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  4. 30-Day Mediterranean Diet Dinner Plan to Help Lower Your Cholesterol

30-Day Mediterranean Diet Dinner Plan to Help Lower Your Cholesterol

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD January 27, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Chickpea Pasta with Mushrooms & Kale
Credit: Greg DuPree

These heart-healthy meals make lowering your cholesterol a delicious ambition. Ingredients like fish, avocados and leafy greens can help raise your "good" cholesterol levels, while whole grains, fresh veggies and beans make these meals a perfect fit for the Mediterranean diet. Plus, each meal is high in fiber—another ingredient that can help you manage your cholesterol levels—and low in saturated fat. Recipes like our Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo and Chickpea Pasta with Mushrooms & Kale are tasty ways to eat healthier this month.

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Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
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Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

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Turkish Seared Tuna with Bulgur & Chickpea Salad

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This healthy tuna recipe combines many of Turkey's most beloved foods and flavors--fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.

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Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo

Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
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In this healthy BBQ shrimp recipe, shrimp are seasoned with a peppery spice blend and served with zucchini, peppers and whole-grain orzo for a delicious and easy dinner that's ready in just 30 minutes. The shrimp and veggies are cooked in the same skillet, so cleanup is a snap too.

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Vegetable Weight-Loss Soup

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A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories, which is helpful when trying to lose weight. Plus, it's an easy way to boost your vegetable servings for the day—something all of us could benefit from. Top with a dollop of pesto before devouring this delicious vegetable soup and consider serving with a hunk of toasted whole-wheat bread to help round out the meal.

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White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
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We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Spicy Shrimp, Vegetable & Couscous Bowls

Spicy Shrimp, Vegetable & Couscous Bowls
Credit: Jacob Fox
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We like the chewy bite and large size of pearl couscous (sometimes labeled Israeli couscous) for the base of these bowls.

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Chickpea Pasta with Mushrooms & Kale

Chickpea Pasta with Mushrooms & Kale
Credit: Greg DuPree
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Loading up your pasta with vegetables like the kale and mushrooms here is not only delicious, it also makes the meal more satisfying.

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Butternut Squash & Black Bean Enchiladas

Butternut Squash & Black Bean Enchiladas
Credit: Greg DuPree
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A crisp, citrusy slaw contrasts nicely with the enchiladas' creamy squash filling.

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Red Lentil Soup with Saffron

Red Lentil Soup with Saffron
Credit: Jacob Fox
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This hearty red lentil soup uses spices common in Persian cuisine: turmeric, cumin and saffron. Enjoy it with a warm baguette or steamed rice.

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Vegan Mushroom Bolognese

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This Bolognese sauce recipe is adapted from Marcella Hazan's Essentials of Classic Italian Cooking. We swap out the beef and pork for button mushrooms to keep this traditional comfort food vegan yet weighty with umami flavor. And while some recipes call for red wine, this recipe sticks with Hazan's white wine selection.

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Lemon-Herb Salmon with Caponata & Farro

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Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that's packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.

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Beer-Battered Fish Tacos with Tomato & Avocado Salsa

Beer-Battered Fish Tacos with Tomato & Avocado Salsa
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Lovers of fried fish get the taste without all the calories, and the salsa adds a fresh, clean note. To complete the Baja theme, serve with black beans, some diced mango and a bit of light sour cream.

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Baked Halibut with Brussels Sprouts & Quinoa

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

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Winter Kale & Quinoa Salad with Avocado

Winter Kale & Quinoa Salad with Avocado
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Precooked quinoa helps keep this healthy salad recipe quick and simple. Loaded with black beans, kale, and avocado, this recipe is as filling as it is nutritious. You can also make the sweet potatoes and dressing ahead.

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Spicy Slaw Bowls with Shrimp & Edamame

Spicy Slaw Bowls with Shrimp & Edamame
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The quick 10-minute Spicy Cabbage Slaw serves as the low-carb base in this veggie-packed lunch recipe. Topped with high-protein edamame and shrimp, this satisfying lunch will help you power through the afternoon.

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Crispy Oven-Fried Fish Tacos

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Fish tacos make a satisfying meal the entire family will love. Many restaurant versions are deep-fried, but our technique includes coating the fish in a seasoned whole-grain breading and spritzing it lightly with cooking spray before baking on a rack until golden brown. The result is a crispy exterior with moist and flaky fish inside.

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Sweet & Savory Hummus Plate

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Fresh veggies with dip, juicy fruit and even a sweet treat make up this easy-to-make picnic dinner that's great for packing up or enjoying at home. Plus, this combo excludes the most common allergens and food intolerances (it's free from dairy, eggs, soy, nuts and gluten) so just about everyone should be able to enjoy it without worrying.

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Farfalle with Tuna, Lemon, and Fennel

Farfalle with Tuna, Lemon, and Fennel
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This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

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Rainbow Grain Bowl with Cashew Tahini Sauce

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This vibrant bowl is packed with nutrients to keep you full for hours. Look for precooked lentils in the refrigerated section of the produce department.

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Stuffed Sweet Potato with Hummus Dressing

Stuffed Sweet Potato with Hummus Dressing
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Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!

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Veggie & Hummus Sandwich

Veggie & Hummus Sandwich
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This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Three-Bean Chili

Three-Bean Chili
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This rib-sticking bean chili is richly flavored with cumin, chili, paprika, oregano and an assortment of peppers. Use whatever beans you have in your pantry.

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Lemon Shrimp & Orzo Salad

Lemon Shrimp & Orzo Salad
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Consider making a double batch of this easy pasta salad--it's delicious the next day. The orzo will absorb the dressing as it sits, so add a little more olive oil and lemon juice if you'd like.

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Tofu Tacos

Tofu Tacos
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These quick vegan tacos, filled with a spicy tofu filling, make a perfect weeknight dinner. To keep them vegan, top them with shredded cabbage, fresh pico de gallo and guacamole. For vegetarians, add crumbled queso fresco.

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Quinoa, Avocado & Chickpea Salad over Mixed Greens

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Protein-rich quinoa and chickpeas add staying power to this zesty and healthy salad recipe.

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Roasted Salmon with Smoky Chickpeas & Greens

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In this healthy salmon dinner, you'll get a dose of greens and green dressing! Chowing down on 6 or more servings of dark leafy greens a week can help keep your brain in top shape. This dish features the Test Kitchen's current go-to method for doctoring a can of chickpeas: spice them up and roast until crispy.

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Curried Chickpea Stew

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Who says a meatless meal isn't filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.

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Hearty Tomato Soup with Beans & Greens

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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

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Loaded Black Bean Nacho Soup

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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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    1 of 30 Winter Vegetable Mulligatawny Soup
    2 of 30 Turkish Seared Tuna with Bulgur & Chickpea Salad
    3 of 30 Peppery Barbecue-Glazed Shrimp with Vegetables & Orzo
    4 of 30 Vegetable Weight-Loss Soup
    5 of 30 White Bean Soup with Pasta
    6 of 30 Spicy Shrimp, Vegetable & Couscous Bowls
    7 of 30 Chickpea Pasta with Mushrooms & Kale
    8 of 30 Butternut Squash & Black Bean Enchiladas
    9 of 30 Red Lentil Soup with Saffron
    10 of 30 Vegan Mushroom Bolognese
    11 of 30 Lemon-Herb Salmon with Caponata & Farro
    12 of 30 Beer-Battered Fish Tacos with Tomato & Avocado Salsa
    13 of 30 Baked Halibut with Brussels Sprouts & Quinoa
    14 of 30 Winter Kale & Quinoa Salad with Avocado
    15 of 30 Spicy Slaw Bowls with Shrimp & Edamame
    16 of 30 Crispy Oven-Fried Fish Tacos
    17 of 30 Sweet & Savory Hummus Plate
    18 of 30 Farfalle with Tuna, Lemon, and Fennel
    19 of 30 Rainbow Grain Bowl with Cashew Tahini Sauce
    20 of 30 Stuffed Sweet Potato with Hummus Dressing
    21 of 30 Veggie & Hummus Sandwich
    22 of 30 Green Goddess Salad with Chickpeas
    23 of 30 Three-Bean Chili
    24 of 30 Lemon Shrimp & Orzo Salad
    25 of 30 Tofu Tacos
    26 of 30 Quinoa, Avocado & Chickpea Salad over Mixed Greens
    27 of 30 Roasted Salmon with Smoky Chickpeas & Greens
    28 of 30 Curried Chickpea Stew
    29 of 30 Hearty Tomato Soup with Beans & Greens
    30 of 30 Loaded Black Bean Nacho Soup

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    30-Day Mediterranean Diet Dinner Plan to Help Lower Your Cholesterol
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