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A Week of Mediterranean Diet Dinners for $89 (plus Shopping List!)
- The Mediterranean diet focuses on whole grains, legumes, vegetables and lean protein—all of which are showcased in these dinners.
- You’ll spend about $89 to buy the groceries for five dinners that each serve four people.
- The Mediterranean diet is flexible, so it’s easy to customize based on your preferences.
Not only is the Mediterranean diet one of the most flexible diets, but its benefits have been linked to reduced risk of heart disease, better brain health, lower cholesterol and improved longevity. And while you might think adhering to the Mediterranean diet means you’re limited to eating typical dishes from that region, it’s actually more flexible than that. Following this adaptable and nutrient-rich routine is more about creating meals that feature fruits, vegetables, grains, legumes, nuts, seeds, olive oil, dairy, poultry and fish. These meals are packed with flavor, and the grocery bill for this plan works out to about $89—or only about $18 for each four-serving dinner. (Note: Prices may vary depending on your location.)
Ready to make these recipes for dinner this week? Download the shopping list, save the recipes and get ready to reap the benefits of the Mediterranean diet.
Grocery List
- 1 medium navel orange
- 1 medium lime
- 1 large lemon
- 1 large yellow onion
- 1 medium red onion
- 1 head garlic
- 6 medium red potatoes
- 2 medium red bell peppers
- 12 ounces green beans
- 2 pints grape tomatoes
- 1 English cucumber
- 1 avocado
- 4 (4-oz.) boneless, skinless chicken thighs
- 1¼ pounds skin-on salmon
- 1 (6-oz.) package crumbled feta cheese
- Half dozen eggs
- 1 (16 oz.) box whole wheat fusilli
- 1 (8.8-oz.) package farro
- 2 (6.7-oz.) jars pesto
- 1 (15-oz.) can no-salt-added kidney beans
- 1 (15-oz.) can no-salt-added chickpeas
Check Your Pantry
- Extra-virgin olive oil
- Dried oregano
- Garlic powder
- Onion powder
- Chili powder
- Salt
- Black pepper
- Red-wine vinegar
- Red pepper flakes (optional)
- Non-stick cooking spray
Save to MyRecipes
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Pesto, Egg & Potato Skillet
Photographer: Jake Sternquist; Food Stylist: Shannon Goforth; Prop Stylist: Breanna Ghazali
This dish is reminiscent of diner eggs with home fries, but with pesto for added flavor. It’s cooked in a single skillet for an easy meal the whole family will enjoy. Eating more vegetables is a cornerstone of the Mediterranean diet—that’s why the bulk of this dish is potatoes, red bell peppers and onions. Keep the peel on the potato; not only will it save on prep time, but you’ll also get a little more fiber. The egg on top provides some protein.
Chickpea Grain Bowl with Feta & Tomatoes
Photographer: Jake Sternquist; Food Stylist: Shannon Goforth; Prop Stylist: Breanna Ghazali
The Mediterranean diet encourages eating more whole grains like farro, as they are high in plant-based protein and fiber. These bowls are a great way to incorporate the whole grain along with a variety of vegetables, from crunchy cucumbers to juicy tomatoes. Chickpeas offer even more protein and fiber to make this recipe satisfying. Toss everything with a simple lemon-herb vinaigrette and you have an easy dinner on the table in just 15 minutes.
Salmon, Pesto & Tomato Pasta
Photographer: Jake Sternquist; Food Stylist: Shannon Goforth; Prop Stylist: Breanna Ghazali
Fish is an important protein in the Mediterranean diet, and salmon is prized for its omega-3 fatty acids that can help lower inflammation. Topping the salmon with pesto is an easy way to add lots of flavor. Store-bought pesto is convenient, but you could also make it from scratch if you have the time. Whole-wheat pasta adds fiber, while tomatoes provide lycopene, an antioxidant that may reduce the risk of heart disease.
Bean & Pasta Salad
Photographer: Jake Sternquist; Food Stylist: Shannon Goforth; Prop Stylist: Breanna Ghazali
This pasta salad draws inspiration from Greek salad, with the inclusion of tomatoes, red onion, cucumbers and feta cheese. We put a spin on it by adding two types of beans, chickpeas and kidney beans. Beans are a key food group in the Mediterranean diet, thanks to their plant-based fiber and protein. Be sure to choose no-salt-added beans to reduce any excess sodium. The recipe is easily adaptable, so feel free to throw in whatever veggies you have on hand.
Sheet-Pan Mojo Chicken with Green Beans & Potatoes
Photographer: Jake Sternquist; Food Stylist: Shannon Goforth; Prop Stylist: Breanna Ghazali
In Cuban cuisine, mojo chicken is often served with rice, beans and plantains, but here, the garlicky chicken is paired with red potatoes and green beans. Everything cooks together on one sheet pan for easy cleanup. Plus, the juices from the marinated chicken spread across the pan, and the potatoes soak it up, giving them a citrusy, garlicky flavor. The combination of lean protein, vegetables and olive oil in the marinade helps make this dish appropriate for the Mediterranean diet.
