.
Edamame salad is great for meal prepping.
Edamame is a good source of protein and fiber.
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One of my favorite quick and easy dishes to keep in my fridge for the week is a citrus, turmeric edamame salad.
I combine shelled edamame, fresh mint, sliced onion, sliced jarred red pepper, 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 (which is made with organic OJ, 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.
Store-bought salad kits are also a lifesaver.
You can easily add extra protein to the salad, like chicken breast or nuts.
Lauren Manaker
On busy nights, I lean on 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 avocadoand shelled pistachios for healthy fats. Sometimes, I'll also enjoy the salad in a wrap.
Slow-cooker chicken makes for a juicy and satisfying dish.
Slow-cooker meals take very little effort in the kitchen.
Lauren Manaker
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.
I typically serve the meat with a whole grain, like quinoa, and a side salad.
There's no reason you can't have oatmeal for dinner.
Oatmeal is a classic Mediterranean-diet meal.
Lauren Manaker
I love starting my day with a bowl of oatmeal, but it's also a super simple dinner idea.
I tend to use Bob's Red Mill protein oats for extra protein, and I can make a big batch to be reheated if I know I have a busy week.
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).
