Mediterranean-Diet Dinners to Make in a 9x13 (Weekly Plan & Shopping List!)

Our column, ThePrep, has everything you'll need to make meal planning and meal prep as easy as can be. Nutritional needs differ from one individual to another, and we invite you to use these dinner plans as inspiration and tweak them as you see fit. Sign up to get a meal plan delivered to your inbox every Saturday!

While I genuinely love cooking and wish I could spend hours in the kitchen every day, it’s rare that I actually have the time to do it. So whenever I can, I make double batches of recipes that freeze well so I have meals at my fingertips, or I cook recipes that make more than two servings (we are a family of two) so we have leftovers. This week, I’m leaning into the latter and making meals in a ​​9-by-13-inch pan, so we’ll have leftovers for lunch every day. Let’s get cooking!

Your Meal Plan

For the seventh year in a row, health experts named the Mediterranean diet the best overall diet. This eating pattern focuses on consuming plenty of fruits and vegetables, whole grains, healthy fats and lean proteins without cutting any foods, making it sustainable in the long term. And this week’s recipes all fit the bill. While I’m excited to dig into all of these recipes, I’m really looking forward to Wednesday’s Tamari-Ginger Meatball & Eggplant Casserole. The sweet-spicy glaze on the meatballs and eggplant is downright delicious, and a sprinkle of peanuts on top adds crunch. To complete the meal, I’ll serve the meatballs over brown rice. And the next day, I’ll be turning the leftover meatballs into a sandwich for lunch. 

Sunday: Chicken & Tomatillo Enchiladas 
Monday: Zucchini, Corn & Egg Casserole with Herb & Arugula Salad with Balsamic Vinaigrette
Tuesday: Roasted Chicken Tenders with Peppers & Onions with a side of quinoa
Wednesday: Tamari-Ginger Meatball & Eggplant Casserole over brown rice
Thursday:  Provençal Baked Fish with Roasted Potatoes & Mushrooms with crusty whole-wheat bread
Friday: Chicken, Peppers & Pasta Casserole 

Something to Sip On

I love to make smoothies for an afternoon snack. They are quick to make and easy to take anywhere. This week, I’m adding ingredients for this creamy Anti-Inflammatory Cherry, Beet & Kale Smoothie to my shopping list. Cherries, kale and beets have anti-inflammatory properties that help tame inflammation, which can reduce the risk of chronic diseases. If you’re wondering if the beet flavor overpowers the others, you can barely taste them!

Get the Recipe: Anti-Inflammatory Cherry, Beet & Kale Smoothie

What’s Inspiring Me This Week

You probably know that exercising regularly is good for your overall health. But did you know that it can specifically benefit your brain health? According to a recently published study, exercise might make your brain bigger! The study, published in the Winter 2024 edition of the Journal of Alzheimer’s Disease, found that people who exercise more frequently had larger brains—particularly the parts of the brain that are important for speech, memory, learning, emotion and the communication between your brain and the rest of your body. Moreover, the study’s lead author said that “this research underscores the potential neuroprotective effects of exercising,” meaning that it could help reduce the risk of neurodegenerative diseases such as Alzheimer’s. So, I invite you to take out those sneakers and engage in your favorite ways to move your body, whether it’s dancing, playing with your kids or jumping the rope. 

Find Out More: Want to Lower Alzheimer’s Disease Risk? New Study Says Exercise May Help